The US Centers for Disease Control and Prevention describes a gradual pace of around 0.5 kg to 1 kg a week, roughly two to four kilos a month. That range is general guidance. The appropriate rate varies with your starting weight, your medical history and whether you are medically supervised. Endocare’s endocrinologists typically observe three to four kilos a month in patients on a medically supervised programme. The first month often looks faster because of water and glycogen.
- The US Centers for Disease Control and Prevention states that people who lose weight at a gradual, steady pace of around 0.5 kg to 1 kg a week are more likely to keep it off.
- Endocare’s endocrinologists typically observe three to four kilos a month in patients on treatment with lifestyle support, which is an observation and not a promise.
- A fast first month is normal and is often influenced by changes in body water, because glycogen is stored together with water and some of that water is lost early.
- Starting weight, muscle mass, sleep and stress all influence the monthly number, so two people on the same plan can lose different amounts.
- The NHS describes reducing daily calorie intake by around 600 calories as a safe and sustainable approach, and a larger deficit does not necessarily lead to better results.
- A month with a small change on the scale can still be a good month if repeated body composition measurements show body fat falling and muscle preserved.
Your starting weight, your calorie deficit and whether you are on treatment all affect how much weight you can lose in a month.
What is a safe amount of weight to lose in a month?
The US Centers for Disease Control and Prevention states that people who lose weight at a gradual, steady pace of around 0.5 kg to 1 kg a week are more likely to keep it off than people who lose it faster. Over a month, that gradual pace works out at roughly two to four kilos. That range is general guidance, and the rate that is appropriate for you varies with your starting weight, your medical history and whether your weight loss is medically supervised. The NHS describes reducing daily calorie intake by around 600 calories as a safe and sustainable approach to weight loss. A larger calorie deficit does not necessarily lead to better or more sustainable results.
Our article on how many calories to lose 1 kg explains the arithmetic behind the deficit.
Why does the first month look faster than the months after it?
Weight often falls more quickly in the first week or two, partly because of changes in body water. Your body stores carbohydrates as glycogen, which is stored together with water. When glycogen stores decrease at the start of a calorie deficit, some of that water is lost too.
Losing 2 kg in the first week does not mean you have lost 2 kg of body fat, and weight loss will not necessarily continue at the same rate. Our article on why you may not be losing weight on Mounjaro covers what to do when a month is slower than expected.
What does the monthly number depend on?
Your starting weight
Starting weight is an important factor. Someone starting at 110 kg may lose more weight over the same period than someone starting at 72 kg, as energy requirements and the relative size of the calorie deficit differ. Your endocrinologist will assess your starting point before agreeing on a timeframe.
Your muscle mass
Skeletal muscle uses energy at rest, so patients with more muscle generally have a higher resting metabolic rate. Resting metabolic rate also decreases as you lose weight, which is one reason later months are often slower than early ones.
Sleep and stress
Most adults are advised to aim for around seven to nine hours of sleep a night. Short sleep can raise ghrelin, the hormone that increases appetite, and cortisol, while lowering leptin, the hormone that signals fullness. Patients who sleep poorly often find appetite harder to manage. Our article on cortisol and weight gain covers the stress side in more detail.
What do we observe in clinic?
At Endocare, our endocrinologists typically see weight loss of three to four kilos a month in patients on a medically supervised programme. Treatment may include medication, nutrition and lifestyle coaching. More than 2,000 people in the UAE have been treated through the programme. An individual month can sit above or below that observed range.
At Endocare, body composition analysis is included free of charge at every consultation. Body composition analysis estimates body fat, muscle mass and body water. Repeated measurements help your endocrinologist understand how your body is changing beyond the number on the scale. Monthly follow-up appointments can be held in person at the clinic or online. We recommend the first consultation in person, as it includes a physical examination and body composition analysis.
What changes with medical treatment?
In SURMOUNT-1, a Phase 3 clinical trial in adults with obesity or overweight, patients taking tirzepatide, the active ingredient in Mounjaro, at the highest dose lost an average of around 20% of their total body weight over 72 weeks. Importantly, this average weight loss was measured over 72 weeks, not over four weeks.
Where medication is clinically appropriate, the treatments prescribed at Endocare include the weight loss injections Mounjaro (tirzepatide), Wegovy and Ozempic, alongside the Wegovy pill and Foundayo (orforglipron), the once-daily oral GLP-1 tablet. Our endocrinologists prescribe weight loss medication for patients with a body mass index above 30, or above 27 where there is a weight-related condition such as type 2 diabetes, hypertension or high cholesterol. Our article on who qualifies for weight loss injections sets out the criteria in full.
Patients should not decide by themselves to start a GLP-1 medication. A doctor’s review is critical to ensure the treatment is safe and appropriate for the individual.
Why is weight lost not the same as fat lost?
A scale counts body fat, muscle, water and the contents of the gut together. A patient who loses two kilos of body fat and gains half a kilo of muscle in the same month sees a smaller change on the scale and may conclude that the month failed.
Adequate protein and resistance training can help preserve muscle while you lose weight. General guidance such as the International Society of Sports Nutrition suggests roughly 1.2 to 1.6 g of protein per kg of body weight per day for people losing weight. Endocare’s lifestyle coaches will personalise that figure from your body composition analysis. Our article on the difference between fat loss and weight loss explains how to tell which one is happening.
When is a slower month still a good month?
A slower month is still a good month when body fat has fallen, muscle has been preserved and waist circumference has decreased. Short-term changes on the scale are often influenced by body water, alongside normal day-to-day variation. A waist measurement can provide another useful measure of progress.
We do not recommend responding to a weight loss plateau by immediately cutting calories further. A larger calorie deficit can be harder to sustain and may increase the risk of losing lean mass. Instead, our coaches typically review the plan, maintain adequate protein intake and allow more time before making further adjustments.
How do the common monthly goals compare?
The table below gives a short verdict on each common monthly goal, measured against the gradual rate the US Centers for Disease Control and Prevention (CDC) describes and the rate we typically observe in clinic.
| Goal | Verdict | Where it is covered |
|---|---|---|
| 4 kg in a month | Within the range our endocrinologists typically observe on treatment | This article |
| 5 kg in a month | Ambitious, and above the gradual rate the CDC describes | How to lose 5 kg in a month |
| 10 kg in a month | Not realistic or appropriate for most people | Can you lose 10 kg in a month? |
| 10 kg in 3 months | Around three kilos a month, close to what we typically observe | How to lose 10 kg in 3 months |
| 15 kg in 3 months | Five kilos a month, above the rate we typically observe | How to lose 15 kg in 3 months |
| 20 kg in 6 months | Just over three kilos a month, within the observed range on treatment | How to lose 20 kg in 6 months |
| 30 kg or 40 kg | Measured in months, where the rate matters as much as the total | How to lose 30 kg and how to lose 40 kg |
Frequently asked questions
Can I lose 5 kg in a month?
For some patients, yes. Five kilos in a month works out at a little over one kilo a week, which is above the gradual pace the US Centers for Disease Control and Prevention describes. It may be achievable for some patients starting at a higher weight.
Can I lose 10 kg in a month?
For most people, no. Ten kilos in a month would require a very large calorie deficit, which can increase the amount of lean tissue lost alongside body fat. For many patients, a 10 kg goal may be more realistic over around three months than over four weeks.
Is 4 kg in a month too fast?
Generally, no. Four kilos a month sits within the range our endocrinologists typically observe in patients on treatment. How you lose the weight matters as much as the number on the scale, which is why your endocrinologist reviews protein intake and body composition at every follow-up.
Why was my first month so much faster?
Partly because of body water, as glycogen is stored together with water and some of that water is lost early in a calorie deficit. Early weight loss does not necessarily continue at the same rate.
How many kilos can you lose in a month on Ozempic or Mounjaro?
The response is individual. Some patients start to see weight changes from around week two, while others take longer to respond, and the dose is reviewed with your endocrinologist at each monthly follow-up. The monthly rate our endocrinologists typically observe in clinic is the more useful reference, because the clinical trials measured their averages over more than a year.
Is 2 kg a month too slow?
Not necessarily. Two kilos a month is within the gradual rate the US Centers for Disease Control and Prevention describes, and a steady two kilos of body fat is a good result.
If you want to know what rate of weight loss is realistic for you, the first step is a consultation. Your endocrinologist will assess your starting point, review your blood tests and your body composition analysis, and advise you on a timeframe that fits your health and your goal.
You can talk to an endocrinologist at our clinics in Dubai and Abu Dhabi.
