How much weight can you lose in a month

How much weight can you lose in a month?

You are reading this article means you have taken one step towards a healthy lifestyle. In this tech-savvy world, people are too busy building careers, which caused the foundation of our health is depleting. People are gaining weight faster due to this unhealthy lifestyle, which includes improper diet habits, excess eating of junk food, lack of physical activity throughout the day, excess stress, etc. and many more factors.

To leave a sustainable life, you need to maintain a balance between work and your health. And the first thing to begin your fitness journey is weight loss because weight loss is the ‘Mother Of All Diseases’ that you need to address first.

Various common doubts like how to lose weight fast, how much weight can you lose in a month, best cardio and weight training exercises, best diet plans, etc. will be discussed with scientific backings. So, keep patience till the end if you want to lose weight in one month.

Understanding the Basics of Weight Loss

Weight loss is all about calorie calculation. You should follow a simple concept that you need to be on a calorie deficit for next month to lose weight. For example, if you body needs 1000 calories for its functioning, you must reduce 100 calories per week for the next month. Moreover, it would help if you burn these calories in the gym so that the weight loss process is accelerated.

Moreover, your calorie intake requirement should complete through good quality fats and protein. It will help if you reduce the intake of short and long carbs to see the effects of weight loss fast. You should stop sugar intake must or else all other efforts will go waste.

Is the following diet plan sufficient for weight loss?

We generally say that 70% of weight loss depends on diet, and 30% depends on your exercise. But it does not mean that you can see 70% results by just following the diet. Diet plan and exercise must go hand in hand to see weight loss results. Moreover, doing regular exercise increases the metabolism rate of the body, which makes you healthy in the long run.

So, doing a diet alone will not help with weight loss in one month.

How much weight can you lose in a month?

It is necessary to know that weight loss must be mainly due to a decrease in fat percentage of our body and not by reduction of muscle mass. So, making a healthy weight loss is more important than just counting your decreased weight.

If you follow a calorie deficit diet and do cardio and strength training exercises, you can reduce 3-4 kg of weight (around 6 pounds) healthily. This weight loss is possible if you can follow the diet plan and regular exercises with consistency. Even a day gap can compensate for the efforts of the previous 3-4 days. So, be consistent.

Make a perfect 30 days weight loss plan (Diet + Exercise)

You can reduce 3-4 kg of weight in a month if you can make a proper 30 days workout plan as well as a diet plan. In case of diet, reduce your calorie intake by 100 calories every week and try to eat healthy and raw sources as high as possible. Your majority of calorie intake should complete through proteins, good quality fats, and complex carbohydrates with complete isolation of low carbs and sugars.

And you must follow a 2: 1 exercise plan where you will do strength training for two days, followed by a cardio session. Targeted weight loss can be achieved with strength training, and metabolism of body increases with cardiovascular exercises. So, 2:1 Exercise plan works best with a 1-month weight loss plan.

Is it realistic to lose 10 pounds in a Month?

Even losing 6 pounds in a month will be a challenging task, so don’t even think of losing 10 pounds in a month. Even with some extreme diets, such drastic weight loss is possible, but it’s not healthy. Aim for weight loss to lead a healthy lifestyle and not just measuring success in terms of numbers.

Best Cardio Exercises to lose weight

Here is the list of best Cardio and strength training exercises to follow in one-month weight loss journey:

Best Cardio Exercises to Lose Weight
Best Strength Training Exercises to Lose Weight




Running stairsBarbell bench press

Circuit Training

Mountain climbers

Pull-ups and push-ups

Follow these exercises interchangeability during 30 days workout plan, so that get maximum benefit.

7 Things you must remember during 30 days Weight Loss Plan

1) Even one cheat day can negate the effort of 6-7 days. So, strictly avoid cravings for fast foods.

2) Be highly hydrated during these 30 days (dring 4-5 liters of water a day for more benefits)

3) Your first meal of the day, that is, breakfast must be a high-protein meal.

4) Include the intake of soluble fiber in every meal.

5) Get a better sleep so that the body can relax (which is must in weight loss)

6) You need an inner source of motivation to keep doing with this healthy lifestyle. So, be self-motivated.

7) After seeing results in 30 days, take a break for one day, and continue with some advance diet and exercises because a healthy lifestyle must be your aim, not just temporary weight loss.

Hopefully, your common question on “How much weight can you Lose in a Month” has been explained with scientific backings.

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