Are you thinking of losing weight quickly but in a healthy manner? Read more to find just how much weight you can lose in one month while still staying healthy!
Many people want to lose weight rapidly. In reality, losing weight is not a quick and easy task, especially for beginners. The "LOSE WEIGHT IN 7 DAYS" articles aren't helping anyone. In addition, everyone is different. You'll go through a lot of trial and error before coming up with the best diet and exercise routine that works for you.
While it's a steady and slow process, it's still possible to lose a decent amount of weight in a month. The crucial thing is to do it safely and healthily.
Now, let's cover the theme of the article: You'll be shocked at how much healthy weight you can Lose in a Month
Quick disclaimer - I do not claim to be a nutritionist or dietitian of any kind. All knowledge and quotes from this article were pulled from online nutrition sources and/or certified dietitians.
How Much Weight Can You Lose in a Month?
Many external factors are affecting how much weight one can lose in a month. These are age, sex, baseline weight, exercise, and a lot more. A person with a larger body tends to lose more essentially just because they have more weight to lose. Personally, I've seen a ton of personal trainers over the years that just start clients off with a 100% pure "walking" routine to get a client started on their exercise journey.
The Centers for Disease Control and Prevention (CDC) say that people who lose weight slowly are more likely to keep it off.
Adequate exercise and nutrition intake contribute significantly to losing weight. Generally, a person can lose one to two pounds of weight in a week which equates to about 4 to 8 pounds in a month.
At a healthy maximum, you can also lose 10 pounds if you stick to a strict routine. You should cut 1,000 calories per day to lose two pounds a week, which is manageable for most people. While cutting calorie intake, increase the number of calories burned by exercising hence the mantra "eat less, move more."
eat less, move more.
Is Diet Alone Effective?
Many people think losing weight is as simple as going on a diet and eating less. However, food deprivation can pose serious health risks and can also eventually cause weight gain. Make sure you're actually eating enough because your body will find another source of energy if you don't.
According to Medical Director Dr. Peter LePort, your body will quickly react if you lose weight rapidly - But if you lose one or two pounds in a week, your body will adjust. At this rate, you will feel that the weight you're attaining is the average weight you are in, and you won't be too hungry.
If you lose more than eight to ten pounds in a month, it could mean you are doing unhealthy practices to lose weight. Rapid weight loss may be tempting, but it can damage your metabolism. It may also hinder you from losing weight in the future.
The first step to lose weight is to look at your daily calorie consumption. It would help if you aimed to cut at least 500 calories out of your daily meal plan to lose a pound each week. But if you want to lose two pounds per week, you'd have to cut or burn 1,000 calories a day.
I know for me personally (hi, I'm Cory), the daily caloric intake was the biggest part for me. I was exercising a lot and eating healthy, but I was just eating way too many calories. Once I started counting calories, I immediately started shedding weight. I'm no nutritionist, I just know that you have to find what works for you!
Here are some of the recommendations you can take to get started on your weight loss journey:
1. Keep track of your meals. Jotting down your food intake can help provide you a holistic view of your eating habits. This habit is an effective way to make you see unhealthy eating patterns like stress-eating. You can write it on paper, or you can use an application on your mobile. WeStrive partners with the mobile app Lose It! to count calories. If you want to work with a trainer who can help you with calories - just contact us here and we'll help you find an amazing personal trainer!
2. Reduce intake of sweet beverages and food. Craving for sodas, candy bars, and donuts? These are some of the sweets that contribute to weight gain.
3. Drink plenty of water. The more you drink water, the better and healthier your life will be. Water consumption can really help in losing weight.
4. Eat less, exercise more. Make sure to do this in moderation. Do not push yourself on a workout that aims for a 15 or 20-pound loss. Also, do not go crazy with the eat less part by making sure you're still getting the appropriate caloric intake.
5. Cook meals at home: According to a study in 2014, people who eat home-cooked meals consumed 140 fewer daily calories compared to those who order food, eat outside, or consume pre-cooked foods.
6. Get enough sleep. You will lose 300 calories if you get seven to eight hours of sleep. Studies have found out that lack of sleep can slow your metabolism and increase your craving for sweets.
Losing Weight the Right way
Do not be tempted into crash dieting, but rather focus on small but effective ways to lose weight. Weight loss is beyond eating less and doing physical activities. It also includes other factors such as having a sufficient sleep and drinking more water.
Strict eating patterns and physical activities will help you lose weight. You should also try strength training such as weight lifting a few times a week. Weight lifting, aerobic exercises, other types of workouts can boost your metabolism rate to help you lose weight in some of the healthiest ways.
The CDCTrusted Source highly suggests following these healthy eating habits:
1. Eat proteins from poultry, meat, beans, eggs, and fish.
2. Consume vegetables and fruits.
3. Switch to low-fat dairy and whole grains products.
4. Stay away from oily and fatty foods.
5. Cut down on sweets and salt intake.
Things to Avoid
Fad diets may be promising because of their quick results, but this diet is not lasting and very dangerous. It will only make you hungry and can cause you to practice unhealthy eating patterns.
Prevent products or eating plans that guarantee the following:
1. Rapid weight loss - this results in water loss, muscle loss, and weight gain. It can also cause severe health conditions.
2. Specific eating menus - This isn't terrible but it isn't easy to sustain this kind of diet. Such practice will not give you enough nutrients even if you take vitamins and supplements.
3. No exercise is required - physical activity is essential for your health.
Losing weight involves lifestyle changes. It's not merely depriving food intake, but it requires improvement in eating habits and additional physical workouts weekly. Rapid dieting is strictly discouraged as it will eventually result in weight gain and slows your metabolism rate.
The general weight a person can lose in a month is between four to eight pounds - But it's important to note that it also depends on other factors, including your metabolic rate, baseline weight, and more.
To effectively lose weight, choose to live a healthier life. Eating healthy food and working out should be turned into habits. These should not be viewed only as ways to lose weight but also as ways to live a healthier life.
Want to up your Health & Fitness? Check out these articles:
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About the Author:
Cory McKane is the CEO/Founder of WeStrive - a platform for personal trainers to manage & grow their personal training business. He enjoys working out and spending time working with trainers on WeStrive on how to manage/grow their business.