The NHS advises aiming to lose weight steadily, at about 0.5 to 1kg (1 to 2lb) a week, which works out at roughly 2 to 4kg (4 to 8lb) a month (NHS). Losing it faster is rarely better: steady loss is easier to keep up, and easier to keep off.
Key takeaways
- A realistic, sustainable pace is 0.5–1kg (1–2lb) a week, or about 2–4kg (4–8lb) in a month (NHS).
- Eating around 600 calories a day less than your body uses is the NHS's suggested starting point (NHS Better Health).
- Even a modest loss of 5 to 10% of your body weight can improve your health (NHS).
- Plateaus are normal. Your body adapts, so weight loss often slows or stalls for a while (NHS Weight Loss Plan).
How much weight is realistic to lose in a month?
The NHS pace of 0.5–1kg a week adds up like this. These are upper limits, not targets; everyone's rate differs.
| Time | At 0.5kg (1lb) a week | At 1kg (2lb) a week |
|---|---|---|
| 1 week | 0.5kg (1lb) | 1kg (2lb) |
| 1 month (4 weeks) | 2kg (4lb) | 4kg (8lb) |
| 3 months (12 weeks) | 6kg (12lb) | 12kg (24lb) |
Source: calculated from the NHS guide rate of 0.5–1kg (1–2lb) a week; kg and lb figures are rounded equivalents.
Don't be put off if your own numbers look smaller. If you're not sure where you're starting from, our BMI calculator and our guide to healthy BMI and waist-to-height ratio can help.
Why faster weight loss isn't better
Crash diets can be tempting, but:
- Very low calorie diets aren't for everyone. The NHS says they're "not suitable or safe for everyone" and are usually only recommended when weight is affecting other health conditions (NHS). They should only be followed under supervision, and not for more than 12 weeks in a row (NHS, Healthy London).
- The weight often comes back. People frequently regain weight afterwards, and research suggests there's little difference between very low calorie diets and conventional weight loss after 1 to 2 years (NHS, Healthy London).
- Rapid loss has its own risks. Losing weight quickly is one of the recognised risk factors for gallstones (NHS).
A steady pace gives you time to build habits that last.
A simple diet plan for weight loss
There's no single "best" diet plan for weight loss: what matters is eating a little less than your body uses, in a way you can stick to. As a guide, women use around 2,000 calories a day and men around 2,500 (NHS). The NHS suggests reducing your intake by around 600 calories a day (NHS Better Health). For most men that means no more than about 1,900 calories a day, and for most women about 1,400 (NHS Weight Loss Plan, week 1).
Build your meals around the NHS Eatwell Guide (NHS):
- at least 5 portions of a variety of fruit and vegetables a day
- meals based on potatoes, bread, rice, pasta or other starchy carbohydrates
- some beans, pulses, fish, eggs, meat and other protein foods
- some dairy or alternatives, and small amounts of unsaturated oils and spreads
- 6 to 8 glasses of fluid a day
Cut back on fatty and sugary foods and alcohol, and move more. For weight loss, the NHS suggests getting active for 45 to 60 minutes a day, which you can break into shorter sessions (NHS). Walking is an easy place to start: see how many steps a day to lose weight. The free NHS Weight Loss Plan app also offers a 12-week plan (NHS Better Health).
Why weight loss slows down: plateaus
It's normal for weight loss to slow and even stall for a while. As you lose weight, your body adapts and copes with the same energy demands while burning fewer calories (NHS Weight Loss Plan, week 11).
The NHS suggests (NHS Weight Loss Plan, week 11):
- keeping going, because a continued calorie deficit will eventually show
- checking for "calorie creep", such as larger portions or less careful counting
- upping exercise intensity, trying new activities and adding strength training
- checking with a GP to rule out a medical cause
Occasionally a medical issue, such as an underactive thyroid, makes weight harder to shift. Our guide to thyroid blood test results explains that test.
Renvo can help. Our weight service starts with a free consultation with a GP, to understand your health and goals and agree a realistic plan. Treatment options, including lifestyle changes and, where appropriate, medicines, are discussed with your clinician, along with their risks and alternatives. online weight loss clinic
When to see a GP
- your BMI is in the overweight or obese range and you'd like help to lose weight
- your waist is more than half your height
- you have a weight-related condition, such as high blood pressure or type 2 diabetes
- you keep losing weight without changing your diet or exercise routine
If you're worried about your relationship with food or eating, a GP is a good first step. If you feel very unwell, contact NHS 111, and call 999 in an emergency.
Honest FAQs
How much weight can I lose in a month?
At the NHS pace of 0.5–1kg (1–2lb) a week, that's roughly 2–4kg (4–8lb) a month. Many people lose less, and that's still progress (NHS).
Can you lose a stone in a month?
A stone (14lb, about 6.4kg) is well above the NHS guide of 1–2lb a week, which adds up to 4–8lb a month. Very rapid loss is usually only considered under supervision and isn't right for everyone (NHS).
How many calories should I eat to lose weight?
The NHS suggests eating around 600 calories a day less than your body uses. For most men that's no more than about 1,900 a day, and for most women about 1,400 (NHS Better Health; NHS Weight Loss Plan).
Why have I stopped losing weight?
Plateaus are normal: your body adapts and burns fewer calories as you lose weight. Check for portion creep, vary your activity, and see a GP if it continues (NHS Weight Loss Plan).
This article is general information, not medical advice. Always speak to a qualified clinician about your own symptoms.
