Today, a lot of weight loss advertisements promise effective results if you follow their diet plan or buy their products. Most of these companies promote that you can lose 10, 15, 20, or more pounds in a month. This is quite enticing, especially if you’ll soon attend a special occasion. But, in reality, how much weight can you lose in a month? Furthermore, are these programs safe and effective?
How Much Weight Can You Lose in a Month?
Today, numerous diet plans are available that offer extreme results like losing as much as 20 pounds in a week. There is a chance that you can achieve this result. However, can you keep this weight in the long run? Furthermore, is it good for your health?
The problem with starvation and extreme weight loss programs is that you will eventually regain your weight after some time. Moreover, it may also lead to health problems such as diabetes, depression, and heart diseases.
So, how much weight can you lose in a month the healthy way? According to the Center for Disease Control and Prevention (CDC), the safest and healthiest way to shed those extra pounds is to reduce 500 to 1,000 calories per day or shed one to two pounds per week. So, the total is four to eight pounds in a month.
How to Lose Weight Safely?
When shedding some extra pounds, the main focus will be calories. Basically, a pound of body weight is equal to 3,500 calories. Thus, if you want to lose a pound in one week, you’ll need to drop at least 500 calories per day. You can do this by exercising or lowering your food intake.
For exercising and calories burned, various factors can affect the number of calories you can burn. Among them are age, gender, body weight, type of exercise, and the time you’ve spent doing the activity.
To give you a better idea, here are some examples of exercises along with the approximate number of burned calories based on a person with a bodyweight of 155 pounds:
Exercising on the elliptical machine for 30 minutes – 335 calories
Walking (4 mph) for 30 minutes – 167 calories
Running (5 mph) for 30 minutes – 298 calories
Swimming (backstroke) for 30 minutes – 298 calories
Doing Aerobics (low impact) for 30 minutes – 205 calories
As you can see, you can burn high amounts of calories for a short period. However, exercise alone is not enough, especially if your main goal is to lose weight safely.
Keep in mind that your body will demand more energy with regular workouts. Thus, your diet will also play a crucial role in your weight loss journey. Eating nutritious and low-calorie foods like fruits and vegetables is the best way to limit your calorie intake without compromising your health.
As a common rule, The American Academy of Nutrition and Dietetics strongly recommends that women should eat at least 1,200 calories or more per day. For men, the recommended daily calories are 1,800 and above.
Keeping a journal can help you track your calories. You can either use a notebook or a mobile app like My Fitness Pal.
Final Thoughts on Losing Weight
Overall, the best way to lose weight safely is to do it gradually. Thus, instead of aiming to shed 10 pounds in a month, you can aim for a healthy lifestyle change that you can permanently do. Through this, you’re not only shedding unwanted pounds. You’re building a physically fit body.
Nonetheless, if you need to lose weight fast due to a special occasion, always consult your nutritionist and personal trainer. They can provide a meal plan and activities that can help you shed some extra pound in an as safe and healthy manner.