How many pounds do you lose in a month? Normal

Losing 2-4 kilograms per month is within the normal range. Rapid weight loss may have a negative impact on health, and it is recommended to achieve healthy weight loss through a scientific diet and moderate exercise.

Healthy weight loss requires controlling daily calorie intake and increasing exercise expenditure to create a reasonable calorie deficit. The recommended daily intake for adult women is 1200-1500 calories, and for men it is 1500-1800 calories. They should engage in 150-300 minutes of moderate intensity exercise per week. During the weight loss process, it is important to ensure protein intake, with 1.2-1.6 grams of protein per kilogram of body weight, and to choose high-quality protein sources such as lean meat, fish, and soy products. At the same time, it is necessary to supplement sufficient vitamins and minerals, and consume 300-500 grams of vegetables and 200-350 grams of fruits per day. During the weight loss period, it is important to ensure sufficient sleep, 7-9 hours a day, and avoid staying up late which can affect metabolism. Weight loss should not exceed 1% of total body weight per week, as this can ensure effective weight loss while avoiding muscle loss and metabolic rate decline. During the weight loss process, it is recommended to regularly monitor weight changes and weigh 1-2 times a week at a fixed time. If there are abnormal symptoms such as dizziness, fatigue, and menstrual disorders, the weight loss plan should be adjusted in a timely manner. Long term maintenance of a healthy weight requires establishing good eating and exercise habits, avoiding extreme dieting or excessive exercise. After successful weight loss, it is necessary to gradually increase calorie intake and maintain exercise to maintain weight and prevent rebound. It is recommended to seek guidance from professional nutritionists or doctors to develop personalized weight loss plans.