Realistic weight loss in 30 days: Exact figures revealed
Safe amount of weight to lose in a month (photo: Freepik)
Weight loss is an individual process and depends on many factors. Experts have named a general safe rate of weight loss that won't harm health, reports Verywell Health.
Diet and exercise
According to the Centers for Disease Control and Prevention, with proper nutrition and regular physical activity, weight loss is at a rate of 0.5 to 1 kg per week (2 to 3.5 kg per month). These figures are considered healthy.
In six months, it is possible to lose up to 25 kg. If your goal is to lose weight and maintain it, focus on gradual weight loss. Combining a low-calorie diet with regular exercise (cardio and strength training) helps achieve safe and effective weight-loss goals.
Factors affecting weight loss rate
Medications
A study in Neuroscience & Biobehavioral Reviews notes that certain medications can lead to weight gain or make weight loss more difficult. These include:
- Antidepressants
- Antihyperglycemic drugs
- Antihypertensive medications
- Certain forms of contraception
Age
According to MedlinePlus, age can also influence the speed of weight loss due to natural body changes. After age 30, body fat gradually increases, while muscle mass decreases.
In women, menopause lowers estrogen levels and increases fat accumulation, especially around the abdomen. In men, testosterone decreases, leading to more fat deposits.
Calories
Calorie intake affects weight loss speed. The National Heart, Lung, and Blood Institute notes that a calorie deficit (burning more calories than consumed) is needed to lose 0.5 to 1 kg per week.
Avoid fad diets that promise rapid weight loss and restrict essential nutrients. For safe weight loss, it is recommended to reduce calorie intake by 10-25%.
For example, if you currently consume 2000 kcal, a 500 kcal deficit would require consuming 1500 kcal per day.
Activity Level
Higher activity can help you lose weight faster. It also improves heart and lung health and helps maintain weight loss.
Exercise burns calories and increases muscle mass, which boosts metabolism, making your body burn more calories even at rest. Aim for 30-45 minutes of moderate physical activity 3-5 days per week.
Risks of rapid weight loss
Rapid weight loss often occurs due to fad diets or excessive exercise. Neither method is sustainable long-term.
According to StatPearls, rapid weight loss can be dangerous, causing:
- Loss of bone density
- Constipation
- Dehydration
- Depression, anxiety, and overeating
- Diarrhea
- Fatigue
- Rapid weight regain
- Gallstones
- Headaches
- Hormonal changes
- Nausea and vomiting
- Vitamin deficiencies
Habits that hinder weight loss include:
- Sedentary lifestyle
- Consuming sugary or processed drinks
- Large portion sizes
- Making drastic dietary changes that you cannot maintain
- Mindless snacking between meals
- Lack of quality sleep
Earlier, we shared simple snacks to flatten your stomach in 30 days.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
