How much weight can you lose per month without putting your health at risk?
When it comes to losing weight, many people look for quick results. However, not every method is recommended for health, and experts agree that the most important thing is that weight loss is gradual, sustainable, and safe.
Healthy weight loss according to specialistsAccording to the World Health Organization (WHO) and the Mayo Clinic, a weight loss of between 0.5 and 1 kilo per week is ideal for most people. This equates to approximately 2 to 4 kilos per month.
READ: What is bubble tea and what is it used for?Losing more than that amount in a short period of time could indicate that you are losing water and muscle mass, rather than body fat, which can have negative long-term consequences.
Factors influencing the processThe amount of weight a person can safely lose per month depends on several factors, including:
- Age and sex: Metabolism tends to be faster in younger people and men.
- Initial weight: Those with a higher body mass index (BMI) may notice faster weight loss at first.
- Nutrition: Eating a balanced diet, reducing sugars and saturated fats, is key.
- Physical activity: Combining cardiovascular exercise with strength training helps burn fat and preserve muscle mass.
- Sleep habits and stress: Lack of sleep or high levels of stress can make weight loss difficult.
Although there are "miracle" diets that promise spectacular results in just a few weeks, they often have rebound effects. Losing more than 5 kilos per month without medical supervision can cause:
- Malnutrition.
- Extreme weakness and fatigue.
- Hair loss and skin problems.
- Loss of muscle mass.
- Hormonal changes.
- Maintain a moderate calorie deficit (consuming fewer calories than you expend).
- Include fresh foods rich in fiber, protein, and healthy fats.
- Avoid extreme or restrictive diets without professional guidance.
- Drink enough water and limit your consumption of soft drinks or alcohol.
- Exercise at least 150 minutes a week.
- Consult a nutrition specialist to customize the plan.
Safe weight loss is between 2 and 4 kilos per month, always accompanied by good eating habits, physical activity, and consistency. More than speed, the important thing is that the results are sustained over the long term and that your health is not compromised.
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