How much weight can you lose in a month? (2024)

Many people want thatlose weight quickly. Regardless of your weight loss goals or reasons, timing can feel like everything. So how much weight can you really lose in a month? Here's how to determine a safe amount of weight to lose in a month and ensure you do it in a healthy way. We share tootips for losing weightin a safe and sustainable way.

How much weight can you lose in a month?

That answer depends on the individual. A person with a larger body can usually lose more weight because they have more weight to begin with.

“In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose,” says Sarah Gold Anzlovar, M.S., RDN, LDN and founder ofSarah Gold Nutrition. “Some people may lose more than that at first, but it's often a lot of water weight and not real fat loss.”

Weight fluctuations are more complex than calories in and calories out. Remember that 2 cups of water is about 1 pound, and most people lose weight just by going to the bathroom. Muscle, fat, bone, water, tissue, organs and what's in your digestive tract make up your total weight. The number on the scale can't tell you whether the weight you're losing is water, muscle or fat. Restrictive diets can help you lose weight quickly, but you may lose muscle and water weight, which isn't ideal and can ultimately wreak havoc on your metabolism.

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Losing weight too quickly can damage your metabolism

If you lose more than about 8 pounds in a month, you probably can't maintain it, but it also means you probably engaged in unhealthy behaviors to get there. Dieting is tempting, but it can damage your metabolism in the long run. This, in turn, can negatively impact your ability to lose weight in the future.

Food is the body's main source of energy. If you don't eat enough, your body has to get energy from somewhere else.

“Being in a large calorie deficit often causes our bodies to break down muscle for energy, which can affect strength, athletic performance, and metabolism,” says Megan Ostler, M.S., RDN. The more muscle you lose, the fewer calories you burn,slow down your metabolism.

Anzlovar agrees: "Rapid weight loss is generally not sustainable or healthy because it is usually achieved by severely restricting calories or over-exercising, which can lead to overeating, a slower metabolism, and metabolic changes that encourage to eat more and store more fat. Our body is very smart and protects us from starvation, which it detects when you eat too few calories."

In other words, crash diets (or attempts to lose 20 pounds in a month) lead to initial weight loss, followed by weight gain (and then some) after the diet is over.

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Tips for sustainable weight loss

1. Focus on small, powerful changes

Instead of dieting, work on changing your eating habits a few at a time. Also think about your ultimate goal of losing weight.

“It's important to consider why someone is interested in losing weight before we even get into how to do it. I prefer to advocate healthy behavior rather than make “weight loss” a goal, because people can be metabolically unhealthy, both in small and large groups. bodies,” says Alyssa Ardolino, RD, nutrition communications coordinator atInternational Food Information Council Foundation.

A lower body weight does not necessarily mean a healthier body. Ask yourself if you want to lose weight for health reasons, to look a certain way, or because you felt comfortable with a certain number. Then, work with a professional, such as a registered dietitian, to come up with a plan that's best for you, based on your goals.

“Although the diet industry will make it seem very simple, it is more than just eating less and exercising more. Weight loss also requiressleep enough, reduce stress and stay hydrated,” says Anzlovar. Small, sustainable choices win the weight-loss race, she emphasizes.

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2. Eat nutritious food, not less

“Eat nutritious foods most of the time and limit processed foods, sugary drinks and alcohol. This means filling your plate with fruits, vegetables, whole grains, beans, legumes, fish, poultry and small amounts of red meat when you choose to eat meat along with healthy fats such as avocado, olive oil and nuts or seeds,” says Anzlovar. "But don't cut out your favorite food completely. That will only lead to frustration and a subsequent binge. Combine this with exercise that you enjoy, otherwise you won't be able to stick with it."

Ostler reiterates these recommendations. “When I work with people on weight loss, I like to start slow and focus on incorporating healthy eating behaviors rather than just a calorie deficit,” she says. “For example, I have my clients focus on getting enough protein at each meal, incorporating more fruits and vegetables, hydrating with water, and limiting sugary drinks, just to name a few. We start small to build lifelong habits instead of doing a lot of low-calorie diets that often lead to rapid weight loss and then weight gain, as well as the many physiological and physical effects of low-calorie diets.

3. Adopt a long-term mindset

The fact that you weigh more in your forties than you did in your twenties does not mean that you are less healthy. Although you want to avoid extreme weight loss and gain throughout your life, it is normal for your weight to change over time. Focus on body composition – fat versus muscle – rather than the number on the scale. Fat and muscle weigh the same, but muscle takes up less space.

4. Stop counting calories

Instead of counting calories, focus instead on hunger and satiety cues.

“Use strategies forattentivelyInintuitive eating, such as practicing mindful eating at mealtime and respecting your hunger cues," says Ardolino. "Try to eat a diet full of variety and color. Focus on healthy behaviors and how you feel before, during and after eating, rather than focusing specifically on your weight. If you've never consistently engaged in healthy behavior—perhaps you've spent years yo-yo dieting, eating mindlessly, or using food to cope with emotions—you'll probably lose some weight, but that's not guaranteed. But the peace that comes from eliminating fear and stress around food is worth much more than the number on the scale.”

In short

Although it is possible to lose a lot of weight in a month, we do not recommend this. Anything over 8 pounds is likely water weight you'll gain back. Crash dieting leads to long-term weight gain and slows down your metabolism.

Make small changes over time, such as adding more vegetables, eating protein at every meal, reducing liquid calories from alcohol and sugary drinks, eating mindfully and exercising most days of the week. You will feel better, and more importantly, you will stick to your healthy behaviors.