Can I Lose A Stone In A Month?

Losing a stone (14 pounds or 6.35kg) in a month is a common goal for many people looking to shed weight quickly. But is it realistic? More importantly, is it safe? In this guide, UK Meds explore whether it’s possible to lose a stone in a month, what a healthy weight loss target looks like, and the best strategies for sustainable weight loss.

Key Takeaways

Losing Weight Too Fast Isn't Healthy:

Losing a stone (14 pounds) in a month is very difficult and can be unsafe. A steady weight loss of 1-2 pounds per week is much better for your body and easier to maintain.

Healthy Eating and Exercise Work Best:

Eating lots of protein, fibre, and healthy fats, while avoiding sugary and processed foods, helps with weight loss. Staying active with regular exercise also boosts results.

Quick Fixes Can Be Harmful:

Starving yourself, fad diets, and extreme workouts can cause tiredness, muscle loss, and other health problems. Instead, focus on long-term changes for a healthier lifestyle.

Is It Possible to Lose a Stone in a Month?

Losing a stone in a month is an ambitious goal that requires a significant calorie deficit. To achieve this, you would need to burn around 3,500 extra calories per pound, which equates to a deficit of about 49,000 calories over four weeks—or roughly 1,750 calories per day.

While extreme calorie restriction and excessive exercise may result in rapid weight loss, this approach is neither safe nor sustainable. Losing weight too quickly can lead to muscle loss, nutritional deficiencies, and other health complications.

What Is a Realistic Weight Loss Goal in a Month?

For most people, the recommended and sustainable weight loss rate is 1-2 pounds (0.5-1kg) per week. This means you can expect to lose around 4-8 pounds (2-4kg) in a month following a healthy and balanced weight loss approach.

According to the NHS, this gradual weight loss is more effective for long-term success and helps maintain lean muscle mass while reducing body fat.

Safe and Sustainable Ways to Lose Weight in a Month

Rather than focusing on rapid weight loss, a sustainable approach will help you achieve long-term success. Here’s how you can safely lose weight over a month:

1. Create a Calorie Deficit

• Reduce calorie intake by 500-750 calories per day for steady weight loss.

• Avoid extreme calorie restriction, which can lead to muscle loss and metabolic slowdown.

• Use a BMI and calorie calculator to determine your daily calorie needs.

How can I calculate my BMI and calorie requirements?

• To calculate your Body Mass Index (BMI) and calorie requirements, you can use an online calculator like the one provided by the BBC. To use this particular calculator you will need to enter your height and weight in order to find your BMI.

• Your BMI is calculated by dividing your weight in kilograms by your height in metres squared. The BBC calculator will also estimate the number of calories you need to eat each day to maintain your weight. To start losing weight they recommend reducing the number by 500 calories. This should help you to lose around 1 pound (0.5kg) a week.

2. Eat a Balanced, Nutrient-Dense Diet

• Increase protein intake: Lean meats, fish, eggs, tofu, and legumes help preserve muscle mass.

• Eat high-fibre foods: Whole grains, fruits, vegetables, and legumes keep you fuller for longer.

• Limit processed foods: Reduce refined sugar, white flour, and trans fats.

• Incorporate healthy fats: Avocados, nuts, seeds, and olive oil support overall health.

3. Increase Physical Activity

• Aim for 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, cycling, swimming).

• Incorporate strength training to maintain muscle mass and boost metabolism.

• Move more throughout the day—take the stairs, walk more, and avoid prolonged sitting.

4. Stay Hydrated

• Drink at least 2 litres of water per day to aid digestion and prevent hunger pangs.

• Avoid sugary drinks and excessive caffeine, which can contribute to weight gain.

5. Improve Sleep and Manage Stress

• Aim for 7-9 hours of sleep per night to support metabolism and hormone regulation.

• Practice stress management techniques such as meditation, deep breathing, or yoga to prevent emotional eating.

Common Mistakes to Avoid When Trying to Lose Weight Fast

• When aiming for rapid weight loss, many people fall into unhealthy habits. Here’s what to avoid:

1. Starving Yourself

• Severely cutting calories slows metabolism and leads to muscle loss, making it harder to keep weight off.

2. Fad or Crash Diets

• Detoxes, juice cleanses, and extreme low-carb diets may lead to temporary weight loss but often result in rebound weight gain.

3. Over-Exercising

• Too much exercise can lead to injury, fatigue, and increased hunger, making it harder to maintain a balanced approach.

4. Dehydration

• Drinking less water can lead to fluid retention and slow down fat metabolism.

How Weight Loss Varies for Each Individual

Not everyone loses weight at the same rate. Factors affecting weight loss include:

• Metabolism: Some people burn calories faster than others.

• Muscle Mass: More muscle means a higher resting calorie burn.

• Age and Hormones: Older individuals and those with hormonal imbalances may find it harder to lose weight.

• Genetics: Some people are genetically predisposed to store fat more easily.

A Forbes study found that people on the same diet lost weight at different rates, proving that individual biology plays a significant role in weight management.

What Are the Risks of Losing Weight Too Fast?

According to the NHS, losing weight too quickly can have serious health consequences:

• Muscle loss – Rapid weight loss often leads to muscle breakdown instead of fat loss.

• Nutrient deficiencies – Crash diets can result in a lack of essential vitamins and minerals.

• Gallstones – Losing weight too fast increases the risk of gallstones.

• Fatigue and dizziness – Low energy intake can lead to extreme tiredness and headaches.

• Heart issues – Extreme dieting can cause irregular heart rhythms and other cardiovascular problems.

Can a Doctor Help with Weight Loss?

Yes, if you’re struggling to lose weight, speaking to a doctor can help. They may recommend:

• Personalised dietary and lifestyle guidance

• Weight loss medications for those who meet the criteria, such as:

  • Wegovy – A once-weekly semaglutide injection that helps control appetite.

  • Mounjaro – A once-weekly tirzepatide injection for weight loss treatment that regulates hunger and metabolism.

  • Saxenda – A daily injection of liraglutide that supports appetite regulation.

  • Orlistat – A tablet that reduces fat absorption from food.

Final Thoughts: Is It Worth Trying to Lose a Stone in a Month?

While losing a stone in a month is possible for some, it is generally not recommended due to the potential health risks. Instead, focus on steady and sustainable weight loss by making long-term changes to your diet and lifestyle.

Remember:

• Aim for 1-2 pounds per week for sustainable weight loss.

• Adopt a balanced diet and active lifestyle instead of extreme dieting.

• Avoid quick fixes and fad diets that can harm your health.

• Speak to a doctor or nutritionist for personalised advice.

Note: If you’re considering weight loss medication, always consult a registered healthcare professional to determine the best approach for you.

By focusing on sustainable habits, you’ll achieve long-term success and maintain a healthy weight without compromising your well-being.

Medically Reviewed by:
Dr. Alexis Missick MBChB. MRCGP
GMC reference no: 7151419
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Sources

Tips to help you lose weight - NHS

How to lose weight safely - Food and nutrition | NHS inform

How to lose an inch of belly fat in four weeks - BBC Food