Short answer: The healthy pace is 0.5–1 kg per week. Faster loss is mostly water and muscle; it slows metabolism and ends with regaining the weight. Two to four kilos a month adds up to a lasting, visible change within a year.
Why crash diets backfire
- Muscle loss lowers resting metabolism.
- Hunger hormones rise, fullness hormones fall.
- More restriction, more binge episodes.
- When the diet 'ends', old habits return.
Five foundations
- A moderate deficit: about 15–20% below daily needs
- Enough protein: at every meal, to protect muscle
- Strength training: 2–3 times a week
- Sleep: under 7 hours raises hunger hormones
- Tracking: waist, energy, clothes and tests, not only the scale
Why the scale sometimes stalls
Water retention, the menstrual cycle, salty meals and muscle gain can hold the number steady; that is why weekly averages and body composition matter.
Weight loss support in Beylikdüzü
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