dietitian sitting on kitchen counter with glass of water in hand

How Much Weight Can You Lose in a Month? A Healthy Weight Loss Plan 

I’m sure you’ve seen those magazines that feature celebrity stories of rapid weight loss and the step-by-step meal plan on “how to lose 10 pounds in 10 days.”

Yeah, those don’t work (as I’m sure you know).

Instead of asking yourself “how fast can I drop these 20 pounds?” I want you to change the question to:

“What changes do I need to make daily that will help me lose the weight safely and actually keep that weight off?”

dietitian speaking to how much weight can you lose in a month
 Weight loss that lasts does not have to feel impossible

So let’s get right in to it!

How much weight can you lose in a month?

A good rule of thumb is to drop 0.5-2 pounds per week.

But know that there WILL be weeks where you don’t drop any weight AND there will be weeks where the scale spikes a little – and that is NORMAL!

In order to lose 1 pound of fat, you must expend or burn off about 3,500 more calories than you eat each week.

This requires you to drop your current energy intake by 500 calories per day.

Before you panic, there are ways to reduce your intake by 500 calories without feeling hungry or even needing to count calories.

Remember, the slower the weight loss, the more likely you will keep it off.

How Much Weight Can You Lose in a Month? A Healthy Weight Loss Plan 

How Much Weight Can You Lose in a Month?

A healthy rate of weight loss is different from the maximum amount of weight you can lose in one month, as rapid weight loss isn’t always sustainable long term.

Focus on ADDING non-starchy veggies in most of your meals

Non-starchy veggies are satiating and they fill you up with more volume and fewer calories. 

Examples of non-starchy vegetables include leafy greens, tomatoes, cucumbers, mushrooms, carrots, bell peppers, broccoli, cauliflower, zucchini, and asparagus.

Fill half of your plate (or more if you want) with non-starchy vegetables, like salads or sautéed veggies.

Make sure there is protein at all of your meals and snacks

Including protein at every meal helps keep you full and satisfied for longer periods of time!

Protein is also important during weight loss because it preserves muscle mass during periods of caloric restriction.

Examples include grilled chicken, turkey, fish, shrimp, other seafood, eggs, tofu, and seitan.

Aim to fill one-fourth of your plate with protein-rich foods.

Swap some of your carbs to fiber-rich carbs 

Fiber is found in many different kinds of food but is especially abundant in fruits, vegetables and whole grains.

Eating more fiber is one of the most freeing ways to lose weight because you can be generous with your portions!

Additionally, they are loaded with nutrients giving your body the nutrition it needs to function properly while helping you lose weight without the restriction that often comes with dieting.

Fiber-rich foods include whole-grain spaghetti, lentils, beans, and peas.

Aim to fill ¼ of your plate with fiber-rich carbs.

Make time for regular movement and exercise

You need to get that movement in, sister!

Aim for at least 20 minutes a day and bonus points if you go outside to get that movement in.

My favorite underrated form of movement is walking. Don’t overcomplicate it because that’s when the excuses start coming up 🙂

Finally, allow flexibility into your meals for long term weight loss

It is so important if you are looking for long term weight loss that you allow flexibility into your day. The more rigid and strict you are with your diet, the less likely you will actually stick to it.

When you eat more fiber and protein during your meals, it helps to balance hormones which in turn leads to less cravings and fewer mindless snacking.

Filling your meals with nutritious foods ensures you are getting the nutrients your body needs to function properly and curb cravings because many times cravings are your body’s way of telling you to 1. Eat more food or 2. Eat more nutritious foods.

Bottom line, you do not want to lose weight rapidly and the goal is never to lose weight through restriction and strict dieting.

You really want to focus on losing weight in a HEALTHY way that improves your health, energy, mood and life.

My clients love how simple but effective this method is of being able to eat more food and still be in a calorie deficit without counting calories.

Send me a message on Instagram and let me know if this was helpful for you and which step you need to focus on!

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