How many of us have ever wished we could lose weight fast? The reasons for losing weight may be different, but the timing of when to start can make a difference. How many pounds, then, is it possible to lose in a month?
Read on to see how to estimate a safe monthly weight loss amount and ensure that you are losing weight healthily. We are also sharing safe and sustainable weight loss tips.
That depends on the person. A person with a bigger body can usually lose more because they have more weight to start with. “In general, 1 to 2 pounds per week, or 4 to 8 pounds per month, is a safe and sustainable amount to lose,” according to Nutrition.
“Some people may lose more than that at first, but it’s often a lot of water weight and not really fat loss.”
Weight fluctuations are not as simplistic as calories in minus calories out. Consider this: 2 cups of water weigh approximately 1 pound. Most people lose weight just by going to the bathroom. The muscle, fat, bone, water, tissues, organs, and whatever else is inside your digestive tract comprise your total weight.
The number on the scale can’t tell you whether the weight you are losing is water, muscle, or fat. Such diets may make it possible to lose weight fast, but what’s really lost is the muscle and water weight, not very healthy at all and potentially devastating for your metabolism.
How much weight does one lose in a month?
Most of us want to lose weight as soon as possible. Whether your reasons for wanting to lose weight are for aesthetic, health, or other purposes, timing always seems to matter. So, how much weight can you actually lose in a month? Let’s find out how to set a safe goal for weight loss in a month and how to lose weight healthily. We also have tips on losing weight safely and sustainably.
This all depends on the person involved. A person who is larger can usually lose more since they weigh more to begin with
A healthy rate is in general losing 1 to 2 pounds a week or 4 to 8 pounds per month. Some may experience the loss of more pounds, especially during the beginning of dieting; it often results in lots of water weight rather than the true fat loss.
Weight fluctuations are much more than calories in, calories out. Consider this: 2 cups of water weigh about 1 pound. Most everyone loses weight just by using the bathroom. Muscle, fat, bone, water, tissues, organs and anything else within your digestive system are all considered part of your total weight.
The number on the scale does not know if the weight you are losing is water, muscle, or fat. Restrictive diets can help you lose weight fast, but you might be losing muscle and water weight, which is not ideal and can ultimately wreck your metabolism
Losing Weight Too Quickly Can Damage Your Metabolism
If you lose any more than roughly 8 pounds in a single month, first of all it’s unlikely that you’ll succeed in keeping such weight loss – and second of all, for the most part, it’ll mean you engaged in unhealthy methods to get your weight down so low. Now, it certainly is tempting, but it tends to damage metabolism in the process, which of course may cause you problems from a weight loss perspective in future.
The body’s primary source of energy is food. When you don’t eat enough, your body has to find other sources of energy.
“When there’s a significant calorie deficit, it can force our bodies to use muscle as energy, impacting strength, athletic performance and metabolism,” says Megan Ostler, M.S., RDN. The more muscle mass you lose, the fewer calories you’ll burn, further slowing your metabolism.
“Rapid weight loss is seldom safe or long-term because you typically shed pounds dramatically curtailing your calories or exercising too much. These factors tend to drive binge eating, slower metabolism and metabolic changes that make you take in more calories and deposit even more fat.
Our bodies are incredibly intelligent and are programmed to protect us from starvation, which is what they think they see when you take in too few calories.”
Simply said, crash diets or trying to lose 20 pounds in just one month often result in that initial weight being lost, with the individual adding back even more weight after having completed the diet.
Tips for Sustainable Weight Loss
- Focus on small, powerful changes Instead of crash dieting, change your eating habits a few at a time. Consider the end goal of wanting to lose weight.
- “It’s relevant to examine why someone would want to lose weight before we even address how it is achieved. I’d rather encourage healthy behaviors than make ‘weight loss’ the aim for people, given that it is possible to be metabolically unhealthy in large and small bodies, too.”
- A lower body weight does not imply a healthier body. Ask your self whether it is to attain health, looking good, or you simply had a feeling with a certain weight.
- Then have a professional guide you on planning what would suit you best to achieve your stated goals, usually with the services of a dietitian. “
- “Weight loss also requires sleeping enough, reducing stress, and staying hydrated,” she notes. Small, sustainable choices win the weight-loss race, she emphasizes.
Eating nutritious foods, not less:
“Eat nutrient-dense foods most of the time, and limit the processed foods, sugary beverages and alcohol. This means filling your plate with fruits, vegetables, whole grains, beans, legumes, fish, poultry and small amounts of red meat,
if you choose to eat meat, along with healthy fats like avocado, olive oil and nuts or seeds.
Stop counting calories.
Count your hunger and your level of satisfaction instead of counting calories.
“Use mindful and intuitive eating approaches, like paying attention at meals and respecting your hunger and fullness cycles, Focus on healthy behaviors and how you feel before, during and after eating, rather than specifically focusing on weight. eaten mindlessly or used food to manage your emotions—you may lose some weight, but that’s not assured. But the peace of ridding anxiety and stress over food is so much more worth what you see on the scale.”
Conclusion:
While it is possible to lose a lot of weight in one month, we do not recommend it. Anything over 8 pounds is probably water weight that you will gain back. Crash dieting leads to gaining more weight long-term and slows your metabolism.
Make small, incremental changes such as adding a little more in the way of vegetables, incorporating protein at each meal, reduce liquid calories that come from beverages such as alcohol and sugary drinks, mindfully eating and exercising most days of the week. You’ll feel better and, more importantly, you’ll be able to maintain your healthy behaviors.
FAQS:
Can I lose more than 8 pounds in a month?
Though one can lose more than 8 pounds in a month, this is not always sustainable or healthy. The rate of weight loss can result in the loss of muscle mass and nutrients and the likelihood of gaining the weight back.
Can I lose weight without exercising?
Yes, you can lose weight without exercising.