Whether you want to slim down for a big event (hello, wedding) or to quickly fit into your old jeans, the desire for
fast weight loss is understandable. While
fad diets can
be tempting with wild promises (like, lose 20 pounds in one month!),
they also tend to backfire and can wreak havoc on your
metabolism. Most dieters who follow strict diets rebound and
regain the weight.
Safe and
sustainable weight loss,
on the other hand, involves a lifestyle change and takes time: “Most of
the research supports losing weight at a slow-and-steady pace to
maintain the weight loss in the long-term,” confirms Ryan Maciel, RD, a
certified strength and conditioning specialist based in Cambridge,
Massachusetts.
Still, if you’re wondering
exactly how much weight you can safely lose in one month, here’s your guide, according to weight-loss experts:
Weight loss depends on a myriad of factors, like
age,
gender,
physical activity level and the
effects of certain medications,
so everyone goes at their own pace. A good rule of thumb is to aim to
lose 1–2 pounds per week or 4–8 pounds per month, says Dr. Elizabeth
Lowden, a bariatric endocrinologist at Northwestern Medicine Metabolic
Health and Surgical Weight Loss Center at Delnor Hospital in Chicago. In
other words, that’s about 5–10% of your body weight.
If you want to lose a pound a week,
you’ll need a calorie deficit (aka
less calories in comparison to those you need to maintain your current
weight) of about 3,500 calories, or 500 calories per day, explains
Lowden. Because it can be difficult to decrease your intake by that
much,
upping your physical activity can help burn more calories.
Keep in mind, though, week 1 of your
weight-loss plan may
be misleading. “It wouldn’t be uncommon to lose 5 pounds your first
week, maybe even up to 10, but this isn’t a rate you can expect to
continue — and you may even notice no weight loss the next couple of
weeks,” says Lowden. That’s because as you lower your caloric intake and
begin
making healthier eating choices, your glycogen stores (aka molecules made from the
carbs you eat) drop, and since they’re attached to water molecules,
you lose water weight with them, explains Lowden. “So don’t feel discouraged if you initially burn pounds fast then
fall into a weight-loss slow down — this is normal.”
“Unless you’re enrolled in a medically-supervised weight-loss program
or you’ve just had bariatric surgery, it’s very uncommon to lose more
than 10 pounds per month,” says Lowden. Remember, if you lose weight too
quickly, your body fights back. Your metabolism slows down, your
hormones shift to
increase your cravings and appetite, and you even burn less fat, according to
a review in the International Journal of Obesity
. These changes could lead to
disordered eating habits, warns Lowden.
What’s more, no matter how quickly you’re losing weight, you also lose a certain amount of
lean muscle mass in
the process (especially if you’re not working out to build muscle), and
losing too much could deeply damage your metabolism. That’s why
strength training when trying to lose weight is important. Plus, a diet
too low in calories could
result in nutritional deficiencies, and rapid weight loss could lead to
gallstones from improper gallbladder functioning, adds Maciel.
In short, a speedy weight-loss regimen to drop a dress or pants size
is generally not worth it. As frustrating as it may be, try to be
patient so you are successful long-term.
Here, a few ways you can lose weight safely:
“It’s essential to
have realistic goals and expectations before setting out on your weight-loss journey,” says Maciel.
Tracking your weight-loss goals with an app like
MyFitnessPal can be very helpful, he adds. Then, carve out time each week to
plan your meals and
workouts. After you’ve built up your confidence by reaching a few small goals, you can begin to
aim higher with bigger challenges. For example, start by getting into a
regular walking habit before
training for your first 5K.
Of course,
progress is anything but linear — there will be times when
you’ll hit a weight-loss plateau or even
gain a few pounds back, despite
your best efforts. But knowing and accepting this is part of the
journey helps you stay on track, says Maciel. “While the
number on the scale might
take time to change, remember to acknowledge and celebrate how your
clothes fit differently and how you’re able to lift heavier weights or
jog longer,” suggests Lowden. These are all signs you’re on the right
track.
“Don’t give up on the fundamentals of weight loss in search of the
magic bullet,” says Maciel. It’s important to keep in mind that eating
more
nutrient-dense whole foods, exercising regularly,
getting quality sleep and
making time for self-care are
all essential parts of the weight-loss equation. If you’re not losing
weight on your current plan, take a hard look at your
eating, exercise and lifestyle habits and consider reaching out for help from a support group or nutritionist, he suggests.
When you’re working on
eating and lifestyle changes,
“there’s a normal amount of hunger that comes with reducing your
intake, but you should never feel obsessively hungry,” says Lowden.
“Honor your
hunger cues with healthier choices.” To avoid overeating,
mindful eating techniques can also help.
While healthy weight loss requires a lot of perseverance and dedication, the
slow-and-steady route is your best bet. “So many people stop what they’re doing because they’re not seeing immediate changes, but
consistency is key. You will note weight changes over time, but you have to stick with it,” says Lowden
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