Do You Know How Much Weight You Can Lose in a Month?


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Key Highlights

A person can expect to lose weight if they exercise and adjust their diet. However, several factors influence how much weight a person can lose.
If weight loss is a goal, the AHA recommends speaking with a doctor about setting realistic goals.
Fad diets should be avoided while making nutritional modifications.

In a month, a person may be able to shed 4–8 pounds (lb). Reaching and maintaining a healthy weight can help prevent various ailments, such as coronary heart disease and stroke.

The Centers for Disease Control and Prevention (CDC) says that those who lose weight gradually and steadily have a better chance of maintaining a healthy weight, the Centers for Disease Control and Prevention (CDC) says.

A person can expect to lose weight if they exercise and adjust their diet. However, several factors influence how much weight a person can lose.

This article offers advice on losing weight safely, including what foods to avoid and how to exercise.

The Maximum Amount of Weight One Can Safely Lose

The Maximum Amount of Weight One Can Safely Lose
The Maximum Amount of Weight One Can Safely Lose

According to the CDC, a person can safely and efficiently shed 1–2 pounds per week. Based on such figures, a person might safely drop 4–8 pounds in a month.

These are, however, only guesses.

People should approach their goals with caution, according to the American Heart Association (AHA).

They suggest that people begin by:

  • reviewing their general fitness level
  • discussing with a doctor how underlying conditions may affect their diet or exercise
  • choosing an activity they enjoy
  • establishing measurable goals

If weight loss is a goal, the AHA recommends speaking with a doctor about setting realistic goals.

Although everyone is different and appropriate goals may vary, having a number in mind might assist drive someone to strive toward their goal.

What To Avoid

Fad diets should be avoided while making nutritional modifications. Fad diet producers frequently claim significant weight loss or other benefits. However, these diets can be challenging, and some might be unhealthy.

Diet plans or items that suggest or promise: The Academy of Nutrition and Dietetics advises individuals to avoid them.

Rapid weight loss

When a person loses weight quickly, they lose fluids, bone, and muscle. If someone loses weight quickly, they are more likely to gain it again.

Particular Food Combinations, Restrictions, Rigid Menus

Maintaining this dietary pattern can be difficult.

Even if they take multivitamins or supplements, they will not get enough of certain nutrients.

No exercise

Exercise is crucial to the maintenance of health.

Eating Habits

Eating Habits
Eating Habits

A diet rich in nutritious foods is essential for achieving and maintaining a healthy weight.

The CDC suggests that people follow the following dietary guidelines:

  • eating proteins from poultry such as beans, lean meats, nuts, eggs, and fish
  • eating plenty of fruits, vegetables, whole grains, and of course, low-fat dairy products
  • avoiding trans fats, saturated fats, and cholesterol
  • restrict foods with large amounts of sugar
  • lessening salt intake

People trying to lose weight or maintain weight should figure out how many calories they require.

A person’s daily calorie intake can be determined in collaboration with their healthcare professional. Once they have this number, they can arrange their meals around remaining within that range.

People should concentrate on filling their plates with high-quality, nutrient-dense foods.

How Much Exercise? 

Adults should acquire the following quantities of exercise or physical activity each week, according to the AHA, to promote a healthy lifestyle:

  • 150 minutes of moderate-intensity cardio activity per week, 75 minutes of strenuous cardio activity per week, or the two spread combination throughout the week
  • Two days per week, moderate-to-high intensity muscular building or resistance training.
  • Aim for 300 minutes of moderate-intensity cardio activity each week for those who are able.

Furthermore, sitting for long periods should be avoided.

The American Heart Association suggests the following for children:

  • Parents and caregivers should allow young children aged 3 to 5 to run around and play.
  • Active play should last at least 60 minutes every day for children aged 6 to 17.
  • On at least three days of the week, children should engage in vigorous aerobic activity and strength training.

According to the National Health Service (NHS) of the United Kingdom, Aerobic activity is the most efficient way to burn calories. Muscle burns more calories than fat; it’s what the NHS says. As a result, increasing muscle mass may assist in weight loss.

More information on the advantages of aerobic exercise may be found here.

Aerobic exercise of moderate intensity can include:

  • brisk walking
  • water aerobics
  • gardening
  • doubles tennis

Aerobic exercise with high intensity can include:

  • hiking uphill
  • swimming laps quickly
  • jumping rope
  • running
  • heavy yard work, such as digging
  • aerobic dancing
  • cycling

Resistance training can help a person’s metabolism by increasing lean muscle mass.

According to research published in the journal Current Sports Medicine Reports, ten weeks of weight training can increase a person’s resting metabolism by 7%. A faster metabolism means more calories burned, which can help you lose weight.

Rapid Weight Loss

Rapid Weight Loss
Rapid Weight Loss

It is possible to drop too much weight too soon.

An unintended weight loss of more than 5% of a person’s weight over 6–12 months, according to the NHS, is cause for concern.

If a person loses a lot of weight without attempting to lose it, it could be due to an underlying disease or a drug side effect.

The following are some of the conditions that might induce weight loss:

  • cancer
  • hyperthyroidism
  • type 1 diabetes
  • digestive conditions like celiac disease
  • depression and other mental health conditions

If a person notices quick or accidental weight loss and other symptoms that could indicate an underlying problem, they should contact their doctor.

When To See A Doctor

Before making weight loss objectives, a person should consult with their doctor. A doctor or qualified nutritionist can assist a person in determining their specific needs and setting realistic goals.

If a person is gaining or losing a significant amount of weight without intending to, they should consult a doctor. An unexplained weight change could indicate an underlying disease or a pharmaceutical reaction.

If they can’t lose weight despite their best efforts, they should consult their doctor.

Summary

Suppose a person commits to making overall lifestyle changes, such as improving their food and increasing the amount of physical exercise they perform each week. In that case, they are more likely to lose weight.

These modifications can assist a person in achieving and maintaining a healthy weight.


Next Read: How Much Weight Can You Effectively Lose In 3 Months?