How Much Weight Can I Lose In A Month? Here’s The Brutally Honest Truth

January 22, 2017 | 244 Comments

how much weight can you lose in a month


Chances are you’re reading this article right now because you are desperate.

You are sick and tired of the way you look.

You are fed up with being overweight, unhealthy, and feeling like shit.

You want results and you want them now.

You’re just starting out so you want to know how much weight will you be able to lose in a month.

But more specifically you want to know the MAXIMUM amount of weight you can lose in a month.

And you want to do it with as little work as humanly possible.

Now I could easily draw out this intro paragraph a bit longer and tell you how the world and the government has fucked you into being overweight.

I could tell you how it’s not your fault.

I could tell you that all you need to do is sign up for my $97 program and you’ll be able to lose 50 pounds in a single month with zero dieting, 20 minutes of exercise, and less effort than hitting resume on the season premiere of Orange is the New Black.

That would be the dream, huh?

Well that’s because it is a dream.

“How much weight can I lose in a month?” Why asking this question already guarantees you’re fucked

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The mere fact that you’re asking this question shows flawed thinking.

If you’re asking “how much weight can I lose this month,” you’re basically telling yourself, “I want this weight loss crap to be over as fast as humanly possible.”

And that’s totally understandable.

When you’re first getting started, no one wants to diet and exercise.

It’s not a sexy and enjoyable thing to do.

But if you’re looking for ways to lose the maximum amount of weight in a month, 2 months, 12 months or whatever…

…then you’re telling yourself that you don’t want to put in the work after that time period.

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You’re telling yourself “Okay, I’m going to exercise 6x per week and eat nothing but salad for the next 30 days.”

But after those 30 days, we all know what happens.

Everything goes to the shitter.

Your old shitty eating habits come back up, you stop exercising, and surprise, you gain back what you lost in a matter of days.

But this should really come to no surprise.

You essentially fucked yourself from the beginning.

Deep down you knew you could never sustain your insane workout/diet for the month.

What’s the maximum amount of weight someone can lose in a month?

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Okay let’s give some practical advice.

Here’s what you can realistically expect to lose if you’re just starting a weight loss plan:

The more weight you have to lose, the more you will initially lose.

If you are 100 pounds overweight, you’ll probably lose up to 20 pounds in your first month.

This is simply because you have more bodyweight to lose.

That and you’re going to lose a lot of water weight.

But if you are already pretty lean and have 10 pounds to lose, you might only lose 1-2 pounds in a month.

Most people will lose 1-2 pounds per week

Note how I said just said “pounds.”

This isn’t pure body fat.

The first week you will more lose more water, then it tapers off to 1-2 pounds per week.

Related: Can you lose 10 pounds in a week?

Once you get to those last 5-10 pounds, weight loss can slow down to as little as 0.5 pounds per week.

Weight loss is not linear

weight loss linear

As much as we want it to happen, weight loss is not linear.

This means you are not going to lose 1 pound per week for 12 weeks until you reach your goal weight.

You’ll go some weeks losing 1-2 pounds per week, then go 2 weeks without losing anything.

The secret is to stay consistent and trust the process.

30 days is not enough time to see big changes in your body

Sorry to crush the dreams of everyone reading this article, but 30 days is not nearly enough time to see huge changes in your physique.

I’m not saying you won’t see results.

But seriously, what were you expecting to happen in 30 days?

Professional fitness models give themselves up to 20 weeks to get shredded and you want that in 30 days?

Get the fuck out of here.

Instead of 1 month goals, use 1 month checkpoints

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Trying to lose the maximum amount of weight in 1 month (30 days) never works because you’re not focused on creating life long habits.

It’s why people who try to lose weight for a wedding or high school reunion immediately put back on the weight afterwards.

They’re so focused on getting in shape by the end of the month that they have know idea what the hell they’re going to do afterwards.

So how do you beat this?

Instead of setting 1 month goals, set 1 month checkpoints.

1 month checkpoints remove the stress and pressure of having to hit some ridiculous goal at the end of the month.

It helps you refocus your mental energy and really gives you a sense of accomplishment every single month.

Here’s an example:

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1 month goal: “I need to lose 10 pounds in the next month.”

1 month checkpoint: “I will make healthier food choices and stay within my daily calories.”


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1 month goal: “I will never eat sugar again this month.”

1 month checkpoint: “I will reduce my sugar intake slightly and focus on staying within my calories.”


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1 month goal “I will go to the gym 6x per week for 2 hours at a time.”

1 month checkpoint: “I will go the gym at least once this week then 2x next week, then 3x the following week. As long as I’m improving, I’m good to go. ”


As you can see, the whole point is to take incremental steps towards your goal instead of trying to take one massive leap and fall flat on your face like most people.

So bottom line: Use 1 month checkpoints to create momentum and crush any long term goal.

Your 3 step battle plan to losing the max amount of weight this month (and the rest of your life)

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Step #1: Create a calorie deficit

The cornerstone of any diet is a calorie deficit. This means you need to eat less than your burn in order to lose weight.

Most people can start with getting about 10-12x your bodyweight in pounds for their daily calorie intake.

You would need to slightly adjust down if you aren’t initially losing weight.

If you want to lose weight faster, you would start at 10x.

But please note that the lower calorie you go, the harder it gets since hunger will be greater.

Step #2: Get your macros (and micros) under order

Macros are your protein, carbs, and fats.

In order to preserve muscle mass as well as regulate hunger, you should aim to get a minimum of 0.6 grams of protein per pound of bodyweight if you’re relatively sedentary.

If you’re doing heavy weight lifting like I recommend in Superhero Shredding 2.0, then you would need to bump that up to 0.8 grams.

Step #3: Set realistic expectations

Arguably the most important step in this whole process.

Most people know that they need to eat less crap and exercise more in order to lose weight.

Where 99% of people screw up is they’re unrealistic, lazy, and really just too much of a pussy to put in the work.

Sorry, some one had to say it.

Anyone can chase the goal of losing 5-10 pounds in a month but how many can maintain those results for the next 6-12 months? How about 6-12 years?

Most can’t.

That’s why expectations are so important.

You can’t expect a miracle in a month. The sooner you realize that, the better off you’ll be.

So what exactly the brutally honest truth?

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It’s this:

  • If your mentality is “What is the maximum amount of weight I can lose this month?” then you already lost. You will never be successful at losing weight unless you approach it with a long term mindset.
  • The stories you hear about people losing 30+ pounds per month almost never happen unless you’re morbidly obese.
  • Weight loss is not linear. You always lose more in the beginning, level out to about 1-2 pounds per week in the middle, and weight loss slows down to a crawl in the end. Always.
  • Stop searching for the fucking “secret.” It doesn’t exist. Just like becoming a millionaire or finding that perfect girlfriend who’s hot, smart, and kind, there’s no secret. The “secret” is that there is not secret. It’s all about having consistency, grit, and determination to get what you want.

What’s your biggest struggle with losing weight? Drop a comment below and let me know. I’m glad to help.

244 Comments - Leave Your Thoughts

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  1. Hi I’m Steve
    I changed my mind before I was able to change my weight.
    I am 61 and 6′ 4″ and was 328lbs
    I started eating protein small carb coffee and fruit for breakfast. Protein 6oz salad fruit Lunch. Salad 6 oz protein , vegetable Dinner. 80oz water a day. Now 5 months later I am 258 lbs.
    No more snoring , no more knee and ankle pain, lots more energy, And don’t feel hungry.
    Change your mind and you can change your weight !

  2. Hey there!
    I’m starting my weight loss journey.. for years I have neglected myself and my weight, the better half of my life was spent healthy compared to where I am now. I am 5’6″ and 292lbs. I finally hit over 300 but due to COVID and being sick the past few weeks I lost about 21lbs. I don’t have an eating regiment, I don’t have an exercise routine.. I’m a single mom with barely 2 hrs for my own sanity a day. It is so hard to make time to do anything extra let alone go to the gym or hang with friends. But I know I need to make that time to change. I read your article because I was curious, not because I think there’s a magic wand but because I was curious what was reasonable. Thanks for the kick in the ass though – definitely warranted.

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