How Much Weight Can You Lose In a Month?

How Much Weight Can You Lose In a Month? In one month, you can reasonably anticipate losing eight to 10 pounds if you follow a pretty strict plan. To lose two pounds per week, you must drop 1,000 calories per day. That means cutting the calories you eat, upping the calories you burn—or, most likely, doing some combination of both. If you're looking to cut calories in the kitchen, a daily food journal is clutch. If you're looking for a calorie-burning assist from the gym, aim for a moderate workout five to six days per week. The mantra, "eat less, move more," can sound like a trite piece of advice, but it's the best mindset. Diet plans that promise more than a 20-pound loss per month will ask you to push yourself further than you should. Women should never eat less than 1,200 and men should never eat less than 1,800 calories per day.