Losing weight is one of the best things you can do for your health. Immediately after losing weight, you will notice that you sleep better, feel energized, and have improved mobility. Furthermore, weight loss lowers your risk of type 2 diabetes, heart disease, and cancer. But what is a realistic weight to lose in a month? Can you lose 10 pounds in a month?
You can safely lose weight by reducing your calorie intake and physical activity. It’s natural to have big expectations when you start your weight loss journey, but the truth is that losing too much weight quickly due to crash diets is not healthy, and you tend to gain all the weight back when you resume your normal diet.
So, how much weight can you lose in a month? Most experts agree that it is safe to lose 0.5 to 1kg (1 to 2 pounds) per week. However, the amount you lose in a month depends on your physical activity and eating habits.
In this article, we examine the risks of losing too much weight too quickly and share expert recommendations for realistic and sustainable weight loss goals.
In This Article
What Are the Risks of Losing Too Much Weight Quickly
Losing weight too fast is not healthy and may cause potential health risks. Here are five side effects of losing too much weight too quickly.
1. You may lose muscle mass
When losing weight, you need to aim to lose body fat rather than muscle mass. Muscle mass keeps your body strong and helps you burn fat even when you are not exercising. According to Cleveland Clinic, extreme calorie restriction in a bid to lose weight may trigger your body to break down your muscles for energy reducing your muscle mass.
As a result, it slows your metabolic rate and makes it hard to keep off the weight in the long term. If you want to lose body fat and preserve your muscle mass, eat more protein, lose weight gradually, and do strength training workouts.
2. It causes a cycle of dieting and is not sustainable
Losing weight too fast using crash diets leads to a cycle of losing weight too fast and gaining it back again, also called yo-yo dieting. When this happens repeatedly, it may affect your insulin function and make it harder to lose weight in the future.
In addition, according to a 2019 study, weight loss fluctuations may increase your risk of type 2 diabetes.
3. It makes it harder to lose weight
Rapid weight loss may make you hit a plateau where you are no longer losing weight. When you lose too much weight drastically, especially due to extreme calorie restriction, the body reacts by slowing down the metabolism as a self-preservation measure.
In a way, the body is trying to help you survive because it thinks you are starving. So, it holds on to the weight more.
Therefore, avoid diets that require you to eliminate one food group or drastically reduce your calories, and adapt to clean eating and regular exercise as a sustainable way to lose weight.
Also Read: Why is My Metabolism So Slow? 9 Causes of Slow Metabolism
4. You lose body water
Rapid weight loss usually causes your body to lose water, which may convince you that you are losing weight, yet it’s just water weight. This is common with diets that recommend cutting out carbs. As a result, you may become dehydrated, which can cause low blood pressure and affect your kidney function.
Research shows that rapid weight loss can also impair kidney function and increase your risk of kidney-related diseases. Instead of cutting off all carbs, eat whole grains that contain complex carbs which take longer to be digested and don’t raise your blood sugars too quickly.
5. May cause nutritional deficiencies
Losing weight too rapidly through extreme calorie restrictions also makes you eat fewer calories than your body needs. This may lead to nutritional deficiencies because your diet cannot provide adequate protein, vitamins, and minerals.
Moreover, it leads to extreme hunger, fatigue, irritability, and constipation and may trigger eating disorders.
How Much Weight Can You Lose In A Month?
Some diets and weight loss programs promise rapid weight loss quickly. However, most people who experience drastic weight loss tend to gain weight back once they resume eating.
So, what is a realistic weight to lose in a month? The Centers for Disease Control and Prevention (CDC) recommends a gradual and sustainable weight loss of 0.5 to 1kg (1-2 pounds) per week, which is about 2 to 4 kg (4 to 8 pounds) per month. This can be easily achieved through regular physical activity and healthy eating.
This may seem too slow, but you want to lose weight safely using sustainable ways and maintain it long-term. Sticking to such a plan means that in six months, you would have lost 12 to 24 kgs (24 to 48 pounds), which is a significant amount of weight loss, considering that it will be easy to maintain.
The best way to safely lose weight is to slightly reduce your calorie intake and increase your activity levels so you don’t lose muscle mass or slow your metabolism. When you lose weight gradually, the body is not alarmed but will adjust to the new weight. The goal is not just to lose weight but to lose body fat and not muscle mass.
Also Read: How to Make Time for Exercise with a Busy Schedule (9 Easy Tips)
7 Tips for Healthy Weight Loss
If you want to lose weight and keep it off for good, you need to build healthy habits to avoid overwhelming your body organs with weight fluctuations. Here are some tips for a healthy weight loss.
#1. Set realistic weight loss goals
Aim to lose no more than 1kg (2 pounds) a week instead of unrealistic targets of 10kgs (20 pounds). Once you set your goal, commit to taking the necessary steps to lose weight. Make a list of reasons you want to lose weight and keep reading them to stay motivated.
Also, remember to set action goals, not just weight loss goals. Instead of focusing on the scale, focus on the actions you are taking, such as exercising, eating healthy foods, and getting enough sleep, and you will get there sooner than you think. For example, “I will walk every day for 30 minutes” is a realistic action goal that will help you achieve your weight loss goal.
Don’t focus on just losing weight; instead, focus on taking care of your physical, mental, and emotional health through simple daily habits. Celebrate every small win, such as your clothes fitting better or your energy levels improving.
Also Read: 10 Smart Health Goals Examples and Easy Steps to Achieve Them
#2. Eat more protein and fiber
Instead of reducing your food intake, focus on a nutrient-rich diet. Eating more protein and fiber helps you feel full longer and can reduce cravings or temptations to snack on unhealthy foods.
Studies show that eating a high protein and fiber diet is effective in helping you lose weight and maintain a healthy weight. Foods high in protein include chicken, lean beef, salmon, legumes, and nuts, while foods rich in fiber include whole grains and vegetables.
Also Read: What Are The Top 10 Best Foods For Weight Loss?
#3. Limit sugary and highly processed foods
If you want to lose weight, then focus on a balanced and nutrient-rich diet that contains whole grains, lean proteins, healthy fats, fruits, and vegetables.
Foods that contain added sugar, such as soda and fruit juices, and processed foods, such as cakes and fast foods, are high in calories and sugars, which contribute to weight gain. So eat in moderation or avoid them and choose healthy snacks such as whole fruits, nuts, and seeds. They are low in calories and high in fiber and can help you reduce your calorie intake.
Also Read: Why Am I Craving Sugar? How to Stop Sugar Cravings Instantly
#4. Plan your meals
Meal prepping is a good way to ensure that you always eat healthy meals. Create a healthy menu for the week and use it to make a shopping list.
Cook the meals in advance and refrigerate or freeze them so that you can have ready-to-eat meals when you need them. Also, avoid stocking unhealthy foods at home to reduce the temptation to eat when hungry.
Also Read: Meal Prepping 101: How to Meal Prep for Weight Loss for Beginners
#5. Increase your activity levels
Although diet plays a significant role in weight loss, being active is a major contributor to sustainable weight loss. When you exercise, your body burns fat for energy and eliminates excess body fat.
Also, exercise such as strength training helps you gain muscle, which increases your metabolic rate and helps you burn calories while at rest. Incorporate regular movement such as walking, cycling, swimming, or dancing into your daily routine.
Also Read: How to Start Working Out for The First Time for Beginners (7 Easy Steps)
#6. Drink enough water
Sustainable weight loss takes time and effort. Eating healthy and exercising is not enough. Your water intake could also be the reason why it’s hard to lose weight. Drinking water helps support digestion, regulate appetite, and increase metabolism, which is great for weight loss.
Also Read: Why Am I Not Losing Weight? 9 Surprising Factors That Affect Weight Loss
#7. Get accountability
A strong social support system makes the weight loss journey easier and more manageable. Get a workout buddy or walk the journey with your close friends and family to get support when you face challenges.
Consider speaking to a dietician to help you with a personalized weight loss program and help you achieve your weight loss goals. Book a one-on-one consultation here.
Also Read: How to Maintain a Healthy Weight: 3 Simple Tips
FAQs
- Can walking 30 minutes a day help lose weight?
Walking daily for 30 minutes can help you lose weight because it burns about 150 calories. However, how much weight you lose depends on how fast you walk and your daily calorie intake. Combine brisk walking with healthy eating to lose more.
- What is a healthy weight loss per month kg?
Experts recommend a healthy weight loss of 2 to 4 kilograms per month through increased physical activity and small portions of healthy foods.
- Is losing 4 kg in a month healthy?
Is it healthy to lose 4kgs in a month as long as you lose weight without extreme dieting? You will need consistent effort to eat a healthy diet and increase your activity levels.
- How much weight can I lose in a month if I don’t eat?
Starvation is not a good or advisable way to lose weight. After a few days of not eating, your body will start to burn fatty tissue to provide fuel. However, after several weeks, weight loss will start to slow down as the body enters self-preservation mode. Once you resume eating, you will gain all the weight back. A safer way to lose weight is through moderate calorie reduction and regular physical activity.
Final Thoughts
Most people want to lose weight fast and always fall for fad diets that promise significant weight loss in a short time. However, sustainable weight loss that focuses on mental, physical, and emotional health is better for your health.
A healthy weight loss of 2 to 4 kgs (4 to 8 pounds) per month may seem slow, but it is easier to achieve and makes a big difference in months and years. Make lifestyle changes with daily action that can serve you for a lifetime instead of focusing on drastic weight loss and sustainable health habits today. You’ve got this!
If you have been struggling with weight loss and need a personalized plan, book a one-on-one session with a registered dietician here to help you adopt healthy habits, learn portion control, and support you in achieving your weight loss goals.
Read Next:
