Understanding Healthy Weight Loss: How Much Can You Safely Lose in a Month?

Perex: Understand what’s healthy weight loss and why quick and short-term weight loss plans are dangerous for your health.

Planning to start your weight loss journey? It’s a good decision; pat your back for your willingness to take action. Now, there are a few tips to remember to maximize your outcomes. It’s natural to want to lose weight faster in a short period. However, rapid weight reduction may result in nutrient deficiencies, loss of vital muscle mass, or high risks of gallstones. So, keep it slow and steady to reach the finishing line more victoriously.

What is Healthy Weight Loss?

According to the CDC (Centers for Disease Control and Prevention) recommendations, you can aim to lose 1 to 2 pounds (0.5 to 1 kg) per week rather than focusing on higher numbers. Make a comprehensive weight loss plan by including a balanced, solid-food diet and a doable exercise plan, rather than aiming to reduce weight just to fit in a new dress.

So, how much weight can you lose in a month? The answer lies in setting weekly goals rather than focusing on the entire month’s plans. Taking small steps will lead to higher success, enabling you to make visible monthly progress. Start losing 1-2 pounds weekly, and soon you will get there.

Getting Started in 3 Steps

Some lifestyle changes, like eating more proteinaceous foods, cutting down carbs, lifting weights, getting adequate sleep, and managing stress, can promote sustainable weight loss. Here are the three simple steps to stick to your weight loss and weight management schedules for the long term.

1. Take One Step At a Time

Set short-term goals to reach milestones faster. Reward yourself after hitting every milestone to stay motivated. It’s wiser to take smaller steps at a time to start your weight loss journey efficiently without getting demotivated midway.

To reduce 1 to 2 pounds every week, you should consume 500 to 1,000 calories less. However, life happens, and it’s not easy to maintain this every day because you have holidays, celebrations, and social events to attend. In that case, you should focus on burning 500 to 1,000 calories more than what you consume daily.

2. Be Committed

Write down your cause of losing weight, be it for your best friend’s wedding or managing your weight because you have a family history of diabetes or heart disease. Your reasons should be powerful enough to keep you going. Maintain a weight loss journal and write down your achievements and upcoming milestones to remind yourself of your daily goals.

3. Monitor Your Progress

Simply following a daily weight loss schedule won’t help if you don't track your progress continually. Check whether your plans and implementations are working well. You can identify the shortcomings accordingly and fine-tune your workout activities or diet plan. Don’t forget to reward and appreciate your small wins because being proud of yourself will keep you motivated and boost your self-confidence.

Final Words

In conclusion, take it slow and follow the science-based weight loss tips to improve your health in the long run. Sustainable weight loss is the ideal way to stick to your weight loss journey for years rather than aiming for short-term, quick, and unhealthy weight reduction plans. 

Summary

If you are wondering, “How much weight can you lose in a month?”, we would suggest creating a weekly plan of losing 1-2 pounds every seven days.