Losing weight is very important and has so many benefits for health. However, losing too much weight can even cause health issues. That is why you have to be realistic in losing weight.
So, how much weight can you lose in a month? It is a good question that is very important to answer. If you also have a plan to lose your weight, you will need to pay attention to the following discussion.
The Average Weight Loss in a Month
How many pounds can you lose in a month? It depends on you. People with bigger body can usually lose more. However, generally people can lose around 4 to 8 pounds in a month.
This is the safe average of weight loss. Some may lose more but it is usually much water weight but not fat loss. Before you start a diet, you have to keep in mind that it means losing the true weight.
Weight fluctuation is much more complex compared to calories in & calories out. You have to know that two cups of water weighs around one pound.
Then, most people will lose weight by just going to bathroom. Organs, tissues, water, bone, fat, muscle and anything else in your digestive tract make up the total of your weight.
There is a fixation on weight loss. However, it is not sure about the scale if the weight you lose is only fat, muscle or water. It is not ideal & can even wreck metabolism ultimately.
Too Fast Weight Loss Sabotages Metabolism
How much weight can you lower in a month? As it is mentioned above, the maximum weight to lose in a month is 8 pounds. If you lose more than it, you may get it with unhealthy behaviors.
That is enticing to crash weight loss diet. However, it can damage metabolism in the long term. Furthermore, it can sabotage your ability to lower your weight later.
As we know, food is the main source of energy in the body. If you do not eat enough, you will not have enough energy. With large calorie deficit, your body can break down muscles for energy. It will affect metabolism, athletic performance and strength.
Typically, fast weight loss is not healthy or sustainable as it is commonly achieved by over exercising or severely restricting calories. It can lead to eating more, metabolic changes and slower metabolism.
As a result, you will have more fat. In fact, our body is very smart & wants to protect us from being starvation.
How to Lose Weight Safely in Sustainable Way
How much weight can you lose in a month? If you want to lose weight safely, you have to focus on small but powerful changes. Rather than crash dieting, it will be better to change eating habits. Besides that, you should also pay attention to your end goal for weight loss.
You will need to ask yourself about the reason why you want to lose body weight. Then, you should work with a registered dietitian or other professionals to make a plan about your best goals. Weight loss is not only about eating less & exercising more.
However, it also requires you to sleep enough, stay hydrated and reduce stress. Even more, what you have to emphasize is that you have to eat the better foods, not the fewer foods.
When it comes to how much weight you can lose in a month, it is affected by many factors. One of the tips is to eat nutrient-dense foods more. Besides that, you are also required to limit eating the processed foods, alcohol as well as sugary beverages.
It means, you should fill your plate with vegetables, fruits, whole grains, poultry, fish, legumes, beans & small amount of red meat. If you do not like meat, you can try seeds, nuts, olive oil, and avocado. However, you should not completely restrict your favorite foods because it can cause frustration. Just pair this with some exercises you enjoy.
In weight loss diet, you must have a long-term mindset. You just need to focus on your body composition-fat vs muscle-instead of number on the scale. For your information, even though fat & muscle is same, muscle takes less space.
Then, you will also need to stop counting calories. You just have to focus on hunger & satiety cues instead. You should have strategies of mindful & intuitive eating.
For example, you can practice awareness at mealtime & honor your hunger cues. It is a good idea to aim for diet full of variety & colors. You must focus on the healthy behaviors as well as how you feel either before, during or after eating.
Too Much Weight Loss in a Month
Some professionals advise that weight loss should be no more than 8 pounds in a month but some others recommend that how much weight you should lose in a month is better about 4 pounds only in a month. So, we can conclude that weight loss is still acceptable as long as it is 8 pounds or less in a month. In addition, you are also advised not to lose weight more than 10% of your weight unless it is medically needed.
Furthermore, you should also not to dip less than 1,200 calories a day. The lower calorie threshold, the better it will be. Too low-calorie diet can lead to fatigue or other bad effects. If you are too tired in doing exercise, your calorie may be too low.
Finally, we come to the conclusion of how much weight can you lose in a month. Losing weight about 5 to 10% of your total weight can improve blood pressure, blood sugar and also blood cholesterol. You also need to keep in mind that your focus should not be the number on scale.
If you add some exercises, you can also see smaller weight loss. The better measure of progress is how your body looks & feels.
Food advocate. Evil music specialist. Certified introvert. Alcohol guru. Twitter fan. Writer.