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How Much Weight Can I Lose in One Month?

by
author image Kimberly Caines
Kimberly Caines is a well traveled model, writer and licensed physical fitness trainer who was first published in 1997. Her work has appeared in the Dutch newspaper "De Overschiese Krant" and on various websites. Caines holds a degree in journalism from Mercurius College in Holland and is writing her first novel.
How Much Weight Can I Lose in One Month?
Healthy lifestyle changes can safely reduce your weight in a month. Photo Credit blyjak/iStock/Getty Images

Just like how gaining weight takes time, losing weight isn't done overnight. You must develop a weight-loss plan that can easily become part of your lifestyle. Drastically cutting calories and excluding entire food groups might lead to fast weight loss, but that weight is often quickly gained back, which can negatively affect your health. A gradual approach allows you to lose weight in one month without sacrificing your health, comfort and sanity.

How Much and How Fast

How Much Weight Can I Lose in One Month?
You can safely lose 4 to 8 pounds in one month. Photo Credit Jupiterimages/Polka Dot/Getty Images

You can safely lose 4 to 8 pounds in one month if you aim for a weight-loss rate of 1 to 2 pounds per week, as recommended by the Centers for Disease Control and Prevention. A caloric deficit of 500 to 1,000 calories per day is required to achieve this. A nutritious, reduced-calorie diet and regular exercise must be part of the equation.

Diet and Exercise Requirements

How Much Weight Can I Lose in One Month?
Consume fewer calories than you burn to lose weight. Photo Credit Jacob Wackerhausen/iStock/Getty Images

Eating fewer calories and burning calories through exercise can help you reach the caloric deficit that's needed to lose weight. Emphasize a nutritious diet that consists of lean protein, whole grains, fruits, low-fat or fat-free dairy and vegetables. Limit foods high in sugar, salt and trans and saturated fats. As for exercise, perform at least 150 minutes of moderate cardio per week and incorporate strength training into two days, as recommended by the CDC.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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