First things first: A safe way to lose weight is a holistic and multi-factorial approach that involves optimal nutrition, frequent exercise, stress reduction, and adequate sleep, says Dr. Glickman. It’s not necessarily about eating less but being conscious of the diversity of plants in your diet, and the avoidance of processed foods, refined oils, and refined carbohydrates, he explains.
The average person cannot safely lose 10 pounds in a month, says Michael Glickman, MD, a board-certified family medicine and obesity medicine physician and founder of Revolution Medicine, Health and Fitness.
Losing weight at this aggressive of a pace can raise your risk of developing gallstones (painful deposits of digestive fluid in the gallbladder) and up the odds that you’ll regain the weight down the line, he says. (Neither of those are ideal!)
The timeline will be different for everyone, given factors like starting weight, genetics, nutrition, activity level, stress, and more. But Dr. Glickman says to give yourself anywhere from two to three months to hit that 10-pounds-lost goal.
“For some, this could take longer, so be compassionate with your body and prioritize what’s best for your health,” he says.
When it comes to how much weight is safe to lose at a given time, stick to one to two pounds per week, says Dr. Glickman.
“Some people can shed weight more quickly in the first month after instituting a lower calorie and healthy diet, however much of the weight loss on the scale will have been due to water weight.”
- Sleep deprivation promotes an increase in ghrelin, your hunger hormone, which can trigger late night snacking, ultimately increasing your daily caloric intake, says Dr. Glickman. So do your best to get seven to nine hours of sleep per night. Not only that, getting more sleep helps you feel more energized, so you can add more activity to your day.
*It may sound simple, but 30 minutes of daily walking can do wonders, says Dr. Glickman. “It isn’t about calorie burning—it’s about the mobility, the happy hormones your brain releases, and the physiological anti-inflammatory responses that have long-term impacts on your weight.”
- Plant diversity has been shown to have the most beneficial impact on the gut microbiome, which influences your metabolic set point (the body’s preferred weight), insulin levels, and fat storage, says Dr. Glickman. Plant-based diets are also linked to a lower risk of developing heart disease, stroke, and diabetes, making this a big win for your overall health, too.
- His suggestion? Try a plant-based day or meal per week to ensure you’re supporting your gut microbiome and loading up on the veggies.
- It’s best to consult a doctor or registered dietitian to determine your daily caloric needs since it depends on your age, gender, activity level, muscle mass, current weight, and the amount of calories you burn at rest (a.k.a. your basal metabolic rate), says Hamlin. From there, they can determine a slight calorie deficit, or how many calories you need in a day to lose one to two pounds a week, he explains
“Stress can lead to increased hunger hormones and an elevated metabolic set point,” says Dr. Glickman. Higher levels of the stress hormone cortisol can create stubborn fat distribution around the abdomen, he adds.
Although this one is often easier said than done, to help combat stress and anxiety, try relaxation techniques like meditation, yoga, and journaling. And, of course, if you’re struggling with stress management, consider reaching out to a mental health therapist for individual guidance on navigating everything.
