The safe limit for monthly weight loss
When it comes to weight loss, slow and steady is the way to go.According to the Centers for Disease Control and Prevention (CDC), a safe and sustainable weight loss goal is 0.5 to 1 kilogram per week. This translates to a total of 2 to 4 kilograms in a month. The gradual approach not only helps in losing fat but also in maintaining weight loss over time.
Why slow weight loss is more effective
Rapid weight loss might promise quick results, but it often leads to muscle loss, nutritional deficiencies, and a slower metabolism. A study published in the Journal of the American Medical Association found that participants who lost weight gradually were more likely to keep it off compared to those who lost weight quickly. The study highlighted that slow weight loss allows your body to adjust to the changes, helping to preserve muscle mass and ensuring that the majority of the weight lost is fat rather than muscle or water.
6 variations of push-ups for hitting different body muscles
The role of caloric deficit
To lose weight, we need to create a caloric deficit, meaning we consume fewer calories than our body needs to maintain its current weight. A common guideline is to reduce your daily intake by 500 to 1,000 calories to achieve the recommended weight loss of 0.5 to 1 kilogram per week. It’s important to ensure that this deficit doesn’t drop our calorie intake below 1,200 calories per day for women or 1,500 calories per day for men, as consuming too few calories can lead to nutritional deficiencies and other health issues.
The importance of a balanced diet and regular exercise
A successful weight loss journey isn’t just about cutting calories-it’s also about making sure those calories come from nutritious sources. Eating a balanced diet rich in whole foods like fruits, vegetables, lean proteins, and whole grains provides the necessary nutrients to support our body during weight loss. Combining this with regular physical activity, such as 150 minutes of moderate aerobic exercise or 75 minutes of vigorous exercise per week, can further enhance weight loss and overall health.
Risks of losing too much weight too quickly
While the idea of losing 5 or more kgs in a month might be tempting, it’s important to recognise the risks. Rapid weight loss can lead to gallstones, dehydration, electrolyte imbalances, and malnutrition. Extreme dieting often results in a rebound effect, where the weight lost is quickly regained, sometimes with additional pounds. This yo-yo dieting pattern can be harmful to both our physical and mental health.