There is never any need to try to lose 1–3 pounds a week. The calorie deficit required for that is way too difficult to maintain and too easily leads to a frustrated, resentful mindset that will make you give up and binge.

I speak from experience. I’ve tried the 500–1500 a day calorie deficit, and it is insane. You feel like you’re starving. It’s horrible.

I lost 60 pounds over the course of ten years, and maintained that weight loss for the last three years, by only ever trying to lose half a pound a week — that’s a 250-calorie daily deficit — and taking long, long breaks every time I lost 20 pounds or so. I’m talking years-long breaks, to get comfortable at the new weight, reset my body’s natural weight set point, and let my metabolism recover from the restricted caloric intake. There is no good reason to attempt the kind of rapid weight loss you are saying is safe. It does not work long term.