The CDC states that a person can safely and effectively lose around 1—2 pounds per week. Based on these figures, a person could safely lose 4—8 pounds in a month. Fad diets that promise large amounts of weight loss make you hungry at best, and at worst, they leave you with unhealthy habits and recurrent weight gain. Losing weight too fast can also cause you to lose lean muscle tissue, making it significantly more difficult to maintain your weight loss and maintain your goal weight.
Lean muscle mass and a fast metabolism burn more calories. So when they start a weight loss diet, they usually lose weight faster because their bodies eat fewer calories than they’re used to. The amount of sleep a person gets can have an effect on their weight, as lack of sleep can lead to weight gain. Let’s make it clear that fast diets aren’t the path to sustainable weight loss and often backfire. Research shows that exercise, including resistance training, helps maintain muscle mass and strength that can otherwise be lost when losing weight.
Genetics, diet, health status, hormones, biological sex, and physical activity play a role in weight loss. If you find yourself reaching a weight-loss plateau, you may be underestimating the amount of calories you eat, overestimating how many you’re burning, or not paying attention to what you’re eating. He explained that a person who is already relatively slim (18 to 28 percent body fat) and does weight training can lose between 0.5 and 0.8 percent of their body fat in a single week. It’s best to consult a doctor before making drastic changes to your diet and exercise regimen, and talk to a weight-loss doctor if you want an approach tailored to you.
This will result in a much more gradual weight loss, which is ultimately safer and more sustainable in the long run. Sure, 10 pounds is a considerable weight to lose, and you’ll see significant changes when you look in the mirror. To know how much water you should drink in a day, take your body weight, divide it in half, and drink at least that many ounces of water per day. Health experts provide clear answers to nine of the most frequently asked questions about using Ozempic (semaglutide) for weight loss.
To find out how much weight and body fat you can safely and realistically expect to lose in a month, POPSUGAR contacted the experts.