What's the Safe Monthly Weight Loss Limit? Doctors Weigh In

Let's face it: Fad diets have never worked. The approach to take. Even though advertisements often promise losing 20 pounds rapidly, this isn’t the path for lasting weight reduction. Nonetheless, you might ponder: How much weight? can Do you really lose, within a month—or perhaps even just a week?

If you’re setting your weight loss objectives monthly, it makes sense to quantify your progress. Experts suggest considering how much weight is realistically attainable and warn against the dangers of rapid weight loss through extreme dieting methods.

What is the safe amount of weight one can lose in a month?

When concentrating on maintaining healthy dietary practices and staying active, you might anticipate steady weight reduction throughout one month.

"Approximately 1 to 2 pounds per week, or around 4 to 8 pounds each month, represents a practical and achievable pace for weight loss," according to experts. Arnold Breitbart, MD , a board-certified plastic surgeon. Prior to conducting body-contouring liposuction, Dr. Breitbart manages patients' weight loss.

Patients using GLP1 medications under medical supervision might see closer to 1.5 to 3 pounds per week initially, especially if they're also making lifestyle changes like eating healthy and exercising. (Learn more about how much weight you can lose on Ozempic here .)

We consistently emphasize that the most effective approach is to proceed slowly and steadily," states Dr. Breitbart. "The objective shouldn’t be rapid weight loss; instead, it’s about achieving lasting weight loss through methods your body can sustain over time.

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Why crash diets might end up sabotaging your weight loss objectives

A lot of trendy diets focus on cutting calories to shed a substantial amount of weight weekly or monthly. However, this approach may cause hormonal shifts that end up increasing your hunger and making you feel more hungry. crave higher-calorie foods Crash diets might eliminate whole categories of food such as wheat or dairy, which include essential nutrients required for optimal health, according to the source. American Heart Association .

"When individuals deny their bodies nutrients, they frequently shed water weight and muscle rather than fat." -Arnold Breitbart, MD

Dr. Breitbart warns, “Rapid dieting can lead swiftly to metabolic disruption, nutrient deficiencies, and ultimately, regaining lost weight.” He adds, “By severely restricting calories or cutting out whole food categories, individuals typically shed water weight and muscle rather than body fat.”

This makes long-term results more difficult to achieve and maintain.

Dr. Breitbart notes that frequently they encounter individuals seeking help after attempting numerous quick weight-loss plans, leaving them disappointed and with weakened metabolism. He emphasizes that setting realistic goals and concentrating on long-term methods result in far superior outcomes.

Dangers associated with shedding pounds rapidly

Other risks of crash diets include:

• Gallstones: These can appear as a result of very rapid weight loss, likely due to changes in fat metabolism. Gallstones can cause severe pain and illness.
• Decrease in muscle and bone mass: When you shed pounds, fat isn’t the only thing you might lose. Partnering with a healthcare provider can assist you in reducing body fat while retaining your bone density and muscles, crucial for maintaining good health, particularly as we get older.
• The rebound effect: If your body perceives that you aren’t consuming sufficient calories, it will reduce your metabolic rate. Consequently, this makes it tougher to shed pounds and increases the likelihood of rapidly regaining lost weight once you reintroduce extra calories into your meals. Thus, leading to the discouraging up-and-down weight pattern often faced by those following extreme diets.

Weight Loss

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It’s common to seek guidance and knowledge when trying to lose weight, yet misinformation often circulates around effective strategies and pitfalls. To shed light on this, we polled Woman's World readers about the weight-loss misconceptions they previously held dear, and our specialists provided clarifications to assist you in achieving your objectives. 5 [...]

According to medical professionals, the most effective method to shed pounds every month is as follows:

The ideal weight loss strategies integrate your physician’s professional advice with feasible changes in daily habits. I advise patients to pledge themselves to at least two or three strength training sessions "A week, which maintains lean muscle mass during fat loss and enhances long-term metabolic health," according to Dr. Breitbart.

He also emphasizes protein-rich diets With ample fiber derived from veggies, along with a reduction in simple sugars and processed items. Often neglected in weight loss efforts are hydration and sleep; however, these elements are crucial for managing hunger levels.

Additional advice for losing weight sustainably:

chew more, weigh less! 5 science-backed tips to help you eat slower and feel fuller longer

Easier Weight Loss: 3 Nutritious Carbohydrate Combinations That Lower Insulin Resistance

The Top 5 Protein-Rich Breakfast Options for Losing Weight, Say Nutrition Experts

This material does not replace professional medical advice or diagnosis. Be sure to discuss with your doctor before following any treatment plan. .