How many kg is OK to lose?

A healthy rate of weight loss is generally considered to be between 0.45 kg to 0.9 kg per week, which translates to 1.6 kg to 3.6 kg per month. This is often equivalent to losing about 5-10% of your body weight over a period of time.

Understanding Healthy Weight Loss

Losing weight can be a complex process, and it's essential to do it safely. Rapid weight loss can sometimes be harmful and unsustainable. Here's a deeper look at what constitutes a healthy approach to weight loss:

• Consistency is Key: Rather than drastic measures, focusing on a steady and consistent rate of weight loss is more likely to lead to long-term success.
• Individual Differences: What's considered healthy weight loss can vary from person to person. It depends on a variety of factors including your current weight, overall health, and lifestyle.
• Expert Recommendations: According to Elizabeth Lowden, an endocrinologist at Northwestern Medicine Center for Weight Loss Surgery and Metabolic Health, losing 0.45 kg - 0.9 kg per week (or 1.6 kg - 3.6 kg per month) is considered a general rule of thumb.
• Percentage of Body Weight: An alternative way to look at healthy weight loss is through percentages. Aiming for a loss of about 5-10% of your body weight is often recommended.

Practical Insights and Examples

Here are some practical insights:

1. Example: If someone weighs 80 kg, a 5-10% weight loss would be 4-8 kg.
2. Focus on Behavior Change: Instead of just aiming for the number on the scale, concentrate on establishing healthy eating habits and regular exercise routines.
3. Seek Professional Guidance: If you're unsure how to best manage your weight, a doctor or dietitian can offer personalized advice.

Conclusion

Losing weight healthily requires consistency, individualized planning, and often professional guidance. Remember, focusing on sustained lifestyle changes is more beneficial than chasing quick results.