What is a realistic and healthy amount of weight to lose in a month? Setting achievable goals within a month can be valuable when making long-term lifestyle changes. However, it’s crucial to avoid the mistake of attempting too many rapid changes all at once.
When it comes to weight loss, many individuals opt for extreme approaches, such as complete lifestyle overhauls or no change at all. This all-or-nothing mentality may seem motivating at first, but it often proves unsustainable over time.
For instance, some people aim for drastic weight loss goals, like losing a stone in a month or shedding a significant amount of weight in a week. However, research suggests that such “crash dieting” can have negative consequences. So, what is a healthy and sustainable amount of weight to lose in a month, and how can it be achieved? Let’s explore this with insights from a personal trainer and weight loss specialist.
HOW MUCH WEIGHT CAN I LOSE IN A MONTH IN A HEALTHY WAY?
The amount of weight you can safely lose in a month depends on various factors, including your age, starting weight, calorie deficit, and lifestyle, including exercise habits. Someone with a higher starting weight may find it easier to maintain a calorie deficit and lose weight over a month.
A safe and sustainable rate of weight loss is about one to two pounds (0.45 to 0.9 kilograms) per month, according to personal trainer and weight loss specialist Amanda Place. This equates to approximately four to eight pounds (1.8 to 3.6 kilograms) in a month, which is just over half a stone in weight.
It’s important to differentiate between “weight loss” and “fat loss.” Weight loss simply refers to the number on the scale, which includes everything in your body—muscle, water, tissues, organs, bone, and digestive contents—as well as fat. Fat loss specifically targets reducing the fat mass in your body.
This distinction underscores the importance of losing weight slowly, sustainably, and healthily. While crash diets may yield short-term results, they typically involve losing water weight and muscle mass, which can return when normal eating and exercise patterns resume, potentially leading to a disrupted metabolism.
Instead, experts recommend adopting a sustainable approach to create a calorie deficit, which involves burning more calories than you consume. Achieving this can vary in method but is essential, especially in the initial stages, to facilitate weight loss. Additionally, daily activities, like walking, and exercise can contribute to calorie burn.
Some individuals choose to count calories using apps, while others opt for less restrictive approaches, like adopting a diet rich in protein and fiber, such as the Mediterranean diet, and engaging in regular exercise. The key is to find what works best for you, as there is no one-size-fits-all approach to weight loss.
It’s essential to emphasize that no one should feel pressured or forced to lose weight. Your value as a person is not determined by your weight or appearance. However, if you choose to change your habits to lose weight, it’s crucial to do so in a healthy manner.
WHY YOU SHOULDN’T TRY TO LOSE WEIGHT TOO QUICKLY
There are two main reasons to prioritize healthy, sustainable weight loss over rapid results:
1. Enjoyable and Manageable Process: Making gradual changes to your diet and exercise habits can be more enjoyable and manageable. Fewer drastic changes mean you’re less likely to feel like you’re missing out on social activities and other aspects of life.
2. Long-Term Habit Formation: Sustainable weight loss encourages lasting results by fostering healthy habits that you can maintain over time. Crash diets often lead to rapid weight loss followed by regaining weight once normal eating patterns resume.
Sustainable weight loss focuses on gradual and realistic changes to your diet and lifestyle. This approach is more likely to lead to lasting results because it encourages healthy habits that you can maintain over time. Crash diets often result in rapid weight loss followed by rapid regain once normal eating patterns resume.
Another reason to opt for gradual lifestyle changes over abrupt shifts is their impact on muscle mass. Crash diets often lead to muscle loss along with fat loss, which can slow down your metabolism. Sustainable weight loss emphasizes preserving lean muscle mass through proper nutrition and strength training, helping to maintain a healthy metabolism.
TIPS FOR HEALTHY, SUSTAINABLE WEIGHT LOSS
Here are some tips for achieving healthy and sustainable weight loss:
1. Don’t Make Your Calorie Deficit Too Large: A calorie deficit between 500 and 750 calories is typically sufficient for effective weight loss. Avoid overly restrictive diets, as they can hinder your progress.
2. Embrace Meal Prep: Meal prep can help you plan nutritious meals, reduce impulsive eating, and ensure you get the right nutrients.
3. Eat More Protein: High-protein, low-calorie foods can help you stay full and satisfied while consuming fewer calories, and they promote muscle maintenance.
4. Increase Your Step Count: Aim to incorporate more non-exercise activity thermogenesis (NEAT) into your day by increasing your daily step count.
5. Work Out in the Morning: Morning workouts can boost metabolism, provide a sense of accomplishment, and set