To lose weight, you have to obtain fewer calories than your body burns. A calorie is a measure of the amount of energy you gain from the food you eat. Excess calories are stored as body fat. The amount of weight you can lose safely in one month depends on a number of factors.
Cutting Calories
If you are determined to lose weight, the first place to start is by cutting down on calories. This does not necessarily have to mean eating less; it may just mean eating healthier meals with a lower content of saturated fats. Obviously, some food has more calories than others, and 1 lb. of fat is around 3,500 calories. This means that, if you want to lose 1 lb. in a week for a total of 4 lbs. in a month, you need to eat around 500 fewer calories each day or burn them off by doing exercise.
Burning Calories
According to FamilyDoctor.org, the most effective way to loose 4 lbs. of fat in a month is to reduce your daily caloric intake by 250 calories and try to burn off 250 calories each day; this won't leave you feeling hungry all the time, and still get you fitter. Don't attempt to lose more than 2 lbs. per week, as this usually means you are losing muscle mass and water rather than fat. This depletes your energy level, and you are also most likely to regain this weight.
Regular Meals
To lose a healthy weight of 4 lbs. in a month, think about how often you eat. You may prefer to eat three meals during the course of the day with one light snack in between. If you find that this does not satisfy you, or that your energy levels are dropping throughout the day, you may prefer to have five or six smaller meals. Keep the meals small and consistent in size. Stick to low-fat or fat-free food items, and don't skip breakfast, as this makes you feel too hungry later and may cause you to overeat or binge.
Caution
Weight Watchers warns that sudden weight loss may be dangerous and cause serious health problems. Weight Watchers defines too-rapid weight loss as loss of more than 2 lbs. per week or a loss of more than 1 percent of your body weight after the second week on a weight loss program. They also stress the importance of making lifestyle changes to help you reach and maintain a desired weight. This means exercising on a regular basis as well as adjusting your daily diet. Consult your doctor before starting a weight loss program.
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