How Much Weight can You Lose in a Month
How Much Weight can You Lose in a Month – Is it Possible?
By Dr Jessica Southworth
Weight loss is not a small business for anyone. It has been one of the hardest things to achieve for most people and it was even one of the most frequently used New Year’s Resolution for many. But sadly, not everyone can commit to that goal of theirs. It takes a lot of effort and discipline to lose even a pound on your weight or an inch on your girth. But how much weight can you really lose in a month? What is the ideal weight loss that is considered healthy for an individual? You might be there in your room, rummaging around different search engines on how much weight can you really lose a month and you might notice a lot of different answers from various authors which may be very confusing as to which is true, which is exaggerated, which is feasible and which is an outright lie. Let’s find out what is closest to reality as we read along this article.
Weight loss may be achieved once a deficit on your caloric intake and caloric burning occurs. This may be done through calorie restrictions together with proper exercise to help burn fats more. Approximately, a calorie deficit of 500 per day will make your goal highly feasible. This is equivalent to an approximate of 3,500 calorie deficit per week which will enable you to eliminate a pound from your current weight. Meaning to say, you can have a maximum weight loss of at least 4 pounds a month. This is said to be the healthiest way of losing weight per month. Nevertheless, you can add a little more to this goal. A goal of 4-8 pounds will still be okay and healthy for a person who wants to lose weight. This will maintain your muscle mass while sustaining your body’s optimum health. On top of it all, this method of losing weight is generally a long lasting one. Long term trimming of fats is highly feasible when you commit in doing this technique.
Now you know how much weight can you really lose in a month you might want to think of ways in achieving this goal? There are actually a lot of ways to do this. Here are some of them:
1. Divide and spread calories around
1,200 calories are required per day to avoid muscle wasting. So, you must stick with this and divide it through your entire meals per day. So if you are having three meals a day, you can then control your meals into a maximum of 400 calories per meal. You can even save some for your snacks by getting calories out of those three main meals.
2. Diet modification
Normally, fewer calories will lead to weight loss. Calorie count of your foods are mentioned earlier so let’s go on foods that you must strictly stay away from. This includes foods rich in trans-fats, saturated fats, alcohol and salt. These are known to be weight boosters and may even cause various medical conditions in excessive amounts.
3. Work out properly
Experts suggest having an exercise each day is good for more efficient fat burning thus facilitating weight loss. For beginners, exercise of an hour per day and slowly increasing it by 10% each week is highly recommended. So when the month is finally done, you have increased your workout time in approximately 40%.
4. Portion control
The food that is most frequently being portioned is the meat. Actually, lean meat must be preferred instead of the red and fatty one. Meats must be just as thick as your little finger and as broad as the back part of your hands or about the size of the deck of cards. Vegetables and other foods may also be portioned to properly measure your caloric intake.
5. Cook your own meals
In doing this you can customize the way you want your food to be served. You can avoid fried foods and other instant foods that may be bought in fast food chains. You may broil, steam or bake your food for a healthier approach.
These are ways on how you may trim down those fats to achieve your maximum healthy weight loss in a month. Remember that there is no quick fix in losing weight so you must seriously commit your efforts and discipline yourself to achieve that goal of yours. Good luck!