How much weight can you lose in a month?

What’s “normal” to lose in a month?

A figure that often comes up when people talk about weight loss is around 0.5 to 1 kg per week, which works out at roughly 2 to 4 kg over a month. This isn’t a hard rule, but more of a practical guideline. It’s based on the idea that around 1 kg of body fat equals about 7,000–7,700 calories. An average daily calorie deficit of around 500–1,000 calories can therefore lead to weight loss at this pace.

That said, how much weight you actually lose depends on things like your starting weight and the size of your calorie deficit. Someone with a higher starting weight often uses more energy overall, which means they may lose more weight than someone with a lower weight, even with a similar calorie deficit. Because of this, it can sometimes make more sense to think in percentages of body weight rather than focusing on a specific number of kilos.

It’s also common for weight loss to be greater in the first few weeks. This is largely because the body’s glycogen stores are reduced. As glycogen binds water, some of the early weight loss is water rather than body fat.

Why does weight loss vary so much between people?

Weight loss is influenced by many different factors, including:

• previous weight history and starting weight
• genetics
• age and sex
• lifestyle factors such as stress, sleep, diet and physical activity

What matters most isn’t exactly how many kilos you lose in a month, but that the overall trend is going in the right direction and that your approach is sustainable long term. We all have different starting points and circumstances, so try not to compare your journey with anyone else’s.

Weight loss with medical treatment

With medical treatment as support, weight loss can feel more predictable and easier to manage for many people. As the medication affects hunger and fullness signals, it can make it easier to maintain a calorie deficit, which is what leads to weight loss. Even so, results still vary from person to person.

The best and most sustainable results are usually seen when medication is combined with lifestyle support, such as changes to eating habits, increased physical activity, and help with behaviours and routines.

Food and weight loss

What you eat plays the biggest role in weight loss, but you don’t need to follow a specific diet.

Weight loss isn’t just about eating less. It’s about making conscious, sustainable choices about what you eat. A balanced diet that includes carbohydrates, protein and fat, along with enough vitamins and minerals, is the foundation for long-term weight loss.

This kind of diet often includes plenty of:

• vegetables and fruit
• wholegrains
• lean sources of protein
• healthy fats

At the same time, it can help to limit foods that are high in calories but low in nutrients, such as foods high in sugar and saturated fat. This includes many processed foods, red meat, and sugary drinks.

Eating healthily doesn’t have to be complicated or restrictive. It’s not about cutting out everything you enjoy, but about finding a balance where you can enjoy food and still lose weight. If you want a simple place to start, increasing the amount of fruit and vegetables in your meals is often a good first step.

Physical activity and weight loss

Regular physical activity is important for both health and wellbeing. When you lose weight, you tend to lose both fat and muscle. Losing too much muscle can lower your metabolism, which can make it harder to maintain your weight in the long run.

A sustainable approach to weight loss isn’t just about the number on the scales going down. It’s about reducing body fat while keeping as much muscle as possible.

Strength training: a key part of the picture

Strength training helps the body preserve muscle even when you’re in a calorie deficit, and for some people it can even increase muscle mass. As muscle uses more energy than fat, even at rest, this supports a higher overall energy use. Strength training can be done at the gym or at home. What matters is that your muscles are challenged more than they’re used to.

Cardio and strength work together

Cardio exercise has clear health benefits, especially for heart health, but it tends to have a smaller direct effect on weight loss. Research shows that strength training has a greater impact on body composition, which makes it particularly valuable when losing weight. For overall health, a combination of strength training, cardio, and everyday movement is recommended.

In the end, the most important thing is to stay physically active on a regular basis and choose types of movement that feel realistic and sustainable for you.

Fast or slow weight loss?

Fast weight loss means losing a larger proportion of your body weight over a shorter period. Research shows that this can be both safe and effective under the right conditions. For many people, especially at the start of treatment, quicker weight loss is possible and can be very motivating. Studies suggest that people who lose more weight early on often achieve better results in the long term, as early progress can make it easier to stick with treatment.

That said, experiences vary. Some people find that a quicker start helps them break old habits and feel like they’ve had a reset, while others prefer a slower, steadier pace. Whatever the speed, the total weight loss and the support you receive along the way are what matter most for long-term health.

Health is more than a number on the scales

Weight is just one measure of health. Many people notice positive changes that go beyond the scales. These can include more energy, better blood pressure, less joint pain, improved sleep and a more stable mood. Increased strength, better mobility and a healthier relationship with food also matter.

How can Yazen support sustainable weight loss?

Some people need extra support to succeed with weight loss. At Yazen, treatment is always based on the individual. Through medical treatment, regular follow-ups and lifestyle support from experts, a personal plan is created to help each person reach their goals and achieve healthy, sustainable weight loss.

Summary

How much weight you can lose in a month varies from person to person. For many, a sustainable pace is around 0.5 to 1 kg per week, but both slower and faster weight loss can be possible. What matters most isn’t the speed, but that the changes are realistic and possible to maintain for the individual.