There are many diets that promise to lose several kilograms in a short period of time. “Madam.net” informs you of the normal rate of weight loss per month in the following report:
Normal rate of weight loss per month
The normal rate of weight loss per month An obvious question that comes to mind as soon as the decision is made to follow a diet: What is the normal rate of weight loss per month? According to the Centers for Disease Control and Prevention (CDC), the normal range is 1 to 2 pounds per week. Which means, aiming to lose 4 to 8 pounds of weight per month is a healthy goal, according to Healthline.com, as losing a lot of kilograms in the first months is not necessarily healthy, or you will be able to maintain the weight in the long run. the long.
If you want to lose one pound per week, you will need to cut about 500 to 1,000 calories.
When trying to lose weight, an eating and exercise plan will help you lose weight and keep it off. Therefore, it is important to focus on improving your eating habits and getting more physical activity.
Strength training, such as lifting weights or doing bodyweight exercises along with some high-intensity interval training, can give your metabolism the boost it needs to lose weight. Also, steady aerobic exercise contributes to burning some calories. Exercising increases your body’s metabolic rate and builds strong muscle mass, allowing you to continue burning calories even after your workout session.
Read more: How to calculate calories to lose weight?
If you’re overweight, losing just 5 to 10 percent of your weight can improve blood pressure and cholesterol and reduce your risk of developing diabetes.
Choose a plan to lose weight and maintain it, which you will need.
If you’re just starting out on your weight loss journey or have had difficulties in the past finding a plan to stick to, it’s a good idea to seek help. A dietitian can work with you to create a healthy eating plan that fits your needs and long-term goals, and teach you about healthy diets, habits, and ways to make sure you manage portion sizes and avoid excessive amounts of sugar, salt and saturated fats, all of which contribute to solving health problems such as heart disease and diabetes. Dr. Lee Port and Dr. Siegel recommend programs like Weight Watchers to learn portion control without having to deprive yourself of certain foods.
Read more: Diet Calorie Table
The time it takes for someone to reach their goal depends on how many calories they need to lose. But people who lose weight gradually (about 1 to 2 pounds per week) are more successful in keeping the weight off. Healthy weight loss is not just a ‘diet’ or ‘program’, it’s an ongoing lifestyle that includes long-term changes in your daily eating and exercise habits.
Weight loss has many public health benefits such as improving blood pressure, blood cholesterol, and blood sugar, as well as reducing risk factors for chronic diseases related to obesity. It increases energy levels, improves mood and boosts self-confidence.
A note from “Madam.net”: Before applying this recipe or this treatment, consult a specialist doctor.
Read more: The relationship between exercise and calories