How Much Weight Can You Lose In A Month And Still Be Healthy?
Let’s be real for a sec: Weight loss is complicated. On the one hand, literally every body is a beach body if you take it to the beach on the other, wanting to drop a few or even more than a few pounds for whatever reason is totally valid, too.
The most important part of weight loss aside from actually making your own decision to lose weight and doing it for yourself is to do it in a healthy way which also leads to a more sustainable weight loss. That means no crash dieting or exercise binging but here’s the million-dollar question: How much weight can you lose in a short amount of time and still make sure you’re doing it in a healthy way? Because, yeah, nobody wants to be dieting forever.
The amount of weight one can lose in a month and still be healthy really depends on factors, like age, sex, starting weight, caloric intake, caloric deficit, and exercise. These variables all play a role in how quickly you can drop pounds.
According to the Centers for Disease Control and Prevention, when it comes to weight loss, slow and steady is your best bet that means shedding about one pound per week for someone who want to lose just a few pounds. That can add up to about a two- to four-pound weight loss in a month. The story’s a little different for those looking to lose 100 pounds or more in that case, you can shed up to 20 pounds in one month. Though some of that is just water .
But it doesn’t have to be totally diet-dependent calories burned while exercising can make a difference too. A great way to achieve the 500-calorie deficit is to divide it in half, maybe cut out 250 calories a day from food and burn an extra 250 more a day through movement to equal 500 calories.
That way,you won’t feel deprived that that you’re making too drastic of a change to your diet that won’t be sustainable in the long run because the goal isn’t just losing weight, but keeping it off.
Something important to remember when it comes to calorie counting and calories burned, however: It varies between people.The number of calories one needs to maintain weight or promote weight loss is based on height, age, and weight, and is individual to the person.That means you may have to experiment to get to a formula that works for your body.
How much weight loss is too much in a month?
Honestly, even losing two pounds a week might be pushing it, says David A. Levitsky, PhD, professor of nutrition and psychology at Cornell University’s College of Human Ecology. “My advice is to lose no more than one pound per week,” he says, adding that he doesn’t recommend losing more than 10 percent of your initial weight, unless medically necessary.