weight loss woman

how much weight can i lose in a month


How much weight can you lose in a month?

On average, expect to lose 4 – 8 pounds in a month. This is in line with what most experts recommend for healthy weight loss. With a  calorie deficit of 3500 weekly, you will lose 4 pounds in a month. With a calorie deficit of 7000 calories every week, you can lose up to 8 pounds in a month.


Losing weight can be incredibly challenging, no matter what your goal might be, be it to lose 50 pounds or lose 10 pounds. Contrary to what many fad diets might have you believe, quickly is not the best approach to losing weight. Having a realistic timeframe to how much weight you can lose and how long it takes is a step in the direction. This way, you’re not tempted to take drastic measures that can put your health at risk. If your goal is to lose 4 – 8 pounds,  a month is a good timeline to give yourself. Besides, it gives you enough time to incorporate these changes into your lifestyle. Who wants to lose weight only to gain it all back? Start with small changes to your diet to reduce your calories and then incorporate daily exercises to lose weight in a month.

fit woman measuring weight loss

Can you lose 10 pounds in a month?

It is possible to lose 10 pounds in a month. However, you would need to lose about 2.5 pounds every week to achieve your goal. While it might be a little over the recommended healthy rate of 1 – 2 pounds for weight loss, it is achievable and can be done safely.

It takes a calorie reduction of 7000 calories to lose two pounds every week. You would need a calorie reduction of 8750 calories to lose 2.5 pounds weekly to lose 10 pounds in a  month. This comes down to a deficit of 1250 calories every single day. Most adults need to eat at least 2000 calories to maintain their weight. You can’t achieve this entirely by reducing your calories. The best way is to reduce your calories while incorporating weight loss exercises to burn off extra calories. Start with a moderate calorie reduction of 650 calories. This leaves you with enough calories to survive on without feeling restricted. Spend at least 1 hr and 30 minutes exercising every day to burn the extra 600-calories. Do these, and you will lose 10 pounds in a month.

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Can you lose 20 pounds in a month?

It’s nearly impossible to lose 20 pounds in a month. To lose 20 pounds in a month, you would need to lose 5 pounds a week. That’s a weekly deficit of 17,500, which is about 2500 calories daily. This is almost triple the rate at which experts recommend you aim to lose weight. An impossible task to achieve in 30 days.


A calorie deficit of 2500 daily is impossible even with the combined efforts of diet and exercise.  First, most adults need to eat at least 2000 calories to maintain their weight. A calorie reduction of 1000 would leave too little to survive on and will have you feeling like you’re starving. That’s a feeling you certainly want to avoid when losing weight. Second, even with exercise, it’s hard to burn off 1250 calories. It would require at least 3 hours of intense workouts. A task that most people would not be able to do daily.


When trying to lose 20 pounds,more realistic timeframe to have in mind is anywhere from a little over 2-months to 4-months. This is enough time for you to lose this amount of weight healthily without putting your health at risk.


How much weight can I lose in a month? Final thoughts

Expect to lose about 4 – 8 pounds in a month. This is the rate at which most experts recommend you lose weight. However, keep in mind that factors such as; your lifestyle, weight, gender, age, and height can influence how quickly you lose weight. So, while you can expect to lose 4- 8 pounds on average, others might lose weight faster or slower due to these factors.