Quarantine has put many crazy ideas into our brains but the good thing is, some of them are pretty useful for us. For instance, losing the excess weight off of our bodies. In this regard, most people tend to make their monthly weight loss goals so that they can keep track of their progress. While this approach could work for many, one must understand that realistic goals are always better and practical. Moreover, they can help you lose weight for good.
How Much Weight Should You Lose In One Month?
Now, before moving on to the next round which is learning the tips, let’s first see how much weight should you lose in a month.
According to a study published recently, losing 2 to 4 pounds in a month is a steady weight loss. Health experts of the modern age are not in favor of losing >5 pounds in a week. They believe that such a weight loss is temporary because people cut off all the unhealthy diet cold turkey which ultimately leads to a situation where they surrender to their cravings and gain all the weight back.
So even if 2 to 4 pounds doesn’t seem like much, it could add up to a good number in six months or maybe a year.
Assess Your Situation
The first tip for assessing your current weight and deciding a realistic weight loss goal is looking at old pictures of yourself. Compare pictures of you today to pictures of you a year ago, or even a decade ago. Decide for yourself at which weight you felt your healthiest and most confidant. This is a simple tool to aid in setting a realistic weight loss goal.
Make Lifestyle Changes
Analyze your habits. How you are eating? How much of your day is spent sedentary? Are you exercising? Making simple changes, like going for a 10 minute walk after each meal, adds up over time. You’ll have to put in some effort but the results will be amazing.
Focus On Increasing Activity
You must have seen a thousand of videos telling you to do high-intensity cardio if you want to lose fat. While cardio is good for you, it’s not the only form of exercise that aids in weight loss. Utilizing cardio exercise 2-3 days per week and strength training 2-3 days/week is optimal. Strength training aids in building lean muscle mass. The higher percentage of lean muscle mass you have, the higher your metabolism is (which helps burn calories and torch body fat).
Enjoy Your Weight Loss Journey
This is important, you don’t have to punish yourself for putting on that weight. And while you enjoyed doing that, it’s time to enjoy getting back in shape too. We know that staying in a calorie deficit is the key but that doesn’t mean eating bland and raw inedible food. Adding spices to your food is a great way to boost overall pleasure while consuming a meal due to the increased flavor. Lastly, it is O.K. to still enjoy a treat every now and again!
Look At Your Options
If you have tried every healthy solution but still not seeing any results, maybe you should consult with a bariatric surgeon. Bariatric surgeries can help you lose fat and start your weight loss journey in a healthy and safe way.
If this sounds like you, call us and book your free bariatric consultation with Dr. Wadiwala today!