How Much Weight Can I Expect to Lose?
Reviewed & Approved by Dr. Larry
How much weight can I lose in a month? That’s a question you may be asking yourself at the beginning of your weight loss journey, and it’s a reasonable one. It makes sense to want to know what you should be aiming for in terms of the pounds you may shed.
But when determining weight loss expectations, it’s important to stick to realistic weight loss goals — and these goals shouldn’t necessarily come in the form of numbers.
Instead of focusing on the scale, people who are interested in realistic weight loss strategies should look in the mirror. Are your clothes looser? Can you see any noticeable difference? If they are, you’re doing okay. You wanted a realistic weight loss plan, and you’re really losing weight. If your clothes still fit the same, or have even gotten tighter, you may need to change your diet or workout regimen.
The key is to be proud of your progress. Muscle weighs more than fat, so maybe you’re seeing the results you want to in the mirror instead of on the scale. Setting unrealistic weight loss goals is only going to frustrate you, and some people shed weight faster than others, thanks to biology.
Some factors that may impact how quickly you lose weight and how much weight you should expect to lose are:
- Body size and composition
How much sleep you’re getting each night may also affect how much weight you can lose in a month. A lack of sleep disrupts your body’s ability to use insulin, which prevents the storage of fatty acids and lipids in your blood stream. Excess insulin can lead to fat ending up in the wrong places in your body. If you work the night shift, this may affect your weight loss as well. Throwing off your body’s circadian rhythm can affect your metabolism and blood sugar levels.
When it comes to realistic weight loss targets, focus on your body instead of the numbers. For example, if you like the way your biceps look, but they’re measuring in at 18 ¾ inches instead of 19 inches, is that a good reason to be upset? Of course not. Be proud of what you’ve accomplished.