A healthy and sustainable weight loss goal is generally considered to be 1.6 kg to 3.6 kg (or approximately 4 to 8 pounds) per month. This translates to about 0.45 kg to 0.9 kg (1 to 2 pounds) per week. However, individual results may vary.
Factors Influencing Monthly Weight Loss
Several factors influence how much weight one can safely and effectively lose per month:
- Starting Weight: Individuals with a higher body mass index (BMI) may initially lose weight more rapidly.
- Metabolism: Metabolic rate plays a crucial role in weight loss.
- Diet and Exercise: A balanced diet and regular exercise are essential for sustainable weight loss.
- Genetics: Genetic factors can influence weight loss.
Expert Opinions and Recommendations
Multiple sources corroborate the 1.6 kg to 3.6 kg per month range:
- Dr. Elizabeth Lowden, an endocrinologist, suggests a healthy weight loss of 1.6 kg to 3.6 kg per month, which is approximately 5-10% of your body weight.
- Many sources, including NOVI Health and Mayo Clinic, recommend a rate of 0.5 to 1 kg per week, which equates to 2 to 4 kg per month.
While some individuals may lose more than this initially, it's vital to prioritize a sustainable and healthy approach. Rapid weight loss can be detrimental to health and often leads to regaining the lost weight. Focus on long-term lifestyle changes for lasting results.
While losing more weight than the recommended range is possible, it is often unsustainable and may lead to negative health consequences.
