Most people working to lose weight hope to do so quickly, regardless of the length of time it took to gain the weight. Losing weight safely and effectively, however, requires time and dedication. The number of pounds you can safely lose over the course of a month often depends on your current weight. Making healthy modifications to your diet and caloric intake along with daily physical activity can help you safely achieve and maintain your ideal weight.
Identification
Before embarking on a weight-loss journey, discuss your goals with your doctor. With your physician's help, calculate your body mass index, or BMI, to determine your ideal weight range. Your BMI is based on your height and weight, and indicates body fatness for most people, according to the Centers for Disease Control and Prevention, or CDC. A BMI of 18.5 to 24.9 is considered a healthy range, while 25 to 29.9 shows you are overweight and 30 or above indicates obesity.
Recommended Weight Loss
The Family Doctor website recommends a healthy weight loss of 1 to 2 lbs. per week, leading to a monthly weight loss of 4 to 8 lbs. per month. A weight loss of more than 2 lbs. a week often means you are losing necessary lean muscle mass and water weight, not body fat. Rapid weight loss can deplete your energy levels and make it difficult to maintain the weight loss. Keep in mind that the amount of weight lost in the first few weeks of your weight-loss journey may vary depending on your age, current weight and gender. Losing weight gradually helps to ensure you'll keep the weight off for good.
Caloric Intake
According to the CDC, 1 lb. is made up of 3,500 calories. To lose 1 to 2 lbs. a week, you'll need to eliminate 3,500 to 7,000 calories from your diet each week. Women should consume a minimum of 1,200 calories per day, while men should consume at least 1,800, according to the American College of Sports Medicine guidelines. Eating less than these recommended daily amounts may lead to unhealthy habits, slow metabolic rate and irritability.
Strategies
Replace high-calorie junk or processed foods with lower-calorie, low-fat options. Snack on fresh fruit instead of cakes or candy to avoid empty calories. Eliminate a significant amount of calories by drinking water instead of high-calorie, sugary beverages, such as soda, energy drinks or juice. Aim for 30 to 60 minutes of moderately intense exercise on most, if not all, days of the week. Engaging in physical activity on a daily basis leads to weight loss and an improved level of fitness. Burning calories while reducing your caloric intake helps you reach your daily caloric deficit goal.
Warnings
Rapid weight loss can lead to serious side effects including loose skin, metabolism concerns, increased risk of gallstones and the possibility of regaining weight without modifying your lifestyle. Avoid fad diets, diet pills or severely restricting calories, which may lead to unhealthy weight loss habits and seldom yield long-term results. Crash diets deprive you of essential nutrients and energy, while skipping meals or self-starvation may cause health concerns and lead to irritability, fatigue and overeating at your next meal.
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