A healthy and sustainable rate of weight loss is generally about 1 to 2 pounds (0.5 to 1 kilogram) per week. To achieve this, you typically need to create a calorie deficit of about 500 to 750 calories per day through a combination of diet and exercise

. Losing more than 2 pounds (about 1 kilogram) per week over a sustained period is usually considered excessive and may not be safe or sustainable

. Initial rapid weight loss may occur due to loss of water weight, especially in the first weeks of a diet, but this tends to stabilize

. Experts and health organizations like the CDC and Mayo Clinic recommend aiming for gradual weight loss to allow your body to adjust and to maintain muscle mass, metabolic health, and overall well-being

. Rapid weight loss can lead to muscle loss and nutritional deficiencies

. In summary:

• Aim for 1 to 2 pounds per week as a safe, effective target.
• This requires a daily calorie deficit of about 500 to 750 calories.
• Rapid loss beyond this is not recommended for long-term health.
• Initial faster loss may be water weight, not fat.
• Combining calorie reduction with moderate exercise improves results and sustainability

If you are considering a weight loss plan, consulting a healthcare professional is advised to ensure it is safe and appropriate for your individual health status