How much weight can you lose in a month?

On the way to dream weight, many wonder how much weight you can lose in a month. You can find out what is possible and still healthy here in the article.

If you have made the decision to lose weight, it usually cannot go fast enough for you. Many are particularly motivated at the beginning of a diet. However, radical diets are anything but healthy and in the end, the famous yo-yo effect awaits.

The right balance

The challenge in losing weight is finding the right balance between the necessary discipline and excessive weight loss. Losing weight usually means changing your habits, which in turn means giving up (at least in the beginning) and discipline. On the other hand, those who approach their project with too much motivation make it harder to lose weight unintentionally, as too radical a calorie deficit has a negative effect on the body’s energy metabolism and thus disrupts weight loss in the long term.

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If the daily calorie deficit is too large, the body begins to lower its basal metabolic rate and adjust to a lack of food in the long term, which is also known as hunger adaptation ( 1 ). The metabolism slows down and the basal metabolic rate drops (the body needs less energy), for example by reducing muscles. The result is that you have to eat less and less to lose the same weight. So you have great success in the first few weeks, but over time it becomes much more difficult to lose weight. Depending on how the body compensates for the calorie deficit, it can also happen that you no longer lose weight, although fewer calories than before are being consumed.

How many pounds can you lose in a month?

In order to answer the question of how much you can lose weight in a month, it is therefore important to know when the body begins to switch to starvation metabolism (also known as “metabolism that has fallen asleep”). As a rule, the first body functions begin to change in a sedentary lifestyle from a daily calorie deficit of around 500 calories and in an active lifestyle from a calorie deficit of 1000 calories per day.

In order to burn one kilogram of fat, a total of about 7000 calories have to be saved. With a daily deficit of 500 calories, you can lose around 2 kilograms per month. If you want to lose more weight, you can lose around 4 to 5 kilograms per month with an active lifestyle and a daily calorie deficit of around 1000 calories.

Tip: To get an approximate overview of your own calorie requirements, online calorie calculators are suitable ( see here ). With these, you can calculate your personal calorie consumption.

Avoiding changes in hunger metabolism – 4 tips

So if you want to lose more than 2 and a maximum of 4 to 5 kilograms per month, you should ensure that the body’s switch to economy mode is inhibited. This works best with the following tips:

Drink enough:

 Sufficient fluids are the foundation of all metabolic processes in the body. The German Nutrition Society (DGE) recommends ( 2 ) drinking around 1.5 liters per day. Anyone who is physically active should drink about 0.5 to 1 liter of water a day.

Regular exercise:

 Regular exercise is also crucial for a well-functioning metabolism. Moderate strength and cardio training should be on the plan 2 to 3 times a week.

Eating balanced: 

The metabolism loves diversity ( 3 ). So eat colorful and balanced meals. Most of your food should be vegetables (especially vegetables).

Sufficient sleep:

Sufficient and good sleep is also crucial for an active and well-functioning metabolism. In addition to the length of your sleep, also pay attention to the quality of your sleep. The duration of sleep should not be too short, but also not too long. During the day you should feel well-rested and focused.

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