October 11, 2021

How Much Weight Can You Safely Lose in a Month?

Many people want to lose weight. But there’s a way. A rapid or extreme weight loss can cause more harm than good for your body and mind. A healthy lifestyle, which emphasizes good nutrition and lots of exercise, is key to safe and sustainable loss.

You can lose as much weight as you like in a given month. The answer to this question, like many things in life, is individual and contextual. But, there are some guidelines and good practices we can give people,” Brad Dieter, Ph.D. is a NASM-certified nutritionist coach.

We asked Amy Shapiro (MS, RD), CDN to weigh in on how much weight you can lose safely and healthy in a month. You can read their responses below.


  • Brad Dieter is a NASM-certified nutrition expert, author, and researcher.
  • Amy Shapiro MS, RD and CDN is a New York City-based registered dietian and founder of Real Nutrition.

Why You Should Avoid Dieting

When it comes to weight loss, the first thing that pops into your mind is dieting. But, it should not be done. Why? They don’t work and can lead to unhealthy eating habits.

People tend to use diets as quick fixes to lose weight quickly. They can be restrictive and extreme. Even though they can often achieve results, they are rarely sustainable because the practices don’t last,” says Amy Shapiro (registered dietician behind Real Nutrition in New York City).

You are creating unhealthy thoughts about food and your ability to achieve your goals if you place all your hope on a diet that isn’t sustainable. “Negligibility in achieving your goals or maintaining them can lead to self-doubt, self-criticism, and negative self-talk. If you stop following a diet, you will gain inches and begin looking for a new diet. Shapiro says that the cycle can continue for many years, if not a lifetime.

How to Lose Weight the Healthy Way

You want to live a lifestyle that is good for your entire health and not just for weight loss. The idea is to create long-term strategies where you eat well and allow for occasional indulgences. Weight loss and better health are the ultimate goals. Although you may not be able to get there immediately, you can work your way up,” Shapiro says. Here are her top tips for healthy and sustainable weight loss.

  • You should be focusing on nutrition. Create whole food meals that are rich in fruits, vegetables, whole grains and nuts, as well as lean proteins and healthy fats. Processing foods should be put on the back burner. Portion control is an important aspect of nutrition.
  • Practice mindfulness. Mindfulness is also a part of life. Tools such as food journaling, when you’re just starting out, can help you to see where you are at and where you need to go.
  • Avoid the all-or-nothing mentality: If we think negative thoughts about something, such as “I can’t have that” or “I’ll never eat it again,” then this leads to defiance and excessive eating. Healthy living removes guilt as you realize there is enough space for everything. You can make a more indulgent meal by combining it with healthier dishes.
  • Be consistent: My motto is “consistency moves me the needle.” Individual moments (cheats etc.) Weight gain will not occur from eating. Get back on track as soon as you finish your meal. This will allow for long-term thinking and problem-solving. It also allows you to achieve sustained results.

How Much Weight Can You Healthily Lose in a Month?

There are many factors that influence the amount of weight you can lose within a month. These include age, lifestyle, hormones and metabolism. Shapiro says that the initial few weeks of a diet change can be faster. She has seen results ranging from 7 to 12 pounds, with the following weeks showing a steady, but slower, loss of one to two pounds each week.

Where Are You Starting From?

Another important factor is where you’re starting from. The more weight someone must lose, the more they are able to lose in a given month. According to Dieter, 200 pounds is more than 20.

According to Dieter, most guidelines recommend that you lose between 0.5 and 2.0 pounds, or 1 to 2 percentage points of your total bodyweight each week.

How much weight you lose in a month will depend on how long you wait. Dieter recommends that you aim to lose less weight per month if your timeframe is longer.

It’s best to take it slow if you are trying to lose weight for a long time. According to a dieter, “Those who are going to be losing weight or trying to lose it for a long time should stick with conservative numbers. For those who have a longer-term diet plan, the ideal target is 0.5 to 1 percentage per pound body weight per week. A shorter dieting cycle can lead to an average of 1 to 1.5 percent per kilogram of body weight per week.

Talk to your doctor if you are struggling to lose weight or have questions about how to do it. A dietician or nutritionist may be able to provide guidance that suits your lifestyle and current needs.

Beyond the Scale

It is important to remember that weight loss does not happen in a linear fashion. Therefore, plateaus are normal and expected. My clients often feel that their weight loss continues even though the scale does not move every week. They aren’t bloated and appear to be “de-puffed” and have more energy. Their skin starts to glow after a few months. says Shapiro.

You may notice a significant drop in weight if you are trying to lose weight and have been eating a lot of processed and fast food foods. Your weight loss will likely slow down as your body adjusts to the new diet. You need to keep going on your nutrition journey, and not let this discourage you.

While weight loss may slow down, you will still be working towards a healthier lifestyle. Shapiro adds, “Additionally this is where healthy habits come into play, including increased sleep, meditation and reducing stress. And moving your body in ways you love.”

A Word From Byrdie

Weight loss is a personal goal and not for everyone. If you are looking to lose weight, however, it should be closely tied to your overall health. Do not sacrifice your health to lose weight. This can cause unhealthy relationships with food and exercise as well as a loss of your overall health. Slow and steady weight loss is easier and more sustainable. Weight loss is not a race. Stops and starts are normal. Healthy fat loss requires you to be kind, gentle, patient, and understanding.