Obesity rates have been steadily rising worldwide. The World Obesity Federation predicts that by 2030, 10.8% of children aged five to ten would be obese, compared to an adult prevalence rate of 12- 30%. Obesity is one of the primary reasons why most conversations today revolve around losing weight and improving the quality of life.
When starting a weight loss journey, it's crucial to set realistic goals and focus on long-term changes rather than quick fixes. So, how much weight can an obese person lose in one month? Let's explore the possibilities, along with safe and effective strategies for achieving weight loss goals.
How Much Weight Can An Obese Person Lose In One Month?
The amount of weight an obese person can lose in one month can vary depending on various factors such as starting weight, body composition, metabolism, and individual circumstances. According to Delhi-based dietician Priya Bansal, "A safe and sustainable rate of weight loss is considered to be (0.5 kg to 1 kg) per week. This translates to approximately 4 kg per month.
Pro-tip
Bansal stated that it's important to note that individuals who are significantly obese may initially experience more rapid weight loss, particularly during the early stages of their weight loss journey. This initial rapid weight loss is often attributed to factors like increased water weight and changes in dietary habits.
How Much Weight Loss Is Safe And Sustainable In One Month?
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Bansal said that it can be tempting to strive for dramatic weight loss in a short period, focusing on gradual, sustainable weight loss is key to long-term success. Rapid weight loss can be challenging to maintain and may have negative impacts on overall health. Sustainable weight loss allows the body to adjust and adapt to the changes, minimising the risk of health complications and promoting a more sustainable lifestyle.
What Are The Basics of Losing Weight?
To achieve safe and sustainable weight loss, it's essential to adopt healthy lifestyle habits. Here are the key components of an effective weight loss plan:
Balanced Diet
Bansal recommended incorporating plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. Aim to create a calorie deficit by consuming fewer calories than your body needs, but avoid extreme calorie restriction.
Regular Physical Activity
Make it a habit to perform cardiovascular exercises, such as brisk walking, jogging, or cycling, and strength training exercises to build lean muscle mass and burn calories.
Portion Control
Be mindful of portion sizes to avoid overeating. Bansal said that use smaller plates, measure food portions, and pay attention to hunger and fullness cues. Building awareness of portion sizes can help manage calorie intake effectively.
Weight Loss Mistakes To Avoid
In the pursuit of weight loss, it's crucial to avoid common pitfalls that can hinder progress.
Extreme Diets
Bansal warned against embarking on restrictive diets that eliminate entire food groups or severely limit calorie intake. These diets are often unsustainable, lack essential nutrients, and may lead to nutrient deficiencies and muscle loss.
Obsessing With Scale
Without a doubt, racking weight is a healthy activity, don't solely rely on the number on the scale to measure progress. "It's essential to consider other factors like body composition, energy levels, improved fitness, and overall well-being," said Bansal.
Also Read: The Truth About Low-Calorie Diets: Benefits And Risks For Weight Loss
Neglecting Physical Activity
Bansal said that regular physical activity is crucial for burning calories and creating a deficit for sustainable weight loss. Neglecting exercise can slow down progress and hinder long-term success.
[Disclaimer: The information in this article is provided by a registered medical practitioner. However, we recommend you consult your healthcare provider for accurate diagnosis and treatment.]
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