On average, a healthy and sustainable amount of weight loss is about 4 to 8 pounds (2 to 4 kilograms) per month. This equates to roughly 1 to 2 pounds (0.5 to 1 kilogram) per week, which is widely recommended by health authorities such as the NHS and CDC

. Losing weight faster than this, especially beyond 10 pounds (around 5 kilograms) in a month, is generally considered unsafe and difficult to maintain. Rapid weight loss often includes loss of water and muscle mass, not just fat, and can lead to nutritional deficiencies, metabolic slowdown, and other health risks

. People with higher starting body weight or obesity may initially lose more weight, sometimes up to 20 pounds (about 9 kilograms) in a month, but this is usually not sustainable long-term and often involves water weight loss

. In summary:

• Safe weight loss: 4–8 pounds (2–4 kg) per month
• Possible but less safe: Up to 10 pounds (5 kg) in a month
• Rapid weight loss risks: Muscle loss, nutrient deficiencies, metabolic issues
• Sustainable approach: Steady, consistent weight loss focusing on diet, exercise, and lifestyle changes

Setting realistic goals and focusing on long-term habits is key to maintaining weight loss and health