You can safely lose about 1 to 2 pounds (0.45 to 0.9 kg) per week, which translates to roughly 4 to 8 pounds (1.6 to 3.6 kg) per month. This rate is considered healthy and sustainable by many experts, including the CDC and endocrinologists

. This amount of weight loss typically corresponds to about 5-10% of your body weight over a month, which can lead to significant health benefits such as improved blood pressure, cholesterol, and reduced risk of diabetes

. To achieve this, you need to create a calorie deficit of about 500 to 1,000 calories per day, either through diet, exercise, or a combination of both. Exercise, especially strength training and aerobic activities, can boost metabolism and help maintain muscle mass while losing fat

. Losing weight faster than this, such as more than 2 pounds per week consistently, is generally not recommended as it may be unsafe and unsustainable. Initial rapid weight loss may occur due to water loss but is not fat loss and tends to plateau

. In summary:

• Safe weight loss: 1-2 pounds (0.45-0.9 kg) per week
• Monthly weight loss goal: 4-8 pounds (1.6-3.6 kg)
• Calorie deficit: ~500-1,000 calories/day
• Focus on balanced diet and regular exercise for sustainable results