{"id":30800,"date":"2022-06-10T18:12:57","date_gmt":"2022-06-10T18:12:57","guid":{"rendered":"https:\/\/www.humnutrition.com\/blog\/?p=30800"},"modified":"2022-12-20T05:14:56","modified_gmt":"2022-12-20T05:14:56","slug":"how-much-weight-can-you-lose-in-a-month","status":"publish","type":"post","link":"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/","title":{"rendered":"How Much Weight Can You Actually Lose In a Month? Experts Answer"},"content":{"rendered":"

Wondering <\/em>how much weight you can lose in a month? <\/em>A weight-loss specialist gets real about what it takes to <\/em>lose weight quickly<\/em>\u2014and keep it off.<\/em><\/p>\n\n\n

If your goal is to lose weight, you want results\u2014and fast. But experts have cautioned against losing weight too quickly, as it may not be sustainable for the long haul. So, realistically how much weight can you lose in a month?<\/p>\n\n\n

The answer is not so clear-cut. \u201cI recommend between one and two percent of your body weight per week,\u201d says Philadelphia-based board-certified obesity medicine physician and certified strength and conditioning specialist (CSCS) Charlie Seltzer, MD<\/a>. For quick math, if you\u2019re 150 pounds, that might be between 1.5 to three pounds per week, or around six to 12 pounds in a month.<\/p>\n\n\n

That said, everyone is different. Some people may be able to lose more weight than that in a month. The specific amount largely depends on your starting weight, as the percentage will be higher if your starting weight is higher. Still, dropping more than that may not be realistic, and it certainly may not be sustainable month after month.<\/p>\n\n\n

So, if you\u2019re feeling frustrated and thinking you\u2019re not losing it fast enough, consider the flip side: You might be at the exact right pace you need to be to make this a permanent change.\u00a0<\/p>\n\n\n

The Problem with Losing Weight Quickly<\/h2>\n\n\n\n
\"how<\/figure>\n\n\n

Let\u2019s be clear\u2014quick-fix diets are not the way to sustainable weight loss, and they often backfire. You might lose five pounds quickly by going on a liquid cleanse or another fad diet, but you can\u2019t drink beet and lemon juice forever. So, when those five days are over, you will return to your normal eating habits, and your body will settle back at your starting weight. The bigger promises a diet makes, the more your BS radar should go off.<\/p>\n\n\n

\u201cQuick diets are very unmaintainable. They basically set you up for failure,\u201d says Dr. Seltzer. \u201cWe live in a part of the world where there is food everywhere, and you have to learn the skills to navigate it,\u201d he adds. That means making lasting food and behavioral changes that work with your lifestyle and cultural and food preferences.\u00a0<\/p>\n\n\n

When you lose weight too fast, your body has no time to adjust. \u201cYour body is designed to try to get back to its starting weight,\u201d says Dr. Seltzer. \u201cIt will do everything it can to fight back and add those pounds back by increasing your appetite.\u201d On the other hand, slower weight loss gives your body the opportunity to reset. It\u2019s also a sign that you\u2019re changing your behaviors in ways that are doable for you to maintain in the long term.<\/p>\n\n\n

How to Lose Weight Sustainably\u00a0<\/h2>\n\n\n\n
\"how<\/figure>\n\n\n

While there are many different nutrition plans out there, should you choose to follow any of them, from the keto diet<\/a> and intermittent fasting<\/a> to a plant-based eating<\/a> or low-FODMAP diet<\/a>, a calorie deficit is the most important piece of the weight loss puzzle. What is a calorie deficit? It means you\u2019re consuming less calories than you\u2019re burning, leading to weight loss.<\/p>\n\n\n

\u201cPeople are always looking for a way around a calorie deficit, but if you don\u2019t maintain a calorie deficit, you will not lose weight. Period<\/a>,\u201d says Dr. Seltzer. How do you achieve a calorie deficit? This has to come from a combination of eating fewer calories in your diet or burning more calories through exercise, though ideally both. If you are not losing weight, that means your body is not in a consistent calorie deficit, explains Dr. Seltzer.\u00a0<\/p>\n\n\n\n

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Here\u2019s how to ensure you\u2019re in a calorie deficit so you can lose weight slowly and safely.<\/p>\n\n\n

1. Track Your Starting Calories<\/h3>\n\n\n

Being in a calorie deficit is so important, so the first step is to get real about how many calories you\u2019re currently consuming. It\u2019s easy to underestimate the amount and assume you are eating fewer than you really are, as you need to count sources that add up throughout the day (such as the butter you cook your eggs in, the olive oil used to roast veggies, the extra two bites of grilled cheese from your child\u2019s leftovers, or the ketchup you dip potatoes in). You can do that by using a calorie tracking app (MyFitnessPal, for instance) to get a reality check and an accurate starting point.<\/p>\n\n\n

Note: If you have a history of an eating disorder, it is not recommended that you track calories. Seek help from a nutritionist or therapist.<\/p>\n\n\n

2. Modestly Drop Calories<\/h3>\n\n\n

Severely cutting calories will likely leave you unsustainably hungry. Seltzer recommends decreasing calorie intake by five to 10 percent. For instance, from 2000 to 1800 calories per day. This will lead to a much more gradual weight loss\u2013which is ultimately safer and more sustainable in the long run.<\/p>\n\n\n

3. Don\u2019t Rely on Exercise to Do It All<\/h3>\n\n\n

Exercise is key for keeping off weight, but it\u2019s not as great at causing initial weight loss. That\u2019s because of the compensatory mechanisms that often occur with increased physical activity. \u201cPeople tend to subconsciously move less throughout the day and eat more to offset this calorie burn,\u201d says Dr. Seltzer. You should absolutely stay active while losing weight, but keep in mind that you will still have to eat fewer calories and may benefit from tracking them. Read: Thinking a 15-minute run has \u201cearned\u201d you more calories that day will only stall progress. This type of thinking not only doesn\u2019t work but can lead to a negative relationship with food.<\/p>\n\n\n

4. Ask Your Doctor if a Supplement Is Right for You<\/h3>\n\n\n

While supplements<\/a> can\u2019t do all the work for you, they may be used as a complement to healthy eating and exercise to help you achieve your goals. HUM\u2019s Counter Cravings<\/a>, may be able to help take the edge off of your hunger and boost metabolism, while Ripped Rooster<\/a> can help the body burn fat.<\/p>\n\n\n\n

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\n\t\t\t\t\t\t\t410 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
Counter Cravings<\/div>\n\t\t\t\t\t
\n\t\t\t\t\t\thelps reduce cravings + boost metabolism\t\t\t\t\t<\/div>\n\t\t\t\t\t
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\n\t\t\t\t\t\t\t583 Reviews\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t\t
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5. Don\u2019t Get Discouraged<\/h3>\n\n\n

Even though you may be measuring your progress with a scale and looking for the numbers to go down, weight loss per se isn\u2019t what you\u2019re after\u2014it\u2019s specifically fat loss. Unfortunately, \u201cfat loss is a slow process,\u201d says Dr. Seltzer. \u201cA pound of fat stores about 4,000 calories, so it takes a while to lose body fat.\u201d<\/p>\n\n\n

Often what happens is that at the beginning of a diet, you may choose to restrict carbohydrates. Each gram of carbohydrate (stored as glycogen in muscle) holds on to at least three grams of water<\/a>. A diet lower in carbs means you will naturally shed more water weight. Unfortunately, when you eat a high-carbohydrate food, such as a bagel, you\u2019ll restore these glycogen stores that will then attract extra water. On the scale, this can translate into a big dip on the scale (cue the triumphant music) followed by a quick, confusing rise the next day (cue the bad mood). That process didn\u2019t necessarily mean you lost or gained fat, says Seltzer, only that you were shifting your body\u2019s water balance.\u00a0 However, it\u2019s easy to get discouraged. That\u2019s why it\u2019s so important to stick with your calorie deficit beyond this initial phase.<\/p>\n\n\n

How to Keep Weight Off<\/h2>\n\n\n

Once you achieve your goal, here are a few ways you can ensure long-term weight loss and keep yourself from gaining it again.<\/p>\n\n\n

1. Keep Moving<\/h3>\n\n\n

People who maintain weight loss long-term \u201cexpend a significant number of calories through activity,\u201d says Dr. Seltzer. That doesn\u2019t mean that you workout several times a day, but that you stay as active as possible with both exercise and everyday activity. \u201cDo things that get your step count up, such as walking around the block or taking the stairs,\u201d says Dr. Seltzer. When your weight is stable and you\u2019re looking to add more calories into your diet, you\u2019ll want to walk more to increase that calorie burn, an activity that promotes weight stability. \u201cWalking doesn\u2019t appear to cause you to compensate for calories burned,\u201d he says. In addition, make sure that you\u2019re not doing things subconsciously that decrease your calorie burn, such as circling a parking lot looking for a closer space to the store rather than taking the time to walk a bit further to the door.<\/p>\n\n\n

2. Focus on Resistance Training<\/h3>\n\n\n

Aerobic exercise burns calories, but don\u2019t forget about resistance training. The CDC recommends<\/a> doing two days per week of muscle-strengthening activities, which can be achieved with bodyweight exercises (squats, pushups, lunges), free weights, resistance bands, or weight machines at the gym. Research shows<\/a> that exercise, including resistance training, helps preserve lean muscle mass and strength that can otherwise be lost during weight loss. Given that muscle is more metabolically active\u2014that is, it burns more calories at rest\u2014having more muscle will also keep your metabolism active.<\/p>\n\n\n

3. Anticipate and Adjust Your Attitude<\/h3>\n\n\n

Two things that are common among weight loss success stories? One, they think back on their progress and celebrate their successes, according to a 2019 review<\/a>. That might be by thinking about how their blood pressure or blood sugar measures have improved or by looking at before and after photos of themselves. Another important tactic? Anticipating \u201cslips,\u201d or the times that you\u2019ll order the pasta over a piece of fish with veggies. Developing if\/then plans for how you\u2019ll handle any setbacks and coping with them when they inevitably happen (totally normal!) can help keep you on track so you can keep it off for the long haul.<\/p>\n\n\n\n

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Build Your Supplement Routine<\/div>\n\t\t\n\t\t\t\tTake The HUM Quiz<\/a>\n\t\t<\/div>\n\n\n<\/div>\n","protected":false},"excerpt":{"rendered":"

Wondering how much weight you can lose in a month? A weight-loss specialist gets real about what it takes to lose weight quickly\u2014and keep it off. If your goal is to lose weight, you want results\u2014and fast. But experts have cautioned against losing weight too quickly, as it may not be sustainable for the long […]<\/p>\n","protected":false},"author":59,"featured_media":30807,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_toc_level":"h2","_toc_min":2,"footnotes":""},"categories":[813,814],"tags":[863,219,212,221],"coauthors":[21956],"class_list":["post-30800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-weight","tag-healthy-habits","tag-weight","tag-weight-loss","tag-weight-loss-habits"],"acf":[],"yoast_head":"\nHow Much Weight Can You Lose In a Month? | HUM Nutrition Blog<\/title>\n<meta name=\"description\" content=\"How much weight can you lose in a month? Experts share the number, plus advice on how to lose weight sustainably\u2014and keep it off long-term.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Much Weight Can You Actually Lose In a Month? Experts Answer\" \/>\n<meta property=\"og:description\" content=\"How much weight can you lose in a month? Experts share the number, plus advice on how to lose weight sustainably\u2014and keep it off long-term.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\" \/>\n<meta property=\"og:site_name\" content=\"HUM Nutrition Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/facebook.com\/humnutrition\" \/>\n<meta property=\"article:published_time\" content=\"2022-06-10T18:12:57+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-20T05:14:56+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.humnutrition.com\/blog\/wp-content\/uploads\/2022\/06\/how-much-weight-can-you-lose-in-a-month-scale-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1436\" \/>\n\t<meta property=\"og:image:height\" content=\"675\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jessica Migala\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:site\" content=\"@HUMnutrition\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jessica Migala\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.humnutrition.com\/blog\/how-much-weight-can-you-lose-in-a-month\/\"},\"author\":{\"name\":\"Jessica Migala\",\"@id\":\"https:\/\/www.humnutrition.com\/blog\/#\/schema\/person\/35f6f05979d6b80819aa40a0dcbcd159\"},\"headline\":\"How Much Weight Can You Actually Lose In a Month? 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