How Much Weight Can You Lose in a Month?

Copyright 2011

Determining how much weight you can lose in a month can help you to create a successful weight loss plan.To answer the question, “how much weight can you lose in a month?”, you should understand several things. With the pressures out there to lose weight mounting—every face smiling at us from magazines, billboards and TV screens seems to be thin and glowing—the idea of losing weight can seem to be more urgent than ever. You may be asking yourself just how fast you can lose that weight. The important thing to remember is that by skimping and cutting corners, you’re just doing a disservice to yourself; you don’t want to attempt a crash diet that could leave you gaining weight back, losing energy, or worse—unhealthy. So here are some things to keep in mind.

First, the more muscle you have, the faster your metabolism, and the faster you will lose weight. This is why it is so beneficial to include regular weight lifting sessions along with aerobic and cardio routines in an exercise regimen. Building muscle mass will make you burn calories more quickly and efficiently, which you will do during vigorous cardio workouts.

Second, it is generally accepted that 3500 calories is the equivalent of a pound of weight. This means that for every 3500 calories you eat that you don’t burn off in activity, you put on a pound. And, conversely, every 3500 calories you burn away during exercise should theoretically result in a pound of weight lost.

If want to determine how much weight can you lose in a month and you decide to attempt to lose weight by changing only your diet, it will be possible, but difficult. How much weight you lose will depend on how drastic of a change you undergo—for example, if you have a regular diet of fried foods, a vegan diet is a drastic change that may result in a great deal of weight loss; it all depends on how many calories you can safely cut out—every 3500 counts. Weight loss will also depend on how quickly your metabolism adjusts, so you may need to vary your intake of calories to keep your metabolism “on its toes”.

Exercise is an important component of any weight loss plan.Conversely, if you attempt to lose the weight by exercise alone, consider that 3500 calories equates to around five or six hours of exercise. If you work out once a day, that translates to about a pound a week, or about four pounds in a month. And that’s only if you stick to your schedule religiously and get your heart rate up consistently.

The most effective way to lose weight quickly is to combine both diet and exercise for the maximum burn of calories. If you can cut 3500 calories out of your diet per week—reasonable, especially if you limit yourself to between 1200 and 1800 calories a day—and burn 3500 per week in exercise, that equates to about two pounds a week. You could always burn more than that, but you have to remember to stay safe!

So if you’re wondering how much weight can you lose in a month, know this: if you are dieting and exercising safely and effectively, you should lose about 1-2 pounds a week, and around 10 pounds a month. Don’t rush it! You’ll see results soon.

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