How Much Weight Can You Safely Lose In A Month? – Forbes Health

Losing 1-2 pounds per week is considered safe and sustainable by experts, but specific weight loss goals depend on individual metrics such as: body mass index (BMI), gender, and physical activity level of a person. According to the National Heart, Blood and Lung Institute, after six months, an individual’s focus may shift from weight loss to weight maintenance based on the weight lost and their own weight loss goals.

Diets that promote strict calorie reduction may enable weight loss at a faster rate, but are potentially costly, according to a 2022 review in The forefront of nutrition sciencesome fad diets, paleolithic diet, ketogenic diet When detox dietmay pose certain risks to individuals, including:

• Poor nutrition due to unreasonable dietary restrictions, such as removing entire essential food groups such as whole grains, legumes, and dairy
• Loss of muscle mass, not loss of body fat percentage
• Weight cycling or the process of weight loss and weight loss. “Yo-yo diet” effect
• slowed metabolism or increased appetite

Additionally, few fad diets have been extensively researched, and there is little science to back up their long-term effectiveness and health outcomes.

Continuing weight loss or maintaining initial weight loss using a restrictive diet can be very difficult. “Short-term weight loss is almost always temporary weight loss,” says Margaret Schwenke, a Boston-based certified dietary psychology counselor and his coach at Certified Holistic Health. Additionally, the “yo-yo” diet can lead to health problems, including increased risk. high blood pressureheart disease, mental health conditions, etc. depressionAccording to a review of Bulletin of the National Research Center.

Before embarking on a weight loss plan, it’s a good idea to speak with your healthcare provider or an obesity medicine expert to ensure the strategy you’re considering is suitable for your unique health and wellness needs.

The science behind weight loss

According to the National Lung, Heart and Blood Institute, individuals should achieve a calorie deficit of 500 to 1,000 calories per day if they are aiming to lose 1 to 2 pounds per week.

However, the weight loss process is complicated. Metabolism is based on many factors, including age, gender, body composition, physical activity level, stress, and sleep, says Cheryl Orlan, an Atlanta-based registered dietitian nutritionist and certified diabetes care and education specialist. “Weight loss isn’t as simple as calories in and calories out,” she adds.

A healthy weight loss program should include aerobic exercise, strength training, and behavioral changes, in addition to caloric restriction, to achieve and maintain desired individual results. “If you eat without exercise, your metabolism slows down and you lose muscle mass before you lose fat,” says Dr. Hauser.

In addition, the body’s endocrine system actually serves to compensate for persistent calorie deficits and increase an individual’s appetite after dietary weight loss. International Journal of ObesityOften people experience a plateau when trying to lose weight, which is a result of the endocrine system working the way it was biologically designed.

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