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How Much Weight Can I Lose in One Month?

By Kimberly Caines ; Updated July 18, 2017

Just like how gaining weight takes time, losing weight isn't done overnight. You must develop a weight-loss plan that can easily become part of your lifestyle. Drastically cutting calories and excluding entire food groups might lead to fast weight loss, but that weight is often quickly gained back, which can negatively affect your health. A gradual approach allows you to lose weight in one month without sacrificing your health, comfort and sanity.

How Much and How Fast

You can safely lose 4 to 8 pounds in one month if you aim for a weight-loss rate of 1 to 2 pounds per week, as recommended by the Centers for Disease Control and Prevention. A caloric deficit of 500 to 1,000 calories per day is required to achieve this. A nutritious, reduced-calorie diet and regular exercise must be part of the equation.

Diet and Exercise Requirements

Eating fewer calories and burning calories through exercise can help you reach the caloric deficit that's needed to lose weight. Emphasize a nutritious diet that consists of lean protein, whole grains, fruits, low-fat or fat-free dairy and vegetables. Limit foods high in sugar, salt and trans and saturated fats. As for exercise, perform at least 150 minutes of moderate cardio per week and incorporate strength training into two days, as recommended by the CDC.

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