6 min read

There are a lot of people out there looking to lose weight.

Unfortunately, many people want to lose weight so badly they attempt very restrive plans, take drastic measures, and try about any diet or supplement to lose weight... and fast! 

But effective and long term weight loss isn’t about starvation or extreme workouts… but instead about the long haul and patience. 

In this article, we’ll explain how much weight you can lose in a month, the difference between fast weight loss and sustainable weight loss, and some advice for losing weight the right way.

Because what's the point of putting in the work to lose weight, to just turn around and gain it all back... many times even more! 

We’ll help you make a plan, you just have to stick to the plan before you’ll see results.

How Much Weight Can You Lose In A Month

You might be wondering how much weight you can lose in a month. The answer is, it depends.

It depends on your genetics, your eating habits, how much weight you want to lose compared to your current body weight, your activity level, and more…

Each of these variables is going to play a role in weight loss and not all of them are going to be equally important to everyone.

For example, an obese person looking to reach a healthier weight is going to have more weight to lose than say someone who is a college wrestler and trying to drop the last little bit to make weight.

For most people, there’s a more important question to ask.

Rather than asking, how much weight can you lose in a month, you should ask yourself how much weight you should lose in a month.

Chances are unless you’re a high-performing athlete who needs to make weight, you’re looking to permanently lose it. If that’s the case, you should be more concerned with sustainability than speed.

Speed Vs Sustainability

You can lose weight in one of two ways. You can lose weight quickly or you can lose it sustainably.

Although it is possible to lose weight quickly and keep it off, most people find it hard to rapidly lose weight and maintain it. That’s because the changes you need to drop a lot of weight quickly are hard to maintain in the long-run.

If you need to lose a few, quick pounds to make weight or fit in a wedding dress, you can certainly get creative with your weight loss and make that happen.

But if you’re looking to permanently lose weight, focus on developing healthy, consistent habits and try to lose the weight over a longer period of time. This will increase your chances of keeping the weight off.

Just keep in mind: faster doesn’t necessarily mean better or healthier by any means.

How Much Weight Is Too Much Weight

Again, this answer is going to change from person to person. Some people can more easily lose weight than others. On average, however, most people find that they can lose between 8 and 10 pounds a month if they adhere to their new, healthy habits.

If you decide to do what many do and severely limit calories and do hours of cardio, you will be able to lose a lot more weight. You could probably lose your 20 pounds in a months time, but it’s potentially bad news if you do.

You see you will burn away valuable metabolically active muscle and fat. This means you are basically shrinking yourself and will look the same or worse as you do now, just smaller. Here’s the kicker, when you come off that diet you will gain all that weight back, plus some.

You know why? Because you will have burned off all your valuable calorie-burning muscle in the process of dieting for this trip.

This means not only will you gain all the weight plus some back, but you will also have a hell of a lot harder time losing it next time. Hence, the term yo-yo dieting.

Tips For Losing Weight

The National Weight Control Registry is a self-reported database of people who have lost at least 30 pounds and have kept it off for a year or more. They’ve highlighted some of the most common methods their participants used to lose weight and keep it off.

Here are some of their most important findings.

Eat breakfast every day – A majority of their participants eat breakfast every day. Not only is breakfast important, because it kick-starts your metabolism, but it can keep your body satiated for a long time.

That means you’re less likely to binge on an unhealthy lunch or snack in the middle of the day to keep you going.

Eating more calories in the morning may seem counterintuitive, but the eggs and oatmeal you eat still have fewer calories than the burger and fries you’ll have for lunch if you skip breakfast.

Weigh yourself once a week – A majority of survey participants weighed themselves once a week. Weighing yourself weekly is often enough to help you monitor your weight but infrequent enough so you don’t feel discouraged every day.

Weight loss is rarely a straight line.

There are days that you lose weight and days that you don’t. Weighing yourself once a week gives you an overall idea of the direction your heading rather than a daily play-by-play.

If you weigh yourself weekly, then you’ll find it easier to only make weight loss course corrections when they’re necessary.

Stop watching TV – A majority of participants reported that they watch less than 10 hours of TV a week.

It’s not that TV makes you gain weight, but living a sedentary lifestyle does. If you’re looking to lose weight, try standing up and moving.

Even if you’re not exercising, you can still enjoy other hobbies that don’t include sitting for long periods of time.

Exercise daily – 90% of participants said that they exercise every day. But remember, exercise looks different to different people.

For some people exercise includes working out and running, but for other people, it means nature walks or yoga. The point is, people are getting up and moving with intention every day.

Do What Works For You

No matter what you decide to do to lose weight, it’s important that it works for you. If watching TV while walking on the treadmill is helpful, do that.

If you prefer going outside to hike and camp, do that.

Because remember, losing weight is hard enough... so if you hate every aspect of it, you'll fail. Make sure you find things you can stick to and enjoy

The most sustainable way to lose weight is a method you enjoy. If you love your cycling class, you are much less likely to stop and therefore more likely to keep the weight off.

A suggestion would be to get a calorie counter app like the, My TransPHORMation App.

Long-term weight loss is about long-term life changes.

Experiment with different weight loss techniques until you’ve found something that you enjoy. Find something you can see yourself doing indefinitely… or at least for an extended period of time!

The first step to understanding weight gain or lack of weight loss is to understand what you’re already consuming on the daily. Now, we aren’t saying to stress about the numbers. Just keep track of the numbers.

1st Phorm Can Help You Reach Your Goal Body Weight

So, how much weight can you lose in a month? That depends. Whether your goal is to lose weight for a short period of time or for sustainable weight loss, 1st Phorm has a variety of nutritional supplements that can help you achieve that goal.

We can also help you with the nutrition and workout plan you'll need to reach your goals... all for free! 

You can utilize the My TransPHORMation App and have everything you need in the palm of your hand! You can also give us a call at 1 800 409 9732 Monday - Friday 6am - 10pm CST and talk with one of our NASM Certified Personal Trainers and NASM Certified Fitness Nutrition Specialist! 

Or third option, just send us an email or click over to the live chat here on the website! ... I guess that is option 3 and 4 haha BASICALLY there are plenty of ways to reach out if you need help, questions answered, or support as you tack your weight loss goals! 


Will Grumke
Will Grumke

Will Grumke is a NASM Certified Personal Trainer, NASM Certified Nutrition Coach, NASM Certified Fitness Nutrition Specialist, NASM Certified Weight Loss Specialist, NASM Certified Behavioral Change Specialist, and CrossFit Level 1 Trainer.

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