What Is a Healthy Weight to Lose in a Month?

Many people view weight loss as a sprint when it’s really a marathon. Whether you want to lose 20 pounds or 120 pounds, it’s important to set realistic goals for every month of your weight loss journey. But what is a healthy weight to lose in a month?

Impact Family Wellness, Cedar Park’s weight loss clinic, answers this question and offers helpful tips for anyone looking to change their lifestyle. Use this helpful guide to learn how much weight you should aim to lose each month and how it impacts your overall wellness goals.

Losing Weight Safely Is a Slow Process

Weight loss and weight gain boil down to your caloric intake. Calories are a measurement of energy that the body both consumes through food and expends through daily activities and aerobic exercise. While it’s possible to drop pounds fast by drastically cutting your calorie intake, this is not healthy since the body still needs enough energy food to fuel it. 

The body must burn approximately 3,500 calories to lose a single pound, which makes rapid weight loss dangerous and, in many cases, unlikely to last. 

What Is a Healthy Weight to Lose in a Month?

Doctors and dieticians agree that slow, steady weight loss is best, especially if you want to keep the weight off for good. According to The Centers for Disease Control and Prevention, people who lose one to two pounds per week are more likely to see long-lasting results, whereas those who lose more in a short time frame tend to gain it back. 

It’s easy to calculate how much you’ll need to adjust your caloric intake when you follow this formula. A one-pound loss per week means your body burns 3,500 calories, while a two-pound loss would mean burning 7,000 calories more than you take in. This equates to a total monthly weight loss of between four and eight pounds. 

Are There Exceptions To How Much You Can Safely Lose in a Month?

In general, rapid weight loss is not healthy, and doctors suggest you stick to the standard of losing one to two pounds per week. However, there are some exceptions to this rule. 

For example, patients who undergo bariatric surgery for weight loss often lose more than the standard recommendation. This is because the surgery alters the size of their stomach, which causes them to eat more slowly and, therefore, take in less food. In patients who are more than 100 pounds overweight, it’s not uncommon for them to lose as much as 20 pounds in the first month after surgery, though this number will eventually dwindle with each passing month.

How to Set Attainable Weight Loss Goals Each Month

Now that you know what is a healthy amount of weight to lose in a month, it’s time to focus on how you can achieve your goals. The first step in any weight loss journey is to make a commitment that you can stick to and set specific, realistic goals for yourself. 

You may decide your ultimate goal is to lose 50 pounds and eat healthier, but this isn’t specific enough to track. Instead, you could set a much more specific goal of cooking lean meats and vegetables for yourself six days a week. This holds you more accountable for your eating choices while still giving you the freedom to order your favorite dishes from restaurants in moderation. 

If you find that your specific goals lead to a four- to eight-pound weight loss each month, gradually incorporate more goals until you achieve your end weight. These goals could focus on your eating habits, activity, and even sleep or stress management, as these all play a role in long-term weight loss. 

Simple Tips for Dropping Pounds Every Month

Are you eager to start your weight loss journey today but not sure how you can make the necessary lifestyle changes? Following these tips can help you achieve your goals.

• Swap sugary drinks, including alcohol and soda, for water, seltzers, or unsweetened juices
• Avoid habits that lead to overeating, such as snacking while watching TV or out of boredom
• Exercise with activities that you enjoy doing
• Eat your meals slower

Implementing these easy changes into your routine can facilitate your weight loss goals and help you make healthier choices in the long run. 

Track Your Caloric Intake for a Healthy Monthly Weight Loss

Many people consume more calories than their body needs and put on weight as a result. Large portion sizes and foods with few nutritious values tend to contribute to this influx. Experts suggest tracking your eating habits with a food journal.

At the start of your weight loss journey, this tactic may be eye-opening, especially if you frequently reach for snacks during the day or hit the fast food drive-thru after a long day at work. You’ll be able to see just how much you consume and adjust your habits accordingly. 

Tracking your eating habits not only improves what you eat but how much of it as well. This is one of the best ways to learn about portion control and reduce your caloric intake by eating healthier portions at each meal. 

Understand that Weight Loss Isn’t Linear

If the scale doesn’t show your ideal number, but you feel more energized or notice your clothes are looser, your lifestyle changes are working.

If you’re sick of diets that don’t work and are ready to achieve successful weight loss with lasting results, Impact Family Wellness is here to help. We offer personalized nutritional plans that are easy to stick to and fit your specific goals and lifestyle.

What is a healthy weight to lose in a month? While you’re on the right track, if your weight is four to eight pounds lighter, it’s important to look beyond the scale. Weight loss is not always linear, so you may drop ten pounds in a month or only lose one pound. 

Visit our clinic in Cedar Park, TX, or call (512) 537-2177 to learn more about our weight loss program.