How much can you lose in a month? (Science-based answer)



Want to know how much weight you can lose in a month?

Of course. Anyone trying to lose weight, gain muscle or achieve any similar goal wants to know how quickly you can do it and how long it will take.

So let’s find out now …

The difference between “weight” and “fat”

In order to accurately determine how much weight you can lose in a month, we must first understand the important difference between losing weight i lose fat.

Losing “fat” means … lose fat. Simple enough.

But “weight” can be a lot of different things. For example…

  • Fat.
  • Muscle.
  • Water.
  • Glycogen.
  • Poop.
  • Stomach contents.
  • Blood.
  • Hair.
  • Os.
  • Etc.

Why does this matter? Because …

You can lose “weight” very fast

Weight loss can happen quite quickly.

For example … you can cut a leg and you will lose a lot of “weight” instantly. Hurray !!

More realistically (and a little less insanely), you can also lose a ton of water weight very quickly.

This is a fact that builds many stupid fad diets and useless “cleansing” and “detoxification”. They promise fast weight loss results, and then they should do things for you that lead to significant (and temporary) water loss while claiming to be body fat. You will then regain the weight of the water shortly after and finish right back where you started.

How exciting.

This is also the reason why professional wrestlers who need to do weight for their fight sometimes sit in the sauna before the official weigh-in. It is so that they can temporarily lose a certain amount of weight of water (no fat) very fast.

In addition to water loss, you could do the same lose weight on losing muscle… something most people want to avoid at all costs.

Damn, you could get food poisoning and poop your brains and you’ll drop a few pounds in minutes.

The point I’m dealing with here is that if you want to know how much weight you can lose in a month (and you don’t care what the source of that weight is), the answer to the question will be: potentially a lot.

But we are asking the wrong question

If you’re reading this, I’ll assume you’re not interested in losing temporary water weight, you don’t want to lose too much lean muscle, you don’t have “explosive diarrhea” on your to-do list and you don’t feel comfortable with the idea of ​​cutting your leg (smart movement).

And in this case, the only one we are really talking about when we ask this question is body fat.

Therefore, with this important distinction, we can now reformulate the question a bit.

Instead of asking how much weight you can lose in a month, let’s do it …

How much Fat Can it be lost in a month?

See that it is a question we can answer more accurately. All we need are two simple facts and some easy math.

Fet núm. 1

A caloric deficit is the sole cause and requirement of fat loss.

This means that in order to lose any amount of fat, you need to eat fewer calories, burn more or make a combination of the two so that there is a constant deficit.

Additional details here …

Fet núm. 2

There are about 3500 calories in 1 pound of body fat.

This means that for every 3500 calorie deficit you have, you can expect to lose about a pound of body fat.

Keep in mind, however, that you shouldn’t expect to lose exactly 1 pound of “weight” in this scenario, as the other factors I mentioned earlier (water, poop, stomach contents, etc.) will eliminate the number of scale to some extent (for example, you can lose 1 pound of fat but gain 0.5 pounds of water, so the scale will only show a 0.5 pound loss).

In addition, factors such as NEAT (thermogenesis of exercise-free activity) and TEF (thermal effect of food) are constantly changing so that they affect exactly how many calories you end up burning each day.

Having said that, loving you lose about 1 pound of weight for every 3500 calorie deficit you create is still the best method we have for loving how much weight can be lost in a given period of time.

Additional details here:

Math: How Much Will You Lose in a Month?

Given these two facts, all that remains is to calculate the amount of deficit you will have over the course of a month.

Here are some examples.

Example 1

Let’s say some example of a person needs to eat 2500 calories a day to maintain their current weight (again, this is just one example … you can find out how many calories you i need to eat one day here).

Now let’s say they start eating 2000 calories a day.

2500 – 2000 = a deficit of 500 calories each day.

In this scenario, our example can expect to lose About 1 pound per week. Because? Because a deficit of 500 calories a day x 7 days a week = 3500 calories.

Pretty simple, right?

We now extend this example to a month instead of a week.

Since there are about 4 weeks a month, this example of a person you might expect to lose About 4 pounds a month.

Example 2

Let’s imagine that our example person decided to create a bigger deficit.

In addition to eating 500 fewer calories, they also burn 250 more calories through exercise such as cardio.

They now have a total deficit of 750 calories a day instead of 500.

How much can you expect to lose in a month now? About 6 pounds.

Example 3

What if our example person suffered from a 1000 calorie deficit every day?

They would lose About 8 pounds a month.

The deficit determines the rate of weight loss

I think you can probably already see that the rate at which you lose fat / weight is determined by the size of your deficit.

Meaning …

  • The smaller your deficit, the less weight you can expect to lose in a month.
  • The bigger your deficit, the more weight you can expect to lose in a month.

From here, the not completely perfect, but still accurate enough “3500 calorie deficit = 1 pound lost” the equation will help you reduce things and get one decently accurate estimate as for the weight you can lose in a given period of time.

And that brings us to an important question …

How fast should you try to lose weight?

Once you understand the simple math behind weight loss and that adjusting calorie intake / production can make progress go faster or slower, you may start to think …

“I will create a huge deficit so I can lose weight as FAST as possible!”

I’m listening to you.

But the problem with this line of thinking is that successful weight loss is so much more than just doing it quickly.

So while it is tempting to continue with some excessively low calorie diet (for example 1200 calories a day) and / or start burning an excessively high number of calories, that’s not what you should really do.

Why not, you ask? Just above my head …

This is basically a list of everything you should try avoid during weight loss and trying to get things done as fast as possible will cause and / or worsen 100%.

And this brings us back to the question before us: at what speed should you try to lose weight?

This is what I recommend …

The ideal rate of weight loss (per week)

Aim for loses between 0.3% and 1% of total body weight per week. In most cases, this works somewhere between 0.5 and 2 pounds per week.

As I explain to Superior fat loss, this is the sweet spot for healthy, sustainable and calm fat loss results quickly realistic WHILE minimizing or simultaneously preventing the MANY problems that occur during the fat loss process (like the one I listed a minute ago).

How much is this per month?

To apply this recommendation in terms of how much weight you should ideally lose in a month, you only need to multiply the weekly rate by 4 (since there are about 4 weeks a month).

In the majority cases, you are watching between 2-8 pounds lost a month.

What’s next?

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