How fast can I lose weight?
Short answer first. Full logic in the chapter.
The biological speed limit for pure fat loss is roughly 0.5–1 kg (2.2 lbs) per week.
That's it. Physics can't be negotiated.
The math: 1 kg (2.2 lbs) of body fat = ~7,700 kcal. At a 500 kcal/day deficit, that's ~3,500 kcal/week = ~0.45 kg (1 lbs) of fat. Add walking (200-300 kcal/day burned) and you're at ~0.7 kg (1.5 lbs)/week.
What about people who lose 5 kg (11 lbs) in week one?
That's water (The Wet Sponge draining). It's real weight leaving your body, but it's not fat. It comes back the moment you eat carbs or salt again.
Realistic timeline:
- 10 kg (22 lbs) of fat loss = ~12-16 weeks of consistent execution
- 20 kg (44.1 lbs) = ~6-8 months
- 51 kg (112.4 lbs) = ~12-18 months (this is what Vassili did)
Patience is a competitive advantage. The person who loses 0.5 kg (1.1 lbs)/week for 50 weeks ends up 25 kg (55.1 lbs) lighter and keeps it off. The crash dieter loses 10 kg (22 lbs) in a month, then gains 15 back.
Chapters 5 & 8
This answer belongs to the chapter itself. Read the chapter for the full argument, then come back here when you need the short clarification.
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