How much weight can you lose safely in a month?

How much weight can you lose safely in a month?

Whether you want to lose weight for a big event (hello, wedding) or quickly adapt to your old jeans, the desire to lose weight fast is understandable. Diets can be tempting with wild promises (like losing 20 pounds in a month!), but they also tend to be counterproductive and harm your metabolism. Most people with a strict diet recover and gain weight.



On the other hand, a safe and permanent weight loss is associated with a lifestyle change that takes time: "Most studies support slow and even weight loss to maintain long-term, However, if you're wondering exactly how much weight you can lose in a month, here's your guide, the weight loss expert:

What weight is sure to drop in a month?

Weight loss depends on a variety of factors, such as age, gender, physical activity, and the effect of certain medications. Everyone follows their own pace. A good rule of thumb is to try losing 1 to 2 pounds a week or 4 to 8 pounds a month, Dr. Elizabeth Lowden, a bariatric endocrinologist at Northwestern Medical Center for Surgical Weight Loss and Metabolic Health. Chicago Delnor Hospital, In other words, that's about 5 to 10% of your body weight.

If you want to lose a pound a week, you need a calorie deficit (i.e., fewer calories than you need to maintain your current weight) of about 3,500 calories. 500 calories a day, says Lowden. Since it can be challenging to reduce intake, increasing your physical activity can help you burn more calories.

Keep in mind, however, that the first week of your weight loss plan can be misleading. "It would not be unusual to lose 5 pounds in your first week, maybe even 10, but it's not a rate that you can go on, and you might not even notice a weight loss in the next two weeks," said Lowden. As your calorie intake decreases and you start making healthier dietary choices, your glycogen stores (also known as carbohydrate molecules) decrease, and when they're tied up, you lose weight. Water with them, explains Lowden. "So do not be discouraged if you start burning pounds quickly and then losing weight, that's normal."

HOW MANY WEIGHT LOSSES ARE TOO MUCH?

"If you do not take part in a medically supervised weight-loss program or undergo bariatric surgery, it is scarce for you to lose more than 10 pounds per month," says Lowden. Remember, if you lose weight too fast, your body defends itself. Your metabolism slows down, your hormones change to increase your appetite and appetite, and even burn less fat, according to an article in the International Journal of Obesity. These changes could lead to eating disorders, Lowden warns.

Regardless of how fast you lose weight, you also lose a certain amount of muscle mass (especially if you are not working on muscle growth), and too much loss can seriously affect your metabolism. Therefore, weight training is essential for losing weight. Also, a low-calorie diet may lead to nutritional deficiencies, and rapid weight loss could lead to gallstones because the gallbladder malfunctions, Maciel adds.

In short, a quick weight loss diet to drop a dress size or pants is not usually worth it. Try, as frustrating as it may be, to be patient to be successful in the long term.

TACTICS OF REMOVING WITH SAFETY
Here are some ways to safely lose weight:

1 PREPARE FOR SUCCESS

"It's important to have realistic goals and expectations before you start losing weight," says Maciel. Tracking your weight loss goals with an app like MyFitnessPal can be very helpful, he adds. Then take time each week to plan your meals and workouts. Once you have increased your confidence by achieving small goals, you can communicate well.

two
PREPARE CLAIMS
Of course, progress is anything but linear: sometimes, despite your efforts, reach a weight loss plateau or even recover a few pounds. Knowing and accepting this is part of the trip and helps you stay on the right track, says Maciel. "While the number on the scale takes a long time, you should remember the difference between your clothes and your ability to lift heavier weights or run, recognize and celebrate more," Lowden suggests. These are all signs that you are on the right path.

3
BASIC EXHAUST
"Don't give up the basics of losing weight to finding a quick solution," says Maciel. It is important to remember that eating whole foods rich in nutrients, exercising regularly, sleeping well at night and taking the time to take care of yourself are essential parts of the equation. Weight loss. If you do not lose weight with your current plan, then you should consider your eating habits, training, and lifestyle critically, and consult with a support group or nutritionist.

4
LISTEN TO YOUR BODY

If you work on a diet and change your lifestyle, "it generally reduces your hunger, but you should never feel hungry," Lowden said. "Honor your hunger cues with healthier options." To avoid overeating, conscious recovery techniques can also help.