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March 12, 2022 11 min read
It is natural to want to lose weight quickly. Perhaps you simply want the fulfilment that comes with watching the numbers on the scale finally go down, or you need to fit into the clothes you picked out for a party whose date is awfully close by.
Regardless of the specific reason for your embarking on a weight loss journey, we want to assure you that it is possible to lose weight in a month. You have probably come across an article or website that promises to help you lose as much as 20 pounds in a month.
Is this possible? Is it even healthy?
Below, we have the answers to the rapid weight loss you seek.
Losing weight in 30 days can be an awfully dreary challenge but don't fret! It is a possible feat to pull off. However, the amount of weight that an individual can lose safely and healthily varies from person to person.
Everyone's body is different. No weight loss formula assures and determines the amount of fat that a person can lose in a day.
But regardless, is it possible and safe to go 20 pounds lower on the scale?
Yes, it is possible to lose 20 pounds in a month. No, it is not safe.
A month is not enough time to lose so much weight. 20 pounds in a month is a drastic weight loss that can lead to health issues.
The healthy amount of weight loss in a month is between 4-8 pounds a month.
While this might not sound like much, it boosts your chances of keeping the weight off in the long run. When done correctly, weight loss is beneficial to the body and the mind.
Some of the benefits of shedding some fat include:
Simply cutting back on your body fat can make living a lot easier and more fun for you. Its physical and mental benefits are long-lasting and are evident in all areas of your life.
On the flip side, losing weight too quickly can be detrimental to your health.
It is often caused by an indulgence in fad diets with fake promises that often always do more harm than good. This unhealthy weight loss is often triggered by calorie deficit, or in more extreme cases, starvation.
Losing 20 pounds a month is going as far as losing 5 pounds per week, which is a lot more than the recommended weight loss limit.
Some severe consequences of drastic weight loss include:
While rapid weight loss might sound like an easy way out from a tight spot- pun unintended- it does more harm than good. At the risk of sounding like a broken record,it is not safe to lose 20 pounds in a month.
Just because several fad diet trends tell you that you can doesn't mean you should. Take that weight loss idea, crush it in the palms of your hands and through it out the proverbial window.
The best way to go about your weight loss journey is to lose a few pounds a month.
Three to six pounds a month is a significant weight loss number and can be achieved with a healthy and efficient weight loss plan.
‘How I lost 1 pound every day for a week!’ ‘Go from XXL to S in three weeks!’ ‘How to lose 20 pounds in a month!’
These titles have two things in common; false promises and impending doom.
While you won't go from a size XXL to a Small in a month, you can still make significant headway and chip some numbers off the scale. All you need to do is go the slow, steady, and effective way to lose weight. You also need to focus on establishing realistic weight loss goals.
This would help you feel better about the whole process of the weight loss journey.
To create a healthy weight loss plan, you have to make a calorie deficit meal plan.
This sounds very much like what drastic weight loss plans preach but to lose weight the healthy way, you not only need a calorie deficit but also a nutrition-packed meal plan. That's right. You can have both.
Generally, the recommended calorie intake for an adult woman is 2000 calories daily and 2500 calories daily for an adult man.
These amounts are what the body needs to carry on with the internal processes in the body and maintain the weight. While this is the recommended average, the ideal daily intake actually varies with genetics, metabolism, age, and level of physical activities. People with a fast metabolism burn through calories faster than people with a slower metabolism do.
Because of this, people with a fast metabolism find it easier to shed weight than others with a slower metabolism. Your calories are gotten from the foods and drinks consumed throughout the day.
Each food's caloric content varies wildly, and while it is not possible to judge the caloric content of a food by looking at it, it can be done by using efficient calorie counting apps.
To lose anywhere between 1-2 pounds a week, you need to reduce the recommended calorie intake you consume.
This will mean cutting down your intake between 500 and 1000. To lose weight as a woman, you should consume between 1000-1500 calories and as a man, between 1500-2000 calories. Cutting your calories does not translate to fasting or starving yourself. It simply means you are required to make healthier changes to the food you it.
To cut calories:
When trying to lose weight healthily, you should stay away from or reduce the intake of foods like:
Instead of these foods, you are expected to include these in your meal plan:
These foods are healthier versions of what you eat on a typical day. Contrary to many fad diets, you can also choose to snack while on your diet plan. A handful of nuts and some fresh fruits are great snacks to nibble on in-between meals.
To lose weight and attain the goal you have in mind, which can be anything from half a pound to two pounds of weight loss a week, you need to keep some things in mind:
Many drastic and fast weight loss plans encourage lousy eating habits. Some encourage starvation and fast while others encourage meals without the necessary nutrition. You can lose weight and remain healthy as you do so.
Some of the things to keep in mind include:
Exercising not only increases your chances of losing weight but also keeps you got as you do. Your workout routine should contain a combination of cardio and resistance training.
You should perform aerobic exercises to increase your heart rate and oxygen intake. This not only helps strengthen your heart and lungs but also burns the extra calories you need to get rid of. Perform cardio for 20-30 minutes every day.
Resistance training, on the other hand, involves lifting weights in the form of dumbbells, barbells, weight plates, kettlebells, etc. It increases muscle endurance and strength, keeping you fit during your weight loss journey.
Resistance training also increases your muscle mass, helps you burn calories, and increases your resting metabolism, so you burn more calories even while doing nothing. Hit the gym three to four times a week to perform exercises like dumbbell squats and deadlifts.
Getting enough sleep every night boosts your chances of losing weight. Not getting enough sleep can increase the production of hunger hormones which can lead to intense appetite and slow weight gain.
Create a sleep schedule that will help you get up to 7 hours of sleep each day.
If you find it challenging to get enough sleep, pair your weight loss plan with RESTED-AF for deep sleep.
There is no fast or easy approach to losing weight without adverse consequences in the long run. While our healthy weight loss plan does not provide the 20-pound weight loss fad diets promise, it ensures that your health remains in the topmost form.
Plus, on the brighter side, if you work to lose 1-2 pounds a week, it will take you just roughly three months or less to crush your 20-pound weight loss goal.
It is important to note that no weight loss plan yields permanent results. Without the proper weight maintenance lifestyle after reaching your weight loss goal, you might go back to being a few pounds heavier. To help you along, here are the ten best bodyweight exercises for weight loss.