The truth is that nothing is wrong with losing weight rapidly — as long you do it the right way, says Michael Dansinger, MD. He’s the medical doctor for NBC’s.The Biggest Losershow, which spotlights quick and dramatic weight loss.
“In theory, one could drop as much as 20 pounds in a week following a very ambitious eating and exercise plan, devoting more than seven hours per week to rigorous exercise, and under a physician’s care like we do on the television program,” he says.But even if you can’t drop everything to go to weight loss “boot camp,” you can safely lose 3 or more pounds a week at home with a healthy diet and lots of exercise, says weight loss counselor Katherine Tallmadge, RD.In fact, having a goal like looking great at a wedding or reunion can be a great motivator, as long as you follow a weight loss plan that you can keep up the special event.But you need to plan ahead and allow enough time to make changes to your shape.
Don’t wait until one week before the reunion to try and lose 10 pounds,” advises Tara Gidus, MS, RD, team dietitian for the Orlando Magic.
Losing weight is a simple mathematical formula: You need to burn more calories than you eat. Experts generally recommend creating a deficit of 500 calories per day through a combination of eating fewer calories and increasing physical activity. Over the course of a week, this should yield a loss of about 1-2 pounds of fat.

If you want to lose weight faster, you’ll need to eat less and exercise more. Bottom line: 1,050 to 1,200 calories and one hour of exercise a day (but be sure not to dip below this calorie level for safety’s sake). On this type of plan, you can expect to lose 3-5 pounds the first week, or more if you weigh over 250 pounds.
“Dieters who follow the plan can lose 2 pounds from diet and 1 pound from exercise each week, and even more if they have more to lose, because the more fat you have to lose, the faster it comes off,” says Dansinger.You may lose even more weight initially if you limit salt and starches.”When you reduce sodium and cut starches, you reduce fluids and fluid retention, which can result in up to 5 pounds of fluid loss when you get started,” explains Dansinger.

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