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Listen losing weight always comes down to math and nothing else. You need to create a calorie deficit to lose weight. To safely lose weight without ruining your metabolism you need to create a calorie deficit of no more than 500 750 calories per day which will allow you to safely lose a pound to a pound and a half a week. zi xiu tang xiao fei young It’s easy to be tempted to weigh yourself every time you pass that dreaded scale, but more often than not this will lead to even more frustration and depression. Our body weights fluctuate not only day to day but between certain times of day as well.