Ideal Weight loss in a Month

A person’s monthly weight loss potential is influenced by a number of variables, including genetics, general health, current weight and exercise regimen. In order to achieve longterm benefits, weight loss should be approached safely. It is a fact that losing weight is not a race. You start to appreciate the benefits of a well-thought-out weight reduction program with realistic weight loss objectives when you consider that quick weight loss might cause the loss of muscle mass and other detrimental health impacts.

Extremely low-calorie diets or crash diets or fad diets may seem like a quick fix for weight loss, but the majority of them will make you hungry or encourage bad eating habits. Although some people may initially lose more weight than that, this is frequently water weight loss rather than real fat loss. It is advisable to use a holistic approach that emphasizes lifestyle and behavioral adjustments in order to achieve long-lasting improvement in your eating habits and weight management.

How Much Weight Loss in a Month is Healthy or Safe Option?

The amount of weight that a person can lose in a month actually depends on a lot of circumstances including age, gender, starting weight, calorie intake. According to the Centers for Disease Control and Prevention (CDC), individuals who lose weight at a rate of 1-2 pounds per week or 4-8 pounds per month, are more likely to be able to maintain their weight loss.

Weight loss can be both extremely easy and extremely difficult at the same time. One pound contains 3500kcal, if you want to reduce one pound per week then you need to subtract 500kcal from your total energy expenditure (TEE) or daily calorie intake.

Remember that mostly people lose weight just by using the restroom and that two glasses of water weigh roughly is equal to one pound. Your entire weight is made up of water, tissues, organs, muscle, fat, bone, and whatever that is inside your digestive system. The amount you lose on the scale does not indicate whether it is fat, muscle, or water. Fad diets or very low calorie diets may speed up weight loss, but you risk losing water and muscle weight in the process, which is bad for your health and can damage your metabolism.

Losing Weight Too Quickly Can Damage your Health?

If you loss more than eight pounds in a month, you probably engaged in unhealthy habits to reach your goal and won’t be able to maintain the weight loss. Quick weight reduction is usually not healthy or sustainable; it can cause metabolic changes that urge you to eat more and store more fat as well as binge eating and a slower metabolism. On the other hand, trying to lose twenty pounds in a month results in initial weight reduction that is followed by weight gain after the diet is stopped.

Guidelines for Sustainable Weight Loss

Fill Up With Fibre

Consuming high-fiber foods will make you feel fuller for longer, increasing the likelihood that you will keep your calorie intake within moderation. But increase your fiber consumption gradually a sudden increase could result in cramps and constipation. In addition, make sure you consume enough of water to prevent constipation and cramping.

Choose Healthy or Nutrient-Dense Food

Reduce the overall number of calories you consume from food and beverages in order to lose weight. Increase your intake of fruits, vegetables and whole grains are one strategy to reduce your calorie intake. They provide a lot of fiber and few calories. Fiber promotes fullness. To achieve your objectives, you can consume a wide variety of plant-based foods.

The basis of a person’s diet should consist of nutritious meals and snacks. Make sure that each meal has 50% fruit and vegetables, 25% whole grains, and 25% protein is an easy method to build a meal plan. 25-30 grams of fiber should be consumed overall.

Reduce your consumption of saturated fats, which are strongly associated with the risk of coronary heart disease, and get rid of Tran’s fats from your diet.

Get Enough Sleep

Leptin and Ghrelin are two essential hormones in our body, are influenced by sleep. Since leptin suppresses hunger, you often feel fuller when your levels are high.In contrast, Ghrelin increases appetite and is sometimes called the “hunger hormone.” Research has indicated that sleep deprivation raises Ghrelin and lowers Leptin levels, making sleep deprived people considerably more prone to experience elevated levels of hunger and increased snacking.

Try to Add Physical Activity in Daily Routine

Exercise on a regular basis is essential for both mental and physical health. Increasing physical activity levels in a deliberate and disciplined manner is frequently essential for effective weight loss.

Add walk in your routine: One of the simplest and best ways to stay active is to go for a
walk.
Take stairs instead of lift.
Give up the automobile: If you must drive to work, try to park farther away from your destination and complete the remaining distance on foot.
Workout at the office: you can perform few workout activities before and after you’re or during lunch break.

Self -Motivation

Write down your reasons for wanting to reduce weight, whether it’s to feel better in your clothes or because you have a family history of heart disease. Putting it in writing helps validate your resolve. Put your motivations up where you can see them every day to help you remember why you want to make this change.

References

1. https://www.cdc.gov/ Centers for Disease Control and Prevention, (CDC)
2. Committee on Military Nutrition Research, & Subcommittee on Military Weight Management. (2003). Weight management: state of the science and opportunities for military programs.
3. Kim, J. Y. (2021). Optimal diet strategies for weight loss and weight loss maintenance. Journal of obesity & metabolic syndrome, 30(1), 20

Dn. Asma Abdul Rehman

CEO at Smooth Magic | + posts

Mphil HND, University of Agriculture Faisalabad
HOD-Human Nutrition Department at Government College University Affiliated Institute
Clinical Dietitian at Al-Khidmat FOF Hospital