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That's a realistic month for many people.
2 / 6
Part of it is water from stored carbs. That's normal.
3 / 6
About 1.2 to 1.6 g per kg a day, plus half a plate of vegetables.
4 / 6
Add 1,000 to 2,000 steps and plan the weekend.
5 / 6
Measure your waist and keep the habits that helped.
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The deficit calculator shows your daily target.
How much weight you can lose in 30 days (often 4 to 8 lb), how much is water, and a week-by-week 30-day plan built on habits that keep working afterward.
Tap below for the full page. Not medical advice; talk to your clinician about your care.