Many people begin with one clear goal: to lose as many kilograms as possible, as quickly as possible. However, rapid weight loss does not necessarily mean that you are losing only body fat – and it does not always lead to lasting results. How much weight loss Is realistic? A loss of approximately 0.5 to 1 kilogram per week is often used as a general guideline for adults who are overweight. However, this is not a target that everyone must achieve every week. Your rate of weight loss depends on factors such as your starting weight, calorie deficit, activity level, and individual physical circumstances. If you only want to lose a few kilograms or are already relatively lean, your progress will often be considerably slower – and that is completely normal. Why your weight does not decrease evenly Weight loss rarely follows a straight line. The scale may show a lower number one day and a higher number shortly afterwards. Short-term fluctuations can be caused by: • Water retention • Meals high in salt or carbohydrates • Digestion • The menstrual cycle • Stress and lack of sleep A single number therefore tells you very little about your actual progress. Try to weigh yourself under similar conditions and focus on the overall trend across several weeks. Why faster Is not always better A very large calorie deficit may produce rapid weight loss, but it is often difficult to maintain. Intense hunger, fatigue, reduced workout performance, and an inadequate nutrient intake can be possible consequences. It may also increase the risk of losing muscle mass as well as fat. A moderate deficit that leaves enough energy for daily life, training, and recovery is generally more practical. The scale does not show your entire progress When weight loss is combined with strength training, your body shape may change even if the number on the scale decreases slowly. Your clothes may fit more loosely, your waist measurement may become smaller, and your body may look more defined. Do not judge your progress solely by your weight. Body measurements, photos, workout performance, and the way you feel also provide valuable information. Conclusion: lasting results take time Realistic weight loss does not mean losing exactly the same amount every week. What matters is that your weight gradually moves in the desired direction and that your eating habits can be maintained in everyday life. The MY FITNESS CLUB calorie and macronutrient calculator, together with personal coaching support, can help you estimate your individual needs and track your progress effectively.
