Everyone wants to know the answer to this question and we’re going to tell you exactly how much weight you can lose in the next month. In order to find out the amount of weight you can lose, you have to have something to compare it against, so we’re going to use your BMI as that point of comparison.
Understanding the fundamentals
To lose 2 pounds per week, you'll need to eat approximately 500 fewer calories than your body needs each day. To lose 1 pound per week, cut 250 calories from your daily intake. If you have 50 pounds to lose (which is around what's considered a healthy amount of weight loss for most people), you'll need to drop 12,500 calories from your diet each week. That's about 3,333 calories each day.
Be realistic
The good news is that you’re asking. The bad news is that you have to be realistic about your goals and expectations.
Preparing your mind
Are you ready to lose weight? First and foremost, you must prepare your mind. If you’re not committed to losing your excess body fat, then nothing will happen. You have to want it and believe it if you’re going to make it happen. Find out how much weight is healthy for you by checking with your doctor; then set some realistic goals and start preparing!
Preparing your body
Weight loss isn’t just about what you eat or drink, it’s also about exercise. You may have to take time out of your schedule to devote to fitness, but it’s worth it. Try adding physical activity into your day with a morning jog, an afternoon hike or even simple workouts at home. If you want to work out more often than that, ask yourself if you really need that workout and how much more is enough.
Losing 1-2 pounds per week is optimal
This is because losing any more than 2 pounds per week will require you to lose fat, muscle, or both. While it’s possible to lose up to 10 pounds of fat within one week, such massive losses are neither healthy nor sustainable. Instead, strive for 1-2 pounds of fat loss per week—it may not sound like much, but over time (and with consistently high levels of physical activity), these small losses will add up.
Exercise and diet are equally important
Calories lost through exercise will equal calories gained through food. You'll have to make some tough choices, such as cutting certain foods out of your diet and shifting your eating habits entirely. Exercise and diet are equally important: Calories lost through exercise will equal calories gained through food. You'll have to make some tough choices, such as cutting certain foods out of your diet and shifting your eating habits entirely.
Track Your Progress!
The key to successful weight loss is tracking your progress. In order to do that, it’s essential to have a good sense of how many calories you need each day. There are several simple ways you can figure out how many calories you should be eating each day based on your goals, age, height and activity level. We have guides for both men and women which will help you determine what works best for you! Once you know how many calories your body needs each day, simply track what it does.
Give it time (but be patient)
To answer that question, it’s important to understand just how many calories you burn every day. The number of calories you burn each day is called your BMR. That stands for basal metabolic rate, which refers to all of the things your body does without any activity on your part.
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