I am a competitive athlete and have to “make weight” for specific competitions. How should I go about losing 3 kg in a week?
The simple answer is that you cannot lose 3 kg (6½ lbs) safely in one week and you need to plan this weight loss well ahead of time. Some athletes do attempt this kind of weight loss over a short period and may only achieve it by starvation and dehydration, so that most of the weight lost is fluid, not fat, and doesn’t leave them in a very fit state to compete in their chosen sport. To ensure that you achieve this weight loss safely you need to plan it over a month at the very least. A healthy weight loss is about 0.5-1kg or 1-2 lb per week. To lose weight you need to take in less energy (calories) than you are using up. A difference of 500 calories a day should bring about a steady weight loss of 0.5-1kg (1-2lbs) a week, mainly from fat. This is the speed at which you should aim to lose weight because it is sustainable and should enable you to continue your normal training. Losing weight slowly also means that you can gradually build these changes into your lifestyle, making it easier
