Weight loss involves both simplicity and challenge. The basic concept is that burning more calories than we consume leads to burning stored fat as fuel, according to mathematics. To lose 1 pound per week, a reduction of about 500 to 1,000 calories is needed, as 1 pound equals 3,500 calories. However, life is not always simple, as social events often revolve around food.
How much weight can you lose in a month? It depends on a solid eating and exercise plan. The goal should be to improve your overall health. It is important to focus on both your eating habits and physical activity. Keep reading to gain insights on tips for healthy weight loss.
Is it Safe to Lose Weight in A Month?
Losing weight in a month is safe. However, it is important to do it correctly. The amount of body weight someone can lose varies depending on the body composition. Someone with a larger body can lose more than the initial body weight.
But, generally, a safe and sustainable amount of weight to lose is between 1 to 2 pounds per week. It is equivalent to 4 to 8 pounds per month. This is often due to water weight also known as body excess water, edema or water retention. Water typically accounts for 50 to 60 percent of an adult’s overall body weight.
Weight loss journey fluctuations come from calorie intake and burned ones. A pound of water weighs about 2 cups. Your total current weight is composed of:
- muscle mass – quantity of muscle within your body
- pounds of body fat – adipose tissue is another name for body fat
- bone breakdown
- tissues – a collection of cells with similar structure and function together as a unit
- organs – brain, lungs, heart, liver, kidneys
- contents of your digestive tract – long tube of organs that provides a pathway for food to pass through the body
The scale cannot indicate whether you are losing water, lean muscle mass, or fat. While extreme diets can lead to rapid weight loss, it may result in the loss of muscle mass and water, negatively impacting your metabolism.
What Happens to Your Body When You Lose Weight Too Quickly?
If a person loses more than approximately 8-10 pounds in a month, it’ll affect his long-term weight loss. It also indicates that he follows a method to lose weight. While fad diets are tempting, they can harm someone’s metabolism in the long run.
Food consumption is the primary source of energy for the body. It needs a sufficient daily supply. When there is an insufficient intake, the body must seek alternative sources of energy. A large caloric deficit can lead to muscle breakdown. Thus, it also affects strength training, athletic performance, and metabolism. Losing muscle results in a decrease in calorie burning, which slows down metabolism.
Rapid weight loss is not sustainable or healthy because it is often achieved through drastic calorie-restrictive diets or excessive aerobic exercise. This can result in binge eating, a slower metabolism, and metabolic changes that promote increased food choices and fat storage. Our bodies have a natural defense mechanism against starvation from very low caloric intake.
Read also: Does Losing Weight Equal Getting Healthier?
How to Lose Weight Without Losing Your Muscle?
To achieve sustainable and successful weight loss, you need to start by setting realistic goals. Aim to lose 1-2 pounds of weight per week. It is considered a healthy and sustainable rate. Most importantly, focus on making healthy lifestyle changes. Here are our expert tips for you:
Eat More Nutritious Food
Eat nutrient-dense healthy foods. Fill your plate with fruits, vegetables, whole grains, beans, legumes, fish, poultry, and small amounts of red meat. If you choose to eat meat, you can do so along with avocado, olive oil, nuts or seeds as food choices. An option is to pair this with an exercise plan you enjoy. It can encourage you to stick with it.
People on healthy weight loss can start slow and focus on incorporating healthy diet behaviors instead of daily calorie deficits. For example, focus on getting adequate protein at all meals. We start small to help practice lifelong healthy habits instead of doing very low-calorie diets. This leads to rapid weight loss and then rebound weight gain.
Increasing water intake is beneficial. To lose weight, you should drink a specific amount of water. The Academy of Nutrition and Dietetics suggests 9 cups of water for females and 13 cups for males daily.
Water has many benefits for the body. These are aiding in proper movement of muscles, connective tissues, and joints. It also helps organs like the lungs, heart, and others function efficiently during exercise. Staying hydrated can decrease the likelihood of experiencing setbacks during a workout, such as muscle cramps and fatigue.
Sleep for 7 to 8 Hours
Sleep deprivation slows down your metabolic rate. But it increases your craving for food with sugar. Individuals with only four hours of sleep per night consumed an average of 300 additional calories than those who had a normal amount of sleep.
Furthermore, if your body is not well-rested, physical activities can easily tire you out. Lack of physical activities means not burning around 200 extra calories in your body.
Increase Fiber Intake
There is a belief that fiber per day can suppress appetite. But evidence suggests that only certain types of fiber may have this effect. A recent review of 44 studies found that 39 percent of fiber treatments increased fullness. But only 22 percent reduced food intake.
Read also: Lies You Are Being Told About Weight Loss
Why Should You Avoid Dieting?
The term “yo-yo dieting” describes a cycle of deprivation and eventual return to familiar eating patterns. It is not a sustainable lifestyle approach. A healthcare provider explains the scientific reasons behind weight regain after consequences of weight reduction fast.
According to experts, rapid weight loss path can cause the body to react quickly and increase feelings of hunger. However, losing weight at a slower pace, about 1 to 2 pounds per week, allows the body to adjust. You can maintain a more moderate weight, reducing extreme hunger.
Read also: Best Way to Lose Weight: Exercise Type
What Are The Common Mistakes People Do When Dieting?
When embarking on a diet, it is important to know what to avoid in achieving your weight loss journey goals. Not exercising and losing weight quickly can sabotage your efforts and also adversely affect your overall health habits.
Dieting without exercise may result in temporary weight loss. But it’s unclear if this is consistent in the long term. According to the American Heart Association (AHA), adults are recommended to engage in exercise or physical activity each week to maintain a healthier lifestyle. It is advisable to do at least 150 minutes of moderate intensity cardio activity per week. This is equal to 75 minutes of vigorous cardio activity per week.
Participate in moderate-to-high intensity muscle strengthening or resistance training for at least 2 days per week. Individuals can strive for 300 minutes per week of moderate intensity cardio activity. Furthermore, do not sit for long periods of time.
To achieve calorie-burning benefits from exercise, aim for a moderate workout 5 to 6 days per week. The actual number of calories per day burned will depend on factors such as sex, weight, exercise intensity, and duration.
Below are examples of gym exercises that you can do:
- Engage in a 30-minute workout on the treadmill or elliptical.
- Perform a 15- to 20-minute High-Intensity Interval Training (HIIT) workout.
- Incorporate structured strength training into your weekly routine. Example is a 15-minute weightlifting session using five-pound hand weights a few times a week. This can significantly contribute to muscle building.
Fast Weight Loss
Losing weight at a rapid pace can affect serious health issues. According to the National Health Service (NHS), effects of weight loss beyond 5% in 6-12 months may show health and fitness concerns. If a person experiences steady weight loss without intentional effort, it can reveal an underlying condition or a medication’s side effect.
There are some conditions that can result in weight loss:
- digestive conditions, such as celiac disease
- type 1 diabetes
- depression or other mental health conditions
If someone notices rapid or unintentional weight loss and experiences additional symptoms that can indicate an underlying issue, it is recommended to consult with a doctor.
However, without any symptoms, there is determination to lose 10 pounds per week fast! So, a crash diet is a choice. It is among the effects of weight loss where subsequent weight gain follows. Perhaps your diet plan cuts your calories per day to fewer than 1,000. Observe less pounds after a while in weighing. But when you eat so few calories, your metabolism slows down.
The weight you lose in a month requires dedication, patience, and a well-rounded approach. It is tempting to follow the “easy way” of losing weight. But the result is harmful to your body. Instead, focus on sustainable habits to achieve your fitness goal. Those include regular exercise, a balanced diet, and adequate rest. Remember, everyone’s weight loss journey is unique. But there is always a safe way to do it.
Beware of common dieting pitfalls such as the allure of fast weight loss, which can get counterproductive. Embrace a holistic and patient approach to your fitness journey.
Ready to transform your lifestyle with a sustainable and healthy approach? Join NoCo Fitness Loveland for personalized guidance and support. Let’s start your wellness journey together!