How quickly can I expect to lose weight?

Such a common question and understandably!

So let me break down the actual science:

👉 Generally, fat loss is best paced at 0.5–1% of bodyweight per week.

👉 For someone at 80kg, that’s 400–800g per week.

👉 To achieve that, you’d need a 400–800 calorie deficit every day.

For example:

If you’re in your 30s, average height, fairly sedentary job, exercising moderately:

Maintenance ≈ 2150 calories/day

For 400g/week loss: 1750 calories/day

For 800g/week loss: 1350 calories/day

BUT… here’s the kicker. You’d need to hit that number 

every. 

single. 

day.

The two big problems we see:

People try the lower end (e.g. 1350 cals).

They think they’re adhering, but forget about licks, bites, snacks, drinks - which add up fast.

So they’re not actually in the deficit they think they are.

Or they do adhere… but it’s not sustainable for longer than a few weeks.

They can white-knuckle it for a few weeks, lose weight, but then:

Energy tanks

Cravings skyrocket

Social life feels impossible

This leads to rebound weight gain (and often more than before because this kind of restriction lowers leptin, raises ghrelin, and slows your metabolic rate - a triple-whammy for regaining weight fast).

Why slower is actually faster -

When you take a less aggressive, sustainable approach, it might feel “too slow”… but ask yourself:

❓ How many years have you already spent in the yo-yo cycle?

❓ Isn’t a steadier, behaviour-focused approach actually faster in the long run - because you can finally keep it off?

That’s the real win.

Meg x