Dr Clare Morrison

Article by Dr Clare Morrison

4 healthy tips for sustainable weight loss

Are you looking to lose weight? Let’s look at how to set a realistic goal over the next month, and explore some strategies that can help.

How much weight can I lose in a month?

Before we share our advice, it’s important to know that although it’s possible to lose up to 10kg (about 1.5 stone) in a month, it’s not always the best approach. That’s because there’s a high chance you’ll put the weight back on quickly – rapid weight loss is not sustainable or healthy, and it’s likely you’ll return to your normal diet and lifestyle afterwards. If you want to make a long-term change, it’s usually better to set a lower but more achievable target each month. 

Here’s our expert guide on how to lose weight sustainably.

1. Stay in a calorie deficit

If you consume fewer calories than you burn each day, you will naturally start to lose weight. To maintain your usual weight, most people need to eat around 2000 calories per day, but this can vary from person to person. For this reason, it can be useful to download an app to calculate your personal plan.

Calorie counting apps can help you track your intake and work out how much you’ve burned throughout the day. Although there will be some variation between what you eat and the numbers recorded, it’s an easy way to record your daily activity and stick to your target.

2. Follow a manageable exercise routine

We all know that exercise is essential for losing weight, but it can be hard to find the time to keep active. Here are some ways to fit more exercise into your routine.

  • If you can, aim to walk instead of using a car or public transport. Using a step counter on a phone, watch or fitness tracker can also help motivate you to move more.
  • Following free online exercise videos. There are countless free workout videos online which you can follow at home – they’re often as short as 5 to 10 minutes.
  • Socialise while you exercise. Plenty of fitness activities can be done with friends, so you don’t have to miss out on social time during your weight loss journey. Team sports, group classes and dancing are all great options.

3. Following a healthy diet

By cutting out food that is high in fat, sugar and salt, you may quickly notice a significant difference. A healthy, balanced diet involves a mix of all of the main food groups. The NHS recommends a diet that includes:

  • Five varied portions of fruit and vegetables every day
  • Meals based on higher fibre starchy foods like potatoes, bread, rice or pasta
  • Some dairy or dairy alternatives
  • Protein such as beans, pulses, fish, eggs, meat
  • Small amounts of unsaturated oils and spreads
  • 6-8 glasses of water per day

4. Consider weight loss medication

Weight loss medication can help you lose up to 1.5x more weight than dieting alone. There are a range of options available.

Saxenda: A highly effective injectable weight loss treatment that can help you feel fuller for longer.

Orlistat: A medication which stops your body from absorbing some of the fat in your food.

Xenical: Xenical is a non-brand medication which has the same active ingredient as Orlistat, but at a lower price point.

Alli: Alli is a less powerful dose of Orlistat and is available over the counter.

Considering a weight loss treatment? Start a 2 minute consultation online at MedExpress today, and get a free prescription from a real medical professional with no doctor’s appointment needed. 

See all weight loss treatments

To learn more about how online pharmacies work, you can read our blog.

Dr Clare Morrison
Dr Clare Morrison
Experienced General Practitioner in Hampshire since 1995, with particular interest in Nutrition, Obesity and Smoking Cessation.
Originally published August 30 2019, updated June 15 2023