How Much Weight Can You Lose in A Month? The Surprising Answer That You Need To Know

Do you wish to get rid of excess weight? Are you already tired of not fitting into your old clothes or of not being able to move around comfortably? If yes, then you may be wondering how much weight can you lose in a month.

This is one question that many people who want to lose weight usually ask. Knowing the answer to this issue is important as you venture into a healthier lifestyle, mainly because it will help you to know if you are on the right track.

In addition to that, this can also motivate you to overcome all the challenges that come with exercising and healthy eating.


So, how much weight can you lose in a month? The truth is, it is not an easy question to answer. There are plenty of factors that you have to consider before we can come up with the reply to this question and that is what we are going to talk about in this article today.

The Claims

How much weight can you lose in a month? If you look around, you can find fad diets which claim that using their diet, you can be able to lose a whooping amount of 15 to 30 pounds in 30 days (yep, that’s 1 pound per day!).

While these figures are quite enticing, you have to understand the fact that this weight loss goal is not realistic or healthy for that matter. Even if there are lots of disagreements in the health industry, there is one thing that many nutrition agree on—when it comes to losing weight, slow and steady is the way to go.

Why Go Slow And Steady?

Why should you avoid these fad diets? Why should you go slow and steady when losing weight? Why should you not believe that the answer on how much weight can you lose in a month 15 pounds and above?

Those diets that claim that you will lose more than 15 pounds in a month are what we call crash diets. These diet programs will surely deliver their promise for the first few weeks but keep in mind that losing that amount drastically will come at a price.

The risks of rapid weight loss include lack of energy, heart palpitations, cardiac problems and poor nutrition. Instead of letting you enjoy a lighter weight and healthy body, these diets end up wreaking havoc on your metabolism and health.

Why is this so? This is because most of the fad diets that we have today involve eliminating certain food groups. This means that you will be preventing your body to receive the right amount and type of nutrients that it needs to function well.

How Much Weight Can You Lose In A Month Is Safe?

So the question should be, how much weight loss is safe for a month? The truth is, there is no exact answer to this. After all, each and every person is different, so there is no way for us to determine how much weight you can be able to lose when you try out a slow and steady weight loss program.

When you go slow and steady, you can be able to anticipate a weight loss of about 4 to 10 pounds per month.

According to Fit Mole, the amount of weight loss that you will experience will depend on the how much your current weight is. The heavier you are, the more weight you can be able to lose. This is because you have more bodyweight to lose. But if you are already pretty lean, chances are you will lose just 1 to 2 pounds per month.

One thing that you have to understand is that weight loss will not be constant. During the first few months of leading a healthier lifestyle, you can enjoy faster weight loss. That is because you will be able to lose your water weight and not pure body fat.

As time goes by, when your body has already adjusted to your new eating and exercising regimen, the weight loss will tend to slow down. That is why the best thing that you can do is to exercise hard, eat better and just simply trust the entire process.

If you will do things right, there is a higher chance that you can be able to keep the excess weight off and stick to your diet program for a long time.

The best way to achieve weight loss is to use up more calories than what you are consuming. In short, you must be able to create a calorie deficit. So, how much calorie deficit should you have? The answer will depend on what your target weight loss.

To compute that, you should understand the fact that a pound of body fat is equal to 3500 calories. So, if you are planning to lose about 8 pounds per month, you will have to create a calorie deficit of 28,000 per month or 4,000 per week.

How To Create Calorie Deficit?

How do you create a calorie deficit? That’s simple. Calorie deficit is easily achieved with a combination of regular exercise and healthy eating. To achieve this, you need to follow the mantra, “eat less and move more”.

For your diet, this means that you have to limit the amount of food that you consume. In addition to that, you should be careful in choosing the type of food that you are consuming.

This means that you have to avoid certain unhealthy food like sweets, carbohydrate-rich foods, and greasy processed food products. In addition to this, you should also do moderate workouts for 5 to 6 days in a week.

The best and easiest way to make sure that you are creating a calorie deficit is to make use of the different calorie counting apps and gadgets that are available nowadays.

These gadgets and apps can help to count how much calories you have already consumed through your diet and how much you have lost through exercise.

While counting every calorie consumed and lost is quite tedious, logging down your intake and loss is recommended as it can help you to be more responsible in what you eat and what you do and this can motivate you to reach your fitness goals.


Stop believing in fad diets. A weight loss of more than 15 pounds per month is unrealistic and unhealthy. If you wish to avoid health complications and to maintain a lower weight and a healthy body, slow and steady is always the best way to go.

So how much weight can you lose in a month? The healthy and realistic weight loss is 4 to 10 pounds per month. To do that, you must create a calorie deficit of 3,500 to 8,750 per week. The best way to create this calorie deficit is to exercise 5 to 6 days a week and to avoid consuming unhealthy foods.

Do you have any more questions? If yes, please do not hesitate to post your questions in the comment section! We are looking forward to hearing from you!

Emily Brathen

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

Click Here to Leave a Comment Below 0 comments