How Much Weight can You Lose in 30 Days

How Much Weight can You Lose in 30 Days

It is obvious for most people to ask questions that are not necessary when it comes to losing weight.

A one question that one of my gym members asked me recently was “How much weight can I lose in a month?”

Truth to be said, there is no way that anyone in the entire world can tell you the exact number of weight you can lose in a month. However, if you follow a weight loss diet properly along with exercise and rest, there are chances that you can lose at least 1-2 pound of weight in a week. 

So if you’re able to do it for a month, it would be 4-8 pound of weight in a month.

In this article, We’re going to see how much weight an individual can lose with the help of various diets like keto, intermittent fasting and so on.

How Much Weight Can You Lose In A Month

I know, I know!

I already answered this question, but I’ve to write more on this topic because it is not as simple as it looks.

When someone says or CDC(to be specific) that a person can lose 4-8 pounds of weight in a month, that’s not completely true at all.

The reason being is there are a lot of factors that influence the rate of weight loss.

If this factor changes because of your dieting lifestyle, your rate of weight loss will increase or decrease.

So what are these factors?

Just keep in mind that no one has control on these factors, however you can control them up to a certain extent, if you really want.

  1. Calorie Intake

You should know that no matter how many other things you do in order to lose weight, but if you’re not eating less calories than you burn then there is no way to lose weight.

Many will say that I’m following a calorie deficit diet but when someone professionally checks their weekly calorie average it is way more than it should be.

The reason is the weekend calories, they’re eating within limits for whole weekdays but when the weekend comes they ruin the effort of the whole week.

And they continue it for the rest of time when they follow their diet.

This is one of the reasons why you’re not losing weight and someone can’t predict the rate of weight loss.

Because people can easily tell that I will eat less calories than I burned for the week or month, tell me how much weight I will lose.

But when it comes to following it for a consistent period of time, they fail.

And, that’s more important.

If you want what the CDC says is true, you’ve to follow a calorie deficit diet consistently for a month and until you achieve your goal.

  1. NEAT

NEAT ~ Non- Exercise Activity Thermogenesis

You may or may not know about this factor which can easily influence the calorie you burned.

NEAT is a part of your daily routine and can increase your total daily energy expenditure.

How Much Weight can You Lose in 30 Days

That means if you do more of these or less of this, you can increase or decrease the rate of weight loss.

Now, no one can measure the NEAT and the calorie burned from that.

So it’s very hard to measure it.

Because of that, you can lose more or less weight. 

  1. Exercise Activity

EA – Exercise Activity

Like NEAT, EA is also a part of your total daily energy expenditure.

Although diet is more important than exercise, when you do exercise, you’re burning a few calories.

So these few calories can increase or decrease the amount of total calories you burn throughout the day.

If EA will increase or decrease so does your weight.

  1. Rest

Rest is as much as important as diet and exercise when it comes to any fitness goals.

If you’re not taking enough rest after exercising and the day, that will affect your weight loss.

There are few studies which already proved that and you can see them here and here.

  1. Hormone

I believe I don’t have to tell much about this!

The reason is there are few hormones that can easily change your weight loss rate like Insulin, Cortisol, Thyroid, Testosterone, Estrogen.

If you’re having problems with any of these hormones, there are chances that you will not lose as much weight CDC said or someone said.

So how do you rebalance these hormones?

The answer is simple, just follow a proper diet, do exercise regularly and take proper sleep.

If you focus more on regulating these hormones, you will increase your stress level and your cortisol will also increase.

How Much Weight Can You Lose In A Month Without Eating

I don’t know who can do this and who searches this on google but I’ve to write it to rank better(You get it right?)

The answer is you can lose most of your body weight if you’re not eating anything for a whole month.

That’s a ridiculous thing to do!

There are 99.99 chances that you will die, so never ever try this kind of stuff because no one can tell you how much weight you will lose and whether you will survive this or not as stated in this Healthline Article.

How Much Weight Can You Lose In A Month On Keto

Some of you are following the keto diet or planning to follow and you will have the same question like most people right?

And the answer is simple, 1-2 pounds per week and 4-8 pounds per month.

Like all diet plans, if you’re not following certain rules of keto diet like being in ketosis, you’re not going to lose as much weight as I said.

One more thing that many people find is that the keto diet works for them and it will not work for the same number of people.

There are few reasons behind that but if you’re planning to follow the keto diet plan just because someone said, you should check things to keep in mind when it comes to keto diet as stated in this article.

How Much Weight Can You Lose In A Month With Intermittent Fasting

Like any other type of dieting, if you follow a proper diet, do exercises and have enough rest throughout the week, you can lose 4-8 pounds of weight in a month and the same things can be said for intermittent fasting.

However, keep in mind that the factors that can influence your rate of weight loss can also apply to intermittent fasting.

So, whether you follow keto, paleo or intermittent fasting, if you want to lose a good amount of weight, you’ve to focus more on the consistent calorie deficit diet, proper exercise and rest.

Have Realistic Goal

You can lose as much as you want in a month only when it’s realistic.

So, you decided to lose 10lbs in a week or 2 week when first starting your diet and you don’t lose that amount of weight because it’s not a realistic goal.

Having a realistic goal is very important when it comes to weight loss.

Losing weight takes time like any other fitness goal, so don’t set unrealistic goals which can’t be achieved by anyone.

What’s NEXT!

Now you understand that no one can give you the exact number for weight that you will lose in a month because it depends on many factors.

What I would suggest is rather than thinking about how much weight you can lose in a month, just focus on following a consistent diet, exercise and rest.

If you follow all these, you will lose a significant amount of weight.

Doubts? Thoughts? Comments? Drop them below!

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