The prospect of attaining a trimmer shape in quick time can be quite tempting. This is even more perceptible when you ponder on the gratifying feeling that comes to shedding off some weight. But the probability of developing headache, dehydration, constipation, gallstones, etc. is increased with a fast-paced weight loss routine. Besides, like any other creditable undertaking which you hope to gain a long-lasting outcome from, weight loss requires some planning. This is why you have to spare some moments to look at what a healthy monthly weight loss should look like.
First, it has to be emphasized that weight loss is a personal endeavor. This means setting a healthy monthly weight loss will be incumbent on the needs of an individual. People who are looking to shed a substantial amount of body weight – those with a BMI of over 30kg/m2 for instance – could safely aim to lose more weight than individuals who are overweight, with a BMI of 25–29.9 kg/m2. Notwithstanding, considering the recommended weight loss rate, you should be working towards losing between 4 – 8 pounds of your body weight in a month. Based on this, you can work around shedding 1 – 2 pounds weekly. Viewing it from another angle; some overweight or obese persons can lose more than the aforementioned amount of bodyweight monthly without having any side effects – like fatigue, nausea, or any other health-related problems.
Towards a healthy monthly weight loss program
A monthly weight loss plan is not supposed to be short-lived. You should not focus on running the program for the first few weeks or months and then stop. You need to do it with the end goal – the body weight you’re looking to achieve – in sight.
Be realistic
You should be realistic about your weight loss goals right from the start. Consider how much of your present bodyweight you intend to shed, and map out the strategies to execute it. Imagine Amy wishing to lose 20% of her body weight – which is presently 250 pounds – over the next 6 months. This means she will have to shed 50 pounds in 6 months. She then works around losing 10 pounds in the first month and 8 pounds in each of the remaining 5 months.
Being realistic also means you should not build your weight loss program around diet alone. This is because of the inconsistencies that could arise from the cravings, deprivations, and restrictions associated with a particular diet. In essence, your monthly healthy weight loss routine should be all-encompassing. You should be intentional about it and have a mix of activities – physical exercises, dietary plan, and making some lifestyle tweaks. Also, identify an inspiring factor or figure that will help you pick up when the chips are down. The truth is that there will be instances when you feel like indulging yourself in some activities [or undoing] that do not help your weight loss objective, but you will hardly balk with a strong motivating factor in view.
Be health-conscious
The primary reason for weight loss borders on being fit – looking good is an added advantage. To this end, you should be conscious of your overall health. So, you will have to go for nutritional diets even as you reduce caloric consumption. Foods such as vegetables, fruits, whole grain, lean protein, and low-fat dairy products should make up the buck of your diet. On the other hand, you will need to limit your intake of sugary drinks and foods, caffeine, alcohol, and so on.
Another temptation you will need to avoid is going for low-calorie diets. While cutting down on calories is recommended weight loss, persistent consumption of low-calorie diets can be very costly; it has been implicated in cases of fatigue, hair loss, and loss of muscle to mention but a few (health problems). Again, for those solely keeping to a diet-inclined weight loss routine; there comes a time when the body gets used to the dietary composition or meal portion size consumed, and at this stage, weight loss slows down or stops entirely. It is yet important that you do not skip meals while attempting to shed weight.
As part of maintaining a health-conscious lifestyle that will be helpful to your weight loss cause, you should also do some exercises. You will get more calories burned this way. Having a 30-minute brisk walking session for at least 5 days a week can help you burn up to 1,500 calories – which is nearly half of the recommended calorie burn rate that’s assuming you’re about losing 1 pound of body weight weekly. Aerobic exercises are generally great in this regard.
Stay focused
You have to make a habit of every activity you will be undertaking as you go about your weight loss. Your focus will be crucial in ensuring that you get into the routine flow daily and weekly, leading up to the end of the month. Once you’ve achieved the goal for a particular month, look up to the next month with greater motivation and hit the ground running again. And, one last thing: celebrate those little (weekly) strides as you advance on your weight loss goals.
Dangers of unhealthy weight loss
To bring a balance to this write-up, let’s quickly look at the dangers that could be associated with unhealthy weight loss. For the sake of clarity; “unhealthy” in the context of its use here relates to the amount of body weight lost in one month. You must realize that losing weight of over 10 pounds monthly is tantamount to going above-board – be mindful about this!
One of the notable issues that arise with an unhealthy weight loss is decreased metabolic activity, and this causes hormonal imbalances as well as affects the normal functioning of certain vital internal organs. Plus, you could eventually develop an eating disorder, which may then make it difficult for you to satisfactorily lose weight going forward.
As you ruminate on sticking to your monthly weight loss plan, never forget that the ultimate goal is to do it healthily.
References
Farhana A, Rehman A. (2021). Metabolic Consequences of Weight Reduction. StatPearls Publishing LLC.
Greenway F. (2015). Physiological adaptations to weight loss and factors favouring weight regain. Int J Obes 39, pp. 1188 – 1196.
Jakubowicz D, Barnea M, Wainstein J, Froy O. (2013). High caloric intake at breakfast vs. dinner differentially influences weight loss of overweight and obese women. Obesity (Silver Spring), 21(12), pp. 2504 – 2512.
Wing R, Hill J. (2001). Successful weight loss maintenance. Annual Review of Nutrition 21, pp. 323 – 341.
