Is Losing 20 Pounds in A Month Healthy? Let’s Find Out!

Are you thinking of losing 20 pounds this month and now starting to wonder whether it is the right thing to do? Well, losing weight is definitely in your best interest if you are obese. A fat belly has the potential to invite many painful and detrimental diseases, which can even lead to death. So, losing weight is perhaps the biggest and life-changing decision you have made till now. However, you should not lose a lot of weight in a very short span as this may cause health problems. 

So, is losing 20 pounds in a month healthy or not?

No, losing that much weight in a short span of 30 days is not healthy. Rather, it can cause health problems like loss of muscles, nutritional deficiencies, hair loss, hormonal imbalance, and digestive problems. Health experts recommend you should not lose more than eight to ten pounds per month to stay healthy. 

Stay till the end if you want to know how to lose weight smoothly!

Why Losing Weight in A Month Is A Bad Idea?

Is Losing 20 Pounds in A Month Healthy

Let’s be honest, we all like rapid weight loss and are very attracted to all those advertisements saying lose your weight in a month or “lose 10 pounds in a week.” But health professionals highly recommend a slow and steady method. 

Why? 

Because people lose that much weight by eating fad diets, drinking juices, and doing heavy workouts. 

By doing random fad diets, you are cutting off essential minerals and nutrients your body needs to function properly. Even a low-carb diet doesn’t fulfill your body’s requirement for calcium, iron, and vitamin D. 

This only results in hair loss, brittle nails, extreme fatigue, and even osteoporosis (weakness of bones). 

Therefore, doctors never recommend cutting carbs or fat from your diet suddenly. The maximum weight loss in a month should not be more than ten pounds. 

Since Asians don’t generally use pounds to measure weight, they search, how much kg should I lose in a month? It is 4.5 kilograms (Kg) which is sufficient enough to live a healthy lifestyle without any trouble. 

Want to know what a fad diet is?

A fad diet is a diet that becomes famous for a particular period of time and has absolutely no health benefits. 

What should be your weight loss goal? You should make a goal of losing 20 pounds in three months. 

Many people wonder- Is losing weight in a month healthy? Yes. According to Lowden, “It’s rare to lose more than 10 pounds every month unless you’re in a medically approved program or recently had a big operation/surgery.” “Remember that your body will fight back if you lose weight too quickly,” she adds.

According to a study, if you follow crash diets, there is a chance of hormonal malfunctioning. 

Moreover, regardless of how quickly you lose weight, you will certainly lose your muscle mass due to these fad diet plans. Believe us, it will have a serious impact on your health, and you may end up damaging your metabolism. 

That is the reason why strength training is necessary if you want to embark upon the tough journey to become slimmer. Strength training will help you a lot in losing fat instead of muscles. So, what should be a healthy weight loss goal?

The right way to lose weight is to lose 1–2 pounds ( one kg) per week or 4–8 pounds (almost 4.5 kg) per month. This should be your weight loss goal if you want to stay healthy along with losing some weight.

Simply put, a quick weight-loss plan to decrease your weight is usually not worth it in the long run. 

How to Lose Weight Safely

How to Lose Weight Safely

Losing weight is the best thing you can do if you do it the right way. 

This will ease the burden on your heart and liver, which might be facing the consequences of excessive fat. Similarly, the energy levels and stamina also improve.

Let’s have a look at some easy tactics for losing weight safely.

Avoid Refined Sugar:

According to experts, eating refined sugar has been directly linked with obesity. 

So, you must avoid sugar found in processed meals, sweetened beverages, and sauces.

Eat More Protein And Fiber:

People ask, How much protein should I take to lose 10 pounds? According to WHO, higher-protein diets help with weight loss. An adult should take 0.8 g of protein per kg of body weight (so a 100kg person should eat 80 grams of protein). 

In other words, an adult man should consume 56 g of protein in a day, and a woman should consume 46g per day. 

Dairy products, eggs, beans, lentils, shellfish, poultry fish are some foods high in protein. 

Talking about fiber, fiber travels through your gastrointestinal tract slowly and is undigested. Fiber slows the process of digestion which makes you feel full without any cravings. 

Therefore, a sufficient amount is necessary for living a healthy life.

Drink More Water:

Increasing your water intake is the most simple and low-effort strategy for maximum weight loss in a month. 

In fact, one detailed study reveals that you will lose much more weight if you increase your water intake with a low-calorie diet because of increased metabolism caused by water.  

To achieve the best benefits, drink at least 2 liters of water every day.

Eat Healthy Fat:

Is fat in foods bad for weight loss? Eating fat of any kind is considered bad for your health but guess what this is a myth. Minute fat is necessary to consume. 

According to research, lowering fat in the diet does not result in more weight reduction. 

In comparison to other diets, participants who ate a higher percentage of fats lost slightly more weight and had better adherence. Moreover, persons on a weight-loss journey should eat nuts, which contain good fats, to lose more weight. 

The best thing about eating a small amount of fat is that it may help individuals resist the urge to eat sweet foods or processed carbohydrates. 

Olives, olive oil, sardines, avocado, and salmon are the best sources of good fat. 

Similarly, there is also good fat in the foods. Want to know, which is the good fat for you? It is the unsaturated fat that does not raise bad cholesterol levels or cause obesity. 

So, eat foods that are rich in unsaturated fat and low in saturated fat.

Consistency is The Key

healthy weight loss per month kg

Daily exercise, especially skipping, is key to losing weight. 

Moreover, never starve your body in order to lose weight, as it will not help in any way. You will only end up destroying your current health instead. So, never go on crash diets to get instant results. 

Just follow the right plan and make healthy habits such as morning walks. 

If you’re wondering, Is it healthy to keep losing weight? Well, yes, but losing too much weight will harm your health.  

Follow these tips, and we assure you that you will never again search for things like, “is losing 15 pounds in a month healthy.”

Frequently Asked Questions (FAQs)

Is it okay to lose 13 pounds in a month?

No, you should not lose more than ten pounds in a month. Losing more than this number will cause health problems that will prove to be painful in the long run. So, do the smart thing and lose weight in a calculated way.

Can I lose weight by drinking tea?

Drinking green or matcha tea does help in losing weight. These teas fasten up the metabolism, which promotes fat cell burning. However, make sure you don’t add any sugar or sweetener to the tea. 

Does losing weight fast impact the liver? 

Yes, losing more weight quickly can negatively impact the liver. It can cause inflammation in the liver, and there are chances of liver failure as well. 

Wrapping up

All in all, weight loss does require a lot of dedication and passion, but choosing a quick method can harm your body. You asked, is losing 20 pounds in a month healthy? And we answered with a ‘No’. 

It will make you lazy and affect your mental health as well. You may face hair loss, hormonal imbalance, damaged liver, and low energy levels. 

So, we suggest you lose weight smartly. 

Make a goal of losing 20 pounds in three months and not in one. Plus, do exercise regularly and eat only healthy foods to live a fit life!

Muneeb Haider

Muneeb Haider

Hi, I am Syed Muneeb Haider. I have been writing articles on health, fitness, and nutrition for over half a decade. Since Writing about these topics can change people's lives, I always find it satisfying that I am contributing to making society better in some capacity.

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