How Much Weight Can You Lose In A Month: 8 Tips For A Healthy Weight Loss!

Losing weight is the toughest task for foodies! But who would not love to have a zero-figure body? Well, it’s not always about beauty. Your health should be your first priority which definitely favors normal weight.  

How much weight can you lose in a month? 

5 pounds, 8 pounds, or even more? Well, experts suggest that a healthy weight loss remains below 8 pounds per month. However, still, there are people who lose more than the specified range. Is that dangerous? Yes! Fast weight loss would never do any good to your body. 

Let’s have a look at how much weight can you realistically lose in a month? Furthermore, you’ll get to know the tips and tricks to reduce a few inches from your waistline! So, read on. 

How Much Weight Can You Lose In A Month? 

Well, I can relate to the fact that waiting is the most difficult task one can do! 

Especially if you’re working hard to cut some extra pounds, then waiting for the result becomes extraordinarily difficult! However, a quick weight loss is never recommended because it can be unhealthy and risky to your body. 

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Most people are busy finding answers to the question, “How much weight is healthy to lose in a month? 

Well, a healthy weight loss cannot exceed more than 1-2 pounds per week which means that you can lose 4-8 pounds of weight per month. 

However, with proper workout and diet restrictions, one can lose up to 15 pounds a month! Isn’t that surprising? Well, this might seem easy but it requires careful monitoring of the diet to avoid any nutritional and muscular loss. Losing more weight than the aforementioned range can be troublesome because fast weight loss can lead to abnormal body metabolism.

Hence, the slower the weight loss, the healthier the progress! Living with this slogan, you’ll never face any health risks while losing weight. So, if your target exceeds 8 pounds a month, then your weight loss would be unhealthy. 

Best Tips And Tricks For Weight Loss in A Month

Most of us are going through an onerous stage of life where we want to eat our favorite fatty meal and also want to cut some extra pounds. 

However, we can’t do both together and it’s mandatory to choose any one of them. You can either enjoy the food or maintain your figure! So, what’s the right choice? Well, your choice must be what makes you happier! So, firstly, choose your happiness over worldly judgments!  

Following are some tips that tell you how much weight can you lose in a month and how can you speed up your weight-loss plan:

Brain Game: On 

Whenever you want to either lose or gain weight, the first and most significant step is making up your mindset. Once, you’ve made up your mind that you’ll lose weight regardless of the hurdles, the next step is to set your aim. A goal that should be realistic, achievable, and above all that remains within the range of 4-8 pounds a month. Change your “can’t” into “don’t.” So, that you would never give up!

Count Your Calories: Set Up A Target

The easiest and most effective principle explaining calorie intake for weight loss is, “Consume less, eliminate more!” Once you’re done eating, your body starts playing its part by burning the food to produce energy which is called “calorie.” So, looking after the calorie intake is crucial when it comes to weight loss. 

calorie-count

In short, your calorie deficit rules your weight loss plan! So, counting calories along with a proper workout will help you in losing weight. So, to lose 1-2 pounds per week you must cut down at least 500-1000 calories per day because 1 pound=3500 calorie. So, to lose 1 pound per week, you’ll have to maintain a calorie deficit of 500. 

Physical Activity

Any weight loss plan that doesn’t include physical activities such as walking, jogging, and exercise will hardly work out. 

Physical activity isn’t only about running on a treadmill or doing some boring exercises. You can add diversity to your workout by performing low-intensity cardio, HIIT, squats, and a lot more. Physical activities include, 

Walking

With the intention of losing weight, you may add half an hour of morning walk to your diet plan which will readily eliminate hundreds of calories. Walking approximately ten thousand steps persistently on daily basis can help you meet your target. Daily walk not only reduces weight gain but also regulates your BP, energy and prevents the risk of Cardiac diseases. 

Work Out

Aerobic exercises such as swimming, walking, and running are well known to enhance your heart and breathing rate which somehow directly leads to weight loss

Experts believe that 2.5 to 3 hours of aerobic activity per week can significantly reduce weight. However, it isn’t all about cardio! Your body would love to face new challenges so treat it with some diversity and also include HIIT. 

Cardio is all fun till the time you start losing muscle mass. When that happens try to switch to strength training after 15 days of performing cardio. Weight lifting isn’t also prohibited at all so you may add some excitement to your daily workout routine using them.   

A Proper Diet Plan

The major part of your weight loss plan is what you eat which means that diet holds a significant place to work on. 

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An increase in the fiber content of your diet can help you lose some extra pounds because fiber acts as an appetite suppressant. A fiber-rich diet will make you feel full for a longer duration. Although it doesn’t burn fats, all it does is super-filling. 

Try to chew your food slowly because it may help you cut excess calories. This strategy of eating slowly is quite famous among obese people. Following are some of the items you should add or eliminate from your diet for a healthy weight loss, 

Eliminations

Unhealthy Toppings-Most of the time, we transform a healthy meal into an unhealthy one by topping it with high-calorie condiments. 

Cheese, mayonnaise, ranch, BBQ sauce, margarine, and many other sauces are high-calorie items that remarkably increase your calorie count. 

Reduce Fat Consumption-To lose weight, avoiding a fat-rich diet becomes mandatory. However, fats are not always unhealthy because omega-3-fatty acids are excellent fats with numerous health benefits. 

Carbohydrates-When you consume fewer carbs, the body burns stored fat. This is because a diet that has less proportion of carbohydrates will favor the burning of fats due to the unavailability of glucose. A weight-loss diet is all about cutting sugars. 

Add-ons

Proteins-Try to add proteins to your diet because they may help you feel full for a long time so you may add them to your breakfast. Furthermore, you may also skip or reduce the quantity of your lunch after a high-protein filling breakfast. Hence, a powerful kick-start to your body’s metabolism will help you stay fresh for the whole day!

Vegetables-vegetables are rich sources of nutrients and poor sources of calories. Vegetables are fiber-rich foods full of vitamins, minerals, and antioxidants which not only serve to be healthy but also prevent the consumer from getting obese.  

Coffee-Being an energy-booster beverage, coffee can help you boost your weight loss plan because it increases the quantity of an enzyme called lipase which is responsible for burning fats in the body. It also enhances the resting metabolic rate and is a low-calorie drink. 

Focus On Hydration

Water acts as an appetite suppressant which makes you feel full before the meal. It also plays a significant role in eliminating toxins and improving the body’s metabolism. So, try to cut all the beverages, especially alcohol, and those with high calorie count and replace them with water. Isn’t that a great idea? Ideally, your weight loss plan must be accompanied by at least 2-4 liters of water consumption per day.  

Reduce Alcohol Consumption

If you want a perfect figure, then it’s time for you to become a teetotaler. Beers, liquors, and vines have hundreds of calories which will enhance your body weight quickly. Above all, beer’s nutritional content remains nearly zero which means it never benefits you during a weight-loss plan.  

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Sleep Well, Lose More

Your sleep schedule must be well-maintained to facilitate your weight loss goal because experts suggest that at least 8-9 hours of sleep is mandatory for a healthy adult. You’re not a machine! Adequate sleep is mandatory for the maintenance of the peace of your mind! 

Intermittent Fasting

Keeping all the old-school weight-loss methods aside, intermittent fasting is ruling the world these days. The most popular and effective fasting method is 16:8 in which you don’t eat for 16 hours and eat for a limited amount of time that is 8 hours. Also, there is another method of intermittent fasting called the 5:2 diet. It not only reduces the calorie intake but also enhances their burning thereby aiding in weight loss.  

intermittent-fasting

FAQS

Question: What types of fats should be avoided to lose weight?

Answer: When it comes to fats, just keep in your mind that saturated fats are the real culprits behind weight gain. Your body mass index shouldn’t go above than 30 as it is considered to be obese. Processed fats such as trans fats also cause an increase in weight so try to avoid them and substitute these with healthier ones such as monosaturated fatty acids. Some fat-rich foods which can aid in weight loss include avocado, nuts, seeds, vegetable oil, and fish. 

Question: How much water intake is vital for losing weight?

Answer: Just like a plant needs water daily, your body can also not survive without proper hydration. Drinking water is the easiest way to reduce some extra pounds and freshen up your skin. There isn’t any specified percentage of water intake associated with weight loss but on average, you must consume 1-2  liters of water on a daily basis. Avoid drinking water after meals because it slows down the process of digestion. 

Question: What are the top exercises one can perform at home to lose weight?

Answer: There are 6-7 effective exercises for weight loss that can be easily performed at home. The most convenient exercise is walking daily for at least half an hour early in the morning. It’s an aerobic exercise that doesn’t overburden your body and aids in losing pounds. Other exercises include cardio, yoga, squats, and jogging. 

Takeaway 

After reading the article, you must be now aware of how much weight can you lose in a month

Well, a healthy and non-risky weight loss doesn’t range more than 4-8 pounds a month. However, people have also lost more than 10 pounds within a month by using a strict diet and exercise plan. 

Fast weight loss will surely appear fascinating but in reality, it can give rise to severe health risks too. So, be patient and stick to your weight loss plan because slowly and steadily you’ll achieve it one day.

Mehrosh Ahmer

Mehrosh Ahmer

My name is Mehrosh Ahmer and I’m currently a student of MBBS at Jinnah Sindh Medical University. My passion for studying the wonder that is the human body and the desire to give back to my society has led me to pursue a career in medicine. As I research, I learn more about my field, and it improves my understanding. This is why I enjoy writing the articles so that more people might get to read about subjects that they otherwise might never encounter.

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