How much weight can you lose in a month and still be healthy?

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Losing weight is not an easy thing to do, because it has to be maintained continuously, following a strict diet and exercise regimen. Besides, weight loss does not always bring the desired results, even improper weight loss can affect health. So how much weight can you lose in a short period of time (in a month) and still make sure you stay healthy?

1. How much weight loss in a month is safe?

Often, finding the diet and exercise plan that works best for you is an experiment. And even if you did figure that out, you may still find that your body isn't responding to the changes you've made. That's because weight loss can depend on a number of factors, including metabolic rate, starting weight, sleep schedule, and more.
Weight loss depends on many factors such as age, gender, level of physical activity and side effects of certain medications. Therefore, the rate of weight loss and the degree of weight loss in each person is different. Dr. Elizabeth Lowden, an endocrinologist at Northwestern Medicine Center for Weight Loss Surgery and Metabolic Health - USA, says a general rule of thumb is to lose between 0.45 kg - 0.9 kg per week or 1.6kg - 3.6 kg per month. In other words, it's about 5-10% of your body weight.
Dr. Lowden explains: If you want to lose 0.5 kg a week, you will need to consume about 3,500 calories (aka take in fewer calories than you need to maintain your current weight) about 3,500 calories. , or 5,000 calories per day.
When you're trying to lose weight, an eating or exercising plan with a goal like trying to fit in your favorite dress or preparing for a big event will keep you motivated to lose weight and keep weight. It is important that you focus on improving your eating habits and being more physically active.
MORE: FAQ about weight loss surgery

“Exercise increases your metabolic rate and builds more muscle, allowing you to continue burning calories after your exercise session,” says Dr. Amy Gelel of the Austin Area Clinic. A few strength training exercises like lifting weights or doing bodyweight exercises along with some high-intensity interval training can help boost your metabolism for extra weight loss. Steady-state aerobic exercise can also help you burn some calories.
The good news is that you don't have to lose a lot of weight before you start to notice positive changes in your health. According to the CDC: If you are overweight or obese, losing just 5 to 10 percent of your body weight can improve blood pressure, cholesterol, and reduce your risk of diabetes.
However, keep in mind that the first week of your weight loss plan can go wrong. You may lose 2.2 kg - 5 kg in the first week but may not lose any more in the following weeks, that is completely normal as you reduce calories and start making choices. By eating healthier, your stores of glycogen (also called molecules made from the carbs you eat) decrease. Also, since they are attached to water molecules, you will reduce the weight of water with them. So don't be discouraged when you lose weight fast at first but then slow down, that's completely normal.

2. How much weight loss is too much?

"Unless you're enrolled in a medically supervised weight loss program or you've just had weight loss surgery, it's rare to lose more than 10 pounds a month," says Dr. Lowden. Remember, once you lose weight too quickly, your body will react. Your metabolism slows down, hormone changes increase your appetite and you even burn less fat according to a review in the International Journal of Obesity. Lowden warns these changes can lead to disordered eating habits.
Moreover, no matter how fast you are losing weight, you can lose a certain amount of lean muscle in the process (especially if you are not training to build muscle) and lose too much can can deeply damage your metabolism. That's why it's so important to do endurance training when trying to lose weight. Plus, a diet that's too low in calories can lead to nutritional deficiencies and rapid weight loss can lead to gallstones due to the gallbladder not working properly.

3. Why do diets not work for long-term weight loss?

There's a reason called "yo-yo dieting." Unsustainable weight loss on your own will eventually lead to a return to a familiar way of eating. Peter LePort, medical director of Memorial Obesity Care Center at Orange Coast Memorial Medical Center in Fountain Valley, California also has some science behind why we gain weight. regain weight after rapid weight loss programs such as “The body will react quickly when you lose weight fast and feel hungry. If you lose 1 to 2 kg per week, your body will adjust and start to feel this is the weight I should be and then you won't feel extremely hungry because of the rapid weight loss.”
The exception to the 0.45 kg - 0.9 kg recommendation is when people have undergone weight loss surgery. Dr. LePort says many of his bariatric surgery patients are 45 kg overweight and can lose 9 kg per month immediately after surgery, then about 4.5 kg per month, and then 2.2 kg per month. month. The surgery forces them to eat more slowly and eat less.

4. Safe weight loss strategy

4.1. Fool yourself with your weight loss goal

Maciel, a certified endurance and conditioning expert based in Cambridge, Massachusetts, says: It's essential to have realistic goals and expectations before starting your weight loss journey. If possible, ask a weight loss consultant to monitor or use apps to track your weight loss and get an assessment. Then set aside time each week to create a meal and exercise plan. After you've built your confidence by achieving a few small goals, you can start to aim higher with bigger challenges. For example, start by getting into the habit of walking regularly before training for a long run.

4.2. Prepare for weight gain again

No matter how hard you try to lose weight, gaining weight back is inevitable for most people no matter how hard they try to lose weight. But knowing and accepting this is part of the journey that keeps you on track, says Maciel.
MORE: Sleep more, weight will decrease?

4.3. Find out the necessary information

It is important to note that eating more nutrient-dense foods, exercising regularly, getting enough sleep and taking time to take care of yourself are all essential parts of the weight loss process. If you're losing weight that's not on your plan, take a close look at your eating, exercise and lifestyle habits and consider reaching out for help from a support group or dietitian.

4.4. Listen to your body

"When you're making eating and lifestyle changes, hunger is normal and associated with reducing your intake, but you'll never feel obsessively hungry," says Lowden. . “Always respect your hunger cues with healthier choices.” To avoid overeating, keep in mind what you're losing weight for, what you need to eat to handle your hunger...
Although healthy weight loss requires a lot of persistence and effort force, however slow and steady roads are the best option for you. A lot of people give up because they don't see immediate changes, but consistency is the key to your success. You will notice a change in your weight over time, but you have to stick with it. Weight doesn't increase overnight and it won't drop overnight either.

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References: healthline.com, blog.myfitnesspal.com