You are probably here for one thing – to get some insights on weight loss. Your leaning towards weight loss might have been inspired by the need to have an athletic physique, but weight loss goes beyond this. You will get to understand this when you catch wind of the fact that being overweight or obese predisposes one to some health issues. For instance, individuals experiencing obesity are more prone to diseases such as diabetes, cardiovascular disorders, etc.

However, weight gain is not the only thing that can portend danger, losing weight disproportionately can be yet concerning. This is why it is paramount for you to pay heed to such an article as this that is intended to shed light on the normal weight loss in a month. You might have it said that a weight loss rate of 1 – 2 pounds, which amounts to 4 – 8 pounds monthly, is just perfect. While this is not untrue, it is not as straightforward as it sounds. There are a host of factors that need to be considered when it comes to setting the normal monthly weight loss mark.

Factors that could affect normal weight loss in a month

It is necessary for you to know what these factors are so you do not end up being frustrated about the result you get as you go about your weight program. More so, the knowledge of these factors will enable you to have a better plan for weight loss. so, without further ado, let’s see some of the factors that should be weighed in on as per normal monthly weight loss:

Age

There is no doubt the fact that the most suitable weight loss rate is 4 – 8 pounds per month – a rate that has been provided by an authoritative body, the Centers for Disease Control (CDC). Nevertheless, there is a need for a balance: the weight loss rate, so stated, is more realistic for individuals who have not gone the age of 30 years. That said, the weight loss rate for people above this age range is somewhat lower – wherefore you may be looking for a weight loss rate of not more than 3 pounds every month. This may not be unconnected to the fact that the tendency to gain weight increases with age; it has been reported that adults gain about 1 – 2 pounds annually.

Sex – Male or Female

The normal monthly weight loss in men and women may differ to some extent. This is because of the hormonal variations that exist between the two sexes. Additionally, men are more prone to burn more calories than women which ultimately results in a relatively faster weight loss. Lastly, the lean muscle mass in men is generally larger than that of women. In view of this, one will have to factor in sex when attempting to decide his/her normal weight loss in a month.

Caloric requirement

Going by the recommended amount of weight that can be lost per week, an individual should be looking to burn at least 3,500 – 7,000 calories every week. Just for the mention; 1 pound (of weight) is equivalent to 3,500 calories. However, this caloric burn rate may be somewhat high for individuals who need a substantial number of calories to sustain metabolic processes. This is where you may need the help of a professional – dietician or maybe a fitness doctor – when planning your weight loss routine.

The Dos and Don’ts of a normal monthly weight loss program

We might not have been specific about pounds of weight that you need to lose, but there are other tips that should sound and appear normal to you while you’re on your weight loss journey. Against this backdrop, we shall now discuss the dos and don’ts of a normal weight loss program.

First, the Dos…

Eat well

One of the keys to a successful weight loss program is eating well. This means you should not only watch the foods you consume but also consider how you eat. You must have heard about how foods like whole grains, protein, vegetables, and fruits will be of immense benefits, you should also ensure that you eat in moderation – without depriving yourself of essential nutrients.

Get enough sleep

Having enough sleep will also do your weight loss objective a whole lot of good. This should essentially be one of the ways you manage stress. By the way, stress, on its own, is a catalyst for weight gain.

Physical exercises create a good balance

The importance of physical exercises cannot be overemphasized in any weight loss routine. A weekly run of two-and-half hours of moderate aerobic exercises can give you a good boost and also improve your health on the whole. So, you can think about engaging in activities such as brisk walking, swimming, running, tennis, etc. Resistance training can also help you burn some calories as metabolism is improved.

Now, the Don’ts…

No crash diets

Crash diets are such that limit the food you eat to the barest minimum. It is usually employed to derive at a weight loss as fast as possible – this is a red flag, by the way. Your quest to shed weight is understandable but doing it at an alarming rate over a short time is a no-no. Moreover, going the way of dieting, with crash diets embraced, can predispose you to some heart-related problems, a weak immune system, and generally, dysfunctional metabolism.

No to sedentary living

Indulging in sedentary living is a harbinger of weight gain. You should not even consider going about your weight loss routine this way. Additionally, a sedentary lifestyle can be detrimental to your overall well-being.

Stop taking junk foods

Unhealthy food choices must be left out of your dietary list for the month as you aim to attain that desired body weight. So, junk foods like cookies, doughnuts, French fries, chocolate, processed foods, etc should be struck out of the list.

Again, you should be mindful of how much coffee, soda, and other drinks with added sugar you consume per time while on your weight loss program.

References

Millward DJ, Truby H, Fox KR, Livingstone MB, Macdonald IA, Tothill P. (2014). Sex differences in the composition of weight gain and loss in overweight and obese adults. Br J Nutr 111(5), pp. 933 – 943.

Westcott WL. (2012). Resistance training is medicine: Effects of strength training on health. Curr Sports Med Rep. 11(4), pp. 209 – 216.