If you’ve ever searched “how much weight can you lose in a month,” you’re not alone. Whether you’re just starting your weight loss journey or adjusting your current strategy, it’s normal to wonder what results are realistic—and what might just be wishful thinking.
It’s important to take time to understand the mindset and lifestyle changes required for sustainable weight loss. Understanding your habits and needs is crucial for making long-term improvements rather than relying on temporary diets.
The truth is: weight loss is not one-size-fits-all. Your body, metabolism, diet habits, and health status all impact how much progress you’ll make. For those who are obese, the health risks are significantly higher, including increased risk of chronic diseases such as diabetes, high blood pressure, and cholesterol problems. For most people, weight loss tends to follow certain patterns, and expectations should be based on what is typical for the majority rather than outliers. But there are healthy, science-backed guidelines to help you set the right expectations.
These patterns and guidelines are especially important for people who are obese, as their health risks are higher and expectations for weight loss may differ.
Sustainable weight loss means a reduction in body weight through a combination of dietary changes, increased physical activity, and sustainable adjustments.
Rapid weight loss is usually accomplished in unsafe ways, this type of weight loss is unsustainable and can do long term damage to your body. Most experts (including the CDC) recommend aiming for 1 to 2 pounds per week, which adds up to 4 to 8 pounds in a month. While that may not sound dramatic, this kind of steady weight loss is more likely to stick long-term—unlike crash diets that can lead to rebound gain. Losing excess fat slowly helps your body adjust, reduces hunger, and supports better long-term results.
If you’re following a medically guided plan your weight loss may be more significant in the first weeks, particularly if you’ve made dramatic improvements to your nutrition, hydration, and exercise plan.
Sweating can feel like you’re “melting off” pounds, but in reality, sweat isn’t fat loss—it’s fluid loss. When you sweat, you’re losing water, not fat. This can temporarily show up as a lower number on the scale, but it comes right back once you rehydrate. Sweating does not mean you are burning more calories; the number of calories burned depends on your physical activity, not on how much you sweat. Your body also burns calories at rest, which is known as resting energy expenditure.
That said, sweating can be a sign you’re working hard, especially during cardio or strength training exercises that support fat loss. Dedicating an hour to these workouts can help increase calorie burn and contribute to weight loss. Incorporating regular fitness routines can help support ongoing weight loss. So while the sweat itself isn’t what causes weight loss, the activities that make you sweat often do.
It's also common to hit a plateau in your weight loss journey, and adjusting your fitness or nutrition plan can help you overcome it.
For true weight loss, you need a caloric deficit—burning more energy than you take in. Tracking calories is essential to ensure you are consuming less than you expend, which is the foundation for weight loss. That can be achieved by:
Having the right mind and mindset is crucial for making lasting changes—focus on your mental attitude and stay positive throughout your journey.
At Physician’s Plan, we personalize your strategy based on your health history, metabolism, and weight goals. That’s what makes consistent, measurable results possible. We also recommend using tools or apps to track your progress and calorie intake for better accountability. Here’s some practical advice: set small, achievable goals, celebrate your wins, and find a support system to help you stay motivated and accountable.
Maintaining your results requires ongoing healthy habits and consistency, keep making positive choices to preserve your progress. Don’t wait to start making changes; take action now for a healthier future.
Ready to unlock one of weight loss’s best-kept secrets? Staying hydrated isn’t just about quenching your thirst—it’s your metabolism’s best friend and a game-changer for sustainable results. Water doesn’t just sit there doing nothing; it actively boosts calorie burn, helps your body work smarter, and acts as nature’s appetite suppressant. Here’s the thing most people miss: even mild dehydration sends your energy crashing and leaves you feeling foggy and unmotivated. Who wants to tackle a workout or stick to their nutrition plan when they’re running on empty?
Here’s your hydration game plan: aim for at least eight glasses daily, but don’t stop there if you’re crushing workouts, soaking up sunshine, or navigating new weight loss medications. Not sure if you’re hitting your mark? Your body’s pretty good at sending signals: dark urine, headaches, or that unusually drained feeling are all red flags worth paying attention to. As your exercise increases, your thirst will too. Make sure you listen to the cure your body gives you.
But let’s be real—hydration is just the opening act. The foods you choose? That’s where the magic really happens. High protein foods are your secret weapons: lean meats, eggs, Greek yogurt, and legumes don’t just satisfy your hunger, they’re actively working to maintain your muscle and fuel your recovery. Your body’s playing by new rules now, and giving it the protein and nutrients it craves isn’t optional—it’s how you maintain both your health and that confidence-boosting glow as the weight comes off. One of the biggest challenges is avoiding unhealthy snacks at night, when cravings can sneak up and derail your progress.
Want to stay ahead of the game? Track your journey like the savvy person you are. Tools like the Physician’s Plan app aren’t just apps—they’re your personal data analysts, helping you decode your eating habits and make those lightbulb-moment discoveries. Keeping a food diary or using smart tracking can reveal those sneaky saboteurs hiding in your routine. It feels cool to hit new milestones and see your progress add up over time.
New to the workout world? Start with what sparks joy and build from there. Whether you’re power-walking, weight lifting, or doing bodyweight exercises, the winning formula is simple: find something you actually want to stick with. Here’s a pro tip: more sweating doesn’t automatically equal more results—focus on workout quality over quantity, and watch your progress soar.
Here’s the truth bomb: weight loss is a journey, not a sprint to the finish line. Those flashy quick weight loss programs might promise overnight transformations, but real, lasting change comes from building habits that stick. Old habits or excess weight can hold you back from reaching your goals, but overcoming them is part of the process. With the right support system and a commitment to healthy habits that actually fit your life, you’ll not only see progress—you’ll boost your energy and step into the healthiest, happiest version of yourself. And as you reach your goals, it’s incredibly rewarding to shop for new clothes and enjoy the freedom of choosing styles that fit the new you.
Take Lauren, for example. With the help of our team, Semaglutide, and regular check-ins, she surpassed her original weight loss goal and lost 75 pounds in under a year. Her BMI fell from 35.6 to 24.1—and her confidence skyrocketed. Healthy eating, exercising regularly, and expert guidance helped Lauren reach her goal. Along the way, Lauren addressed several health issues, including high blood pressure and joint pain, and noticed a significant reduction in the pain and hurting she experienced daily.
Another patient, Amy, joined Physician’s Plan with her daughter and ended up exceeding her goal by losing 88 pounds. Before starting her journey, Amy had gained weight over the years due to lifestyle changes and stress, and she was determined not to gain weight back after her success. With a combination of appetite suppressants, GLP-1 medication, and ongoing coaching, she completely changed her lifestyle. Amy lost weight steadily, and her transformation is a testament to perseverance. Like many, Amy experienced the occasional bit of weight fluctuation. But, she didn’t let minor setbacks stop her from reaching her milestones and losing the weight that was holding her back.