Losing weight can feel like an overwhelming challenge, made even more daunting by messages promising rapid weight loss that don’t deliver on their promises. So, how much weight is it possible to lose in a month? To get real about weight loss, we reached out to experts who shared their insights on how much weight is healthy and realistic to lose in a month.
First, it’s important to understand healthy weight loss means shedding extra pounds safely and sustainably. According to Mayo Clinic, losing one to two pounds per week is considered a safe rate of weight loss. This means up to eight pounds can be lost in a month. However, how much weight you can lose depends on several factors including age, gender, current weight, diet, exercise, and lifestyle habits.
Registered dietician, Lauren Cadillac, notes that a person’s starting weight can impact how much weight they lose in a month. She advises that “people who are very overweight or obese may lose weight more quickly in the beginning due to a larger calorie deficit.” However, as weight loss slows due to fewer calories required, it’s essential to be patient and consistent with diet and exercise habits.
Dr. Ross Walker, a cardiologist based in Australia, emphasizes the importance of shifting to healthy lifestyle choices, stating that a goal of two to four pounds per month through healthier lifestyle choices is achievable. This means focusing on a well-balanced nutrition plan that includes plenty of whole foods and regular physical activity.
A study published in the International Journal of Behavioral Medicine found that setting realistic targets and developing healthy habits for lifestyle changes increases the likelihood of successful weight loss efforts. The study suggests aiming for a five percent weight loss goal in three months, which translates to about one to two pounds per week. Achieving this goal could lead to continued weight loss over a more extended period.
In conclusion, a rate of one to two pounds per week, or up to eight pounds in a month, is a healthy and realistic weight loss rate for most people. However, weight loss is not a one-size-fits-all experience, and how much you can lose depends on several factors. Rather than focusing on immediate numbers, adopting healthy habits and making gradual lifestyle changes offer the best path for sustainable and successful weight loss.