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How fast should you lose weight?
The NHS recommends aiming to lose around 0.5 to 1 kg (1 to 2 lb) a week. This page explains why that pace is advised and what to expect.
The NHS pace
The NHS advises aiming to lose 1 to 2 lb, or 0.5 to 1 kg, a week. Over 12 weeks, that is roughly 6 to 12 kg. Early weeks can show a bigger drop because the body loses water as well as fat, and later weeks often slow. Progress is rarely a straight line.
Why not faster?
- Very fast loss tends to include muscle as well as fat.
- Very low-energy diets can cause tiredness, headaches, low mood and gallstones.
- Strict plans are hard to keep up, and weight often returns afterwards.
- Cutting out whole food groups can lead to missing nutrients.
The NHS says very low calorie diets (under 800 or 1,200 calories a day) are usually recommended only when weight is affecting other health conditions and rapid loss is needed, that they are not suitable or safe for everyone, and that they need dietitian support. We do not give calorie targets on this site.
Plateaus
Weight loss often slows or stops for a while. Possible reasons include your body adapting, small portion creep, less activity, fluid changes, or a change in routine. Things you can do: check whether your habits have drifted, add a little activity, get enough sleep, be patient for a couple of weeks and speak to a GP if you are worried. Do not respond by cutting food drastically.
Beyond the scales
Weight is one measure. Others include waist measurement (see how), energy, fitness, sleep, blood pressure and clothes fit. Muscle weighs more than fat, so you may get stronger and healthier even if the scales move slowly. Weigh yourself at the same time once a week at most, or less often if it affects your mood.
Keeping the weight off
Many people find keeping weight off harder than losing it. Long-term habits, continued activity and regular meals help, as does planning for holidays and celebrations and seeking support when old habits creep back. If you regain some weight, it is common. Restart gently rather than punishing yourself.
Warning signs to take seriously
If you are skipping meals, feeling dizzy or faint, afraid of eating, or losing weight much faster than advised, stop and speak to a GP. Rapid or unplanned weight loss without trying also needs medical attention. If food and weight feel out of control, see eating disorders and support.
Set goals that make sense
The NHS says losing 5 to 10% of your body weight can meaningfully improve your health. Combine goals with habits, such as five portions of fruit and veg a day or a daily walk (activity). Read about the plan on the NHS weight loss plan page.
Sleep, stress and weight
Poor sleep and long-term stress can make eating well harder, as tiredness tends to increase appetite and the pull of convenience food. Regular sleep routines and ways to wind down may help. These are not instant fixes, but they support everything else you are trying to do. Speak to a GP if sleep or mood is a problem.
This is general information based on NHS guidance, not medical advice. Speak to your GP or pharmacist before making big changes, especially if you have a health condition, take medicines, are pregnant or are under 18.
Frequently asked questions
Is losing 2 kg a week safe?
It is faster than the NHS advises. Aim for 0.5 to 1 kg a week unless a health professional is supervising you.
Why has my weight loss stopped?
Plateaus are common. Review habits, stay active, be patient and speak to a GP if worried.
How much should I try to lose first?
Many people start with 5 to 10% of body weight, which can bring health benefits.