How much weight can you lose in a month? Let’s be honest: Pretty much everyone has had this question at some point in time. Whether you have a birthday, vacation, or big family event coming up in a few weeks, it’s natural for you to wonder just how much you can realistically whittle off your middle before the big day. Here’s the short answer: It depends.
How much weight can you lose in a month?
According to the Centers for Disease Control and Prevention (CDC), the healthiest and most successful weight loss happens gradually and steadily. In expert language, this usually means that losing about one to two pounds per week is a person’s best bet in most cases. So, assuming a typical month lasts about four weeks, you can potentially aim to lose about four to eight pounds total in a month’s time. That said, there is a bit of wiggle room with this number, especially when you take into account your current body weight.
For example, people who are very heavy tend to lose weight quicker than folks at a normal weight — especially when they’re first starting out with a healthy diet and exercise. According to Harvard Medical School, the reason why obese people seem to shed unwanted pounds so quickly at first is because it usually takes more effort for them to move around. So, don’t be surprised if a person who weighs more than you is slimming down faster after beginning a healthier lifestyle.
In some cases, rapid weight loss might be appropriate for an obese person – but only if it’s done the right way. For instance, the Mayo Clinic Diet has a quick-start phase that allows people to lose six to 10 pounds safely in the first two weeks alone. This is done by combining several different healthy strategies all at once. After the initial weight-loss jumpstart, the diet then transitions into the traditional recommended weight loss of one to two pounds per week. Remember: Any extreme diet requires medical supervision. Talk to your doctor before trying any new eating plan, especially a restrictive one.
A quick note about water weight: Keep in mind that sometimes your weight can fluctuate two to four pounds throughout any given day depending on what you eat and drink. If you see a different number on the scale at morning from the one you see at night, don’t panic. Your body might not have let go of extra water in your body just yet.
To get rid of water weight while you focus on your overall weight-loss goals, focus on eating a diet rich in foods that contain fiber, antioxidants, and potassium. And don’t forget to stay hydrated — dehydration can actually cause you to hold onto extra water in your body. Remember, the last thing you want to do is worry about putting your health at risk while trying to get healthier.
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