How to lose weight in a month?
In our tech-savvy society we’ve become even more used to getting results quickly. Demanding instant gratification is fine when you’re talking about a smartphone, but it’s not the best policy when it comes to weight loss.
If it sounds too good to be true, it probably is. Fad diets that promise large amounts of weight loss leave you hungry at best, and at their worst they leave you with unhealthy habits and returned weight gain.
So what is the magic number to lose weight and keep it off?
It’s 1 to 2 pounds per week. That means, on average, that aiming for 4 to 8 pounds of weight loss per month is a healthy goal.
Just because it’s possible to lose a lot more, at least in the early months of a diet, doesn’t mean it’s healthy or that the weight will stay off in the long term.
Losing the healthy way
Losing weight can be incredibly simple and incredibly challenging at the same time.
Math tells us that if we take in fewer calories than we burn, we will end in burning stored fat for fuel. One pound equals 3,500 calories. If you want to lose 1 pound per week, you’ll need to take in about 500 to 1,000 fewer calories. But life isn’t so simple. There are social events, holidays, and celebrations that all revolve around food.
When trying to lose weight, a solid eating and exercise plan with a goal of getting healthier — not just fitting into a new outfit or looking good at an event — will help you lose the weight and keep it off. It’s important to focus on both improving your eating habits and getting more physical activity.
Strength training like lifting weights or doing body-weight exercises along with some high-intensity interval training can give your metabolism the boost it needs to shed extra pounds. Steady-state aerobic exercise can also help burn off some calories..
The good news is that you don’t have to lose a lot of weight before you start seeing positive changes in your health. If you’re overweight, losing just 5 to 10 percent of your body weight can improve blood pressure, cholesterol, and reduce your risk of diabetes.
Choosing a plan
In order to lose weight and keep it off, you’ll need a plan that you can stick to.
If you’re just starting your weight loss journey or have had struggles in the past with finding a plan to stick to, it’s a good idea to seek help. Your doctor can recommend a dietitian who can work with you to develop a healthy eating plan that’s right for your needs and long-term goals.
A dietitian can teach you healthy habits and ways to make sure you’re managing portion sizes and avoiding too much sugar, salt, and saturated fat, all of which contribute to health issues like heart disease and diabetes.
Takeaway
In order to be truly successful, focus on creating a healthier lifestyle for yourself. Eating healthfully and exercising shouldn’t be a temporary means to an end — they should be regular habits.
How long it takes for someone to get to their goal depends on how many pounds they need to lose. The weight didn’t come on overnight, and it isn’t going to come off overnight either.
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