Realistically, how much weight can I safely lose in one month?
I’m starting a diet and I’m going to begin working out next week. I’m just so tired of feeling not good about myself. I’m really committed, but I am kind of worried about getting discouraged early on. I tend to quit stuff if I don’t see results right away. So, what kind of progress should I actually be looking for? I’m kind of new to all this, so I want to be realistic about it. Will I lose 10 pounds in a month? 5 pounds in a week? What kind of pace can I expect?
How much weight can someone realistically lose in a month depends on your starting point and personal metabolism. For example, if someone has 50 pounds to lose, they will lose weight faster than someone who only has a few pounds to lose. Genetics also play a big role on how much (and how fast) someone can lose weight. When I work with someone on their weight loss goals, I generally tell them to aim for about 1-2 pounds a week. I think anything more intense than that is probably going to be an unhealthy goal. So, that comes out to about 4-8 pounds in a month. Good luck and stick with it!
A good rule of thumb is that losing 1% of your body weight a week is a reasonable. This typically comes out to 1-2 pounds a week for most people. If you try to lose much more than that, it can get unhealthy. You want to make sure you are still properly nourishing and taking care of your body while you lose weight, so don't push it too far.
10 pounds in a month is ambitious, but doable. 5 pounds in a week is probably too much. Like others have said, shooting for 1-2 pounds of weight loss a week is good. I've lost weight more rapidly in the past, but it never was sustainable for me. The faster I lost weight, the worse I would feel and the faster I'd gain it all back. I think it's better if you go slow and steady so you can keep up your new routine for longer.
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