We have less than a month left to start a new year, and we know that one of the most common purposes is weight loss and improving fitness. If your goal is to lose weight, in the short or long term, it is interesting to have measurable benchmarks that help us identify if we are making progress.
We all have the sudden urge to lose kilos when we notice that we get love handles when we sit down, but how much weight can you lose in a month?
It's fine to download an app to track your progress on a daily basis, but don't get obsessed with numbers. It is preferable to work long term to improve towards a healthier lifestyle, and the weight loss will come by itself. Exercising regularly, controlling your food portions, and choosing whole foods will be the key to losing weight over time.
How many calories should you cut?
But if having a data control is essential for motivation, you should be aware of not losing more than half a kilo a week. That is, between 2 and 3 kilos per month . We know that weight loss is caused by a caloric deficit , which is usually 500 calories less. This would mean losing a pound a week, which is a fairly easy amount for anyone to handle.
It's as easy as avoiding having a latte in the afternoon, or a mid-morning snack.
If you are tempted to make a drastic plan, it is logical that you achieve the same loss in less time, but the long-term results are not as healthy. If you have already tried a miracle diet (detox juices, for example), you will know that it is very difficult to maintain these habits in the long term. Yes, l to rapid weight loss can have negative health effects, such as muscle mass instead of losing fat and cause metabolic changes.
Long-term weight loss: how many kilos do you need to lose?
If you are looking to lose weight, the best way is to keep a steady and calm pace, listening to the guidelines and advice of the professionals. However, it must be borne in mind that human metabolism is more complex than a simple equation. The actual results of a dieter can be affected by a host of factors.
First of all, you have to know what your starting weight is and how many kilos you want to lose. The heavier it s, s lose more weight on me s. Your gender is also a factor, as, thanks to hormonal composition and body composition, men tend to lose weight faster than women.
Of course, they also affect certain medical conditions and medications , including steroids and antidepressants, which can cause weight gain in certain people and therefore make weight loss more difficult.
It is also normal that, even though you are losing weight steadily, there are weeks in which you stagnate before reaching your final goal. As your body loses weight, your metabolism slows down. It is much more difficult to lose weight if you do not exercise more or reduce your calorie intake even more.
That is, it may be that what worked for you a year ago, right now is not giving you the same results.
You should even keep in mind that the numbers on the scale are not always the best indicators of progress, especially if your exercise routine includes strength and resistance training (which it should). It is normal that you are increasing muscle mass with exercise. Muscle is denser than fat, so the scale may not reflect the change. That is why it is better to observe your evolution through photographs or see how your clothes fit.
