How much weight can you lose in a month without any harm
Obesity is not just an aesthetic problem. Excessive weight puts extra stress on all organ systems, including the joints and heart. Therefore, it is necessary to get rid of excess weight, but to do it correctly, without creating stress on the body. An important question is how much weight can be lost in a month, without endangering your own health.
What affects your fat burning rate
Some people can easily get rid of 5 kg in a week, while others have to work for months to lose 1 kg. This process depends on the following factors. Features of the diet. And it is not only about the daily caloric content of food, but also about the characteristics of the diet (whether there are proteins, unsaturated fats, fiber and other nutrients in the menu). Physical activity. If a person has to move a lot during the day due to their profession, they will lose weight faster than an office worker who spends most of their time in a sedentary position. Help fight obesity classes in a fitness club, daily gymnastics, jogging and other activities. Features of the metabolism. Some people it is accelerated from birth, others - slow. With the help of a proper diet and exercise can speed up the metabolism. The percentage of fat tissue in the body and the time in which the weight was gained. A person with 20-30 extra kilograms will lose weight faster than someone whose weight exceeds the norm by 2-3 kilograms.
Norms of weight loss per month
In the norm, the body should lose no more than 1 kg in a week. But it is worth bearing in mind that the weight will go away unevenly. During the first 1-2 months you can get rid of 5-10 kg, if you adjust your diet and include daily exercise in your schedule. During this period the body will be cleaned of toxins, establish metabolic processes, get rid of excess fluid.
Later the process will slow down. In 3 months you will lose about 6-15 kg (after quick weight loss there will be a "plateau" period, you will lose about 300-600 grams per week). In 6 months you can lose from 5 to 30 kg depending on your lifestyle and initial body mass.
How to Count Calories
Counting calories is one of the effective ways of combating obesity. Therefore, it is important to control the daily amount of food. With the help of special food diaries and calorie tables you can calculate the energy value of meals. During the diet, it is better to eat at home and use a kitchen scale to control the amount of food. The rate is calculated on the basis of a ratio of 22-26 kcal per kilogram of body weight. Not only calories are important, but also the ratio of fats, carbohydrates and proteins. It is not right to refuse fats - unsaturated fatty acids are useful and necessary for the normal functioning of the body. As for carbohydrates, you should include fiber, dietary fiber, but refuse simple sugars in your diet. The main menu should be proteins, which are the "building material" for muscles, skin and other tissues.
No sports on a healthy diet
Healthy eating helps not only to get rid of excess weight, but also to improve the function of all organs and systems.
In the first week, the minus in body weight can be impressive - many people manage to lose 2 to 5 kg after correcting the diet, without suffering from hunger. But losing weight during this period is associated with the elimination of excess fluid from the body. Further on the process will start to slow down - weight loss will be from 0.5 to 1.5 kg per week. On a vegetarian diet After switching to a vegetarian diet, people lose weight quickly. The elimination of animal fats from the diet helps to shed 2-3 kg per week. It is possible to lose up to 15 kg in a month, but this method is fraught with danger.
If the body does not get enough protein, it can lead to muscle dystrophy and other disorders
On a protein diet
A protein diet is considered an effective method of losing weight. By getting protein with food, the body will maintain muscle mass. And the rejection of carbohydrates allows you to quickly burn fat deposits. During the first week many people manage to get rid of 5-7 kg. But then the weight loss is slower - no more than 250 grams per day. It is not worth sticking to such a diet for a long time. An excess of proteins creates an additional load on the organs of the excretory system, which can affect the functioning of the kidneys, provoke the development of diseases.
Abuse of strict diets can lead to the development of many pathologies, including hormonal disorders, stomach, heart, and musculoskeletal system diseases. It is necessary to get rid of excess weight gradually. If possible, it is better to consult a nutritionist, who will help you create a proper menu, and ask for help from a professional trainer who will choose safe but effective exercises.