Who doesn’t know it? You look out of the window and suddenly it’s spring again. The problem? Your body looks like it hasn’t digested the Christmas dinner yet… What to do? Many ask themselves how to get rid of the pounds as quickly as possible. But how much weight can you lose in one month? And how healthy is that anyway? There is a difference between losing a lot of weight fast and losing a lot of weight healthy. Not to mention keeping it that way. In this post we will clarify everything about quick weight loss and the risks of it.
How Much Weight is Safe to Lose in One Month?
Weight loss is related to many different factors, such as your age, gender and especially your current weight and fitness level, which means that every person will lose weight or gain weight differently.
A rough guideline would be about 1 – 2 pounds per week that would be 4 – 8 pounds per month.
To achieve healthy weight loss, a calorie deficit is most important. That means if an average human has an energy conversion of 2000 kcal then 500 kcal deficit per day would be a healthy guideline.
To lose 1 pound of body fat, you must have consumed 3500 calories less than your calorie intake. This could be your goal for the week.
However, because it is difficult for normal people to create such a large deficit, you can help with sport and exercise in everyday life.
How Much Weight Loss is Too Much?
You always have to be careful. If you lose too much weight too quickly, your body will react. Even more, it will resist. No matter how far we advance in technology, our bodies are still trapped in the Stone Age. That means if he gets too little to eat he will think that a famine breaks out and store as much fat as he can to survive.
Your metabolism will slow down, you’ll be hungry again and again leading to more eating. According to a study by the International Journal of Obesity, your body burns even less fat in this state.
Furthermore, there is a risk that you will not only lose fat during this time, but also muscle mass. To counteract this it is important to eat a lot of protein like eggs (make sure you drink enough water) and to work out. Vitamins must also not be neglected to avoid illnesses.
Don’t Crash Diet!
There are extreme weight loss plans that promise quick results. Some work but others are more harmful to the body in the long run.
As said before, losing weight too quickly slows down or damages your metabolism, which can lead to increased weight gain in the future.
These crash diets often prohibit certain food groups (not to be confused with low-carb diets such as the keto diet)and only give you a small “allowed” list that can lead to malnutrition. Much of the weight lost through these diets is often only water that you lose in the first week and it seems that the diet works great. But then triggers the so-called “yo-yo effect” and you relatively quickly get your pounds back if you get back to your normal eating behavior.
How to get started?
Here you can get some good tips to lose weight fast and healthy.
Adding cardio to your routine is one of the most effective ways to quickly increase weight loss.
You could use a free online program such as Shape Goals to get information and maintain your motivation.
In fact, one study in 141 obese adults showed that combining 40 minutes of cardio three times per week with a weight loss diet decreased body weight by 9% over a six-month period.
Reduce the number of refined carbohydrates and eat more protein such as eggs, lentils or other legumes and vegetables.
It’s especially beneficial to decrease your intake of refined carbs, which are a type of carbohydrate stripped of their nutrient and fiber content during processing.
Not only are refined carbs high in calories and low in nutrients, they’re absorbed quickly into your bloodstream, causing blood sugar spikes and increased hunger as shown here.
Waking up to a healthy, high-protein breakfast is a great way to start your day and stay on track towards your weight loss goals.
Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.
Extremely important is that you get enough sleep every night. Sleeping 8 hours means 8 hours where you can’t eat.
We talked about cardio training but resistance training is just as important. Through strength training the muscles define themselves better and you look better when you have reached your goal. In addition, resistance training boosts the metabolism and weight loss becomes even easier.
Track Your Progress
Track your progress, such as the amount of weight and inches lost, in whatever way works best for you, be it online or in a hard copy journal. Many studies have shown that keeping a food journal or tracking calories can help you lose weight. It’s hard to eat that grande burrito when you’re staring at the amount of calories it contains on the page in front of you.
Summary: How Much Weight can you lose in a month?
There are no exact numbers that can be applied to every human but the rule of thumb is one to two pounds per week.
Depending on the conditions, more is possible.
It is important that you approach it healthily and do not allow yourself to be disrupted by small setbacks from the concept.
A good nutrition plan can help, for my part I always bought training plans in the past. This motivated me because I didn’t want to waste my money (I’m quite stingy) but everyone gets their motivation differently.