How much weight loss in a month is healthy? An expert answers

Published on: 8 October 2021, 08:00 am IST

Losing weight is good but losing weight rapidly may not be a healthy option. A nutritionist tells us how much weight one can target to lose in a month.

Grace Bains
weight loss
Lose weight in a healthy way! Image courtesy: Shutterstock
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It is no surprise to anyone that consuming a balanced diet and regularly working out are critical for maintaining the overall health of the body. However, in the pursuit to lose weight rapidly, so many of us set ambitious and unhealthy weight loss goals, and take to excruciating dietary and exercise regimes.

While body weight is often used as an indicator of one’s fitness progress, many people confuse it as an indicator of their overall health levels. To better understand how much weight loss in a month would amount to a healthy loss of body weight, we spoke to Anshu Chaturvedi, Head Department of Clinical Nutrition and Dietetics, Fortis Escorts Hospital, Jaipur.

weight loss
Rapid weight loss is a cause of concern. Image courtesy: Shutterstock
How much weight should one target to lose in a month?

Chaturvedi said that 500 grams a week would be an ideal amount of body weight to lose. She added that this amount is to be deemed health provided conscious efforts such as consuming a calorie deficit and balanced diet, and regularly exercising, are made to lose weight. Therefore, a target of losing 2 to 2.5 kgs of body weight a month would be considered healthy, said Chaturvedi.

She further explained that if a person loses more weight than 2-2.5 kgs a month, they might be adding pressure on their internal organs and functions. Kidneys in particular, said Chaturvedi, would be subjected to a high degree of pressure as toxins would be flushed out on weight loss, impacting the kidney and renal function adversely.

weight loss
If you’re losing weight to quickly, speak with a doctor. Image courtesy: Shutterstock

Additionally, Chaturvedi highlighted that usually a high protein diet is consumed when a person is trying to lose weight, hence adding more pressure on kidney function than within permissible limits.

Some people lose upto 5 to 6 kgs a week, is that healthy?

She clarified that each person’s body composition and health status varies. Chaturvedi said that a loss of 5 to 6 kgs may be fine for some people, provided they are not feeling nauseous, weak, lethargic, and their overall health has not taken a toll.

However, she pointed out that a target weight loss of up to 2.5 kgs a month would be considered a healthy amount, and would also not adversely impact the internal organs and health.

The fact of the matter is that your overall health status should be in the green zone, your bodily movement should be functional, and your energy levels should be adequate!

Grace Bains Grace Bains

Grace is someone who likes writing enough to make a living out of it. When she isn’t writing, you will find her having chai and reading a book.

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