How Much Weight Can You Lose In A Month
in Fit on the Side Weight Loss

How Much Weight Can You Lose In A Month

How much weight can you lose in a month. During my time as a trainer I had a lot of clients who were not just A type personalities, but A+ (or maybe even A++ if such a designation even exists). If they set out to get fit, it wasn’t just about getting fit. It was about pushing their bodies to the extreme. Although they often went overboard when it came to fitness, there was nothing half-assed about them in general, ever.

Honestly, I’m not sure how I feel about it because I do believe in the statement “go big or go home,” but what happens when we apply that theory to something like weight loss? I’m not referring to individuals who are morbidly obese because the answer there is obvious (as you’ll see) but what about everyone who could stand to lose just a few pounds?

How fast can you lose the weight? How fast should you lose the weight?

how much weight can you lose in a month

HOW MUCH WEIGHT CAN YOU LOSE IN A MONTH

The Math

Unless you have another underlying condition, the math is pretty simple. 1 pound = 3500 calories. In order to lose 1 to 2 pounds in a week you’ll need to reduce your daily caloric intake by 500 to 1000 calories per day.

It’s that simple and that difficult at the same time. If we go by this math then it’s realistic that you can expect to lose between 4 and 8 pounds in a month.

The reality 

Try reducing your diet by 1000 calories a day and get back to me. I guarantee that you’ll be starving and cranky and that you won’t be able to sustain it for more than a day or two (please, don’t actually try it!). So naturally that deficit has to be made up by burning those calories another way and that’s exercise.

On paper, 4-8 lbs may not seem like much, but if you are looking for a lasting weight loss and habits that you can easily maintain then realistically you don’t want to lose the weight any faster and you probably want to lose it slower.

how much weight can you lose in a month

Crash Diets

Open any of your social media feeds and you will see headings like, “Lose 10lbs in 10 days” or “30 days to a bikini body”. They make me a little crazy because while it’s definitely possible to loose a significant amount of weight in a couple of days, it’s very unhealthy and there’s no way to make it last. What will happen is that you will successfully slow down your metabolism and probably lose valuable nutrients and vitamins that you need to look and feel your best. Read HOW TO BOOST YOUR METABOLISM

We live in a world of instant gratification and when losing weight takes longer than we want it to, it can be a tough pill to swallow.

Best Diet Plans

Everyone is different and everyone has their own food tolerances, likes and dislikes so there’s no one plan that will the best. There are, however, certain plans that should be avoided (assuming that you are a healthy individual with no food intolerances/allergies)

What to avoid

  • Any plan that over-restricts your calories because starvation is never good
  • Any plan that eliminates entire food groups because all you will do is successfully eliminate vital nutrients

As long as you aren’t over-eating and don’t live a sedentary lifestyle, the reality is that you should be able to keep a healthy weight.

how much weight can you lose in a month

IF YOU ARE TRYING TO LOSE WEIGHT

We live in a time when shows like The Biggest Loser proliferate. It seems as if every time I turn on the television there’s a new one, with a trainer screaming at their client, all in the name of motivation and some overweight individual killing themselves to lose as much weight as possible in a very short time.

I’m sorry, but what makes for compelling television does not translate to real life. There’s really nothing healthy happening there and perhaps even more importantly, these are habits that aren’t sustainable in any way. I’m always curious to see where these people wind up 2-3 years on when they are no longer being followed by cameras or in tightly controlled environments.

The truth is, if you are overweight it will be easier for you to lose weight at first. There are a couple of main reasons for this:

  • Since there is so much of it, your body will naturally turn to burning fat as fuel first.
  • Since you are carrying around so much weight, your body is burning a lot of calories (yes, you are burning calories even when you aren’t doing anything physical). The minute you start restricting some of them and moving more, you will find yourself dropping weight at a faster pace.

You know the saying, “slow and steady wins the race”? Well, that applies 100% to weight loss. Unless you want to commit yourself to years and years to yo-yo dieting, of wrecking havoc on your body then it’s best to adopt easy tweaks to your diet and fitness routines that you can do everyday.

YOUR PLAN

Fitness:

  • Keep a mat by the tv
  • Keep a mat by the bed
  • Keep a workout on the fridge
  • Move after you eat
  • Do an urban hike
  • Track your improvement
  • Add walking to your day
  • Get the tunes out
  • Take along a jumprope
  • Get a personal trainer

For the breakdown read: 10 EASY WAYS TO GET MORE FIT

Diet:

  • Sunday is prep day
  • Portion control
  • Stay away from diet foods
  • Enjoy a stir fry
  • Add veggies to everything
  • Reach for fruit first

Read: HOW TO EAT HEALTHY WITHOUT TRYING

 

Rather than thinking “how much weight you can lose in a month,” perhaps it’s better to think “how much weight should you lose in a month.” I know how tempting it can be to spend a few weeks under eating and over exercising just to quickly change your body, but if you really want to lose weight and keep it off then it’s best to make small changes that you can keep up with. Don’t over-stress, don’t over-think it and you’ll soon find yourself on a healthy path where you feel great about yourself.

Continue the conversation on INSTAGRAM and BLOGLOVIN

IF YOU ENJOYED THIS ARTICLE PLEASE SHARE IT AND SIGN UP FOR REGULAR UPDATES

blogger
images courtesy of DollarPhotoClub

Latest posts by Caroline (see all)

     

     

    You Might Also Like

    FitWise Straight Talk About Getting Fit And Healthy

    Best Exercises To Tone Your Glutes

    Is being thin enough

    Best Arm Exercises For Summer 2015

    How To Work With A Personal Trainer

    8 Ways To Learn To Love Running

    The Importance Of Stretching In Style

    How To Buy Workout Clothes

    Pocket Fitness Guides

    How To Eat Healthy Without Trying

    20 Minute Workout By FitWise

    Traveling With A Sensitive Stomach

    7 Healthy Morning Habits for Looking And Feeling Your Best

    Eat Healthy Without Changing Your Entire Diet

    How To Workout In The Heat

    Never Have Motion Sickness Again

    7 Times It Is Okay To Skip A Workout

    Diet And Fitness Tips You Need To Ignore

    6 Tips To Stop Bloating

    Health Fitness And My Thyroid

    FitWise A Sneak Peek

    How Breathing Can Improve Your Workout

    Why You Are Not Losing Weight

    September Ab Challenge Recap

    Lean Greens Review

    Natural Energy Drinks

    Beginners Guide To Gym Equipment Part 1

    Best Exercises If You Are On Your Feet All Day

    Run Better With These Easy Tips

    Hip Strengthening Exercises

    Best Foods To Give You Energy

    Best Exercises For A Desk Job

    Is Training Harder Better

    How To Increase Flexibility

    How To Deal With Muscle Cramps

    Live Like You Are On Vacation

    Losing Weight In Your 40s

    How To Stay Healthy In Winter

    How To Wear Athleisure

    How To Come Back After An Injury

    Underactive Thyroid And Weight Loss

    Toning VS Bulking Up

    Get Fit The Easy Way

    Muscle Imbalance And Back Pain

    When To Listen To Your Body

    Best Warmup For Your Workout

    When You Don’t Have Time To Workout

    Fitness Terms You Should Know

    Fitness Fanatics Shopping Guide

    Why Do We Focus On Weight

    How To Keep Gym Clothes Fresh

    Best Exercises If You Do Manual Labour

    Easy Ways To Be A Healthier You

    How To Feel Good About Your Body

    Ultimate Foot Guide And How To Relieve Foot Pain

    How To Make A Short Workout Count

    What You Should Know About Fitness

    How To Incorporate Pilates Into Everyday

    How To Feel Confident About Your Diet

    Why Not Drinking Enough Water Can Make You Fat

    Your Workout Motivation

    Working Out After 40

    How To Have Energy After Lunch

    How Important Is A Warmup

    Urban Hiking The New Workout

    How To Easily Get Fit And Healthy

    How To Workout When It’s Hot

    Why You Shouldn’t Weigh Yourself

    What Is Pilates

    Caffeine And Working Out

    Sports Drinks VS Water

    Can Food Really Burn Fat

    European Travel Italy

    Why Is Sitting Too Much So Bad

    Why You Are Doing Your Ab Workout All Wrong

    Succeed At Working Out

    How To Boost Your Metabolism

    How To Choose The Best Running Shoes

    September Ab Challenge Week One

    How To Increase Your Bust Size

    Should You Exercise When You Are Sick

    Best Recipes For Food Sensitivities

    Yoga VS Pilates Which One Is For You

    Must Do Morning Stretches

    How To Speed Up Weight Loss

    Staying fit when it is cold outside

    How To Counteract Sitting All Day

    Muscle Imbalances And Upper Body Pain

    How To Keep Your Diet On Track

    A Fool Proof Easy Way To Lose Weight

    How To Be Healthy Without Trying

    How To Know If You Are Exercising Too Much

    Theraband Workout

    Frequently Asked Fitness Questions

    How To Be Healthy While Traveling

    Why You Need Fitness Goals

    Best Post Flight Stretches

    How To Deal With A Bad Workout

    The Importance Of Cross Training

    Ultimate Weight Loss Guide

    How To Lose Weight For Good

    What To Eat Before A Party

    Do I Really Need To Workout

    Do Carbs Make You Fat

    How To Pick The Best Running Shoes

    Your Ultimate Running Guide

    Staying Fit When You Have No Time

    How To Incorporate Exercise Into Everyday

    What Is Your Perfect Workout

    Easy Stretches For Stress Relief

    Stretching Mistakes You Might Be Making

    Post Workout Beauty Hacks

    10 Easy Ways To Get More Fit

    Why Exercise Makes You Happy

    How To Relieve Joint Pain

    High Impact VS Low Impact

    How To Increase Your Endurance

    Can I Lose Weight And Still Eat Sweets

    6 Best Exercises For Runners

    5 Best Abdominal Exercises

    September Ab Challenge Week Two

    How To Deal With Gaining Weight

    No Gym Arm Workout

    The Basics Of Hip Stretches

    Diet Foods To Avoid

    Top 10 Songs For The Gym

    Best Gifts For The Fitness Lover

    How To Buy The Best Running Shoes

    Foot And Ankle Exercises

    11 Most Common Workout Mistakes

    Why You Should Take A Dance Class Now

    Is Running Bad For Your Knees

    Just Go To The Gym

    Your Summer Fitness Guide

    Best Travel Workout

    Cold Weather And Muscle Pain

    How To Workout And Not Hurt

    What To Do Post Workout

    Tips For Getting Back To The Gym

    Your Must Do Morning Workout

    What To Do When You Plateau

    How Creativity Can Improve Your Health

    How To Cut 500 Calories A Day Without Exercise

    Hit The Gym In Style

    Stay Fit And Healthy For The Holidays

    Is CrossFit Right For You

    Everything You Need To Be A Runner

    What To Look For In A Smoothie

    Should I Use A Heart Rate Monitor

    Morning Stretches True North Fitness Guide

    What Happens To Your Body When You Stop Exercising

    September Ab Challenge Week Four

    What Is The Deal With All These Diets

    Exercise And Your Skin

    Best Stretches For Relaxation

    Muscle Imbalance And Knee Pain

    September Ab Challenge Week Three

    How To Prevent Common Running Injuries

    How To Maintain Weight Loss

    Free Weights VS Machines

    How To Get A Shapely Butt

    Which Style Of Yoga Is Best For You

    Diet And Exercise After 40

    4 Ways To Turn Your Walk Into A Workout

    Eat Carbs And Lose Weight

    How To Love Your Body

    A Beginners Guide To Gym Equipment Part 2

    How To Actually Lose Weight

    How To Strengthen Your Bones

    The Only Diet You Need Is Balance

    Why Your Workout Suddenly Feels Hard

    How To Alleviate Back Pain

    Best Exercises For a Toned Back

    What To Eat Pre And Post Workout

    How To Become A Runner

    My Gym Bag Essentials

    At Home Quickstart Workout

    Ballet For Fitness: Is Back In Style

    Best Stretches To Relieve Shoulder Tension

    All About Your Knees

    Shoulder Stretches

    Fitness Myths Debunked

    Why Exercise Is Good For Your Skin

    Eat Carbs And Sweets And Still Lose Weight

    Why Do I Need To Stretch My Calves

    How To Maintain Your Weight

    Best Stretches Pre And Post Swim

    Pros And Cons Of The Elliptical

    Get Fit While Watching TV

    Great Metabolism Myths

    Best Complimentary Activity For Your Workout.

    All About Pilates

    Killer Abs Ball Workout

    How To Choose A Personal Trainer

    Your At Home Workout Routine

    Dealing With Knee Pain

    How To Workout In The Morning

    Top 5 Fitness Posts of 2015

    How To Detox Your Body Naturally

    Which Activities Count As Exercise

    How To Always Start Your Day Off Right

    October Fashion Beauty And Fitness Picks

    Tips On Working Out In Summer Months

    Why Should Women Lift Weights

    The Truth About Protein Shakes

    Running Outdoors in Winter

    5 Stretches To Do Before Bed

    Ballet Inspired Leg Workout

    Killer Foam Roller Ab Workout

    Why Is Exercise So Important

    What If I Hate The Gym

    How To Ease Sciatic Pain

    How To Maximize Your Gym Time

    Benefits Of Walking

    The Truth About Abs

    5 Cardio Myths Debunked

    Everyone Can Learn To Love Exercise

    The Truth About Weight Loss

    Your Guide To Killer Abs

    Tips On Getting And Staying Fit In 2016

    Why Your Gym Clothes Matter

    How To Curb Emotional Eating

    5 Daily Habits That Hurt Your Health

    How To Start Running

    Home Gym Must Haves

    Health Resolutions You Can Keep Without Trying

    Best Low Impact Workouts

    Cute Workout Gear For Every Body Shape

    How To Feel Beautiful On The Inside and Outside

    How To Be A Better Athlete

    Are you Over Exercising

    How To Treat Sore Muscles

    Summer Health And Beauty

    Best Wrist Exercises For Writers

    How To Deal With Bloating

    How To Stop Exercise Procrastination

    How To Make Exercise A Habit

    Why Should You Meditate

    Talk Fitness With An Expert

    How To Improve Your Posture

    Easy At Home Workout

    Exercise Tips For Beginners

    How To Feel Confident When Working Out

    Treadmill Running Charts

    Working Out Diet And Your Period

    20 Minute Workout From FitWise

    How To Get Your Diet Back On Track

    5 Day Workout Plan Part 2

    Best Stretches For Runners

    Best Stretches If You Sit At A Desk All Day

    Best Exercises If You Hate Exercise

    How to Stick With Your Diet When No One Wants You To

    Learn To Run For 30 Minutes

    The BS Around Diets

    How To Stay Healthy While Traveling

    Losing Weight In 2017

    Wrist Exercises For Bloggers

    5 Day Workout Plan Part 1

    Muscle Pain VS Injury

    How To Stay Healthy For The Holidays

    Best Headphones For Working Out

    Foods That Reduce Stress

    Why You Need To Cool Down Post Workout

    Why What You Wear To The Gym Matters

    Why You Have To Focus While Exercising

    By continuing to use the site, you agree to the use of cookies. more information

    The cookie settings on this website are set to "allow cookies" to give you the best browsing experience possible. If you continue to use this website without changing your cookie settings or you click "Accept" below then you are consenting to this.

    Close