How many kilos can you lose per month? 

Sometimes something is too good to be true. For example, an advertisement claiming that you can easily lose 10 kilos in one month. If something seems too good to be true, in most cases it is. Although it may be feasible for some, it is absolutely not healthy. Are you determined and want to lose some pounds? Then it is logical that you wonder how much weight you can lose and in what time frame. That is why in this blog we will delve deeper into the question: “how many kilos can you lose per month?” We also tell you more about the first two weeks of your weight loss process, the disadvantages of losing weight very quickly and we give examples of small changes you can make to lose weight.

Curious about how much weight losing per month is healthy? Read on for advice and helpful tips!

The first weeks

If you plan to lose weight, it is good to know that this can happen a little faster during the first two weeks than during the rest of the weight loss process. You may have already experienced this yourself during previous diets/weight loss attempts. The fact that you lose more weight during the first two weeks is due to various factors. The most common factors are fluid loss, glycogen loss, changes in your intestinal contents and psychological motivation. We will tell you more about each factor.

Moisture loss

When you start a new diet or a specific weight loss program, one of the first changes you will notice is dehydration. Many people unknowingly consume too much salt and processed foods, which makes it easier for fluid to accumulate in the body. When salt intake is reduced, you drink more water, you consume fewer processed nutrients and you are more aware of what you actually consume, fluid loss is stimulated. If you are wondering how much weight you can lose in the first month, it is often more than during the other months.

Loss of glycogen

Are you consuming fewer carbohydrates and/or fewer calories than before? Then your body will use up your glycogen stores more quickly. Glycogen is the storage form of glucose in your muscles and liver, and it retains water. Is your glycogen supply decreasing? Then you also lose more water that is bound to it. This allows you to lose more weight during the first weeks.

Changes in your intestinal contents

Changes in your diet, such as consuming more fiber-rich products, can also increase intestinal movements. In other words: waste and undigested food are removed more easily. This results in a (temporarily) lower weight on the scale.

Psychological motivation

If people are determined and take diet and/or exercise very seriously, this can have a positive psychological effect on weight loss. Fast results in the first two weeks can be motivating to stick to these (new) habits.

Half a kilo per week

We have explained to you why you can lose more weight in the first few weeks than in the following weeks. Knowing how much weight to lose per month is realistic can help you set achievable goals and stay motivated. But how many kilograms of weight to lose per month is actually feasible and healthy? And what is required for this? We will give you the redeeming answer!

How much weight can be lost per month on average in a healthy way that is easy to maintain? That is half a kilo per week, and therefore about 2 kilograms per month. This speed of weight loss is recommended because there is not much risk of losing muscle mass or other health problems this way.

To lose half a kilo per week in a healthy way, you need to be in a calorie deficit of 500 calories every day. You can easily calculate how many calories you can consume daily using a tool. What is important is that you never consume fewer calories than the minimum you need per day to function properly. This is also called your BMR. You can easily calculate your BMR via an online tool or with the Harris-Benedict formula. This formula takes into account factors such as your age, gender, height and weight.

Are you male? Then use this formula:

BMR = 88,362 + (13,397 x weight in kg) + (4,799 x height in cm) - (5,677 x age in years)

Are you a woman? Then use this formula:

BMR = 447,593 + (9,247 x weight in kg) + (3,098 x height in cm) - (4,330 x age in years)

Losing weight too quickly

How much weight can you lose per month? Of course you can do more to fall off than an average of two kilograms per month, but we absolutely do not recommend this. It can be very tempting to create an even bigger calorie deficit to lose more weight per month, but this is not without risks. For example, losing weight too quickly can lead to muscle loss, a slowed metabolism, nutritional deficiencies and even health problems such as gallstones or heart problems. In addition, it is also more difficult to maintain rapid weight loss in the long term, which can lead to the well-known yo-yo effect. Do you want to lose weight permanently and in a healthy way? Then stick to losing an average of half a kilo per week and therefore about 2 to 2.2 kilos per month.

Small changes

How much weight you can lose in a month may be a bit disappointing. But we really want to emphasize that losing weight slowly is much healthier, much easier to maintain and can provide better and long-lasting results. The good news, however, is that you can easily lose weight by making small changes. Small, sustainable changes to your lifestyle and diet can really make big differences in the long term. We have listed ten small changes that you can easily implement.

• Replace white bread with whole wheat bread.
• Choose low-fat dairy products instead of semi-skimmed or full products.
• Use herbs and spices instead of salt.
• Don't drink calories. Replace sugary soft drinks, alcohol and other high-calorie drinks with, for example, (sparkling) water, zero soft drinks, coffee and/or tea.
• Add more vegetables to every meal.
• Replace unhealthy snacks with healthy snacks.
• Choose baking, grilling or steaming instead of frying.
• Use cooking spray/olive oil spray instead of liquid oil.
• Eat slower and more consciously.
• Plan your meals ahead and keep track of everything in an app.

Stimulate the slimming process

In this blog we have given you an answer to the question: “how much weight to lose per month?” We have also told you why you can lose weight faster in the first few weeks, why losing weight too quickly is not good for you and we have helped you on your way to losing weight in a sustainable way with small changes. Could you use some more support during your weight loss process? For example, to get into ketosis more easily, to experience less appetite or to sleep better so that you ultimately reach for food less quickly? At Slimminglabs you will find numerous supplements that support your weight loss process. For example, take a look Keto Plus: a nice and natural product that supports your body during a calorie-restricted and/or ketogenic diet.

Do you want to know more about how much weight you can lose per month? Or do you have any other questions, for example about our natural fitness supplements, vibrating plates of fitness supplies? Take contact and our specialists will be happy to assist you.