Fast vs Slow Weight Loss: Which Is Better

Losing 30 lb at 2 lb per week takes about 15 weeks with a 1,000-calorie daily deficit, while 0.5 lb per week takes about 60 weeks at a 250-calorie deficit. The fast route is quicker but harder to sustain and carries more muscle-loss and rebound risk; the slow route is gentler and easier to keep off. The chart compares the weeks and deficits side by side.