Yes, you heard it right. You can safely lose two to four kilos of weight in a month. Weight loss is not just about looking good; it also helps in the prevention of various diseases, including coronary heart disease and stroke.
Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy. Losing more than this means you are putting pressure on your bodily functions and internal organs, kidneys especially.
First and foremost, it's crucial to set realistic goals that align with your current fitness level. Losing 4 kilograms in a month is an attainable target. However, it's important to remember that sustainable weight loss is a gradual process. Aim for a safe and healthy weight loss rate of 0.5 to 1 kilogram per week.
It should take six to eight weeks to safely loose 4 kg. Reduce your daily calorie consumption by 500 calories. For example, cut out one slice of buttered toast, replace a burger and fries with a chicken wrap and salad, and drink water instead of juice, soda or alcohol.
Men and women of average height can aim to set a maximum weight loss in a month of about 8-9 pounds as their target (3-4 kgs). After a loss of this number of kilos, the changes are often visible on the face and also on certain parts of the body that tend to lose fat faster.
So as you lose weight, your metabolism declines, causing you to burn fewer calories than you did at your heavier weight. Your slower metabolism will slow your weight loss, even if you eat the same number of calories that helped you lose weight. When the calories you burn equal the calories you eat, you reach a plateau.
The CDC state that a person can safely and effectively lose about 1–2 lb a week. Based on those numbers, in a month, a person could safely lose 4–8 lb.
Eating well, brisk walking and losing those few kg will also help lower your triglycerides levels. Losing those 4 kg will also lower the levels of certain hormones like insulin, oestrogen and androgens, high levels of which are associated with some cancers, especially breast cancer.
Unintentional weight loss has many different causes. It might be caused by a stressful event like a divorce, losing a job, or the death of a loved one. It can also be caused by malnutrition, a health condition or a combination of things.
The point at which unexplained weight loss becomes a medical concern is not exact. But many health care providers agree that a medical evaluation is called for if you lose more than 5% of your weight in 6 to 12 months, especially if you're an older adult.
If you are losing 5 kilos or more in a month, it can make you feel weak, fatigued, lethargic and nauseous. If this is happening with you, you need to re-look at your diet and consult a professional for help.
Guzman said weight loss was typically noticed in our faces first. According to a Canadian study on the social perception of weight loss, "women and men of average height need to lose or gain approximately 10 pounds for anyone to notice the difference in a face," he said.
How much weight loss is a concern. Your body weight can regularly fluctuate. But the persistent, unintentional loss of more than 5 per cent of your weight over 6 to 12 months is usually a cause for concern. Losing this much weight can be a sign of malnutrition.
"Since the human body is meant to move, one must walk at least 6K-10K steps per day, depending upon their fitness level," said Rachit Dua, a fitness expert. Can walking for an hour daily help you lose 2-3 kgs every month? Despite trying various diets and exercises, many of us struggle to lose weight.
On average, a person can lose anywhere from 4 to 8 pounds in 30 days. This is in line with the CDC guidelines that suggest that a gradual and steady loss of 1 to 2 pounds a week is what is best and sustainable for long-term weight loss (11).
People who lose weight or plan to lose weight wonder how many calories they need to burn to lose 1 kg. According to studies, for every 1 kg of weight loss, 7700 calories are needed, or 1000 calories are lost 0.13 kg.
However, to seem more attractive based on some universal standards of beauty, men and women need to lose about 6.3 and 8.2 kilograms (which is about 14 and 18 pounds), respectively. Any BMI calculator or chart will tell you that a 'normal' or healthy BMI ranges between 18.5 to 24.9.
Mostly, losing weight is an internal process. You will first lose hard fat that surrounds your organs like liver, kidneys and then you will start to lose soft fat like waistline and thigh fat. The fat loss from around the organs makes you leaner and stronger.
In conclusion, in individuals with obesity, losing 4.5+ kg of body weight intentionally was associated with less weight gain and lower T2D risk, regardless of the methods used to achieve the weight loss.
The average adult's body weight fluctuates between 1–2 kilograms (kg) or 2.2–4.4 pounds (lb) over a few days. Numerous factors influence a person's body weight. Individuals have no control over some factors, such as their genetics, age, and gender.
Losing a few kilograms can help ease the influence added weight can have on your hormones. "Fat tissue also causes pressure on other hormone producing organs such as the testes and ovaries, which affects fertility, or pressure on the thyroid glands, altering their function."