Fat Loss

How Much Weight Can You Lose In a Month

Guy running on treadmill. | Fuelled Nutrition

There are a lot of people out there looking to lose weight. Unfortunately, a lot of people want to lose weight so badly that they apply extreme measures & set unrealistic goals for themselves. Super restrictive diets, super intense workouts, extreme use of supplements – all these things can help you out in the short term but are bound to fail in the long term since they fail to consider the thing that’s most important for effective long term weight loss - Sustainability.


How much weight can you lose in a month

The answer is – It depends. It depends on a lot of factors like – your genetics, your eating habits, your activity level, your body condition, etc. Each of these variables is going to play a role in the journey.

A physique athlete looking to lose a few extra kilos to get stage ready will have a different strategy than someone who wants to lose 30 Kgs.

The question you should ask instead is How much weight should I lose in a month?

We have to consider 2 things while answering this question – Speed & Sustainability. Until and unless you’re a stage athlete, you should be more concerned about sustainability rather than speed.


Why Sustainability

Imagine this – One day, you finally make the decision to lose weight. You currently weigh 90 Kgs. You set your target weight as 70 Kgs. And you set out to achieve this giant target in 2 months. You put yourself on a very restrictive diet, you use a lot of fat burners, you start doing endless cardio and you manage to get down to 82 Kgs within a month but then it starts getting tougher. Eating so little daily has started troubling you. You start craving for food. And you finally give up.

In no time, you gain all the weight back as you get back to your old eating habits – This time, with a little less muscle in your body which you lost while extreme dieting. So now, your metabolism is not what it was a month back.

This is a very common scenario that happens to people. And they fail to understand that speed is not always better. This is a long term thing. Staying healthy is a long term thing. You can’t look at it from a short term perspective.


How much weight should you lose

Anywhere between 0.5% to 1% of your total body weight per week is a VERY GOOD progress. That means, if you’re 90 Kgs – 450 grams to 900 grams per week is a very good progress. If you lose 900 grams per week for 12 weeks, it’s 11 Kgs.

Guess what, you enjoyed the process, included a few foods that you like in your diet, saved some bucks by not spending on fat burners, protected your muscle (Even gained some if you’re a beginner) and lost 11 kgs.

This is how you lose weight in a healthy way, keep it off, and become successful at it in the long term.


Enjoy the process

It’s very important to enjoy the process. Because if you don’t, you’ll give up. Now that doesn’t mean that you’re going to enjoy every day. No, that’s not the case. Some days you’re just going to hate it. It’s on those days that you have to push yourself and motivate yourself to push through and do the work.

If you like swimming, start your journey with swimming. If you like lifting weights, start with lifting weight. If you like eating bread, include some bread in your diet. If you like eating some fruit, include that fruit in your diet. Start with something that you like doing – enjoy the process, set realistic targets and think from a long term perspective.



It’s tempting in the beginning to think that we can lose 10 kgs in a month by doing extreme dieting and extreme workouts. But we fail to consider the sustainability factor.

Start slowly, focus on long term goals instead of short term goals, prioritize sustainability over speed and track your progress regularly to stay motivated.

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