How much weight can you lose in a month to get fit safely?

With so many fad diets promising amazing weight loss results in a month, many people are always willing to try them. However, most of the time, the weight loss advertised is not what you get. That is why someone would ask, how much weight can you lose in a month?


Multiple reports on weight loss supplements and other weight loss techniques show that results vary greatly. However, the average can be 8 pounds a month, which is not bad. It is a good weight loss process if you can achieve that consistently.

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Losing weight can be tough as some people experience weight gain and increased body fat. We discuss more on how much weight you can expect to lose safely in a month and tips to help you lose weight consistently.

How much weight can you lose in a month to get fit safely?

The amount of information out there about weight loss can be overwhelming. Most will revolve around reducing your calorie intake to safely lose body weight and gain a healthy weight. However, what is the most realistic number of pounds you can lose in a month?

There is no magic number, but the CDC recommends that losing 1 to 2 pounds of body fat a week is good enough and can be sustainable. This means you can lose 4 to 8 pounds a month and achieve your healthy weight goal.

It is possible to lose more, but is the weight loss journey stable or safe? As much as you can lose more, it does not always mean it is safe for you to continue down that road.

Scientifically proven tips for sustainable weight loss

Having a higher body weight can generally make you lose self-confidence and self-esteem. Here are some scientifically proven tips that can help you lose weight consistently.

1. Eat more proteins

You must change your eating habits to lose more weight. You have to consider eating more proteins because they have fewer calories. This might not lead to rapid weight loss, but you would have lean muscle mass and consistent initial weight loss. Also, proteins will leave you feeling more full and reduce your appetite; thus no need to eat more calories.

2. Reduce processed foods

Very low-calorie diets can help on your weight loss journey, as per reviews from However, your weight loss program is better when you reduce processed food. Such foods usually contain too many added sugars, fats, and calories. For successful weight loss, reduce them as much as possible.

3. Eat healthy foods and snacks

We all enjoy having snacks in-between meals. However, such snacks can easily lead to more weight or make you lose weight slowly. Healthy weight loss involves healthy eating, such as natural snacks, whole fruits, healthy fats, carrots, and more. You will now lose weight safely while maintaining a delicious weight-loss diet.

4. Reduce sugar intake

Eat fewer calories if you want to drop several pounds in a month and achieve your weight loss goals. This involves reducing added sugar to your diet. Those asking how many calories sugar have? It is around 387 calories per 100 grams. If you reduce that, then you have fewer calories to worry about.

5. Drink more water

Drinking water can do a lot more than hydrate the body. There are claims it can help with disease control as it helps remove toxins and ultimately lead to sustainable weight loss. It is estimated that drinking 0.5 liters of water daily can increase the calories you burn by 24% and still leave you feeling fuller.

6. Have some coffee

As much as coffee may lead to sleep deprivation when taken late at night, it is not the worst beverage to have early in the day. If you have a slower metabolism, coffee may help stimulate it, so you experience better weight loss. It is estimated that coffee may boost metabolism by up to 11% thanks to caffeine.

7. Reduce refined carbs intake

People lose weight and maintain weight better if they change their lifestyle habits. This includes limiting refined carbs intake. When we say refined, it means the carbs are processed, and most of their beneficial nutrients plus fiber are removed. You may notice that it is easy to overeat such carbs leading to weight gain.

8. Workout more often

Physical activity such as strength training, resistance training, aerobic exercise, and high-intensity interval training will help you lose weight better. This could be coupled with a calorie deficit to ensure more calories are burned than consumed. The workouts can also aid in maintaining blood pressure within the healthy range.


You can lose weight safely if you follow the abovementioned weight loss tips. You might sometimes experience weight fluctuations, but you will mostly lose weight safely every month. Also, following the mentioned tips mean that your weight loss process is consistent and keeps off the lost weight. You will still get proper nutrition, ensuring the body gets all the vital nutrients.

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Laiba Nayab
Laiba Nayab

Part of the editorial team at LAFFAZ. Laiba embraces a keen interest in reading and writing about lifestyle, culture, and beauty topics; and keeps track of social media and the fashion industry.

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