If you cut 500 calories a day, do you really lose half a kilo a week? The answer is it depends, and not yes as everyone can assume. I’ll try to explain to you why cutting 500 calories per day doesn’t always translate into a linear loss of half a pound per week. Overall, in fact, weight loss depends on some factors:

1) from your food and dietary history:If you have never dieted in your life, then it is more likely that cutting 500 calories per day from your total calorie requirement will result in initially greater weight loss, but an average of one pound per week. This is because your body has now set itself within a certain requirement, and if your metabolism has not slowed down due to previous diets, it is much more likely that the mathematical model that the loss of a kilo of weight corresponds to a deficit of About 7000 calories will work best. If you have been on a diet often, it is more likely that you burn fewer calories than you need for this reason. So you will lose weight, but much more slowly and perhaps the best thing would be to first do a long period of a normal calorie diet, perhaps accompanied by physical exercise,
2) the duration of the diet and metabolic adaptations:  you start the diet by cutting 500 calories a day, but after an initial weight loss of about 2 kg per month, the next month you lose a kilo and a half with the same diet, the month after one more. What happened? The body tries to adapt to calorie restriction , and our metabolism adjusts accordingly. So we will burn fewer calories , one way or another. The solution is to take a break. After 4 weeks of dieting, do two normal-calorie meals, and then resume the low-calorie diet. Dr. Kevin Hall, who conducted studies on weight loss dynamics and body adaptation responses, suggests a two-phase diet: a more aggressive and low-calorie phase of a few months, to get rid of the first pounds, followed by an almost normal-calorie phase, with a small deficit of 200-300 calories but with physical activity. 3) your body composition and your lifestyle:

greater weight loss results can be achieved with a deficit that is not only food but which is the consequence of a low-calorie diet combined with physical activity. Let me explain: if we want to cut 500 calories a day, we can think of cutting 300 calories a day, and 200 a day by doing, for example, an hour of treadmill every day, combined with short weight lifting sessions or other endurance activities for maintain lean mass. In this way, the metabolism will slow down less, and a less restrictive diet will make us feel more motivated. Taking breaks from the diet is always a good strategy to avoid the plateau effect. Every 4 or 6 weeks let’s take a nice break of at least 15 days. Then we resume.
This will make it easier for you to have steady weight loss over time.