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That will translate into an additional 4 lbs. weight loss for one month, bringing your total to around 10 lbs. Although you potentially can lose up to 10 lbs. by eating fruits, vegetables and lean proteins for one month, you should view your planned diet changes as more of a lifestyle change than a one-time effort.till, you'll need to count calories and consume fewer of them. To lose 4 to 5 lbs. in one month, you should consume about 500 to 600 fewer calories each day than you would if you weren't trying to lose weight.
Hereâs what you can realistically expect to lose if youâre just starting a weight loss plan: The more weight you have to lose, the more you will initially lose. If you are 100 pounds overweight, youâll probably lose up to 20 pounds in your first month. This is simply because you have more bodyweight to lose. That and youâre going to lose a lot of water weight. But if you are already pretty lean and have 10 pounds to lose, you might only lose 1-2 pounds in a month. Most people will lose 1-2 pounds per week. Note how I said just said âpounds.â. This isnât pure body fat. The first week you will more lose more water, then it tapers off to 1-2 pounds per week.