You can safely and sustainably lose about 4 to 8 pounds (approximately 2 to 4 kg) in a month, which corresponds to losing 1 to 2 pounds (0.5 to 1 kg) per week. This rate is recommended by health authorities like the CDC and NHS as it is more likely to be maintained long-term without harming your health

. While it is possible to lose more-up to 10 pounds (around 5 kg) in a month- this is generally harder to sustain and may involve loss of water weight or muscle mass rather than fat, which is not ideal

. Rapid weight loss can also increase the risk of nutrient deficiencies and metabolic slowdown. The best approach is to focus on gradual, consistent weight loss through balanced eating and regular physical activity, which improves your chances of keeping the weight off and maintaining good health

. In summary:

• Healthy weight loss: 1–2 pounds per week (4–8 pounds/month)
• Possible but less sustainable: up to 10 pounds/month
• Focus on lifestyle changes, not quick fixes
• Consult healthcare providers for personalized advice

This steady approach supports long-term success and reduces health risks associated with rapid weight loss.