The amount of weight lost in a month will vary depending on your current dietary and exercise habits, and how much weight you have to lose. By reducing your daily caloric intake and increasing physical activity, you can expect to lose between 4 and 8 lbs. of body fat in a month.
Weight Loss
Weight loss occurs when more calories are burned than consumed. Most calories burned throughout the day come from the energy required to sustain basic life functions or your Basal Metabolic Rate. Calories are also burned through the energy it takes to digest food and physical activity performed during the day. Reducing your daily caloric intake and increasing the amount of physical activity you do in a day will result in weight loss. Cutting between 250 and 500 calories a day, and burning 250 to 500 calories a day through physical exercise will result in losing 1 to 2 lbs. a week. This amount of weight loss is considered healthy.
Diet
Consuming the right kinds of food can also help with weight loss. Avoid processed foods high in sugar, salt, saturated fat or trans fats. These foods can hinder your long-term weight loss success and can damage your health. Instead, consume a diet high in fresh fruits and vegetables, whole-grains, lean protein, low-fat dairy, plant oils, nuts and seeds. Additionally, monitor portion sizes and eat five to six smaller meals throughout the day to keep your metabolism elevated and your appetite at bay.
Aerobic Exercise
Aerobic exercise is necessary to burn excess calories and lose weight. Beginners should start with at least 30 minutes of moderate-intensity exercise such as brisk walking five days a week. If you want to lose more than 5 percent of your body weight, or you want to keep off the weight you've already lost, you may need to be physically active for more than 300 minutes of moderate-intensity activity each week, according to the U.S. Department of Health and Human Services.
Strength-Training
Strength-training helps increase lean muscle tissue, which is important for keeping the metabolism elevated throughout the day and burning extra calories. Strength-train at least twice a week targeting all of the major muscle groups. Additionally, increasing the intensity of your strength-training sessions can help burn more calories and aid in weight loss. Increase the intensity by using a weight in which fatigue is reached between eight and 12 repetitions for two or three sets -- and keeping rest periods between sets under 60 seconds.
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