Healthy Percentage of Body Weight to Lose a Month
Losing weight can be tough, especially if the excess pounds don't come off as quickly as you'd like. For those who need it, weight loss can be healthy. A 5- to 10-percent reduction of your body weight if you are overweight can lessen your risk of diabetes and heart disease, according to the Centers for Disease Control and Prevention. However, it's important to lose body weight at a safe rate to stay healthy.
Body Fat
The American Council on Exercise reports that most people can safely lose up to 1 percent of body fat per month. This is not quite the same as losing body weight. You would actually need to lose more than 1 percent of your body weight to lose body fat, as some people lose water weight or lean muscle instead. This is especially true if you lose weight more rapidly than 1 percent per month.
Pounds and Calories
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Many people find it easier to count weight loss in pounds when they step on the scale instead of calculating percentages. The CDC recommends losing weight steadily and consistently at a rate of 1 to 2 pounds per week. This works out to be between 4 and 8 pounds monthly. A pound gained or lost is equal to 3,500 calories. You will need to shave 500 to 1,000 calories from your daily diet, or eat 2,000 to 4,000 fewer calories per month to meet this goal.
Strategies
Eat healthy and exercise regularly to lose weight safely. A July 2008 issue of "The New England Journal of Medicine" shows that following a Mediterranean diet rich in olive oil, produce, whole grains, chicken and fish promoted more weight loss than a low-fat diet. Physical activity also plays a role in helping you burn calories. Aerobic exercises, such as running, step aerobics, rollerblading, skiing or playing racket sport, burn from 300 to over 800 calories in one hour depending on your weight and how vigorous you exercise, according to Mayoclinic.com.
Dangers
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Losing more than 1 percent of your body weight or more than 8 pounds in a month can be described as rapid weight loss. This may pose some risks to your health. People who lose weight quickly may not be getting the nutrients they need to stay healthy, according to the American Heart Association. Following a low-calorie diet can also cause fatigue if your body isn't getting enough energy through food to function.
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References
- ACE Fit: What Are the Guidelines for Percentage of Body Fat Loss?
- MayoClinic.com: Fast Weight Loss: What's Wrong With It?
- Centers for Disease Control and Prevention: Losing Weight
- Weight-Control Information Network: Download this document [PDF format - 1,553 Kb] PDF files require the free Adobe Acrobat Reader Choosing a Safe and Successful Weight-loss Program
- Harvard School of Public Health: Many Paths to Successful Weight Loss
- American Heart Association: Diet and Lifestyle Recommendations
- American Heart Association: Quick-Weight-Loss or Fad Diets
- MayoClinic.com: Exercise for Weight Loss: Calories Burned in 1 Hour
- The New England Journal of Medicine: Weight Loss With a Low-Carbohydrate, Mediterranean, or Low-Fat Diet
Writer Bio
Erica Roth has been a writer since 2007. She is a member of the Society of Professional Journalists and was a college reference librarian for eight years. Roth earned a Bachelor of Arts in French literature from Brandeis University and Master of Library Science from Simmons College Graduate School of Library and Information Science. Her articles appear on various websites.