How much weight is it safe to lose per month? – GOOD SHAPE

Weight loss is a goal for many people. However, if the process is too radical or too rapid, it can do more harm than good to the body—physically as well as mentally. Therefore, it is very important that weight loss occurs sustainably and is caused by a healthy lifestyle (which includes not only proper nutrition, but also regular physical exercise and quality sleep).

The amount of weight we can lose per month varies greatly from person to person — and it shouldn’t even be the only way to measure your progress, you know? Understand better:

Why aren’t scales so reliable?

“Because the scale measures all the physical components (that is, muscles, bones, fat and other structures), making it difficult to distinguish what is just fat”, explains nutritionist Dayse Paravidino.

The expert gives an example: by adopting a proper diet and starting to train, you can even increase the kilos on the scale at first! This usually happens because there is even fat burning, but lean mass gain also occurs (changes that are not perceived on the scale, but in other methods, such as the metric tape).

“In this case, a tape measure may be more accurate, as long as the same region of the body is always measured, preferably always at the same time”, adds the professional. Another good tip for analyzing your evolution is to think about a more macro period. That is, buying results from one month to the next makes more sense than weighing yourself every day.

This is because in everyday life, we can suffer from weight fluctuations caused by natural processes, such as hormone production (in women), water intake, fluid retention…

But after all, how much weight is it safe to lose per month?

That said, and now that you understand that we shouldn’t take what the scale shows to the letter, there’s still a doubt. “In general, it is believed that the loss of two to four pounds per month is safer (about one and a half pounds per week)”, says Dayse.

Of course, this number can be much higher (or much lower) depending on the person. For example, those who have more body fat can probably lose more weight per week. Genetics, gender, installed disease (treated or not) and lifestyle are other factors taken into account when making this calculation. “Just as there are people who are great fat burners, because they have a more ‘accelerated’ metabolism, there are others whose organism is cautious and economical, making it difficult, in terms, to lose weight”, explains the nutritionist.

more than numbers

If you’ve already started your weight loss, you’ve probably noticed that weight loss is faster at first, and then it slows down. However, it’s worth remembering that the process is not linear – and that shouldn’t put you off.

After a while of the dietary change, our organism begins to get used to the new diet and starts to slow down caloric burning. At this point, follow-up by an expert is essential. “A nutritionist will be able to help in the elaboration of a food plan that best suits the patient’s goals”, concludes the professional.