It's difficult to predict an "average" monthly weight loss, since so many factors enter into the picture. People use a variety of methods to lose weight -- some cut calories, some burn them off with exercise and some do both. Others use weight loss drugs or bariatric surgery. People also have different levels of commitment -- some may choose a drastic regimen while others prefer a gradual approach. While "average" weight loss rates for regular weight loss are almost impossible to measure, healthy weight loss is another matter. Knowing how your body burns fat is the key to setting realistic goals.
Calorie Deficit
Weight loss boils down a simple equation of calories in/calories out. If you give your body less fuel than it needs, it is forced to take triglycerides from your fat cells to power your body. Over time, your fat cells gradually empty out and shrink -- picture letting the air out of a balloon. It may sound like a tiny process, but it happens in all of your fat cells at once. The more you force your body to dip into your fat stores for energy, the faster those cells will empty out and you'll see your waistline shrink. Creating a daily calorie deficit is the only way to lose weight.
Healthy Weight Loss
You can lose 1 lb. per week by creating a 500-calorie per day deficit. Do this either by eating 500 fewer calories, burning 500 calories through exercise, or by a combination of both, which most people find more sustainable. Dietician Joanne Larsen of Ask the Dietician recommends setting a goal of losing 4 to 8 lbs. your first month -- or 1 to 2 lbs. per week. Losing weight any faster usually means that you're losing water and muscle weight. Water weight comes right back as soon as you stop dieting, and the loss of lean muscle mass means that it will be more difficult to lose weight next time because your body won't use as much energy.
Diet Drugs
If you have a body mass index of 30 or above or a BMI of 25 plus a weight-related health condition and you are having difficulty dieting, your doctor may prescribe weight loss medication. There are several weight loss medications approved by the Food and Drug Administration, but that doesn't mean that they are magic -- you must still change your diet and exercise, but these medications may make it a little easier to effectively lose weight. Results vary per person, but the medications allow most people lose about 10 lbs. more than they would with diet and exercise alone. The majority of the weight loss occurs within six months, and the medications are approved for short-term use, usually two months. The same does not apply to over-the-counter weight loss supplements that are not regulated by the FDA. These pills have not been found to be effective, and many contain potentially dangerous ingredients.
Surgical Treatments
Those who are very obese, to the point where their weight is placing them at an immediate risk of health complications, surgical options are available. Gastric bypass surgery and stomach banding are two of the most popular procedures, but they come with their own list of dangers and potential complications. Patients who undergo bariatric surgery lose an average of 10 to 20 lbs. per month, according to the National Institute of Health, but the inherent risks make surgery more of a last-ditch effort rather than a viable weight loss option for otherwise healthy people.
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