There is no one-word answer to how much weight an individual can lose in a month. Depending upon the effort, diet changes and physical activity, the weight loss varies. In brief - the more you strive, the more calories you are going to burn.
However, weight loss does try your patience and even if your goal is as small as losing 5 pounds, you are required to remain calm and consistent. But the good news is, all your hardwork will be paid off and you can burn the excess fat by bringing some lifestyle changes.
So, in this post, we will discuss what researchers tell us about losing weight, how you can lose weight safely and whether losing 20 pounds per month is a possibility or not.
How Much Weight Can I Lose in a Month?
You can shed around 1-2 pounds per week safely, says CDC. This makes losing roughly 4-8 pounds a month an ideal goal. These numbers are said to be effective for maintaining healthy body weight in the future as well.
Whereas if you plan to lose excessive weight at once, the fad diets and other poor weight-losing strategies can leave you even with more obesity and unhealthy habits. So, how to determine which diet can have long-term effectiveness? One way of doing this is by finding professional fitness companies listed on our site and picking the best one by browsing through the reviews.
Whether you want to inquire about companies that offer weight loss products or go with someone supplying healthy food at your doorstep, the website has shared customer reviews about all diet-related companies. By reaching out directly to the customer’s feedback, you can rightly evaluate how helpful a company can be for achieving your weight loss goals.
How to Lose Weight in a Month?
- Change Your Eating Habits
Healthy eating is the first step toward reaching a moderate weight. Consuming protein-rich breakfast like eggs, oats and beans will make you feel fuller, so you can cut down on calorie intake. Vegetables, fruits and low-fat dairy products should also be a part of your daily consumption. Whereas salt, cholesterol, trans and saturated fats shouldn’t make up more than a scintilla of your diet.
If keeping a check on this all seems overwhelming, you can reach out to companies supplying healthy food and recipes. But make sure you are not spending money on feeding unhealthy food to your family. On websites like U.S-Reviews, there are reviews of Marley Spoon and many other foods supplying chains. Read them out and decide which one is worthy enough to trust for your health.
- Do Exercise
Eating healthy only cannot suffice for losing weight if you don’t have any physical activity. As stated by American Heart Association, the recommended amount of exercise for adults per week is:
- Moderate-intensity cardio activity (brisk walking, water aerobics, gardening) for 150 minutes/week or vigorous cardio activity (running, hiking, cycling) for 75 minutes/week
- Do muscle-strengthening activities of moderate to high intensity twice a week
- Increasing physical activity to 300 hours/week will reap more beneficial results
To quickly achieve goals, you can seek help from fitness instructors and follow workout plans. However, misdirection can be harmful to your health. For finding the right fitness spot, check out ACE reviews and feedback on other companies offering fitness guidance and services.
- Sleep & Lose Weight
Sticking to a regular sleeping schedule also plays a role in your weight loss journey. A study published by the Journal of Sleep Research concluded that sleep deprivation for a single day can lead to increased appetite. Whereas those taking adequate sleep have shared a successful weight loss journey. Therefore, you must avoid distractions before bed and take 7-8 hours of sleep every day.
How to Lose 20 Pounds in a Month?
Following the aforementioned points along with these can help you in shedding 20 pounds a month:
- Switch to Plant-Based Diet
Rather than following a keto diet which can have certain complications, we suggest going with plant-based foods. Eating more vegetables, fruits and whole foods containing fiber can affect satiety and thereby results in losing weight. However, avoid consuming processed plant-based diets as they may contain sugar or unhealthy fats.
- Avoid Consumption of Sugar and Refined Carbohydrates
Refined or white carbohydrates like bread, rice, pasta and baked goods can not only cause obesity but also increases risks of heart disease and diabetes. So, avoiding them to the maximum will pave your way to a healthy body.
- Practice Intermittent Fasting
Intermittent fasting has become a popular way of losing weight. Following regular cycles of fasting limits your time frame for consuming calories and hence assists in effective weight loss. Also, spending a day without eating results in a metabolic shift and the stored fats (calories) are burned to fulfill the energy requirement.
The most popular intermittent fasting approaches are:
- 16:8 plan: Eating for any 8 hours of the day and fasting for the rest
- 5:2 diet: Eating normally for 5 days of the week and cutting the calorie count to 1/4 for two days
- Eat Stop Eat: Fasting for one to two complete days a week and eating freely for the rest
- Alternate day fasting: Fasting on alternate days (may consume 500 calories on the fast day)
Following any of these approaches after the suggestion of a doctor can help you in promoting fat burn.
The Way Forward
While losing several pounds a month may sound like an impossible dream, making a few modifications in your living style and eating habits can help you in safely achieving the goal. Follow these tips to get quick results and remain determined, as losing weight will not only improve your physical appearance but also enhance your overall health.