weight loss concept

How Much Weight Can I Lose In 31 Days?


How much weight can I lose in 31 days?

Expect to lose 4.4 – 8.9 pounds in 31 days. This is a safe amount of weight to lose in 31 days. It’s also in line with CDC (center for disease control and prevention) guidelines for healthy weight loss.


With a daily calorie deficit of 500, expect to lose 4.4 pounds in 31 days. Double it to a daily calorie deficit of 1000 to lose 8.9 pounds in 31 days.


While it is possible to lose more weight in 31 days, it is not recommended. You’d have to resort to unhealthy measures such as; severely restricting your calories o exercising too long. Unsafe approach to weight loss that can affect your health.

weight loss concept

Eat at a healthy calorie deficit.

Your body has to burn more than what you consume to lose weight in 31 days. The best way to create this calorie deficit is by exercising more and eating fewer calories.


Start with portion control to help you eat less at mealtimes. Use simple hacks such as the MyPlate method. Divide your plate into four equal sections for veggies, protein, carbs, and fruit.  This way, you eat just as much as you need.


Or better yet, serve your food on smaller plates or bowls. We tend to overestimate our food portion with oversized dinner plates and these techniques can help counter this.


Eliminate empty calories from your diet. These foods are high in calories with little nutritional benefit. Also, they’re full of added sugar and other additives that increase your appetite.


These include foods such as; instant noodles, sugary drinks, cookies, cakes, pastries, crackers, pretzels, ice cream, or alcohol. Eliminate them from your diet or find healthier alternatives.


Drink water to stay energized throughout the day rather than sugar-filled energy drinks. Swap your ultra-processed dry snacks for healthier nuts, hard-boiled eggs, or Greek yogurt.


Focus instead on eating more nutrient-dense foods. Eat more vegetables, protein, and fiber. These foods are great for weight loss as they keep you full for longer.

intermittent fasting concept

Try OMAD (one meal a day).

On this schedule, you only have one meal a day. You fast for 23-hours and then eat one meat within a 1-hour eating window. This intermittent fasting schedule works well for weight loss with its severe time restrictions.


It’s almost impossible that you will overeat when you have only an hour available to eat all your meals. However, if you’re new to intermittent fasting, consider starting with the 16:8 fasting diet as it isn’t as aggressive.

woman exercising

Do more cardio or lift weights.

Exercising is a great way to increase physical activity to burn extra calories in 31 days. Most experts recommend healthy adults spend more than 250-minutes exercising weekly.


Add cardio and weight training to your weekly routine for weight loss. Cardio is a physical activity that increases your heart rate to burn calories fast. Some good cardio workouts include; swimming, running, rowing, cycling, and biking.


. Start slow and focus on workouts you enjoy doing. If you hate working out outdoor, invest in quality at-home workout equipment. If you struggle with a busy schedule, consider high-intensity interval training. HIIT workouts take less than 45-minutes to complete yet are just as effective at burning fat.


Strength training involves working against a force to build and strengthen your muscles. Some good strength training workouts include; squats, deadlifts, lunges, and planks. Consider working with a certified trainer to prevent injury if you’re new to lifting weights.


How much weight can I lose in 31 days? Conclusion.

Expect to lose 4.4 – 8.9 pounds in 31 days. It is a safe and healthy amount to lose in 31 days for most people.