In an age when everyone is a tech savvy, people are always looking for quick results. The desire to get what you want fast is fine, but when it comes to weight loss, the opposite is true. People are always on the internet looking for ways to lose weight. Yet, all they want to know is: approximately how much weight can you lose in a month?

Well, one thing you should not forget is that, if you lose weight too fast, you will eventually gain it back within no time. Luckily, there are healthier ways of losing weight and not risk gaining it back. If you are looking to lose weight, do not be discouraged since you can lose those extra pounds and lead a happier, healthier life. The next text explores the question- how much can you lose in a month?

How Much Weight Can You Lose in a Month? A Possible Answer

You should never gamble with your health. So, starting on fad diets that promise overnight results is probably the worst mistake you could ever make.

Different programs will offer varying results in terms of how much weight you can lose in a month. If you chose to go the healthy way, it is possible to lose between 1 and 2 pounds each week. This translates to between 4-8 pounds every month, which is a healthy goal. It is possible to lose more. But the problem is that, if you do so, it will be hard to keep that weight off in the long-run.

So, before you start on any weight loss plan, ask yourself- how much weight can you lose in a month and not compromise your health? Many are the times that you will find yourself searching for information such as how to lose 30 pounds in a month. What you should ask yourself is- does that even sound viable? If your answer is yes, then ask yourself if it is the best option health-wise. If you answered no, then try to lose weight the healthy way.

Weight Loss Stages

  • The first stage should be watching the number of calories you consume daily. One pound is approximately 3,500 calories. If you slash 500 calories from your diet daily, you will comfortably lose 1 pound every week. You will be able to slash those calories by changing your diet. Skip those sugary drinks like soda and cut back on your sugar intake.
  • The other thing is incorporating exercises into your regimen. For example, running on a treadmill for at least 20 minutes will help you burn over 200 calories. Swimming for 30 minutes will leave you with a deficit of 189 calories. These and other simple exercises are very beneficial in the weight loss journey.

Following this regimen will help you stop wondering how to lose 30 pounds fast, which is not even healthy.

Weight Loss Monthly Targets

Different people have diverse targets when it comes to weight loss. Some want to know how to lose 30 pounds in 2 months, others go to the extremes and search for how to lose 50 pounds in 2 months. That is why you will find them on some bogus programs that promise that they will lose 30 pounds fast and so on.

If you really want to lose weight, either due to health reasons or to stay in shape, there are alternative healthy weight loss plans there. For example, a target of 6 pounds per month is not only feasible but also healthy. So, stop asking how much weight you can lose in a month and start doing something about it.woman exercising on street

First Month of Weight Loss Plan: 5 Areas to Tick

1. Lower the Calories You Eat

Stop focusing on how to lose 30 pounds fast and start watching what you put in your body. As said earlier, losing 4-8 pounds per month is healthy. Although it is not a fun task to count calories, you should try and watch the number of calories you consume daily and gradually reduce it. Do this in the first week and you will be able to stick with the exact amount that doesn’t leave you feeling in starvation.

Remember that burning more calories than you take translates to losing weight. This is because your body will start using stored fat to fuel its activities.

Get yourself a calorie-counting app to ensure you keep a record of your calorie intake. Do this by tracking the nutritional value of all the food you consume. Stick to the number of calories that are just enough to fuel your body without storing excess fat.

2. Cut Out Junk Food

So, you are still asking- how much weight can you lose in a month? Well, that depends on what you eat. Consuming highly processed foods will not help you in the weight loss journey. You should stay away from the likes of oil and butter and instead grill, bake, broil, or steam your foods.

If you are looking to reduce your calorie intake quickly, you should probably start by ditching soda and fast foods. You will be amazed to find out that this will help you lose 2-3 more pounds per week. This will help you to easily answer the question- how much weight can you lose in a month?

3. Exercise

The other thing is incorporating workouts. For example, cardio is a great exercise that concerns weight loss. Swimming and weightlifting are also good alternatives that will help you achieve your goals faster.

You do not have to start with intense workouts; just begin with light ones for the first month. These and other simple exercises are very beneficial in the weight loss journey. Remember the question is- how much weight can you lose in a month? Working out is one of the ways to answer it.

4. Sleep

Make sure to get enough sleep every day. As awkward as it might sound, inadequate sleep could lead to weight gain. This is because insomnia is mostly brought about by day to day stresses.

These stresses trigger a hormone in your body that tells it to store more fat. At least 8 hours of sound sleep daily is highly recommended.

5. Water Intake

Drink enough water. If you fail to do so, your body will retain all the water it can find, which leads to increased weight due to water retention.

For your metabolism to be at its best performance, you need to drink at least 8 glasses of water daily. This will enhance your metabolism and in the process, heighten the weight loss process.

woman getting ready to run

What to Avoid in the First Month

It is true that exercise constitutes 20% of your weight loss effort. But you should be careful when it comes to that. The question is- how much weight can you lose in a month but not how much weight can you lift in that period. So, if you do not already exercise, you should not be too hard on yourself the first month.

  • Start out with brisk walks or aerobics.
  • Your target should be around 150 minutes of moderate-intensity exercises per week.
  • Do not overwork your body since it is not used to the changes.

Avoid getting impatient and going on crash diets that promise to get you losing 50 calories in a month. They will just mess with your metabolism. Consequently, you will end up with a stalled weight loss journey. Your intake should not go below 1,200 calories daily.


Weight loss is an uphill task and fad diets do not help with the situation. If you are looking to lose weight in a healthy way, it is right to ask how much weight can you lose in a month. Once you have the answer, work towards reaching your goal. To lose weight, there are several factors to consider like diet, exercise, and sleep, among others.

Remember that weight loss needs commitment and discipline. All the best in your weight loss journey!