What is a Healthy Amount of Weight to Lose per Month: A Guide to a Sustainably Healthier Lifestyle

Weight loss is a challenging journey with a sweet reward at the end: a happier and longer life. If you’re looking for a sign to start losing weight, this is it! In this article, get ready to shed those extra pounds. We will explore the healthy amount of weight to lose per month, along with actionable activities to kickstart your successful weight loss journey.

What’s the Healthy Amount of Pounds to Lose per Month?

Most of the time, when we try to lose weight, we look for the fastest possible way. It’s natural to want it to happen quickly, but that might not be the best case. The truth is, there’s no shortcut to shedding those pounds. The best way to safely lose weight is to do it gradually. People who lose weight rapidly typically do so from the wrong places, such as muscle, water, and bone mass, rather than from fat. So, how fast should you lose weight?

According to experts, the safe rate of weight loss per month is about one to two pounds (0.45-.90kg) per week. This roughly translates to four to eight pounds (1.81-3.63kg) monthly. When people lose this much weight naturally, they are more likely to keep it off in the future.

Since safely losing weight is a gradual process, it often takes six months or more to shed 30 pounds. On the flip side, the transformative journey becomes highly rewarding when you invest effort into making positive lifestyle changes. Once you do, you’ll witness remarkable enhancements in your physical appearance and overall well-being.

Permanently losing weight is a matter of changing your lifestyle and diet. The best place to begin is to learn how you can safely lose weight so that you can set specific, measurable, and attainable goals.

woman measuring her waist

What Can You Do to Lose Weight?

Now that you know the healthy amount of weight to lose per month, you must plan and take action.

Adopting healthy eating habits, incorporating physical activity into your daily routine, and seeking professional help are all necessary steps toward weight loss. Here are some effective strategies to help you slim down and maintain weight loss:

Know Your Eating Habits

The first step toward a successful weight loss program is closely examining your diet. Write down everything you eat and drink, including sugar-sweetened beverages and alcohol. Additionally, list your overeating triggers. These can be the following:

  • Eating too quickly
  • Always cleaning your plate
  • Eating without being hungry
  • Eating while standing
  • Constantly eating dessert
  • Skipping meals

You should also list the actions you take that are related to overeating, as these can hinder how fast you lose weight. These include:

  • Eating your favorite snack food
  • Watching television
  • Eating before or after a stressful day at work
  • Not making a healthy meal plan
  • Consuming sweets at work or throughout the day
  • Consistently eating fast-food
  • Eating to relieve boredom or improve mood

Making a list of these will help you evaluate your overall diet. It will help you transform unhealthy eating habits into healthy ones as you continue your weight loss journey. However, don’t limit your attention to the negative. Give yourself credit for your healthy eating habits as well. List them and keep doing them to help you reach your weight loss goal.

person writing on a meal plan notebook

Plan Healthy Meals

Once you understand your eating habits, it’s time to take action. A healthy eating plan provides your body with essential nutrients while staying within your daily calorie limit for weight loss. Additionally, a healthy diet lowers the risk of heart disease and other health issues.

A healthy eating plan entails:

  • Prioritizing vegetables, fruits, fat-free or low-fat dairy products, and whole grains
  • Incorporating lean meats, fish, poultry, beans, nuts, and eggs
  • Limiting sodium, saturated and trans fats, and added sugars
  • Managing portion sizes
  • Staying hydrated
  • Restricting processed food intake

Practice Mindful Eating

As you plan healthy meals, you should also practice mindful eating. Take the time to observe your body’s hunger and fullness signals consciously. Minimize distractions like watching TV or using electronic devices while eating, as these can contribute to overeating. Doing these will significantly contribute to the healthy amount of weight you’ll lose monthly.

person holding a donut and phone showing calories counting app

Monitor Caloric Intake

Aim to consume fewer calories daily than you expend by keeping track of your daily caloric intake. Portion control, mindful eating, and knowledge of the nutritional value of your foods can help you achieve this. When buying food, look at its nutritional facts and see how many calories it will give you. Understanding the dietary labels will give you more information on how many calories you take daily.

Stay Active

Regular physical activity plays a crucial role in achieving a safe rate of weight loss. Increase your metabolism, burn calories, and gain lean muscle mass by doing cardiovascular (such as jogging, cycling, or swimming) and strength training exercises. Find activities that you enjoy to make exercise a habit.

Get Sufficient Sleep

Sleeping is integral to any weight loss journey. Adequate sleep ensures you wake up refreshed and energized and significantly regulates your appetite and metabolism. Lack of sleep causes hormone imbalances, leading to increased cravings and overeating. Additionally, lack of sleep impairs your body’s capacity to effectively process and metabolize carbohydrates, raising the risk of weight gain. Give yourself a priority of 7-9 hours of sleep a night to support your overall health and weight loss goals.

person writing on a meal plan notebook

Download an Activity Tracker App

Stay motivated on your weight loss journey by downloading activity tracker apps. These handy tools can be incredibly beneficial in helping you achieve a healthy amount of pounds to lose per month. With activity tracker apps, you can keep tabs on your daily physical activity, track your workouts, count your steps, and even estimate how many calories you burn. Additionally, apps like these offer personalized workout plans, nutritional guidance, and social support to boost your weight loss efforts.

Seek Help from Professionals

Reaching weight loss goals can occasionally be difficult, but expert advice can be helpful. If you want more significant weight loss over time, seeking help from slimming centers is a good choice.

 A reputable weight loss and body shaping center, Marie France provides individualized programs catered to specific needs. We are one of the pioneers in introducing non-invasive treatments and science-based solutions. Fat-freezing in the Philippines is among our most popular treatments. This quick, painless, non-invasive fat-freezing procedure targets stubborn problem areas and reshapes your body using cryolipolysis.

In addition, our team of professionals offers a thorough strategy that combines cutting-edge technology with dietary guidance and fitness advice. Including this in your weight loss plan can help you safely reach your target weight loss rate.

Safely Lose Weight with Marie France

Starting a weight loss journey requires patience, commitment, and focus on long-term health rather than quick fixes. You can achieve a healthy number of pounds to lose per month by planning healthy meals, staying active, and seeking support when needed. Everyone’s journey is unique, so it’s essential to find what works best for you.

Make positive changes and embrace a healthier lifestyle with the right approach and support. What are you waiting for? Contact Marie France today and start your journey towards a happier, healthier you!


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