The amount of body fat that can be lost in a month varies depending on several factors, including initial weight, age, sex, sleep, and the extent of calorie deficit. However, it is generally recommended to aim for losing 1 to 2 pounds per week, which is more likely to be a sustainable loss, especially if achieved by eating a balanced diet and exercising. Losing weight too quickly, such as through fad diets, can lead to unhealthy habits and returned weight gain.
It is important to note that dietary supplements marketed for weight loss are not recommended as they can contain dozens of ingredients, and some contain more than 90, with varying dosages and amounts of active components. Instead, a healthy and balanced diet that includes beneficial "good" fats like polyunsaturated fats and limiting harmful "bad" fats is recommended. Additionally, regular exercise and keeping track of food intake through a food diary and weighing oneself regularly can help with weight loss and staying on track.
