How Much Weight Can You Lose in a Month?
Whether you want to slim down for a big event (hello, wedding) or to quickly fit into your old jeans, the desire forĀ fast weight loss is understandable. While fad dietsĀ can be tempting with wild promises (like, lose 20 pounds in one month!), they also tend to backfire and can wreak havoc on yourĀ metabolism. Most dieters who follow strict diets rebound andĀ regain the weight.
Safe andĀ sustainable weight loss, on the other hand, involves a lifestyle change and takes time: āMost of the research supports losing weight at a slow-and-steady pace to maintain the weight loss in the long-term,ā confirms Ryan Maciel, RD, a certified strength and conditioning specialist based in Cambridge, Massachusetts.
Still, if youāre wonderingĀ exactlyĀ how much weight you can safely lose in one month, hereās your guide, according to weight-loss experts:
HOW MUCH WEIGHT CAN YOU LOSE IN ONE MONTH?
Weight loss depends on a myriad of factors, likeĀ age,Ā gender,Ā physical activity level and the effects of certain medications, so everyone goes at their own pace. A good rule of thumb is to aim to lose 1ā2 pounds per week or 4ā8 pounds per month, says Dr. Elizabeth Lowden, a bariatric endocrinologist at Northwestern Medicine Metabolic Health and Surgical Weight Loss Center at Delnor Hospital in Chicago. In other words, thatās about 5ā10% of your body weight.
If you want to lose a pound a week,Ā youāll need a calorie deficitĀ (aka less calories in comparison to those you need to maintain your current weight) of about 3,500 calories, or 500 calories per day, explains Lowden. Because it can be difficult to decrease your intake by that much,Ā upping your physical activityĀ can help burn more calories.
Keep in mind, though, week 1 of yourĀ weight-loss planĀ may be misleading. āIt wouldnāt be uncommon to lose 5 pounds your first week, maybe even up to 10, but this isnāt a rate you can expect to continue ā and you may even notice no weight loss the next couple of weeks,ā says Lowden. Thatās because as you lower your caloric intake and beginĀ making healthier eating choices, your glycogen stores (aka molecules made from theĀ carbsĀ you eat) drop, and since theyāre attached to water molecules,Ā you lose water weight with them, explains Lowden. āSo donāt feel discouraged if you initially burn pounds fast thenĀ fall into a weight-loss slow downĀ ā this is normal.ā
HOW MUCH WEIGHT LOSS IS TOO MUCH?
Many people wonder if itās safe to lose 20 pounds in a month. āUnless youāre enrolled in a medically-supervised weight-loss program or youāve just had bariatric surgery, itās very uncommon to lose more than 10 pounds per month,ā says Lowden. Remember, if you lose weight too quickly, your body fights back. Your metabolism slows down, yourĀ hormones shift to increase your cravingsĀ and appetite, and you even burn less fat, according toĀ a review in the International Journal of Obesity.Ā These changes could lead toĀ disordered eating habits, warns Lowden.
Whatās more, no matter how quickly youāre losing weight, you also lose a certain amount ofĀ lean muscle mass in the process (especially if youāre not working out to build muscle), and losing too much could deeply damage your metabolism. Thatās why strength training when trying to lose weightĀ is important. Plus, a dietĀ too low in caloriesĀ could result in nutritional deficiencies, and rapid weight loss could lead to gallstones from improper gallbladder functioning, adds Maciel.
In short, a speedy weight-loss regimen to drop a dress or pants size is generally not worth it. As frustrating as it may be, try to be patient so you are successful long-term.
TACTICS FOR LOSING WEIGHT SAFELY
SET YOURSELF UP FOR SUCCESS
āItās essential toĀ have realistic goalsĀ and expectations before setting out on your weight-loss journey,ā says Maciel.Ā Tracking your weight-loss goalsĀ with an app likeĀ MyFitnessPalĀ can be very helpful, he adds. Then, carve out time each week toĀ plan your meals and workouts. After youāve built up your confidence by reaching a few small goals, you can begin toĀ aim higher with bigger challenges. For example, start by getting into aĀ regular walking habitĀ beforeĀ training for your first 5K.
PREPARE FOR SETBACKS
Of course,Ā progress is anything but linearĀ ā there will be times whenĀ youāll hit a weight-loss plateauĀ or evenĀ gain a few pounds back, despite your best efforts. But knowing and accepting this is part of the journey helps you stay on track, says Maciel. āWhile the number on the scale might take time to change, remember to acknowledge and celebrate how your clothes fit differently and how youāre able to lift heavier weights or jog longer,ā suggests Lowden. These are all signs youāre on the right track.
FOCUS ON THE BASICS
āDonāt give up on the fundamentals of weight loss in search of the magic bullet,ā says Maciel. Itās important to keep in mind that eating moreĀ nutrient-dense whole foods, exercising regularly, getting quality sleepĀ andĀ making time for self-care are all essential parts of the weight-loss equation. If youāre not losing weight on your current plan, take a hard look at your eating, exercise and lifestyle habitsĀ and consider reaching out for help from a support group or nutritionist, he suggests.
LISTEN TO YOUR BODY
When youāre working onĀ eating and lifestyle changes, āthereās a normal amount of hunger that comes with reducing your intake,Ā but you should never feel obsessively hungry,ā says Lowden. āHonor yourĀ hunger cuesĀ with healthier choices.ā To avoid overeating,Ā mindful eating techniques can also help.
THE BOTTOM LINE
While healthy weight loss requires a lot of perseverance and dedication, theĀ slow-and-steady routeĀ is your best bet. āSo many people stop what theyāre doing because theyāre not seeing immediate changes, butĀ consistency is key. You will note weight changes over time, but you have to stick with it,ā says Lowden.
Originally published June 2019, updated with additional information
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