How Much Weight Can You Lose in a Month; Weight Loss Tips

The moment you realize you need to lose weight, most of the time it would be a hard task to do. This is because you might be looking to lose a lot of weight quickly.

This makes some consider fad diets, yo-yo dieting, and many other things to achieve their weight loss goals.

The biggest question for those trying to lose weight would be, how much can you lose in a month? Well, losing weight does not happen overnight. So, expect to lose 4 to 8 pounds in a month, depending on how you approach weight loss unless if you’re planning on having a Gastric Bypass Surgery.


How Much Weight Can You Lose in a Month?

According to the Centers for Disease Control and Prevention (CDC), it is estimated that a person can lose four to eight pounds in a month.

CDC recommends that losing weight slowly and steadily is better than rapid weight loss. This is because you can manage to keep the weight off over time.

Also, weight loss includes many things such as nutrition change, exercise, and patience. Consulting a registered dietician or a healthcare professional can help give you a plant that promotes steady weight loss.

Those with health conditions might also need the help of their doctors during the journey. Expect great weight loss results with the right guidance.

Understanding Metabolism & Weight

Metabolism is a process where the body converts the different foods you eat into energy for the body to utilize. Expect this process to go on even when at rest.

Each person would have different metabolism rates. The main factors affecting metabolism include sex, age, body size, and body composition. For example, adults’ energy needs differ from that of kids.

Metabolism is often blamed for weight gain, but that is not always true. This process is adjusted to meet your energy needs. However, weight gain is attributed to more caloric intake than you need. The extra calories are now converted into fat for storage for later use.

So long as you can create a calorie deficit, the metabolism process now taps into the stored fat to burn it for the energy you need. Of course, if you do more physical activities, you can have an increased metabolism to match your energy needs.

How to Lose Weight Sustainably

Sustainable weight loss is better than rapid weight loss. That is something we always advocate for when trying to lose weight. Below are some tips to get you started with the weight loss journey.

Practice cardio

Cardio is an essential physical activity key to weight loss. If you can start jogging, swimming, biking, and boxing, you can start to lose body fat. Healthy habits such as those mentioned can be good for getting more calories burned. 

A study done on 141 adults with obesity found that when they included 40 minutes of cardio for just three days a week, they ended up losing 9% of their body weight. That is good enough to show how cardio is good for you.

Consider using fat burners, too, as they can help you gain the necessary energy key to working out and lose enough weight to achieve a healthy weight without weight loss surgery. (Source:

Count your calories

Consuming fewer calories can help safely lose weight compared to starving yourself. The idea is to keep the body at a calorie deficit. This is to ensure that the body will now burn more of the stored fat for energy.

A review of 37 studies found that people counting calories would lose more weight, with the average being 7.3 pounds in a year than those who do not count.


Now is not the time to take a lot of sodas, juice, and energy drinks. Such drinks are loaded with sugar and other calories affecting your blood pressure and weight loss journey. We recommend you stick to water as it can help keep you full and still boost metabolism, key for weight loss.

Eat slowly

Still on how to lose weight in a month; we recommend eating slowly. A study found that those who eat slowly decreased their calorie intake by 10%. This is because you can listen to your body and know when to stop eating. Also, drink plenty of water to fill up your stomach.

Eat less refined carbs

Next is to adopt very low-calorie diets as a way of changing your eating habits. It can be tough to eat less refined carbs and processed foods because they are affordable and readily available.

Kathy Shattler, MS, RDN, recommends eating whole grains to help improve nutrition and still lose body fat. Start by replacing white bread or other processed foods with quinoa, oats, and barley.

Eat more fiber

It is easy to give up if you lose weight slowly, but that does not mean you give up on healthy eating. Whenever you add more fiber to your food, you may notice that you get full faster, thus being at a calorie deficit.

Fiber is also key in improving digestion and curbing food cravings.

Get enough sleep

According to, whether you eat fewer calories or work out to get lean muscle mass, there is still the need to sleep long enough also to lose weight. It is possible to lose one to two pounds of body fat since you are getting enough sleep.


How many calories, body weight exercises, and other factors can determine how many pounds you can lose in a month.

Those who might ask how to lose 20 pounds in a month need to know that with a continued commitment to healthy eating and exercise, they can experience a lot of initial weight loss.

You can also incorporate strength training to see how well you can enjoy seeing a lean body within a short time.


Why sleeping at night is important

Leave a Reply