Is Losing 15 Pounds Of Weight A Month Safe?

According to established guidelines on weight loss, such as those from the National Heart Lung and Blood Institute (NHLBI), it is not safe to lose 15 pounds in a month. The NHLBI recommends most people lose between one and two pounds per week for a maximum of eight pounds in a month. Registered dietitian Susan Hewlings recommends in her book, "Nutrition: Real People, Real Choices," an even more moderate rate of weight loss at one-half to one pound per week, or a maximum of four pounds per month.

Warning

Rapid weight loss, such as 15 pounds in a month, is often attained through starvation or by drastically cutting calories. Low-calorie diets--below 1,200 calories per day for women and 1,500 a day for men--can cause nutrient deficiencies, damage metabolism and cause binge eating, which can lead to weight gain. WebMD lists multiple side effects of rapid weight loss, including malnutrition, dehydration, electrolyte imbalance and formation of gallstones.

Special Populations

According to the American Journal of Medicine, obese persons should not lose more than 1.5 kg or approximately 3.3 pounds per week. This is equivalent to 13.2 pounds in a month. Research shows that obese persons who lose weight at a more rapid rate than 1.5 kg per week increase their risks of developing gallstones.

Maintenance

Losing weight too quickly can also lead to rapid regaining and weight cycling, which damages metabolism. According to the National Weight Control Registry, which tracks data on people who have, on average, maintained a weight loss of more than 60 pounds for at least five years, successful long-term weight maintenance requires the types of changes that cannot be made with rapid weight-loss plans. Strategies for long-term maintenance include daily exercise, diet modification and eating breakfast every morning.

Approach

You must create an energy deficit of 3,500 calories to lose one pound. At the rate of one or two pounds a week, this requires a daily deficit of 500 to 1,000 calories a day. Modify your diet to cut out excess calories by increasing consumption of fruits and vegetables, which are packed with fiber and provide more satiety for fewer calories. Incorporate exercise, including strength training, which burns excess calories and increases metabolism so you burn more calories, even at rest.

Resources

The NHLBI produces a pamphlet to help you lose weight at a safe rate. It can be downloaded from the institute's website and includes a detailed plan for making healthy diet changes and incorporating exercise for long-term weight loss and maintenance.