Losing weight is a common goal for many individuals, and the desire to shed those unwanted pounds quickly often comes to mind. However, it's important to consider how fast is too fast when it comes to losing weight in a healthy and sustainable manner. We spoke with registered dietitians Tammy Lakatos Shames, RD, CDN, CFT, and Lyssie Lakatos, RD, CDN, CFT, known as The Nutrition Twins®, to understand how much weight you can safely lose in a month.
According to The Nutrition Twins, a safe and healthy rate of weight loss is losing one to two pounds per week, which adds up to four to eight pounds per month. While it is possible to lose more weight in the first month, especially if you have a significant amount of weight to lose or if you are a larger individual, it's not typical or sustainable to maintain such rapid weight loss.
Losing weight too fast can put you at risk of losing water weight or muscle tissue. It's important to note that lean muscle tissue is beneficial for maintaining a speedy metabolism. Preserving muscle is vital for weight loss because the more muscle you have, the better it is for your overall progress.
Crash diets are often associated with rapid weight loss, but they are neither healthy nor easy to sustain in the long term. When individuals follow crash diets, they may experience initial weight loss, but they often regain the weight once they can no longer adhere to the strict eating regimen.
If you're looking to lose weight in a month, here are some diet and exercise tips recommended by The Nutrition Twins:
1. Focus on stabilizing blood sugar: To achieve long-term weight loss, it's essential to stabilize your blood sugar levels with each meal or snack. Including a source of protein and fiber in your meals helps prevent energy crashes and unhealthy cravings for refined carbs and sugar. Opt for lean proteins like chicken, turkey, fish, seafood, eggs, tofu, or beans, and pair them with fibrous, whole-grain carbohydrates such as oatmeal, brown rice, or quinoa.
2. Keep a food journal: Recording what you eat has been proven to be effective in successful weight loss. It holds you accountable and helps create awareness of your eating habits. Studies have shown that keeping a food journal can lead to twice as much weight loss.
3. Start meals with vegetables: By filling up on vegetables at the beginning of your meal, you'll curb your hunger, feel more satiated, and have less room for heavier items. This approach also helps stabilize your blood sugar due to the slow-digesting fiber in vegetables. Season your veggies with lemon, herbs, and spices for added flavor without adding unnecessary calories.
4. Choose your favorite cardio exercise: Commit to one form of cardio exercise, at least four days a week. Whether it's walking, running, cycling, or any activity that gets your heart rate up, find something you enjoy and stick to it. Starting small and gradually increasing intensity is perfectly fine if you're new to exercising. If you've been active for a while, choose exercises that you genuinely enjoy to stay motivated and committed.
While these tips can support you in your weight loss journey, it's important to remember that sustainable weight loss occurs gradually. Losing weight too quickly can have negative implications for your health and make it challenging to maintain your progress. Focus on making healthy lifestyle changes, eating a balanced diet, staying active, and being consistent to achieve your weight loss goals in a safe and sustainable manner.
