Can I lose a stone in a month?

Losing a stone in a month is a goal that many people set themselves due to the round nature of the weight and the time scale. But is it realistic? Or is it even safe? In this article, we will explore whether it is possible to lose a stone in a month and the amount of weight loss you can realistically expect in that timeframe. We will discuss safe weight loss methods, the importance of a balanced diet and regular exercise and how to set realistic goals. We will also answer common questions about weight loss so you can start (or continue) your weight loss journey safely and effectively.

Key Takeaways

Here are the 5 biggest takeaways from this article about whether you can lose a stone in a month:

• Losing a stone (14 pounds or 6.35kg) in a month is highly ambitious and generally not advised due to potential health risks and sustainability concerns.

• Instead of aiming for a stone in a month, a more realistic and sustainable goal is to aim for 4-8 pounds (2-4kg) through a healthy diet and exercise, which is around 1-2 pounds (0.5-1kg) per week.

• The NHS recommends a gradual weight loss approach of 1 to 2 pounds (0.5 to 1 kilogram) per week to ensure safety and sustainability.

• Effective weight loss is best achieved through a balanced diet, regular exercise, adequate sleep, and hydration. Avoiding extreme measures like crash diets and excessive exercise is crucial for maintaining overall health.

• Your doctor will be able to help you assess your weight loss, provide advice on lifestyle changes and recommend weight loss medications where appropriate.

Can you lose a stone in a month?

Losing a stone (which is equal to 14 pounds or 6.35kg) in a month is a very ambitious goal and is generally not advised. Attempting to lose weight too quickly can lead to health complications and is often not sustainable. It's important to focus on gradual changes to your lifestyle that can lead to more significant results over time. Prioritising steady, healthy weight loss rather than large chunks will help you maintain your results and support your overall well-being.

What is a realistic weight to lose in a month?

Rather than trying to lose a stone in a month, a more realistic and sustainable target would be to aim to lose 4-8 pounds (2-4kg) over the course of a month by following a healthy, balanced diet and increased physical activity. For the majority of people, it is realistic to lose 1-2 pounds (0.5-1kg) a week which will equate to the recommended 4-8 pounds a month. This sustained gradual weight loss is easier to maintain and will give you better results in the long run.

How much weight can you lose in a month safely?

To lose weight safely, the NHS also recommended aiming for a reduction of 1 to 2 pounds (0.5 to 1 kilogram) per week. This means you should expect to lose about 4 to 8 pounds (2 to 4 kilograms) over the course of a month. A gradual approach to weight loss helps ensure that the weight loss is sustainable and minimises potential health risks. The best way to achieve your weight loss goals is by maintaining a balanced diet and getting plenty of regular physical activity.

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.

What are safe and sustainable ways to lose weight safely in one month?

At UK Meds we have previously produced an article outlining how to lose weight effectively. Here are some of the tips and recommendations you should follow to safely lose weight:

Reduce overall calorie intake

• Aim to create a calorie deficit by consuming fewer calories than you burn each day. This can be achieved by reducing portion sizes, choosing lower-calorie foods and avoiding high-calorie snacks and sugary drinks.

Consuming a well-balanced and nutrient-rich diet

• Focus on eating a variety of nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats.

Do more exercise

• Incorporate regular exercise into your routine, aiming for at least 150 minutes of moderate-intensity aerobic activity per week, such as walking or cycling. 

Drink plenty of water

• Drink plenty of water throughout the day. Water helps to support metabolism, control hunger and maintain proper bodily functions. Aim for around 2 litres a day.

Get a good amount of sleep

• Ensure you get enough quality sleep each night. Inadequate sleep can disrupt your metabolism and hormone levels, potentially leading to weight gain.

Finding the right balance

• Weight loss is best achieved through a balanced approach that combines healthy eating, regular physical activity and lifestyle adjustments.

Does everyone lose weight at the same rate?

No, not everyone loses weight at the same rate. Research indicates that individual biological differences play a significant role in how quickly or slowly people lose weight, even when they maintain the same calorie deficit. A study highlighted by Forbes revealed that participants, all on identical calorie-restricted diets, experienced varying rates of weight loss. Some individuals lost twice the percentage of their body weight compared to others over a six-week period, despite consuming a similar diet. This shows that weight loss is influenced by many factors aside from just calorie intake.

What are the bad habits that you should avoid when trying to lose weight safely in one month?

When you are trying to lose weight safely over a month it's crucial to avoid certain bad habits that can affect your health and weight loss efforts. Here are key habits to steer clear of according to Weight Watchers:

Starving yourself

• Severely restricting calorie intake or skipping meals can slow down your metabolism, lead to nutrient deficiencies and trigger binge eating episodes.

Very low-calorie or low-carb diets

• Extreme diets that drastically reduce calories or eliminate entire food groups can deprive your body of essential nutrients and may not be sustainable long-term.

Fad or crash diets and detox plans

• Rapid weight loss diets and detox plans typically focus on short-term results. They can lead to nutrient imbalances and even eventual weight gain.

Over-exercising

• Excessive exercise beyond your fitness level can lead to injuries, fatigue, and burnout. A balanced exercise routine is more effective and sustainable.

Purging

• Methods like vomiting or using laxatives to lose weight are harmful to your digestive system, electrolyte balance and overall health.

What are the dangers of losing weight too quickly?

Losing weight too quickly can pose several dangers to your health and well-being. Here are the risks associated with rapid weight loss according to experts from the NHS, WebMD and Weight Watchers:

Physical demands on the body

• Rapid weight loss places significant stress on the body, potentially leading to complications such as gallstones. 

Dehydration

• Not maintaining adequate fluid intake during rapid weight loss can lead to dehydration.

Malnutrition and nutritional deficiencies

• Severely restricting calories or entire food groups to lose weight quickly can result in malnutrition or nutrient deficiencies.

Metabolic changes and muscle loss

• Rapid weight loss can slow down your metabolism, making it harder to continue losing weight and easier to regain lost weight. Muscle loss can also occur as the body breaks down muscle tissue for energy instead of fat.

Other health complications

• Side effects of rapid weight loss include headaches, irritability, fatigue, dizziness, constipation, menstrual irregularities and hair loss.

Psychological consequences

• Extreme dieting and rapid weight loss are often unsustainable. They can lead to fatigue, irritability and decreased productivity which can affect both physical and mental health.

Unintentional weight loss

• Unintentional weight loss can be caused by various health conditions, including mental health issues like depression and anxiety, digestive disorders like coeliac disease or irritable bowel syndrome (IBS) and metabolic conditions like an overactive thyroid or type 2 diabetes.

How can a doctor help your weight loss journey?

A doctor can significantly help you on your weight loss journey, particularly if you are unsure about how much weight you should be aiming to lose in a month. They will be able to provide you with personalised guidance for safe weight loss based on your individual needs. They can also provide you with advice about your lifestyle and support you with making these changes. Doctors can also evaluate whether you may benefit from using weight loss medications. These medications are becoming increasingly popular and can help people to lose weight quickly and safely. 

Popular weight loss medications include:

• Wegovy - Once-weekly self-injectable medication that regulates appetite. Contains the active ingredient semaglutide.

• Mounjaro - Once-weekly self-injectable medication that regulates appetite. Contains the active ingredient tirzepatide.

• Saxenda - Once-daily self-injectable medication that regulates appetite. Contains the active ingredient liraglutide. 

• Orlistat - 120mg capsules that reduce the amount of fat your body absorbs.

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