We’ve become even more accustomed to getting results quickly in our tech-savvy society. Instant gratification is fine for smartphones, but it isn’t the best strategy for weight lose.
If something sounds too good to be true, it most likely is. In the best case scenario, fad diets that promise rapid weight loss leave you feeling deprived, and in the worst case scenario, they lead to unhealthy habits and a subsequent increase in weight.
Is there a magic number that will help you lose weight and keep it off for good? To put it simply, the CDC says it’s between 1 and 2 pounds per week. That means a healthy weight loss goal is 4 to 8 pounds per month on average.
There is no guarantee that the weight will stay off long-term if you lose a large amount of weight in the first few months of a diet.
Losing the healthy way
At the same time, it can be simple and difficult to shed pounds.
If we consume fewer calories than we expend, our bodies will turn to fat as a source of energy. There are approximately 3,500 calories in one pound. You’ll need to consume 500 to 1,000 fewer calories each day to lose one pound each week. However, life isn’t always so easy. Food plays a central role in many social occasions, holidays, and celebrations.
When you’re trying to lose weight, a healthy eating and exercise plan with the goal of improving your health rather than looking good at an event is the best way to get and keep the pounds off. Focusing on both improving your eating habits and increasing your level of exercise is essential.
Your metabolism can be boosted by strength training like lifting weights or doing bodyweight exercises, as well as high-intensity interval training, to help you lose weight. Slow-state aerobic exercise can also help you lose some weight.
At Austin Regional Clinic, Dr. Amy Siegel explains that exercise increases your metabolic rate and builds more muscle mass, allowing you to burn calories even after your workout session is over.
Fortunately, you don’t have to shed much weight before you begin to see positive changes in your health. To lower your blood pressure and cholesterol and lessen your risk of developing diabetes, the CDC recommends losing 5 to 10 percent of your body weight if you are overweight.
Why ‘dieting’ doesn’t do it
“Yo-yo dieting” has a name for a reason. When you deprive yourself, you are setting yourself up for failure, and you will eventually return to your old eating habits.
According to Dr. Peter LePort, medical director of the Memorial Care Center for Obesity at Orange Coast Memorial Medical Center in Fountain Valley, California, the science behind why we regain weight after quick weight loss programmes can be explained.
The body reacts quickly when you lose weight so quickly and become hungry. A rapid weight loss will not make you ravenous if you lose a pound or two a week, according to him, because your body will get used to the loss and feel like it’s doing what it should.
Weight loss surgery patients are exempt from the 1-to-2-pound recommendation. After bariatric surgery, many of Dr. LePort’s patients are 100 pounds overweight and lose 20 pounds a month for a few months, then 10 pounds a month, and finally 5 pounds a month.
Because of the surgery, they have to eat more slowly and consume less food.
Choosing a plan
For weight loss, you’ll need a strategy that you can stick to.
A weight loss coach can be a great resource if you’re just beginning your journey or have previously struggled to stick to a diet plan. There are dietitians who work with patients to help them develop a healthy eating plan that works for them and their long-term goals. Your doctor can refer you to one.
A dietitian can help you learn healthy eating habits and ways to keep your portion sizes in check and avoid excess sugar, salt, and saturated fat, which all contribute to health problems like heart disease and diabetes.
It’s common for a patient to seek assistance and enrol in a treatment programme.” Dr. LePort has put together a programme for patients in his office that includes classes and dietary advice.
Neither Dr. LePort nor Dr. Siegel recommends depriving yourself of certain foods like Weight Watchers in order to learn how to control your portion sizes.
Focus on a healthier way of life if you want to be truly successful. Healthy eating and regular exercise aren’t just a means to an end; they should be a way of life.
It all depends on how many pounds a person needs to lose to reach their goal.” Dr. Siegel says, “The weight didn’t accumulate overnight, and it won’t disappear overnight either.”
It is possible to weight lose in a month, but it is not easy. It is important to be realistic about how much weight you can lose and to set reasonable goals. Losing weight requires commitment and hard work, but the benefits are worth it. To achieve success, you need to make healthy changes to your lifestyle and eat a balanced diet. Exercise regularly and drink plenty of water. If you follow these tips, you can lose weight in a month and improve your health.