"In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition. "Some people may lose more than that in the beginning, but it's often a lot of water weight and not true fat loss."
According to many health experts, a safe and sustainable rate of weight loss is about 1-2 pounds per week. Losing weight any faster than this can be detrimental and set you up for potential health risks or regaining the weight later.
The CDC recommends losing 1–2 pounds per week. This is because people are more likely to avoid weight regain with gradual, steady weight loss. With this guideline in mind, a person with obesity could lose up to 20 pounds in 10 weeks.
Yes, it's entirely possible to lose 10 pounds in a week. But that doesn't mean it's a good idea or that it's going to last.
Very Low-Calorie Diet (VLCD)
On a VLCD, you may have as few as 800 calories a day and may lose up to 3 to 5 lb (1.5 to 2 kg) week. Most VLCDs use meal replacements, such as formulas, soups, shakes, and bars instead of regular meals. This helps ensure that you get all of the nutrients you need each day.
There are several medically accepted criteria for defining morbid obesity. You are likely morbidly obese if you are: more than 100 lbs.
The Bottom Line. Losing 30 pounds in a month is way too unrealistic and challenging. Still, it is an achievable goal if you stay consistent and eat mindfully.
For most overweight people, their body tries to prevent permanent weight loss. This means your body is actually working against you to lose weight. That's because how much you weigh is controlled by complex interactions between hormones and neurons in your hypothalamus.
Tips on how to manage healthy weight loss
As per the CDC's advice, if you want to lose weight and maintain it in the long run, aim to lose no more than about 1 to 2 pounds per week with healthy eating and regular exercise. One pound is equivalent to 3,500 calories.
"In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose," says Sarah Gold Anzlovar, M.S., RDN, LDN and founder of Sarah Gold Nutrition. "Some people may lose more than that in the beginning, but it's often a lot of water weight and not true fat loss."
Losing 20 pounds in 1 month may be easier than 2 weeks, but it's still unrealistic for most people. Once again, it comes down to your TDEE and simple math. To lose 20 pounds in 1 month, you'd need to create an average deficit of 2,500 calories per day for 4 weeks.
Higher RMR
People with more muscle mass will burn more calories at rest (1), but those with bigger bodies also burn more calories even when they are inactive as their energy expenditure at maintenance is much higher.
According to the Centers for Disease Control and Prevention (CDC), a safe and achievable weight loss goal is to lose 1 to 2 pounds per week. This means that in two weeks, you can safely lose between 2 to 4 pounds.
Determining the average weight loss you can expect in a month on Ozempic is tricky. This drug is intended for long-term use for Type 2 diabetes, not quick-fix weight loss plans. Results vary, but in one clinical trial that studied 175 patients, the average weight loss was about 15 pounds in three months.
Benefits of a 1,200-calorie meal plan
In one year-long trial among more than 2,000 obese patients, the average weight loss was about 32 pounds after a year of eating this way. And many health measures, like HDL and LDL cholesterol levels, improved during the study period.
Re et al.) found that people notice changes in their faces if they lose around 1.33 points of their BMI score. For people of average height, this amounts to a loss of around 8 or 9 lbs. Losing 30 lbs should be noticeable to most people.
Your body mass index (BMI) is the initial factor that determines whether you'll qualify for weight loss surgery. A BMI between 18 and 25 is desirable. A BMI over 25 suggests you're overweight, while 30-39 indicates you're obese. A BMI of 40+ suggests morbid obesity.
The Science of Fat Loss
Think of it like a balloon losing air—it deflates, but doesn't disappear immediately. Over time, your body adjusts, but the jiggly feeling can be a temporary step along the way.
An analysis of 143 studies revealed that phentermine-topiramate and GLP-1 receptor agonists (like liraglutide and semaglutide) are among the most effective medications for reducing weight in people with obesity. The typical body weight reduction with these medications is 6% to 11%.
Water is more than just a thirst-quencher. It offers various benefits that can aid in weight loss. These include boosting metabolism, suppressing appetite, aiding in detoxification and enhancing exercise performance.