Let's be real for a second: weight loss is complicated. On the one hand, literally every body is a beach body when you bring it to the beach – on the other hand, if you want to shed a few (or even more than a few) pounds, even if the reason is completely valid.
The most important part of losing weight – apart from actually choosing to lose weight and doing it for yourself – is to do it in a healthy way (which also leads to more sustainable weight loss). This means you do not have to do a crash diet or exercise. But here's the million dollar question: how much weight can you lose in a short amount of time? still Do you make sure you are doing it in a healthy way? (Because yes, nobody wants to diet forever.)
How much weight can I lose in a month?
There is no firm number, says Christine Santori, RDN, program manager for the Center for Weight Management at Syosset Hospital of Northwell Health in Syosset, New York.
"The amount of weight that can be lost in one month – and is still healthy – really depends on factors such as age, gender, starting weight, calorie intake, calorie deficit and exercise," says Santori. All of these factors matter how quickly you can drop pounds.
According to the Centers for Disease Control and Prevention, slow and stable is the best choice when it comes to weight loss. This means that you lose about a pound a week for someone who only wants to lose a few pounds. That can lead to a weight loss of two to four pounds in a month. The story is a bit different for those who want to lose more than 100 pounds. In this case, you can lose up to 20 pounds in one month. Although "some of it is just water," says Santori.
Okay, fair – but how do I start?
You need to look at your daily calorie intake. Generally, you should try to cut 500 calories from your daily eating plan to lose a pound every week, says Irene Franowicz, RD at Spectrum Health, Grand Rapids, Michigan.
"It needs 3,500 calories Fewer per week – or 500 fewer calories per day – to lose one pound of weight in a week. " two pounds In one week you would need to reduce 1,000 calories a day. "That's a big change," says Franowicz.
But it does not necessarily depend on the diet. Calories burned during exercise can also make a difference, says Franowicz. "A good way to break the 500 calorie deficit is to divide it in half, perhaps cutting out 250 calories a day, and burning 250 extra calories per day to achieve 500 calories ", she says.
In this way, says Franowicz, you will not feel deprived of making too drastic changes to your diet that is unsustainable in the long run – because the goal is not just to lose weight, but to keep it off.
Something to keep in mind when counting calories and calories: it varies from person to person. "The number of calories needed to maintain weight or promote weight loss depends on height, age and weight, and is individual to the individual," says Santori. This means that you may need to experiment to come up with a formula that is right for your body.
How much weight loss is too much in one month?
Honestly, a loss of two pounds a week could lead to it, says David A. Levitsky, a professor of nutrition and psychology at Cornell University's College of Human Ecology. "My advice is not to lose more than a pound a week," he says, adding that he does not recommend losing more than 10 percent of the original weight unless medically necessary.
Franowicz adds that it is important not to immerse yourself at under 1,200 calories per day – the lowest calorie threshold she recommends. "Very low calorie diets can lead to fatigue and physical activity is such an important part of [weight loss], If people are too tired to do sports then that's a sign that you have too few calories, "she says.
However, according to Santori, even a small weight loss can lead to positive results. A weight loss of 5 to 10 percent of total body weight is associated with improvements in blood pressure, blood cholesterol and blood sugar. "
Another important thing to keep in mind: The number on the scale should not be your main focus. Adding a little more exercise to your workout (through cardio and strength training) could also result in less overall weight loss – about half a pound a week – but how your body looks and feels is a better measure of Santori's progress "As we already know, the muscle weighs more than fat," she says, adding that inches are decreasing, or that the clothes are more comfortable than a large scale dip.
The quintessence: For a healthy, sustainable weight loss you should lose about one pound a week or two to four pounds a month.