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How Much Weight Can I Lose In A Week

By Mosh
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5 min read
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Key Takeaways

The safe and healthy weight loss rate is between 0.45 to 0.9 kg per week, according to most experts. Losing more than that is considered unhealthy and could result in health issues such as gallstones and nutritional deficiencies. It is important to maintain a healthy and sustainable weight loss rate rather than trying to lose too much too quickly.

Have you been asking yourself "How much weight can I lose in a week?" Whether you're looking to maximise exercise during a one-week break from work or fit into a pair of old pants for an upcoming event, weight loss can be challenging to achieve in a short time frame.

According to a survey from 2017 to 2018, 75% of Australian men were overweight, a trend that has been rising since 1995. [1] It's no wonder searches for "How much weight can I lose in a week?" and "achievable weight loss per week" have become so prevalent. That's why Mosh connects you with Australian doctors who can answer your weight loss questions online. If they determine it's appropriate for your situation, they can suggest effective options such as medical weight loss treatments, customised diets, and meal replacement shakes.

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What are the common steps to lose weight?

There are many ways to lose weight. For sustainable weight loss, it is recommended to make changes to lifestyle habits, such as eating nutritious foods, increasing physical activity, and more.

Food and Diet

When considering your daily calorie intake, choose whole foods over processed foods. A higher protein diet has been shown to boost metabolism and calorie expenditure, making you feel full for longer and reducing excess calorie intake.[2]


Incorporating various types of physical activity into your routine offers different benefits. Cardio helps burn calories and maintain a healthy heart, while resistance training focuses on muscle development and preservation. Mixing up your routine and incorporating HIIT can target different body areas and adjust your pace.

Evidence-based Treatments

If you are facing difficulties with weight loss, the doctors at Mosh can help identify the cause and recommend solutions such as medical weight loss treatments, meal replacement shakes, or personalized diets through dieticians.

Real People. Real Results

Angela beforeAngela after
Angela, 37WA
Program typeWeight loss medication
Weight Lost10kg
Results shown5 weeks
Joshua beforeJoshua after
Joshua, 43TAS
Program typeWeight loss medication
Weight Lost10kg
Results shown4 weeks
David beforeDavid after
David, 38NSW
Program typeWeight loss medication
Weight Lost13kg
Results shown5 weeks
Sallie beforeSallie after
Sallie, 48QLD
Program typeWeight loss medication
Weight Lost5kg
Results shown10 weeks

What is a healthy weight loss rate?

The response to "How much weight can I lose in a week?" is different from "How much weight should I lose in a week?"

Most health experts consider a safe and healthy weight loss rate to be between 0.45 and 0.9 kg per week. Losing more weight than this over a sustained period of time can lead to health problems, such as gallstones[3] and nutritional deficiencies.[4]

In the beginning of a new diet or exercise program, it's common to experience fast weight loss, possibly losing more than 0.9 kg in the first week. This is because your body uses glycogen stores as an energy source and expels the water bound to the glycogen, resulting in water weight loss. Once the glycogen stores are depleted, weight loss will typically stabilise at around 0.5 to just under 1 kg per week.[5]

Sustaining fast weight loss from the early stages of a diet or exercise plan is not recommended. Although the rapid weight loss in the first week can be encouraging, it's important to remember that this is not a healthy rate of weight loss to maintain for an extended period.

Is it okay to lose 5kg in a week?

When you get too obsessed with figuring out how much weight you can lose in a week and exceed the weight loss range of 0.45 to 0.9 kg, there are many dangers associated with losing too much weight too quickly, such as the loss of muscle mass[6] and a slowing of the metabolic rate[7].

Reducing body fat may not always result in a reduction in overall body weight. While a low-calorie diet can lead to rapid weight loss, much of that weight loss can come from water and muscle, not fat.

If you lose weight too quickly, your metabolism may slow down. Muscle loss and a decrease in hormones that regulate metabolism, such as those produced by the thyroid gland, can result in a slower metabolism on a very low-calorie diet. This slowdown in metabolism may persist even after you stop your diet plan.

The number of calories you burn daily is determined by your metabolism. If your metabolism is slow, your daily calorie burn will be lower, making it harder for you to lose weight in the long run.

If you don't get enough calories on a regular basis, you may develop a nutritional deficiency because essential nutrients such as iron, folate, and vitamin B12 are difficult to consume in sufficient amounts on a calorie-restricted diet. This can put you at risk of anemia and excessive fatigue.

Your immune system can also be compromised and you may become more susceptible to illness if you don't get enough food and nutrients. A lack of vitamin D, calcium, and phosphorus in your diet can lead to weak and brittle bones, and even hair loss can be linked to insufficient calories as the body is unable to sustain hair growth.

Consuming a diet high in whole, unprocessed foods will make it easier for you to get your daily essential nutrients. These foods are also high in calories per gram, which can help with weight loss.

You don't have to spend time worrying about calorie numbers, nutritional facts on product labels, and asking questions like "how much weight can I lose in a week?" Mosh connects you with doctors in Australia who can propose a personally tailored meal plan that you can follow to achieve your weight loss goals.

How to calculate an achievable weekly weight loss?

It's important to have goals to stay motivated, but focusing solely on a number like "How much weight can I lose in a week?" can overlook the bigger picture of overall health. Prioritising weight loss over health can lead to dangerous and unhealthy practices. To safely achieve weight loss, prioritise your physical and mental well-being.

Instead of constantly monitoring the scale, concentrate on eating well and being physically active. To maintain muscle mass and a healthy metabolism, it's recommended to gradually slow down weight loss as you approach your goal weight.[8]

Consulting a doctor can help determine a safe and appropriate weight loss plan for you, taking into consideration factors such as genetics, medical history, lifestyle, and dietary habits.

Using a generic online calorie calculator can be misleading, but Mosh's online weight loss questionnaire asks about your personal goals, habits, and medical history. Our doctors can use this information to provide a personalised recommendation or weight loss plan.

When speaking with your doctor, feel free to ask questions such as "How much weight can I lose in a week?" or "How can I lose weight quickly and safely?" or "How can I plan a healthy diet for weight loss?" You can also discuss specific concerns like "What causes liver fat?" and "Which foods are high in fat?"

Mosh: your online platform for men’s health

Mosh is an online telehealth platform that breaks taboos about issues like skin care, weight loss, hair loss, mental health, and sexual health. We are partnered with AHPRA-registered doctors who can consult with you on different health issues.

We believe sensitive issues should never be written off because of outdated social stigmas or awkwardness. We want to take away the barriers and hassles that prevent you from getting the help you need. That’s why we offer online consultations with doctors and, if necessary, discreet shipping of treatment plans anywhere in Australia. 

Whatever questions you have, from ‘What causes hair loss?’ ‘What does anxiety feel like?’ to ‘How to increase libido?’ will be met with care and respect. So when you’re ready to start your weight loss journey, talk to us at Mosh.

8 References


Weight loss

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