As the summer season approaches, many people are on a mission to get in shape. 👙
Our society has become accustomed to getting quick results. And, let's face it, we've probably all Googled "how to lose weight fast" or "how to drop 50 pounds in a month."
When it comes to a gadget or an Amazon package, instant gratification can be nice, but it's not the best policy when it comes to losing weight.
Let's be real for a second: weight loss is complicated. 😥
Whether you want to lose five pounds or fifty, the simple reality is that losing weight is and will always be a battle, regardless of the number you desire to see on the scale.
This excursion may put more than your patience to the test. A variety of factors, including lifestyle, diet, and physical activity, have an impact. 💥
Losing 50 pounds in a month is a hefty goal, to say the least. Is it, however, feasible? How can you shed 50 pounds in a month without jeopardizing your health?
Is losing 50 pounds in a month safe? 🤔
The short answer is: no 🚫
According to the Mayo Clinic, you need to eliminate or burn around 3,500 calories to lose a pound of fat. To do this, you should reduce your daily calorie intake by 500 to 700 calories, as well as engage in appropriate exercise to burn calories.
If you have 30 days to attain your target, you will need to cut or burn 1,750 calories per day. That means you'd have to eat a very low-calorie diet and exercise a lot, both of which have short- and long-term health consequences 🤒, such as muscle loss and nutritional deficiencies. Plus, you're also more likely to regain weight.
In short, losing 50 pounds in a month isn't safe or sustainable. 💣
Weight loss is not a joke. Losing weight sustainably requires motivation, patience, and time, which is not easy.
So, how much weight can I lose in a month?
The most crucial aspect of losing weight is doing so in a healthy manner that results in weight loss that is more long term.
That is why we must recognize that there is no such thing as a set number ❌ of pounds you should be losing per month.
Age, gender, starting weight, calorie consumption, caloric deficit, and exercise all play a role in how much weight one can lose in a month while remaining healthy. All of these factors influence how rapidly you can shed pounds 📍.
Even so, the ideal option for losing weight is to go slow and steady, which means shedding roughly 2 pounds every week. In a month, this might result in a weight loss of 4 to 5 kilograms.
How do I get started? ✅
You've probably heard of some of these little tricks before, but little things like these can add up to a big impact:
- Replace processed foods with whole foods: It's easier to overeat processed food, and you don't get as much nutritional bang for your caloric buck. Remember that 200 calories from broccoli is not the same as 200 calories from pizza.
- Up your fiber intake: Eating fiber-rich foods will keep you fuller longer, and they can help you reach your weight loss goals. Aim for 25 to 30 grams of fiber per day.
- Cut back on sugary beverages: Whether you're sipping regular or diet soda daily, these drinks are proven to cause weight gain.
- Stay hydrated with water: More H2O is basically always a good move.
- Get seven to eight hours of sleep: Research shows that sleep deprivation slows our metabolic rate and increases our appetite for sweets.
- Get active, stay active: Exercise can help burn off the excess calories you can't cut through diet alone. It also offers numerous health benefits, including boosting your mood, strengthening your cardiovascular system, and reducing your blood pressure. Exercise can also help you maintain weight loss.
- Be consistent: If you want to lose a lot of weight in one month, you must be dedicated to your weight loss journey. You have to make appropriate changes that support your goal. For example, you have to make proper dietary changes.
Likewise, you have to stay consistent if you want results. You have to stay on track with your lifestyle, dietary, and exercise changes to drop this much weight. Exercising and eating right for one week will not help much. Consistency is key 👀!
In order to be truly successful, focus on creating a healthier lifestyle for yourself. Eating healthy and exercising shouldn’t be a temporary means to an end – they should be regular habits.
Another important thing to remember: The number on the scale shouldn't be your main focus. How your body looks and feels is a better measure of progress.