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How much weight can I lose in 1 month?

Updated: Jun 28, 2023

At Pocket Coach our online weight loss coaches get asked this question a lot. If you are looking to lose weight it is a really good idea to set a weight loss goal. A goal will help keep you accountable and motivated. When choosing a goal it is vital that you make it attainable so that you are able to stay committed to the process.


Here's a video made by our online weight loss coach and Northampton based personal trainer Liam explaining the content of this blog in his own words... Please excuse any rude words!!!




In reality there is no limit to the amount of weight you can physically lose in 1 month. The biggest factor contributing to the overall amount possible will be the amount you have to lose in the first place. However, as Personal Trainer and Weight Loss coach I would strongly recommend you do not aim to lose as much weight as possible as this can be dangerous and unsustainable (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3673773/)


We all know jumping onto a 'FAD diet' will get fast results... but if you've done this before you'll know this weight soon comes straight back on again because it's far from sustainable and teaches ZERO habit adjustment. Find out more on this by reading our blog on 'Don't give in to weight loss fads'



The most sustainable number to aim for is around 1kg per week, although this number will vary from person to person determined by how overweight you are. This amount will be sustainable over a 3 month period at which point we recommend stopping trying to lose weight and move into a maintenance phase. Maintenance is the process of maintaining the weight that you have reached. This is perhaps the most challenging aspect of the entire process and is where the majority of people fail.(https://pubmed.ncbi.nlm.nih.gov/27136388/)


Maintenance is important as it puts to test the new behaviours and skills that you have learnt in your weight loss programme so that you can prove to yourself you are capable of staying at this weight. It also serves as a time for you to go into a process called re feeding. This is where calories are gradually increased without your bodyweight also increasing. This way your metabolism increases in speed and the surplus energy can be used to gain muscle which further aids in increasing your metabolism. This means that when you enter your next phase of weight loss you will be able to get back to that 1kg per week without it being a massive struggle. (Here is a post on the importance of habits for weight loss and maintenance https://www.pocketcoach.online/post/why-focusing-on-habits-instead-of-the-scale-can-help-you-lose-weight-weight-loss-coach)


Pocket Coach Liam Phillips




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