Last Updated on May 27, 2021 by Martin
How Much Weight Can You Lose in a Month? It is a question many people are asking when they want to get started losing weight and want to optimize their diet!
For sure, you can lose 20 or even 30lbs in a month if you follow a strict diet and protocol, potentially even starve yourself.
But doing these types of diets will backfire on your making it difficult to maintain your diet in the long run and keep the weight off.
We will talk about that later in this article.
The 3 Golden Rules When It Comes to Weight Loss
Before you get started doing your diet losing 20, or 30lbs in the next month or so? There are a couple of weight-loss rules that are good to know about!
Rule No1
The more extreme weight loss you try to achieve. The more likely are you going to gain it all back again. In many cases, you will gain even more.
Your brain doesn’t want you to go on a diet. It is against your survival instinct. So, when you have lost a lot of weight in a short period of time.
Your brain will start to release a set of hunger hormones that will make you feel tempted and hungry. Soon you are right back where you started, eating.
Rule No2
The more you weigh at the beginning of your diet, the more you will lose on average.
It is easier for a person who weighs 300lbs to lose a lot of weight compared to weighing 200lbs.
So, if you weigh 190lbs and want to get down to 170, it will take you longer than a person who weighs 300lbs and wants to get down to 250lbs.
Rule No3
The faster you try to lose weight, the less fat you will lose.
Normally when you try to lose 20 or 30lbs in a month, most of what you are losing are fluids, pure lean muscle mass, and only a little fat.
It will make your metabolism decrease and make it a lot easier to gain weight again because you have fewer muscles to burn energy.
It is not unusual for a 20lbs weight loss to be a little as only 2lbs of body fat lost.
If you have aimed to lose between 6 and 8lbs pounds, most of it could have been body fat if you followed a diet and exercise routine.
• Also Check Out Our Article: 6 Faster Ways to Fat Loss That Will Stick
How Much Weight Can You Lose in 2 Months?
OK, I guess you realized that losing 20lbs in a month was a little bit too much?
The highest amount of weight I have heard of lost in a 2-month period is 35lbs.
For the average dieter, more realistic numbers are between 15 and 25lbs. Keep in mind; your fat loss will be higher compared to a 35lbs weight loss.
If you aim to lose between 15 and 20lbs, it will be a lot easier to maintain as well.
How Much Weight Can You Lose in 3 Months?
When we are talking about diets that last around 3 or 4 months, we start to get more realistic about expectations and the results we can get.
A realistic weight loss target for a three-month diet is around 25 to 30lbs. What we consider here is that your average monthly weight loss will decrease over time.
Also, this target is a weight loss that will be easy to maintain after you have finished your diet.
Again, be aware that there are statements and diets out there promising you a weight loss of around 50lbs in three months. It’s a bit too much for the average person.
How Much Weight Can You Lose Doing Intermittent Fasting?
Intermittent fasting is a protocol where you have your meals within certain timeframes and stay away from any calorie intake outside that frame.
Here the 16/8 rule is a trendy way to do intermittent fasting. It means you have had your breakfast at 12 PM and finish your last meal at 8 PM. After that, you follow a fasting period of 16 hours.
Intermittent can help you lose weight effectively. But it cannot help you lose weight faster than any other diet.
See more intermittent fasting as an option you can choose to make your diet easier. If you, for example, don’t like breakfast, intermittent fasting is well suited for you.
Furthermore, intermittent fasting is also greatly beneficial if you do the keto diet.
• Get 7 Tips to Turn a Failing Diet into a Weight Loss Success
How Much Weight Can You Lose Doing the Keto Diet?
There are claims out there saying that you can lose up to 30lbs doing the keto diet.
But these claims are quite overstated and may only apply in rare cases for extremely overweight people.
A healthy weight loss doing the keto diet that will be healthy to maintained is up to 10lbs in your first month. Expect that this number will slightly decrease during the following months doing the keto diet.
Is Keto the Most Effective Diet?
The keto diet has gained a reputation for being one of the most effective diets around. The diet to turn to if you want to lose a lot of weight and keep it off.
However, the keto diet may not be for everyone. There is no proof that you can lose more weight doing the keto diet than other types of diets.
In fact, there are scientific studies available saying that you may not lose as much weight doing the keto diet if your blood sugar levels are low, normal, or just slightly increased.
So instead of doing the keto diet because everybody is talking about it, find a type of diet you like. Look for something that fits into your way of living, offering foods that you like to eat.
Often it can be what you are having already, just in smaller amounts.
If you prefer the keto diet, check out our keto hacks that will turn your diet into a success. Also, learn more about exogenous ketones and our keto diet free trial that can help you get a faster fat loss.
What About the HCG Diet?
The HCG diet is an extreme diet that promises you a weight loss of up to 1 pound of body fat daily, equal to 30 pounds in a month.
It will be dieters who weigh the most that will achieve the greatest weight loss. However, an average dieter may lose between 10 to 15 lbs. monthly.
There are two versions of this diet, including daily injections of HCG (Human Chorionic Gonadotropin) performed by a healthcare professional.
The other, a homeopathic version called The Official HCG Diet; you take HCG droplets daily to promote fat loss.
Getting A Little Help to Reach Your Weight Loss Goals
Whether you want to lose 5, 10, 30lbs, or even more? It is always nice to get a little help to achieve your goals!
In the following, we will look at a couple of options you can use to get your diet started and lose as much weight as possible safely.
Combine Diet and Exercise
Setting off some time for exercising and activities will help you accelerate your weight loss and give you faster results.
Remember, you don’t have to spend hours in the gym working out 7 days a week for hours. 3 days weekly with cardio and muscle building is enough to promote a significant weight loss.
If you don’t like to work out, daily walks, sports, and other activities will do you well.
Fat Burners
Using fat burners can be a great help to achieve a steady-going weight loss with fewer obstacles. But remember, they can only help you if you make an effort yourself.
There is no magic pill here; it only helps suppress your appetite, raise your energy levels, and improve your fat burn.
You mustn’t fall into the latest diet craze, choosing a fat burner based on gossip or famous actors.
Make sure to choose a fat burner like PhenQ that comes with ingredients based on science and research.
Learn more about how it may help you lose as much weight as possible in this PhenQ review.
How Much Weight Can You Lose in a Month – Conclusion
Patience is a virtue when it comes to losing weight. Trying to lose as much weight as possible often ends with a weight gain at the end.
Instead, be patient and go slow with your diet. Take your time and focus on changing your eating habits so they will also stick when you have finished your diet.
