How Much Weight Can You Lose in a Month? Expert Advice 

How much weight can you lose in a month? This is a good question, and it is a topic that is rampant with misinformation.  

Fortunately, the answer to this question is pretty straightforward, and we are going to be telling you exactly how much weight you can lose in a month in this article.  

Let’s get right into it and take a look at the answer to “how much weight can you lose in a month”.  

How Much Weight Can You Lose in a Month? 

Most people can lose 4-5lbs in a month easily and safely if in a sufficient caloric deficit. However, this range can vary drastically depending on your current bodyweight and diet.  

For example, an extremely obese person could lose 50lbs or more in a month if in a severe caloric deficit, while a thin person with next to no body fat may struggle to lose 1-2lbs per month.  

While it is possible to lose more than 4-5lbs at a healthy bodyweight, it is generally not recommended as you may struggle to get the nutrients and energy you need from your diet.  

Losing The Healthy Way 

You should always prioritise health when trying to lose weight. 

It is not uncommon for people to just cut their calories in half when trying to lose weight, but this is the complete opposite of what you should do. 

Not only is this unhealthy, but it will also make losing weight much harder than it needs to be. 

To lose weight healthily, you should aim to eat in a –500 calorie deficit every day. 

You can find out how many calories you need to eat per day to lose weight by going to our free online calorie calculator and selecting “weight loss”.  

You should also try to include a good range of foods in your diet so you get enough protein, carbs, and fat, as well as vitamins and minerals.  

It’s also a good idea to try and automate weight loss as much as possible so you don’t have to think about it. 

Stock your house up with healthy foods and throw away any junk food – you would be surprised at how much easier this makes sticking to a diet. 

Mental health is just as important as physical health when dieting, and to ensure you don’t get frustrated, you need to take steps to put your diet on autopilot so you do not think about it. 

Why ‘Dieting’ Doesn’t Do It 

Dieting has got a bad rep throughout the general population, and there is a good reason why. 

When most people hear the term “dieting” they think of eating nothing but chicken breast and broccoli for six months straight. 

This would conquer even the most disciplined among us.  

Dieting doesn’t have to be only eating super healthy foods for a set period of time, and if you do go down this route, the chances of you quitting will be incredibly high. 

Instead, just focus on creating a calorie deficit while eating what you want. 

Sure, you should still try to eat nutritious foods, but that’s not to say you can’t eat a slice of cake or a chocolate bar from time to time. 

In fact, you will lose weight just as quickly if you were to only eat junk foods as long as you stay in a caloric deficit.  

Dieting by just eating foods you hate is not going to get you anywhere, and if you instead just try to stay in a caloric deficit while eating whatever you want, you will get much better results.  

Choosing A Plan 

If you are someone who needs a little more structure and guidance or have tried losing weight but have failed, it could be a good idea to choose a dedicated weight loss plan. 

This is not recommended for most people – it just overcomplicates an easy process. 

However, for some people, it can allow them to finally take the steps they need to lose weight. 

When choosing a plan, do not go with any fad diets or plans that seem extreme.  

Any plan that revolves around you being in a caloric surplus will work, so just go with whatever you feel the most comfortable with.  


1. Try Cardio for Weight Loss 

If you’re looking to shed those extra pounds, cardio exercises can be your best friend. 

Engaging in activities like running, cycling, swimming, or dancing not only gets your heart pumping but also burns calories effectively.  

Find an activity you enjoy, whether it’s a brisk walk in the park or a fun Zumba class, and make it a regular part of your routine.  

The key is consistency and gradually increasing the intensity to challenge your body and promote fat loss. 

2. Eat Fewer Refined Carbs 

When it comes to weight loss, refined carbohydrates like white bread, sugary snacks, and processed foods can hinder your progress.  

These foods are typically high in calories, low in nutrients, and can cause blood sugar spikes, leading to cravings and overeating.  

Instead, opt for whole grains like brown rice, quinoa, and whole wheat bread, which provide more fiber and nutrients to keep you satisfied and support your weight loss goals. 

3. Start Counting Calories 

While it may sound tedious, counting calories can be a powerful tool for weight loss. 

By monitoring your calorie intake, you gain a better understanding of the energy balance equation and can make informed decisions about your food choices. 

 Use a food diary or a mobile app to track your daily intake, and use a how much weight can you lose in a month calculator to find out how much weight you should aim to lose per month.  

Remember, it’s essential to strike a balance and prioritize nutrient-dense foods that nourish your body while keeping calories in check. 

4. Choose Better Beverages 

Beverages often hide a significant number of calories and can sabotage your weight loss efforts.  

Sugary sodas, sweetened juices, and energy drinks are packed with empty calories that provide little to no nutritional value. Instead, opt for water, unsweetened tea, or infused water with fresh fruits for a refreshing and calorie-free option.  

If you enjoy a cup of coffee, be mindful of added sugars and creamers.  

Making simple swaps can make a big difference in reducing your overall calorie intake. 

5. Eat Slowly 

Beverages often hide a significant number of calories and can sabotage your weight loss efforts.  

Sugary sodas, sweetened juices, and energy drinks are packed with empty calories that provide little to no nutritional value.  

Instead, opt for water, unsweetened tea, or infused water with fresh fruits for a refreshing and calorie-free option.  

If you enjoy a cup of coffee, be mindful of added sugars and creamers. Making simple swaps can make a big difference in reducing your overall calorie intake. 

6. Add Fiber to Your Diet 

Fiber is your secret weapon for weight loss. It adds bulk to your meals, making you feel fuller for longer and curbing unnecessary snacking.  

Incorporate fiber-rich foods like fruits, vegetables, whole grains, legumes, and nuts into your daily diet.  

Not only do they provide essential nutrients, but they also promote healthy digestion and keep your hunger at bay. 

7. Eat a High Protein Breakfast 

They say breakfast is the most important meal of the day, and when it comes to weight loss, this rings especially true.  

Fueling your morning with a high-protein breakfast sets you up for success.  

Protein not only keeps you feeling full and satisfied but also helps to stabilize blood sugar levels and curb those mid-morning cravings.  

Opt for options like eggs, Greek yogurt, or a protein smoothie with added fruits and vegetables to kick-start your day on a nutritious note. 

8. Get Enough Sleep Every Night 

Believe it or not, sleep plays a crucial role in your weight loss journey.  

When you don’t get enough quality sleep, it can disrupt your hormones, increase hunger cravings, and lead to poor food choices.  

Aim for 7-9 hours of uninterrupted sleep each night to allow your body to recover, regulate appetite, and function optimally.  

Establish a bedtime routine, create a calming sleep environment, and prioritize restful slumber as an essential part of your weight loss plan. 

9. Add Resistance Training for Weight Loss 

While cardio exercises are fantastic for burning calories, don’t overlook the power of resistance training when it comes to weight loss.  

Incorporating strength training exercises into your routine helps build lean muscle mass, which boosts your metabolism and promotes fat burning even when you’re at rest. Don’t worry, you don’t have to become a bodybuilder overnight.  

Start with bodyweight exercises like squats, push-ups, and lunges, then gradually progress to using weights or resistance bands for added challenge. 

10. Practice Intermittent Fasting 

Intermittent fasting has gained significant popularity in recent years as a powerful tool for weight loss and overall health improvement.  

This approach involves cycling between periods of fasting and eating, allowing your body to tap into its fat stores and promote fat burning.  

By incorporating intermittent fasting into your lifestyle, you can achieve sustainable weight loss while enjoying various health benefit 

11. Eat More Vegetables 

When it comes to weight loss, vegetables are your best friends.  

They’re low in calories, high in fiber, and packed with essential vitamins and minerals. Aim to fill half your plate with a colorful variety of vegetables at each meal. 

Whether it’s leafy greens, cruciferous vegetables, or vibrant bell peppers, the options are endless.  

Get creative by incorporating them into stir-fries, salads, soups, or roasted vegetable medleys.  

Not only will they nourish your body, but they’ll also keep you feeling satisfied and support your weight loss goals. 

12. Skip the Sauces and Condiments 

While sauces and condiments can add flavor to your meals, they often come with hidden calories and added sugars.  

Many store-bought options are loaded with unhealthy fats and artificial ingredients. 

Be mindful of dressings, mayonnaise, ketchup, and other condiments that can quickly sabotage your weight loss efforts.  

Instead, opt for fresh herbs, spices, and homemade dressings using ingredients like olive oil, lemon juice, or Greek yogurt. This way, you can enjoy the taste without compromising your progress. 

13. Do HIIT Exercises 

Ready to take your workouts to the next level? Say hello to High-Intensity Interval Training, or HIIT for short.  

This dynamic and exhilarating workout method combines short bursts of intense exercise with brief recovery periods.  

The best part? You can achieve fantastic results in a fraction of the time compared to traditional cardio workouts. 

HIIT exercises are designed to elevate your heart rate, torch calories, and boost your metabolism long after the workout is over.  

Whether it’s sprint intervals, bodyweight circuits, or high-intensity cardio routines, there’s a wide variety of HIIT workouts to choose from 

14. Move More Throughout the Day 

Weight loss isn’t just about structured workouts; it’s about incorporating movement into your daily life.  

By embracing an active lifestyle, you can burn extra calories, improve your fitness level, and enhance your overall well-being. Here are some simple ways to move more throughout the day: 

  • Take the stairs instead of the elevator or escalator. 
  • Park your car farther away from your destination and walk the remaining distance. 
  • Get up and stretch or take a short walk during breaks at work. 
  • Stand up and move around while talking on the phone. 
  • Engage in activities you enjoy, such as dancing, gardening, or playing a sport. 
  • Use a standing desk or try a stability ball instead of a chair. 
  • Take regular movement breaks during long periods of sitting, like watching TV or working on the computer. 
  • Explore outdoor activities like hiking, biking, or swimming. 

How Much Weight Can You Safely Lose in a Month? 

As we mentioned before, you should be able to lose 4-5lbs in a month without jeopardising your health. 

Moreover, the more overweight you are, the quicker you can lose weight without putting your health at risk. 

This is because your body needs more calories to sustain itself, meaning you can create a larger deficit without compromising your health.  

However, it is worth pointing out that you should not go over the 4-5lbs per month range if you are only slightly overweight.  

On top of just making you feel terrible from being in a severe caloric deficit, you might not be able to get enough nutrients to stay healthy throughout the process.  

But there’s more than that; eating too few calories can actually make losing weight harder.  

Losing Weight Too Quickly Can Damage Your Metabolism 

If you decide to go in a massive caloric deficit in order to lose weight quicker, you may come to find that you lose less weight than you would think. 

This is because our bodies adapt when we are in a severe caloric deficit, choosing to preserve fat and giving us less energy throughout the day. In other words; your metabolism slows down.  

Fortunately, this is reversible with just a few days/weeks of eating at maintenance or in a surplus after you stop dieting, so the effects aren’t permanent.  

However, your metabolism slowing down will make it more difficult for you to lose weight despite being in a huge caloric deficit, and you are going to experience a plethora of negative symptoms such as always feeling cold, brain fog, low energy, as well as much more.  

Tips for Sustainable Weight Loss 

1. Focus On Small, Powerful Changes 

Sustainable weight loss isn’t about overhauling your entire lifestyle overnight.  

It’s about making gradual adjustments that you can maintain in the long run. Instead of overwhelming yourself with drastic changes, start small and build from there.  

For example, swap sugary drinks for water, incorporate a daily walk into your routine, or choose whole-grain options instead of refined grains.  

These seemingly minor adjustments can add up to significant progress over time. 

2. Eat Nutritious Foods, Not Fewer 

Contrary to popular belief, weight loss is not just about eating fewer calories.  

It’s about nourishing your body with nutrient-dense foods that provide the fuel and nutrients it needs to thrive.  

Focus on incorporating whole foods like fruits, vegetables, lean proteins, whole grains, and healthy fats into your meals.  

These foods are not only lower in calories but also packed with vitamins, minerals, and fiber that support overall health and keep you feeling satisfied. 

3. Adopt a Long-Term Mindset 

The key to sustainable weight loss is shifting your focus from quick results to long-term well-being.  

Instead of fixating on a specific number on the scale, embrace a holistic approach that prioritizes your overall health and happiness.  

Set realistic goals, celebrate non-scale victories, and measure success beyond just weight loss.  

By cultivating a positive mindset and viewing weight loss as a journey rather than a destination, you’re more likely to stay motivated and committed in the long run. 

4. Stop Counting Calories 

Bid farewell to the tedious task of counting every calorie that passes your lips.  

While calorie counting can be a helpful tool for some, it’s not essential for sustainable weight loss.  

Instead, focus on building a balanced plate that includes a variety of whole foods. 

 Listen to your body’s hunger and fullness cues, practice mindful eating, and savor each bite.  

By cultivating a healthy relationship with food and focusing on quality rather than quantity, you can achieve sustainable weight loss without the stress of calorie counting. 

How Much Weight Can You Lose In A Month – FAQs 

Can I Lose 20 Pounds In A Month? 

Unless you are severely overweight or obese, you are unlikely to lose 20 pounds in a month. 

Losing this much weight so quickly requires you to be in an extreme calorie deficit, and if you are not large enough to create such a deficit, it is not possible.  

Can You Lose A Stone In A Month? 

Yes, you can lose a stone in a month if you are severely overweight or go on an extreme diet. 

However, this rate of weight loss is generally not recommended for people who are not severely obese. 

How Much Weight Can I Lose In 1 Month? 

You can expect to lose around 4 pounds in a month if you are in a healthy caloric deficit.  

 However, it is worth mentioning that this number can vary drastically depending on how severe of a caloric deficit you are in.  

Can You Lose 2 Stone In A Month? 

Unless you are severely obese to the point where your health is put at risk, you are not going to be able to lose 2 stone in a month.  

This rate of weight loss requires a huge caloric deficit, and unless you are large enough to create said deficit, it is just not in the realm of possibility.   

What is the Maximum Weight Loss in a Month (KG)? 

The maximum rate of weight loss you can achieve in a month varies drastically depending on your current size and diet. 

However, for an average person eating in a moderate calorie deficit, you can expect to lose between 2-3kg per month.  

How Much Weight Can You Lose In A Month (UK)? 

The average person will be able to lose around 2-3kg per month healthy. 

You can lose more weight than this if you maintain a larger caloric deficit, but this is generally not recommended unless you are severely overweight.   

How Much Weight Can You Lose In A Month Female? 

Females can expect to lose 4-5lbs per month if in a healthy caloric deficit.  

If you maintain a larger caloric deficit, this can be boosted to around 10lbs a month or more if you are extremely overweight.  

How Much Weight Can You Lose in a Month Without Eating? 

Depending on your current bodyweight, you could lose between 10-20lbs per month if you do not eat. 

However, this approach is incredibly unhealthy, and you should not attempt to do anything remotely close to this unless advised by a medical professional.  

What is Normal weight loss Per Month (KG)? 

A normal rate of weight loss per month is around 2-3kg.  

This is achieved by eating in a caloric deficit of around 500 less than your maintenance calories.  

We hope we have been able to help you.  

Knowing how much weight you can lose in a month can be excellent for setting realistic goals and aims, and it may help you reach your weight loss goals faster and easier. 

If you would like more fitness advice, feel free to go over to MovingForwards and take a look at what else we have to offer. 

Giving answers to questions like “how much weight can you lose in a month” is just one of the many things we do. 

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