Healthy and sustainable weight loss generally involves a combination of a balanced diet, regular physical activity, and gradual progress over time. A safe rate of weight loss is typically around 0.5 to 1 kg (1 to 2 pounds) per week. Losing weight too quickly can lead to the loss of lean muscle mass, which is not desirable.
If you have specific weight loss goals, it's essential to consult with a healthcare professional, such as a registered dietitian or a doctor, to create a safe and personalized plan that takes into account your individual health needs, body composition, and lifestyle.
They can help you develop a balanced and sustainable approach to weight loss that includes a proper caloric intake, a well-balanced diet with all the necessary nutrients, and an appropriate exercise regimen. Remember that the focus should be on overall health and well-being rather than rapid and extreme weight loss.