Experts agree that losing 0.5–2 pounds (0.23–1kg) per week is a realistic expectation. You can lose a lot of scale weight fast with a crash diet. But that’s not fat loss, and it’s not permanent.
One kg of Fat=3500kcal, a small decrease in food intake (250 calories), and a small increase in activity (250 extra calories burned) should yield about 1 pound (0.5kg) of weight loss per week.
It’s also important to consider that you may gain muscle while losing fat, especially if you’re doing strength training. This can skew the amount of total weight loss and highlights the importance of not taking what the scale says. Because of this, it’s important to look at weight trends over time and focus on comparing average weights for several months rather than across days or weeks.
Photos are a great tool for anyone who wants to track their progress. Take pictures from front, side, back, head-to-toe, minimal clothing, weekly.
Set multiple goals, healthy eating and exercise have way more benefits to offer, not only weight loss (improving sleep, strengthening your bones and muscles, reducing blood pressure, improving mental health and mood, reducing risk of cancer, improving your sexual health, increasing your chances of living longer, etc).