Lots of individuals want to lose weight fast. When it’s for an occasion, a significant vacation or the start of summer when it comes to weight loss, timing can feel like everything. So how much weight can you lose in a month? And how much if you lose?
It is not always the same answer if you want to keep healthier and keep the weight off long term. Here is the way to determine a safe amount of weight to lose in a month and also the way to make sure you’re doing it healthfully.
That answer depends on the individual. Someone having a bigger body can typically lose more because they have more weight to start with. However, in general, 1 to 2 pounds per week, or 4 to 2 pounds each month, is a secure and sustainable amount to lose.
Some people may shed more than that in the start, but it is often a lot of water weight rather than true fat loss. Before beginning a diet or cleansing, ask yourself this: What do you mean if you say that you wish to lose weight?
What people usually mean is that they would like to lose fat, fit into their jeans and feel fuller and good about themselves. In 1 month you can reasonably expect losing eight to ten pounds if you follow a fairly strict plan. Losing one pound of body fat is equivalent to 3,500 calories.
To lose two pounds per week, you need to drop 1,000 calories each day which means cutting the calories you eat, raising the number of calories burned during your workout or probably doing some combo of both.
If you’re trying to find a calorie-burning help from the gym, target to get a moderate workout five to six days each week. The number of calories burned will be set by your sex, weight, how fast you did the exercise, and how long you did it. Here are just a few general examples based on a person who weighs 150 lbs.
- Running on the treadmill for 20 minutes at 6 mph: Approx. 230 calories
- Working out on the elliptical for 30 minutes: Approx. 180 calories
- Swimming breaststroke for 30 minutes: Approx. 190 calories
- Kickboxing for 30 minutes: Approx. 355 calories
Losing Weight Too Quickly Destroys Your Metabolism
If you lose more than about 8 pounds in a month, not only will you probably be unable to keep it off, but also, it means you engaged in unhealthy behaviors to get there. It is tempting to crash diet, but it does long-term damage to your metabolism. That, in turn, may destroy your ability to shed weight later on.
Food is your body’s most important source of energy. If you are not eating enough, your body needs to find strength from someplace else.
The more muscle you drop, the fewer calories you burn, thereby slowing your metabolism. Our bodies are brilliant and wish to protect us from starvation, and that’s what it detects if you’re eating too few calories.”
Tips for Losing Weight the Harmless, Sustainable Way
1. Adopt A Long-term Mindset
Just because you weigh more in your 40s than you did in your 20s doesn’t mean you are fitter. While you would like to avoid extreme weight reduction and gains throughout your life, it is common for weight to change over time.
Focus on body composition, fat versus muscle instead of just the number on the scale. Fat and muscle consider the same, but muscle takes up less space.
2. Stop Counting Calories
Concentrate on appetite and ditch calorie-counting. Aim to consume a diet full of variety and richness. Focus on healthy behaviors and the way you feel before, during and after eating rather than focusing mainly on weight.
If you’ve never consistently engaged in healthy behaviors previously then perhaps you have never been to the real dieting for years, eating mindlessly or using food to deal with feelings.
It is likely that you’ll drop some weight, but it is not guaranteed. However, the peace that comes from eliminating anxiety and stress around eating is worth way more than the amount on the scale.
3. Eat Healthier Foods
Eat nutrient-rich foods the majority of the time, and restrict the processed foods, sugary beverages, and alcohol. This means filling your plate with fruits, vegetables, whole grains, beans, legumes, fish, poultry and tiny quantities of red meat. However, don’t completely limit your favorite foods either. That will only lead to frustration and a later binge.
4. Focus On Small Goals
Instead of crash dieting, focus on changing your eating habits a few at one time. Additionally, think about your end goal for needing to eliminate weight. It’s important to consider why someone is interested in losing weight before we even get to how to do it. A decrease in body weight does not equal a much healthier body.
Ask yourself whether you want to eliminate the burden for health reasons, to look a specific way or because you liked how you felt at a certain number. Then, work with a specialist, like a registered dietitian, to come up with a plan that’s best for you according to your goals. While the diet industry will make it look straightforward, it’s more than just eating less and exercising more.
- Best Superfoods to Build Muscle & Strength
- Top 10 Weight Loss Exercises At Home To Burn That Extra Fat
- Apple Cider Vinegar For Weight Loss: Does It Actually Work? Facts & Advantages
For the question “how much weight can you lose in a month?”- while it’s possible to lose a healthy amount of weight in one month, we do suggest it. Anything more than 8 pounds is likely water weight which you will gain back. Crash dieting results in gaining more weight lasting and slows your metabolism.
So make small changes over time, such as adding more vegetables, eating protein at every meal, cutting back on liquid calories from alcohol and sugary beverages, and exercising most days of the week.