How Many Kg Is a Normal Weight Loss Per Month?

Losing weight is hard until we find out the right approach! If you want to stay healthy while losing weight, you need to set realistic goals. Unrealistic plans for fast weight loss can result in long-lasting health issues. When setting plans, a question comes into our minds – how many Kg is a normal weight loss per month? The answer depends on many factors such as metabolism, activity level, gender, age, etc. We’re here to help you stay as healthy as possible in your weight loss journey. We prepared this blog post to answer the question “How many kg is normal to lose in a month”. Also, we recommend tips for healthy weight loss. 

Related article: How Much Weight Will I Lose On a 3-Day Water Fast?

How many kg is safe to lose in a month?

So, how much weight can you actually lose in a month without messing things up? Well, most experts say a healthy goal is about 1-2 pounds per week. That’s like, 4-8 pounds (or 2-4 kilograms) in a whole month. If you plan to lose more than this, you may encounter health issues which we’ll mention in the next parts.

Generally, losing muscle instead of fat, slowing down metabolism, and serious health issues are the main dangers. Plus, it will be hard for you to keep your weight stable after losing more than this per month. So, be patient and make steady progress. It is normal to lose about 2-4 kilograms in a month, but it is not the exact amount and for different people, this amount can be different. In the next part, you notice the factors that influence weight loss. 

Is this the same for everyone?

Losing 2-4 kg per month is healthy and safe for almost every person. But it can be different for some people with specific conditions. This rate can be more or less for some people and the best way to find out the appropriate amount is consulting with a doctor. The following factors impact on the suitable amount:

• Age: It is more challenging for older people to lose weight and they tend to burn fewer calories. 
• Gender: Due to higher caloric expenditure and muscle mass men often lose weight faster. 
• Metabolic rate: It is harder for people with slower metabolism to shed pounds. 
• Physical activity: If you have higher activity, you can lo lose more weight. 
• Health conditions: Issues like PCOS or hyperthyroidism can slow down your weight loss journey.
• Medications: Using specific medications may affect metabolism or appetite, influencing weight loss for women and men.
• Sleep and stress: People with poor sleep and high-stress levels can interfere with weight loss efforts.

How much weight loss is considered too much?

Actually, Dr. Lowden says it’s not normal to lose more than 10 pounds (or more than 5 kg) in a month but in a situation of having surgery or being on a special diet that causes that much weight loss. when you receive fewer calories than you need, you always feel hungry and tired and as a result, you’ll experience health problems. In the next part, we’ll mention the dangers of losing too much weight in a short time. 

Risks and dangers of fast weight loss

Sometimes it is tempting to lose weight fast because of different reasons like getting ready to join a party, going on a trip, or any other occasion. But is it worth the possible risks and dangers? Of course not! you should be patient and try to have a healthy lifestyle all the time instead of planning for a fast weight loss. if not, these problems may happen: 

1- Muscle Loss

When you lose weight too rapidly your body can start to break down muscular tissue for energy, especially if you aren’t strength training. This is because your body has to save energy when you don’t eat enough. It may also raise your chance of injury.

2- Feeling Weak

You need to get enough nutrients, such as protein, vitamins, and minerals to feel energized and strong. This is because your body requires these nutrients to function normally. When you lose weight quickly, you may not get enough essential nutrients.

Related article: Does the keto diet cause hair loss?

3- Gallbladder Problems

If you lose pounds fast, your liver may release additional cholesterol into your bile. This can end up in the creation of gallstones, which can obstruct your gallbladder and cause significant pain. You may require surgery to remove these gallstones.

4- Getting Dehydrated

A specific amount of weight that you lost in a short time is water! Being dehydrated can cause significant health problems like leaving you dizzy, weak, and confused. Dehydration can also damage kidney and heart function.

5- Loose Skin

In case of getting slimmer in a short time, your skin won’t have enough time to shrink and conform to your new body shape. As a result, you’ll experience loose, sagging skin. While this may be a cosmetic concern, it can also raise your risk of skin infections and pain. With all that, there are skin tightening treatments that can help you to solve this issue. 

6- Slowed Metabolism

When you consume too few calories, your body may attempt to save energy by decreasing your metabolism. This makes it more difficult to lose weight and easy to regain it. Your body may also become more efficient at storing fat, increasing your risk of weight gain.

7- Stress on Your Body

By getting slim too fast, you’ll put more strain on your heart and kidneys. In this way, your heart has to work harder to do its function which is pumping blood. Also, your kidneys may suffer from fluid imbalances. As a result, the risk of heart disease and other health concerns will be higher. 

See also Is Weight Loss Good for Kidneys?

8- Cravings and Overeating

You may have experienced intense cravings and binge eating when you’re not consuming enough food due to fasting or being on a diet. It can disturb your healthy lifestyle, diet, and fat-loss journey. Always keep the balance to see better results. 

In the case that you have to be fitter in a short time, you can consider non-surgical body sculpting treatments which are healthier for weight loss and have no side effects or downtime. 

Safe weight loss tips to consider

To minimize the risks and dangers of unhealthy fast weight loss, we prepared a list of safe tips for you to consider. Knowing these tips, help you to make the best decisions:

1. Set real targets: To boost confidence, start with tiny, doable goals. As you continue, steadily increase the difficulty. For example, start with regular walking and gradually progress to more intensive activities.
2. Expect fluctuations: Weight loss does always not occur in a straight line. Understand that it is natural to gain and lose weight on your path.
3. Focus on balance: A healthy weight loss plan consists of healthy meals, frequent exercise, and appropriate sleep. If you’re not getting results, consider your nutrition, workout routine, and lifestyle.
4. Listen to your body: Although hunger is normal when cutting calories, you should not feel abnormally hungry. Choose healthful foods that will satisfy your hunger while also providing important nutrients.
5. Maintain consistency: Weight loss requires time. Stick to your goal and don’t get disheartened by sluggish results. Success in the long run relies heavily on consistency.
6. Consider your abilities. Your weight-loss journey is unique. Age, weight, height, lifestyle, and medical issues all have an impact on how you approach the situation.
7. Seek whole foods: Consume nutrient-dense foods such as vegetables, fruits, lean meats, brown bread for weight loss, and whole grains. A sustainable diet should include fewer processed foods, sugary drinks, and bad fats.
8. Stay active: Find fun workouts that you can commit to. Aim to complete at least 150 minutes of moderately intense exercise per week. Consider strength training to maintain muscle mass and enhance metabolism.
9. Hydrate and rest: Get lots of liquids and enough sleep. These factors have a big impact on your metabolism, energy levels, and hunger.
10. Seek help: Surround yourself with helpful people or experts who can provide advice and motivation. A support system can help you stay on course and overcome challenges.

If you plan to lose belly fat, you don’t have to get hard on yourself. Instead, you can start belly fat removal treatments without surgery. These treatments are as easy as a pie and help you to get faster results. 

Safe Weight Loss Conclusion

Losing weight is not a struggle until you do it considering safety tips. In this blog post, we answered the question “How Many Kg Is a Normal Weight Loss Per Month?” and now, you know how much risky quick weight loss is. Please never set unreasonable goals and don’t make drastic lifestyle changes that are so difficult. These dangerous actions can result in risky health issues. However, with a few simple strategies provided in this blog post, you can lose weight healthily and sustainably. After reading this blog post, you won’t make dangerous decisions because you know how many kg is normal to lose in a month.