IST Health


How Much Weight Can You Lose in a Month?

How Much Weight Can You Lose in a Month?

Several factors determine how much weight you can lose in a month. For the most part, this is down to body metabolism and your commitment to making drastic lifestyle changes. On the whole, it is no less than 4 pounds and no more than 8 pounds. But these are just average figures as it can be a lot higher and also a lot lower than this.

Whatever your weight loss plan is, your health should not be put on the line. That would be a bad decision. So, be mindful of how you go about this for the sake of your health. This is why a lot of the discussions in this article or study would center on this. So, read on!

Can You Lose So Much Weight or Body Pounds Safely in One Month?

So much weight, body pounds, or fat can be lost in a month without having adverse effects on your health. This is as long as your lifestyle decisions and how you go about them do not threaten your healthy living. Against this backdrop, there are 3 areas to be paid serious attention to and they are discussed below:

Quality Sleep

Usually, lifestyle decisions made by people interested in weight loss focus on exercise and even diet. Very little attention is usually paid to sleep. Sleep is very important for several reasons and your lifestyle decisions should bear this in mind. For one, people deprived of sleep are more likely to feel hungry. For this reason (amongst others), get quality sleep.


The right kind of exercise will help you burn more calories than you normally would. This means that you will be left with fewer pounds as your body will burn excess weight. However, you should be intentional about engaging in the right kind of exercise. Some of the right kinds of exercises to be done include:


Boxing, walking, biking, swimming, jogging, and several other exercises fall into the category of aerobic exercises. With consistency, you will burn surplus weight and lose more pounds in your body. In the spirit of consistency, commit to these exercises every week.

Between 140 to 300 minutes will do every week. It can even be daily for a more effective result. If you would not mind this, between 20 to 40 minutes each day should do.

Resistance Training

In some ways, the process of building your strength & every muscle in your body helps you lose pounds. This is where resistance exercises come in, as they help you burn fat while building strength & body muscle.

But this is not the end to the benefits of resistance training as it concerns losing body weight. It will also boost your metabolism. You can also positively impact certain muscles in the body to have a better shape. For example, some resistance training contributes to getting rid of arm fat fast.

Can You Lose So Much Weight or Body Pounds Safely in One Month?

Proper Diet

On the subject of lifestyle changes for weight loss or reduction, nothing is more important than good nutrition. Without eating a proper low-calorie diet, even your serious effort in the gym working out with all the high-intensity training is a waste of time and effort.

So, be ready to make due changes as regards your diet every day. To this end, here are some tips to help out:

Say No to Processed Carbs

The thing about processed carbs is that they are all around you. So, it takes a lot of discipline and commitment to avoid them. But doing so will help your weight loss course. By staying away from these processed carbs (as much as possible), you will consume fewer calories than you normally would. Rather, prioritize things that have the best food classes like protein.

Stay No to Soda and Beverages

Beverages, soda drinks, and some other liquids taste better than water. But they all do not offer the numerous health benefits that water offers. This is even as regards losing body pounds or weight.

It keeps you filled up even without containing calories. The amazing thing is that water weight is temporary and gets lost quickly. Other than significantly helping you lose weight, it will help you:

  • Attain and maintain a healthy range of blood sugar level
  • Reduce food cravings (especially for foods high in calories)
  • Speed up body metabolism (a bit)

We can keep mentioning its health benefits. And this is not just as it concerns weight loss.

Eat Fiber-Rich Foods

Fiber is one of a kind. This is considering how it goes unabsorbed and undigested. These qualities make it act as an appetite suppressant. But more than this, other benefits include keeping blood sugar levels in a healthy range. So eat more fiber as it offers many positive effects. In addition, prioritize fruits and vegetables as well.

Excessive food intake is one of the major reasons for obesity and all that comes with it. At the very least, harmless but weird-looking skin tags are some of the things obese people have to deal with. So, watch what and how you eat.


With quality sleep, the right exercise, and good nutrition; safely but effectively losing so much weight in a month is a possibility. So, play by the rules from now on. You can check the IST Health weight loss segment for related details.

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