They are many weight loss plans that can help you drop weight fast. The danger of these diets is that they are not always safe or last long. So, how much weight can you lose in a month? Here are some easy tips to follow.

Many weight loss programs promise that you can lose 20 pounds in a month. So how much weight can you lose in a month? Those expectations are unrealistic and hard to follow. Not only is it hard to lose 20 pounds in a month but not very safe to do so. Losing 10 pounds in a month is more realistic and possible. It is more practical to lose anywhere between 5 to 10 pounds a month and much safer.

A pound of body fat is equivalent to about 3500 calories. To lose one pound, you have to burn 3500 calories. For you to lose 2 pounds a week, you would have to reduce your food intake by 1000 calories a day. The fastest way to get this result is by burning some during workouts and also lowering the amount of food you eat a day.

How much weight can you lose in a month?

lose weight in a month

It all depends on the individual. A bigger person would lose much more weight than a slimmer person. In general, an average of 1 to 2 pounds a week or 10 pounds a month is the most realistic goal that many achieve.

Losing weight too fast will sabotage your metabolism. If you attempt to lose more 10 pounds in a month, you will struggle to keep the weight and enticing your body to a crash diet. It will cause long term damages to your metabolism, and this will cause difficulties in the future when looking to lose weight.

Food is the body’s primary fuel. Increasing your food deficit a lot will force your body to look for energy elsewhere. High-calorie deficiency mainly causes the body to breakdown your muscles for energy, and that will affect your strength. When you burn your muscles, you slow your metabolism, and the effort to lose weight is lost. Attempting to lose 20 pounds in one month will lead to weight gain eventually.

The safe and Sustainable way to lose weight in a month

lose 10 pounds in a month

Your eating habits are the most crucial part when it comes to dieting and losing weight. What you put in your body and, will determine how much weight you lose in a month. The best thing to consider when preparing or buying your meals is your end goal is to lose weight.

Eat better, not less, eat high nutritional foods and avoid eating processed foods. Avoid foods with sugars such as sodas, Cakes, and alcohol. Add more vegetables, whole grains, fruits, beans legumes, fish, and poultry in meals. If you would like to eat red meat, make sure you select lean meats with fewer fats. Other foods you include to your meals include avocados, olive oil, and peanuts. Make sure you are eating six times a day small portions of meals.

A calorie deficit of 500 to 1000 calories per day is a reasonable deficit to help you lose 10 pounds in one month. You can do this by first looking up with an online calculator how many calories you burn per day, and eat 500 to 1000 calories less per day. If adequately calculated your question “How to lose 10 pounds in a month?” will be answered. If properly followed, you can see results of about 8-10 pounds in a month.  The Minimum calorie intakes for women and men differ. Men can consume between 1800 – 2000 calories per day and women, anywhere between 1200 – 1500 calories a day. Taking the minimum required calories per day ensures balanced nutrition and helps from the feeling of deprivation.

How to lose 10 pounds in a month with Exercise

lose 20 pounds in a month

Increasing your workout activity levels can help you lose weight in a month. Workout enables you to reduce your weight safely and quickly and have a better chance of it off for a long time. Studies recommend that you work out about two and thirty minutes per week of moderate to intense cardio activities. These cardio activities include anything from swimming to jogging.

Once your body is comfortable with the two hours and thirty minutes, increase your cardio workouts to about fours a week of moderate to intensity exercise.  Studies show that about four hours of workouts will lead to dramatic weight loss. It is also recommended to increase some of your workouts to high-intensity interval training. Sprinting is one of the best high-intensity exercises you can start with that are more comfortable.

Try Weight Training

Weight training is an excellent and effective way to burn fat and builds muscle. It is recommended that you add two full-body sessions each week to help you build muscle and burn fat faster. Weight training programs burn more calories and increase your metabolism. When building muscle, aim for at least one exercise that targets one muscle group. These muscle groups include arms, chest, back, shoulders, abs, and legs. Try to perform at least one set of ten to twelve reps.

How much weight can you lose in a month depends on your dedication and motivation? They are many factors that are involved when it comes to losing weight. Some people can lose 5 pounds, and some can lose up to 20 pounds. The more, the more you will lose. Diet is also a significant factor when it comes to losing weight. Changing your diet to a healthier diet that includes more vegetables and fewer carbs can give dramatic weight loss.

we. recommend that before losing weight to consult a doctor for safety. Start with a plan that is easier to do such as making small goals and then increasing them. When you start big, it is easier for you to quit your weight loss program.