In today’s world, the issues of obesity have become quite prevalent. For example, in the year of 2016, almost 1.9 billion adults all around the world were obese. On the other hand, around 38 million children were overweight in 2019 as well. So, now, you probably are thinking “how much weight can I lose in a month to get rid of obesity?”
Well, don’t worry. We do have answers for you. Exercising daily and following a proper diet structure is definitely the healthiest way to lose weight. If you do follow them on a daily basis, then you can lose around one to two pounds of weight in a week. But make sure not to overdo anything. Losing weight at a rapid speed is not healthy at all.
Anyways, in this write-up, we are going to discuss a few crucial matters regarding tackling obesity. We will also provide some tips to lose weight in a safe and secure manner. So, without any further ado, let’s jump right into it!
How Much Weight Can You Lose in a Month?
If you are thinking about losing your weight healthily, then you can eliminate around 450gm to 900gm of mass per week. So, in a month, you can drop almost 1800gm to 3600gm of your overall body weight.
Now, if you have a BMI rate of 30-35, then the numbers may not look too decent for you. However, if you try to lose too much weight in a month, then you may end up injuring yourself. It is not healthy for the overall health of your body, as well.
Tips to Lose Weight in a Safe Manner
There are several ways of losing weight in a healthy manner. You can follow some specific diet plans, do some exercise, avoid fad diet, and many more. So, do you want to know more about them? Then, make sure to keep reading.
1. Improve Your Lifestyle
Do you usually work late at night and go to sleep at 3:00 AM? Well, in that case, you probably cannot sleep well for a prolonged period. This is yet another issue that can increase your overall weight quite massively.
Thus, if you are an adult, then you will need to sleep for at least 7-9 hours every day. It, in turn, will help your body to heal properly and regulate the fatty substances in an appropriate manner. This way, the fat accumulation in your body will get stopped as well.
2. Keep an Eye on Your Food Intake
In all honesty, there are two factors that are known to be responsible for making an individual overweight. They are – eating too much food and leading a sedentary lifestyle. So, while aiming to lose weight, you should always start by reducing your overall food intake.
It might be a bit difficult, especially if you are used to eating on a larger plate. However, after one week or so, you will get used to it. Also, there are many people who usually eat more when depressed. So, if you are one of them, then make sure to talk with a doctor and solve this issue.
3. Stop Craving for Unhealthy Snacks
Do you want to know how to lose 10 pounds in a month? Well, then, you can start your weight-loss regime avoiding unhealthy snacks. But what do we mean by unwholesome foods? Well, the following are a few of them.
- Crackers, potato chips, and corn puffs
- Pastries, cakes, and other bakery items
- Fruit-seasoned yogurt parfaits
- Granola and energy bars
- Frozen foods like soft pretzels and pizza rolls
So, as you can see, each of these food items is processed in one way or another. Thus, they usually carry a lot more fatty substances than vegetable-based homemade snacks. Due to this reason, they can make you even more obese than you already are.
4. Do Little Exercises Daily
Leading an active lifestyle is, indeed, the best way to lose weight. However, if you are too obese, then it might not be easy for you to start running or performing other aerobic exercises daily. Instead, you can begin your journey by walking for around 10-20 minutes daily.
Once you become a regular, you can then increase the duration little by little. After two to three months, you can go jogging. Make sure to indulge in the same for at least half an hour. You may also go to the gym. Nonetheless, aerobic exercises are known to be ideal for obesity.
5. Drink Water
Due to the pressure of working, many people tend to drink only a small amount of water. However, doing so can make your body completely dehydrated. It, in turn, might make you feel dizzy and sick.
On the other hand, if you do drink water daily, then you can eliminate the free radicals through your kidney. This way, you can lose a little bit of weight as well. In addition, several studies have proven that drinking at least 2-3 liters of water can help with reducing fat as well.
How Much Weight Can You Lose in a Month on Keto Diet?
Keto diet, also known as ketogenic plan, is a form of eating regimen that can help you lose weight pretty quickly. However, there is a hitch. The result of this particular diet structure usually depends on your weight and level of activity.
But how much weight can you lose in a month on keto? Well, while following a keto diet plan, you can lose around two to ten pounds of weight within the first week. However, most of the same would be water weight. But why does it happen? Well, the carbohydrate foods or elements tend to retain a lot of water in your body.
Hence, when you are restricting yourself from eating the food, your body will naturally lose the water. Nonetheless, when your body has used up most of its water storage, it will then, have to use the fat stores.
So, if you are following the diet plan in a strict manner, then you can lose somewhere between four to ten pounds in a month. In some cases, you may drop a little bit more, as well. However, then you will have to undergo the following tips.
- Opt for the fishes with healthy fats (scallops, trout, tuna, salmon, halibut, etc.)
- Eat leaner meats (bacon, chicken, ground beef, turkey, etc.)
- Consume more green leafy vegetables (spinach, cauliflower, broccoli, eggplants, cabbage, etc.)
- Choose healthy nuts (macadamia, hazelnut, pecans, walnuts, and their butter counterparts as well)
- Increase your intake of unsweetened tea, black coffee, dry wine (once or twice in a week)
- Go for dairy products that are enriched with healthy fats (cream, cheese, etc.)
How Much Weight Can You Lose In A Month Without Eating?
Like Keto Diet, water fasting is yet another way that can help you to get rid of your body fat pretty quickly. Now, you may ask, “how much weight can I lose in a month by following it?” Well, as we have said before, it will all depend on your health condition and bodyweight. Aside from that, your metabolism and genetics will also play a part in it.
Now, the male and female body usually differs quite massively when it comes to losing body mass. For example, if you are a man with an average weight, then you can lose around 21 pounds without eating for a month. On the other hand, the number of the same will linger around 20 pounds when talking about a woman.
However, the numbers that we have put on here is all about fasting. If you do some exercise or lead an active lifestyle, then you may lose even more weight. However, if you are somewhat determined about losing weight, then starving yourself would not really be a good option. But why are we saying so? Well, by fasting, you will –
- Lose your muscle weight because of not consuming any nutrients
- Have a feeling of anger or distress because of the persistent hunger
- Feel tired or experience extreme fatigue due to the less energy production
- Have to deal with the typical low blood sugar issues, like vomiting, headaches, and nausea
- Experience drastic changes in your menstrual cycle
- Feel constipated due to the lack of fiber in your daily routine
So, in truth, it will be better for you to avoid fasting as much as possible.
How Much Weight Can You Safely Lose In A Month?
Previously, we have answered your question of “how much weight can you lose in a month without eating?” Now, let’s talk about the amount of weight you can lose in the healthiest way.
So, in essence, if you do stick to a diet and exercise regime, then you may lose anywhere between four to eight pounds in a month. You can definitely lose more. But, we would advise you not to do so in the earlier months.
Losing weight in a healthy manner can be both simple and challenging at the same time. For example, the common rule of eliminating fat indicates that if you do take a small number of calories, then you can burn your stored fat.
Now, one pound of weight generally equals to around 3,500 calories. Thus, if you want to lose around 2-pound per week, then you will have to intake almost 1,000 lesser amount of calories.
However, if you are trying to do the same in a healthy manner while attending social events, then it might be a bit difficult.
So, let us breakdown a little bit about how much calories the common exercises help you to get rid of:
- Running for 20 minutes (on a treadmill or outside) – 229 calories (approximately)
- Doing kickboxing for around 30 minutes – 357 calories (approximately)
- Performing work out procedures on the elliptical for around 30 minutes – 179 calories (approximately)
- Swimming for 30 minutes – 189 calories (approximately)
Now, the context of losing calories generally depends on your current weight, body structure, and BMI rate. However, as you now have a rough idea in this context, make sure to calculate and apply it to your daily regime.
How Much Weight Can You Lose In A Month On Low Carb Diet?
So, how much weight can you lose in a month on a low carb diet? Well, like every other option out there, it depends on a few things. However, before talking about that, let’s know a bit more about the diet plan itself.
As the name suggests, the low-carb diet plan primarily focuses on restricting your carbohydrate intake. It does so by disallowing you to eat bread, pasta, and other sugary foods. Here is what you should know about the foods to eat and avoid while following a low-carb diet.
- Foods that You Should Eat: Leaner meats (chicken breast, sirloin, pork), eggs, fish, cauliflower, seeds and nuts, fruits (blueberries, apples), unsweetened dairy products, etc.
- Foods that You Should Avoid: Bread (white bread, tortilla, bagel), carbohydrate-enriched foods (banana, raisin, mango, dates), starchy vegetables (potato, corn, beets), cereal, sweetened yogurt, legumes, and beans, etc.
So, as you now know all about the fundamentals, let’s take a look at the weight loss routine with a low-carb diet.
1. 1st Week
In the initial week of following a low-carb diet, you will see an awkward shift in the metabolism of your body. During the first seven days, your body will not receive any carbohydrate at all. So, it will shift to other sources for creating more energy.
If you do intake less than 50g of carbohydrate, then your body will commence a procedure called gluconeogenesis. It, in turn, will generate energy by breaking down the amino or lactic acid.
However, in case it is not enough to make enough glucose, then your body will turn to the stored fats. Anyways, as it is the beginning of the whole process, you may not lose more than one pound of weight during the first week.
2. 2nd Week
The metabolic rate of your body will be a lot more stable than the first week. If the response is perfect, then you will, indeed, experience weight loss at this point. However, in some cases, many people also do not see any changes. So, for them, patience will be the real key.
You may also start eating the following foods to make the change a bit more prominent.
- Fat-enriched fishes
- Watermelon and cantaloupe
- Kale and spinach
- Cauliflower and broccoli
If everything goes as the plan, then you may lose around two pounds of weight in the second week.
3. 3rd and 4th Week
The issue of weight loss will be much more prominent in the second half of the month. During this period, your body will adjust to the diet perfectly. It, in turn, will prompt it to generate energy from your stored fatty substances. If you do follow the diet along with exercising, then you can lose over two pounds of weight in each of these weeks.
So, the answer to your question, “how much weight can I lose in a month while following a low-carb diet” is around six to eight pounds.
How to Lose 10 Pounds in a Month?
Losing one’s weight is, indeed, a challenging task. Hence, you can already understand the struggle that most people deal with when aiming to lose 10 pounds in a month. But do you really want to know the secrets of how to lose 10 pounds in a month? Then, make sure to keep reading.
1. Do Cardio Exercises
Cardio exercise, also known as aerobic, usually focuses more on increasing an individual’s heart rate. It, in turn, helps them in burning more calories than usual. Moreover, it can also help in improving the strength of your lungs as well.
According to a report, doing cardio exercises for at least six months can help you to lose your body weight by almost 9%. If you do pair it with a proper diet structure, then you will be able to lose even more of your body mass.
For the best results, you can try to indulge in these exercises for at least 30-40 minutes daily. Doing the same for 150-300 minutes will be ideal for you as well. Some of the best cardio exercises are – swimming, jogging, walking, boxing, etc.
2. Avoid Soft Drinks
Aside from changing your diet plan, you would also have to rectify your drinking habits as well. If you want to lose your weight as quickly as possible, then make sure to opt for water. If you do drink too many soft drinks, then the fat accumulation in your body will increase even more.
That’s not all. Make sure to drink a small amount of water before the meal as well. As per reports, doing the same on a daily basis can reduce the number of consumed calories by almost 13%. Also, drinking water before eating can increase the overall metabolism rate of your body by around 30%.
3. Stop Eating Quickly
Eating at a slower pace will prompt you to drink a little bit more water than usual. It, in turn, can improve your digestive system and help you eliminate the issues related to indigestion. Furthermore, it can reduce your overall calorie intake by around 10% as well.
In addition, eating slowly can, sometimes, stimulate certain hormones in your body, which promotes fullness. So, all-in-all, slow eating is yet another habit that can help you to eradicate the unhealthy fat substances from your body.
4. Increase Your Intake of Fiber
Fiber is a type of nutrient, which usually does not get digested at all. However, it can still make your blood sugar stable and improve the health of your large intestine. Also, it may make you feel fuller for a prolonged period.
In addition, a recent study on this subject has also proven that consuming fiber can help an individual to lose 4.2kg of weight in four months. So, if you want to lose your weight in a safe and secure manner, then make sure to add apple and oatmeal to your diet plan.
5. Opt for High-protein Breakfast
To make your day more energetic and powerful, you will have to opt for a proper breakfast. And, if you want to lose your weight as well, then choosing a high-protein one can be perfect for you.
In reference to a recent study on this subject, consuming more protein-based foods can help you to the calorie intake by 30%. The following are a few food items that you can include in your daily breakfast:
- Cottage cheese
How Fast Do You Lose Weight After Starting Xenical?
Xenical is a doctor-prescribed medication that can aid in improving the behavior and effectiveness of exercises. But how fast do you lose weight after starting Xenical courses? Well, you would start seeing results after two weeks of taking the medicine.
It may vary from one person to another. Nonetheless, if you do not see any changes at all, then make sure to call your doctor right away.
In some cases, Xenical can cause a few minor side effects. So, if you want to avoid them, then make sure to follow the below-mentioned precautionary tips.
- Make sure to tell the pharmacist or doctor if you are allergic to any of the components used in Xenical.
- If someone has chronic malabsorption syndrome, then they should stay away from the medication.
- The medicine should not be taken by pregnant women, as it can cause adverse effects.
- Using Xenical needs to be stopped at two to three days before undergoing a major surgical procedure.
In all honesty, obesity is considered to be the root of various life-threatening ailments. Due to this reason, if you are obese, then losing your weight should always be your first priority. In this write-up, we have already discussed how much weight can you safely lose in a month. And we have also provided some tips to do so as well. Hopefully, you will follow them to your heart’s content and eliminate fats from your body quickly. Good luck!