How much weight can you lose in a month?

In this article, we will show you how many pounds you can lose healthily and effectively in a month. Photo: Ruslan_127 /

On the way to dream weight, many wonder how much weight can be lost in a month. You can find out what is possible and still healthy in this article.

For those who have made the decision to lose weight, it usually can’t happen fast enough. Just at the beginning of one Diet many are particularly motivated. However, radical diets are anything but healthy and in the end the famous yo-yo effect awaits.

The challenge of losing weight is finding the right balance between being disciplined and losing weight too radically. Losing weight usually means changing one’s habits, which in turn means giving up (at least in the beginning) and means discipline. On the other hand, if you approach your project with too much motivation, you will unintentionally make it more difficult to lose weight, since an excessively radical calorie deficit has a negative effect on the body’s energy metabolism and thus disrupts weight loss in the long term.

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If the daily calorie deficit is too large, the body begins to reduce its basal metabolic rate and adjust to a lack of food in the long term, which is also called hunger adaptation (1). The metabolism slows down and the basal metabolic rate decreases (the body needs less energy), for example by also breaking down muscles. The result is that you have to eat less and less to lose the same weight. So you have great success in the first few weeks, but over time it becomes considerably more difficult to lose weight. Depending on how the body compensates for the calorie deficit, it can also happen that you no longer lose weight at all, even though you are consuming fewer calories than before.

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To answer the question how much do you get in a month lose weight it is therefore important to know when the body starts responding to starvation metabolism (colloquially also “sleeping metabolism”) to switch As a rule, the first bodily functions begin with one sedentary lifestyle from a daily calorie deficit of around 500 calories and at one active lifestyle from a calorie deficit of 1000 calories per day to change.

In order to burn one kilogram of fat, a total of about 7000 calories must be saved. With a daily deficit of With 500 calories you can lose about 2 kilograms a month. If you want to lose more weight, you can go to one active lifestyle and with a daily calorie deficit of up to about 1000 calories lose about 4 to 5 kilograms a month.

Tipp: Online calorie calculators (look here). You can use these to calculate your personal calorie consumption.

So who more than 2 and maximum 4 to 5 kilos per month If you want to lose weight, you should ensure that the body’s switch to economy mode is inhibited. This works best with the following tips:

  1. Drink enough: Sufficient liquid is the foundation of all metabolic processes in the body. The German Society for Nutrition (DGE) recommends (2) to drink about 1.5 liters daily. Anyone who is active in sports should drink around 0.5 to 1 liter of water a day.
  2. Regular exercise: Regular exercise is also crucial for a well-functioning metabolism. Moderate strength and cardio training should be on the schedule 2 to 3 times a week.
  3. Eat balanced: The metabolism loves variety(3). So eat colorful and balanced. The bulk of your food should be plant-based (especially vegetables) be.
  4. Sufficient sleep: Sufficient and good sleep is also crucial for an active and well-functioning metabolism. In addition to how long you sleep, pay attention to the quality of your sleep. The duration of sleep should not be too short, but also not too long. During the day you should feel rested and focused. In this guide we have summarized 29 tips for youhow to fall asleep and stay asleep better.
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