Lose Weight in a Month: without damaging your health

by | Apr 4, 2021 | How to Lose Weight | 0 comments

  1. Principles
  2. Lose Weight Well
  3. In Month
  4. Assess your weight

What does it mean to lose weight?

Lose weight in a month does not just mean losing weight but rather reducing fat mass (FM).

While keeping the lean free fat mass (FFM), percentage increases (%).

Slimming must not affect fat-free tissue or the so-called “essential fat” necessary to maintain good health.


Basic principles for weight loss

To lose weight, it is necessary that the body:

  • Stop the fat depot action
  • It affects the fat reserves for energy purposes.

Both of these effects are achieved using two basic measures:

  • The appropriate amount corresponds to approximately 70% of the usual energy to consume less energy than it consumes.
  • Place the body in a suitable metabolic or hormonal condition. The insulin levels must be kept as low and constant as possible.

However, it is always necessary not to neglect the nutritional balance, which is essential for slimming down while remaining healthy.

Lose Weight Well

Get weight loss properly: how to do it?

To be sure to lose weight properly, in a perfectly healthy organism, these chills must be respected:

  • To lose about 700 to 800 grams per week, no more; this is achieved by reducing your calorie intake by about 30%
  • Follow a balanced diet, i.e.:
  • Consume 5 meals per day, preferably according to your calorie schedule: breakfast 15% of energy, two snacks 5%, lunch 40%, and dinner 35%
  • Do not eliminate any of the seventh key food groups. In this sense, the Lacto-Ovo vegetarian regime is acceptable. At the same time, they are NOT considered balanced: vegan, cereal-free and legumes-free, fruit and vegetables, etc.
  • Breakdown of energy macronutrients into fatty acids 25% (including ¾ of an unsaturated and ¼ saturated type), proteins about 1.2 g/kg physiological weight (up to 1.8 g/kg for athletes)*, carbohydrates for all remaining calories (maintaining a fraction of those that are simple between 10-16%)
  • Make enough quantities of all the saline and vitamin nutrients to meet individual needs, despite reduced overall food intake.
  • Do not exceed cholesterol, keeping it below 300 mg/day (in healthy people)
  • Ensuring a healthy amount of fiber to maintain intestinal function
  • Introduce all useful molecules such as polyphenolic antioxidants.

How many proteins?

The g/kg coefficient cannot be applied to overweight people, i.e., those who possess a higher fat than usual.

As an alternative, a percentage can also be chosen for proteins that should not be less than 12% or more than 18% in the regular caloric diet of a healthy adult subject.

Note: the amount of protein in the diet is still controversial, so it is not possible to establish a precise value without countering one or the other information source.

According to the “Institute of Medicine (2002),” the acceptable percentage, taking into account a wide range of case studies, is 10-35%.

In Month

How much can you lose weight in a month?

As anticipated, a weight loss of about 700-800 grams per week is considered “optimal.”

In one month (30 days), the weight loss should correspond to about 2.8-3.2 kg.

Exceptions on weight loss

A weight loss exceeding 4 kg is generally considered excessive.

In contrast, it is NOT considered too slow for normal or slightly overweight people to be less than 1.5-2 kg.

This is because the less weight loss is, the less the overall psycho-physical stress, and vice versa.

The only cases in which weight loss is to be accelerated are obesity-dependent diseases; for example:

  • metabolic syndrome.
  • gout
  • severe hypertension
  • type 2 diabetes mellitus
  • hepatic steatosis or cirrhosis
  • high risk of cardiovascular events
  •  severe sleep disorders
  • severe joint diseases etc.

In the case of normal or slightly overweight people, it is also necessary to deal with a possible reduction in motivation.

Many people, expecting more progress, tend to abandon the system in an attempt to lose weight.

Assess your weight


Body mass index (BMI).

To assess whether it is really necessary to lose weight or determine whether your weight is really excessive.

The so-called body mass index (BMI) should be evaluated.

As an alternative, it is possible to rely on instrumental tests such as bioimpedance (BIA).

Which often require expensive tools and an operator to use them correctly.

IMC (English-language BMI) is a method of estimating body composition, which considers two simple variables: height and weight.

The BMI defines whether an adult (non-athlete) human is in any of the following categories:

  • low weight
  • normal weight
  • overweight (non-pathological)
  • obesity (pathological).

The formula for calculating the BMI is as follows:

  • weight in kilograms divided by height,
  • measured in meters,
  • elevated to the BMI square = [Ps kg/ St m2] (the online calculator in this article can also be used).

The result, or the coefficient, is to be entered in a specific evaluation list.

Coefficient Evaluation
UnderweightUp to 18.4
Normal weight18.5 – 24.9
Overweight25.0 – 30.0
Body mass index (BMI or BMI) evaluation

Body constitution

As anticipated, the BMI calculation is a helpful system in the “approximate” assessment of the state of nutrition.

It is an “inaccurate” measure because it does not consider body proportions, skeleton, mass muscle size.

This is why it is never applicable to athletes, especially practicing force sports, etc.

To compensate for these gaps, at least in part, a further means of subdivision has been devised, exploiting the discriminating nature of the constitution and morphology of the body.

The body constitution assesses the size of the skeleton by measuring the circumference of the NOT-dominant pulse (in inches, measured at the narrower point) and contextualizing the result in a specific ranking.

> 15cmSlim>1cm
> 16cmRobust> 18cm
Body constitution evaluation based on pulse circumference

Body morphology

In contrast, morphology attaches the right importance to the relation between the height and the circumference of the wrist in inches:

MRF CRP = [Sature in cm / Crf. wrist in cm].

In this case, too, the measure must be included in a specific scale of judgment.

> 9,9Slim> 9,6
9,9 – 10,9Normal9,6 – 10,4
> 10,9Robust> 10,4
Evaluation of body morphology

Desirable physiological body mass index (BMI FD.)

Finally, to determine with greater specificity, in terms of numbers, the NORMALITY of one’s own weight, we can combine all three of these assessment methods.

By comparing them to a single table of the desirable physiological body mass index (BMI FD):


So, in a few phases, we could define to use the following:

  • A well-calibrated scale to detect weight (in kg, not in-lb) in the morning, in the fasted state, after meeting physiological needs in restrooms.
  • A static meter, helping each other and following the guidelines (see How to Measure height), detect the height (in cm)
  • A metric tape or a simple tail strip, measure the non-dominant wrist circumference at the narrower point (in cm)
  • The formula, BMI = [Ps kg/ St m2], establishes the BMI and evaluate it with the appropriate table 1 above. If the BMI exceeds the lower limit of overweight, there are good chances that these 10 kg are “really” too much.
  • If included in the normal range, continue establishing body constitution and body morphology regarding Tables 2 and 3 above. wrist in cm]
  • Enter the value in Table 4. if BMI is normal. Still, it’s higher than desirable physiological. There’s a good chance that these 10 kgs might be too much.

Can one lose extra pounds in a month?

In the case of a body mass index higher than the desired one, you can also perform a REVERSE calculation to determine the actual size of the kg of too much.

With the above values, we will have to carry out two mathematical operations to determine the desirable physiological weight (P FD) and the other to determine the difference between the latter and the actual weight (P R.). Hence:

P F.D = [BMI F.D * St m2]

Kg too = [P R. – P F.D.]

Food Core GroupSubgroupFrequencyPortion
Meat, Eggs and Fishery ProductsFresh, red and white meat1-2 times a week100 g
Preserved meat3 times a month or 1 time a week50 g
Products of the 
fishing fresh
1-2 times a week150 g
Preserved fishery products3 times a month or 1 time a week50 g
Eggs, whole or just 
1 and / or 2 times a week (depending on the portion)50 and / or 100 g (depending on the frequency of consumption)
II fundamental group of foods: 
Milk and Derivatives  
Milk and 
Even 2-3 times a day125 g/ml
Fresh cheeses1-2 times a week – as a main course100 g
Aged cheeses1-2 times a week – as a dish; 
grated even every day but in adequate portion
50 g;

Grated about 5-10 g
III fundamental group of food: Legumes 
frozen , dried-rehydrated, canned 
2-4 times a week, in 
first courses or as a side dish (instead of those below)
150 g
Dried vegetables2-4 times a week, in first courses or as a side dish (instead of those above), based on the use of cereals and 
50 g
IV fundamental group of foods: Cereals, 
Tubers and Derivatives
Pasta , wheat, rice, 
corn , 
spelled , 
barley , 
quinoa , 
amaranth , 
buckwheat , 
semolina , 
polenta and other 
3-4 times a week, in first courses, based on the use of legumes and potatoes80 g
Bread2-3 times a day50 g
Potatoes1-2 times a week, in first courses or as, based on the use of cereals and legumes200 g
Cereal for 
In variable quantities based on the use of other foods for breakfast30 
V fundamental group of foods: 
Oils and 
Vegetable oils , 
cold pressed , not subjected to processes of chemical extraction, fractionation, hydrogenation, etc.
2-4 times a day (both as a 
cooking base 
and as a condiment)
5-10 g
ButterTo a lesser extent than oils5-10 g
Lard , tallow, 
margarines , 
hydrogenated or fractionated 
extracts with solvents
Less possible5-10 g
VI and VII fundamental group of foods: Fruits and 
Vegetables Rich in 
Vitamin A and 
Vitamin C 
Fruit cake and 
vegetables fresh
3-4 times a day. 
A portion of vegetables for lunch and one for dinner, plus possibly the one in the recipes for first courses; 
two portions 
of seasonal sweet fruit 
per day
150 g cooked or raw vegetables, stem, root, fruit; 
150 g fruits
Preserved fruit: 
marmalade and jams, 
fruit juices , 
dehydrated fruit etc.
Jam and jams also every day; 
better if low in 
sugar . 
The rest is one-off
20 g for 
jams and marmalades. 
200 ml fruit juices
Oil seedsAlmonds , 
walnuts , 
hazelnuts , 
pine nuts , 
pistachios , 
macadamia , 
pecans , 
cashews , 
Brazil nuts etc.
Even every day in low portions; 
2-3 times a week in larger portions (respecting the total amount of fat in the diet)
15-30 g
AlcoholicRed wineFrom 0 to even 2 times a day125 ml
Calorie sweetenersSugar and 
0 to 2-3 times a day (respecting the total amount of sugar in the diet)3-7 g of 
sugar ; 
10-20 g of honey
Sweet and savory snacksBread substitutes: 
rusks , 
crackers , 
breadsticks , friselle, 
taralli, etc. 
Soft sweet 
baked goods : 
brioches , 
croissants , 
croissants , etc. 
Biscuits .
In variable quantities based on the use of bread and other foods for breakfast.30 for bread substitutes. 
50 g for soft baked goods. 
30 g for cookies
approximate frequency of food consumption

Remediation for weight loss in a month

Now to the final correction.

After the diet has been changed as previously suggested, making sure that the current diet is regular (i.e., does not result in weight gain or reduction). Calories should be reduced proportionately.

This can be done:

  • Changing the type of food (but staying within the specific group)
  • Increasing the amount of fiber
  • By increasing the level of dairy products (i.e., by reducing fat)
  • Reducing the amount of oil
  • Moderating the portion.
HYPOCALORIC DIET 70% = 1640 kcal
Whole cow’s milk250 ml (1 cup)Skimmed cow’s milk250 ml (1 cup)
Cookies40 g (8 biscuits)Muesli
30 g (6 tablespoons)
200 g (1 large banana)
150 g (1 apple)
Pasta with tomato saucePasta with 
100 gWhole wheat semolina pasta80 g
Tomato puree100 gPassed tomato100 g
Grain10 g (1 tablespoon)Grain5 g (1 tsp)

Boiled egg and 
Boiled egg and salad
Egg, whole50 gEgg, whole50 g
Wheat bread50 g (2 slices)Whole wheat bread50 g (2 slices)
Extra virgin 
olive oil
20 g (2 tablespoons)Extravirgin olive oil20 g (2 tablespoons)
Whole milk yogurt125 g (1 jar)Skimmed 
milk yogurt
125 g (1 jar)
Boiled riceBoiled potatoes
White rice90 gPotato200 g
pork and 
eggplant to the plate
chicken and eggplant 
Pork loin100 gChicken breast100 g
Eggplant200 gEggplant200 g
Wheat bread50 gWhole wheat bread50 g
Extravirgin olive oil20 gExtravirgin olive oil20 g
Example of 30% calorie reduction

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