A healthy and sustainable amount of weight to lose in a month is generally between 4 to 8 pounds (about 1.8 to 3.6 kilograms). This corresponds to losing about 1 to 2 pounds per week, which is the guideline recommended by the Centers for Disease Control and Prevention (CDC) and many health experts

. Losing weight faster than this-such as 10 pounds or more in a month-is possible but typically not safe or sustainable for most people. Rapid weight loss often results from losing water weight or muscle mass rather than fat and can lead to unhealthy habits or metabolic issues

. The exact amount you can lose depends on factors such as your starting weight, metabolism, diet, physical activity, age, and overall health. For example, individuals who are significantly overweight or have undergone bariatric surgery may lose weight more quickly initially, but this is an exception rather than the norm

. To achieve healthy weight loss, it’s best to focus on gradual lifestyle changes including a balanced diet and regular exercise rather than quick fixes or extreme calorie restrictions

. In summary:

• Aim for 1 to 2 pounds per week (4 to 8 pounds per month) for safe and sustainable weight loss.
• Rapid weight loss beyond this range is generally not recommended.
• Weight loss success depends on personalized factors and consistent lifestyle changes.

This approach helps ensure the weight you lose is more likely to stay off long term and supports overall health