According to experts, the ideal is to lose about 0.5 kilos of weight in a week, which makes it two kilos in a month. To do this, eat a calorie-deficit diet along with regular exercise and a healthy diet. Losing around 1.5 to 2.5 kilos of body weight in a month is considered healthy. You can lose 10 pounds in 1 month by changing your diet and lifestyle habits.
However, weight loss is different for everyone. According to the Centers for Disease Control and Prevention, when it comes to losing weight, it's best to lose about a pound a week for someone who only wants to lose a few pounds. That can mean a weight loss of one to two kilos in a month. The story is a little different for those looking to lose 50 kilos or more; in that case, they can lose up to 9 kilos in a month.
Although part of that is just water, Santori says. You may lose weight so quickly initially, but I wouldn't count on it lasting more than a month or two. The general consensus is that losing about 2 pounds a week is the maximum healthy and sustainable rate, which would be about 3.6 kg per month. One study showed that every 3.5-ounce (100-gram) increase in daily vegetable consumption was associated with a weight loss of 1.1 pounds (0.5 kg) over 6 months (1.) Achieving your weight-loss goals can be a big challenge, regardless of how much weight you want to lose.
To lose weight, you need to use more calories than you consume, either by decreasing your calorie intake or increasing your daily physical activity. Similarly, another study in 61 people indicated that 9 months of resistance training increased the number of calories burned at rest daily by an average of 5% (1). By making a few small changes to your daily routine, you can safely lose up to 10 pounds (4.5 kg) in just 1 month, achieving your weight-loss goals quickly and easily. Taking it step by step and making a few small changes each week can help you lose weight safely and keep it off in the long run.
Using general calorie calculation methods, you can estimate that reducing even one serving of these high-calorie condiments each day could reduce your calorie intake enough to lose up to 9 pounds over the course of a year. The most important part of losing weight, besides making your own decision to lose weight and doing it for yourself, is doing it in a healthy way (which also leads to more sustainable weight loss). You may be able to lose weight as quickly if you follow a healthy weight-loss diet, exercise most days, and change your lifestyle. They'll help you determine how much weight is safe to lose and which diets are safe to try.
If you want to lose 6 kg in 30 months, keep in mind that this may not be a realistic goal, but you can be close to losing that amount safely within a month.