If you want to know how much you can lose weight in a month, then there is a good chance that you will be ready to lose a few pounds quickly.
We all get to that breaking point when we are finally tired of looking in the mirror and realizing that it is time for a change.
Usually, this excess weight on your body tends to creep in over time. It happens slowly as you start throwing your diet and workouts out the window. Most people think that the pain of training and dieting is worse than sitting down, jumping over the gym, and indulging in our favorite foods.
But we all reach that breaking point when it’s time to make a change and realize it’s time to lose weight fast. The CDC says you can only lose up to 1-2 pounds a week or 8 pounds a month, but that couldn’t be further from the truth.
Most diet and nutritionists will tell you that rapid weight loss will only sabotage your long-term results. In my experience, I’ve found that the opposite is true, and we’ll get to that later.
I’m sure you’ll agree that losing weight in a month is a great way to start your weight loss journey. Here I will show you the amount you can realistically lose so quickly and the best ways to make it safe.
How much you currently weigh, how much body fat you have and your fitness level will determine how much weight you can lose in a month.
The more you need to lose weight, the more you will be able to lose weight in 30 days. So, if you have not trained many times and have an extremely poor diet, you could easily lose over 10-20 pounds in the next 30 days. All by making dramatic changes in diet and training.
So, if you are overweight or obese, rapid weight loss will be perfectly safe. You will also burn a lot of body fat. Hormones that affect your metabolism, such as insulin sensitivity and testosterone (in men), will also be improved after rapid weight loss (2,3).
But assuming you only have about 10-20 pounds to lose, then it will be much harder to lose much in just 30 days. Most people in this category who try to lose weight quickly end up losing muscle (5). This results in a “low fat” aspect that can end up making things worse.
Quite a few studies have found that those who started their weight loss journey losing a lot of it quickly at the beginning came to have more long-term motivation (6,7). Think about this. What would be more encouraging for you … to achieve impressive results in the first 30 days or just lose weight?
Problems with weight loss in the first month
One of the big problems with rapid weight loss is that most people end up losing weight in water and muscle mass (8). If you take the first step on the scales, you will see that you have lost a lot of weight, but that does not mean that everything is fat.
Now, as stated earlier, if you are obese and have a ton of weight to lose, then most of your weight loss will be fat. But if you only have 10, 20 or even up to 30 kilograms to lose, then it could very easily come from muscle mass.
This is why it is important to eat a high-protein diet and exercise with endurance training during the 4 weeks of rapid weight loss (9,10). Not only will you burn more fat by increasing your strength, but you will also improve the shape and appearance of your body by adding more muscle. Use a weight loss calculator to determine how much protein you should eat per day.
I usually do not recommend extremely calorie-restricted diets, as they will initially force the muscles to break down for energy. Of course, if you are obese, then reducing your calories a lot will work wonders for losing weight. But if you only have 10-20 pounds to lose, then there are better ways to lose weight, then just reduce calories.
Be sure to also look at the size of the circumference (inches), the percentage of body fat, and how you look in the pictures. This will give you a better overview of your progress (11). If you end up building some weak strength, then you could throw yourself off the ladder. You may burn a lot of fat, but you can also tone your body. It will be discouraging to just look down the ladder so as not to see a lot of changes, but in fact you have lost a lot of fat.
The best way to lose as much weight as possible in a month
If you are trying to lose as much weight as possible in just one month, I recommend a few things …
The first step is to keep track of your daily calorie intake. I know I just said that calories are not everything, but no workout plan in the world will help you lose weight if you eat too many calories.
If you are a woman, follow a sustainable amount of 1200-1500 calories per day, and if you are a man, then choose 1500-1700 sustainable calories per day. Use a food tracking app like Myfitnesspal to measure how much you eat per day. Most people drastically underestimate the number of calories they consume, so measuring them will be very important for at least the first 30 days (12). 500 calories a day will not be a long-term diet strategy.
Eat more protein, less carbs and more good, healthy fats. Eating more protein will help the body lose more weight, tone and fight muscle catabolism (13). This is what leads to rapid weight loss. Most people overeat on carbohydrates and sugars, which lowers blood glucose and insulin levels (14). Reduce your carbohydrate intake while eating more healthy fats. You can check my approval Cheat Sheet Food list for more.
Add high-intensity workouts, metabolic resistance training, and finally traditional cardio to improve weight loss, fat burning, and strength. Most of your time should be spent doing the first two, but adding extra endurance workouts during the week will help you lose more pounds.
Finally, add an intermittent fast during your 30 days of maximum weight loss. Studies have shown that intermittent fasting works great for fat loss, while preventing muscle loss (15). In addition, with intermittent fasting, you will be able to skip calories in the morning, which will make your weight loss easier. How much weight you can lose in a week or 4 weeks will be improved with intermittent fasting.
Hidden causes to not lose weight
It can be frustrating to work, but not see any results or achieve your goals. There is nothing that would make you want to throw your diet and workouts out the window faster than stepping on the scales and not seeing him move at all.
There are a few hidden reasons why you may not lose weight or get paid. Most people don’t think your hormones have such an impact on weight loss, but they do play a significant role. It’s more than the number of calories you eat each day.
Also, try to improve your sleep quality over the next 30 days. Studies have found that lack of sleep causes weight gain, as well as lack of self-control with diet and exercise (16,17). Reduce stress levels as best you can, as the “stress hormone” cortisol can cause abdominal fat to rise (18).
Make sure you improve your gut health, which will also help you lose weight (19). And make sure you get all the micronutrients to make sure your fat burning metabolism works optimally (20). I take and recommend this green supplement for this.
Is it realistic to lose 10 pounds in a month?
It is more than possible and realistic to lose 10 pounds in 30 days. I know the CDC says you can only lose up to 8, but that’s such a generic number. Depending on how many pounds you need to lose and your efforts, you should be able to easily lose 10 pounds in a month. How much you can lose in a week will be much better than 1-2 pounds, which the CDC says is possible.
The last word
How much you can lose weight in a month will be largely determined by how consistent you are daily with creating good habits. If you have lost a lot of weight at the end of the 30 days, then you will be more likely to continue. Achieving fantastic initial results in these first 30 days will be more motivating than losing just a few pounds.
Most people who try to lose body weight do so by severely reducing their calories, but this can end up destroying your metabolism. In addition, most people who lose weight in this way end up losing more muscle than fat. The trick is to add a resistance workout combined with a high-protein diet to prevent weight loss while promoting fat burning.
There are a lot of ways to significantly increase your weight and fat that you can get rid of in 30 days. Many of your results towards your goals will be determined by your efforts, as well as the number of excess pounds you need to lose in the beginning.
Use the tips listed above to maximize how much you can lose weight in a month so you don’t have to eat without eating. Just starving yourself for the next 30 days will not be the answer to losing fat fast. Instead, follow the strategies above and you’ll be on your way to some impressive results that you can then use to prepare for a healthy and sustainable weight loss journey.
Josh holds a bachelor’s degree in exercise physiology and nutrition science. He is a certified specialist in strength and conditioning (CSCS) by the National Association of Strength and Conditioning. He worked as a strength and conditioning coach at the high school and college level. He has over 10 years of experience as a personal trainer and nutrition coach. He is also the author Flat belly formula. He hopes to be able to bring inspiration and results to people around the world to live a healthier life through diet and exercise.