I get a lot of questions from various people about weight loss, but THE question I’m asked most often is probably “how much weight can I lose in a month?”
It’s not a bad question per se, but everyone is different and everyone loses weight at a different rate, so I can’t really ever give a definitive answer.
What I can do instead, however, is tell you how much weight you could lose in a month if absolutely everything was ideal.
(If your diet was perfect, if you were exercising properly, getting enough sleep, and drinking enough water, etc.)
So, how much weight can YOU lose in a month?
Are you ready for it?
If your weight loss conditions were absolutely perfect, you could realistically lose about……..
5 pounds in a month.
I bet you’re thinking that sounds pretty low, right?
After all, the people on “The Biggest Loser” lose around 20 pounds per week!
And that would be a good point, if The Biggest Loser wasn’t creating totally unreal expectations for weight loss.
Anyway, moving on.
Whether you think 5 pounds a month is good or bad, chances are you’re not losing anything close to that at the moment.
(Or you wouldn’t be here in the first place.)
So I’m going to tell you exactly what you need to do in order to lose 5 pounds of fat in a month.
First of all, you need to sort out your diet.
Creating a healthy weight loss diet
In my opinion, the best thing you can do in order to lose weight is fix your diet.
And, there are three actions you need to take right now if you want your diet to succeed.
1. Start eating healthier foods.
Chuck the junk food, stop ordering pizza, and start eating more fruit, vege, and meat.
Nuts, berries, and eggs are also incredible foods that should become a staple of your new diet.
If you can make the change from unhealthy to healthy foods, then you’re already half way there.
(Here are a few healthy breakfast ideas PERFECT for weight loss.)
2. Start eating a little bit less.
Not a whole lot less, just a 10% reduction is more than enough in the early stages.
Remember, the key to losing weight is consistency, so starting small and working your way up is the best way to achieve permanent results.
A good tip for eating less is to drink a glass of water before your meal, this way, you’ll feel less hungry!
3. Start tracking your calories!
Before I started tracking calories, I had no idea if I was eating too much or too little.
And the moment I started doing it, was the moment I first lost weight.
Coincidence? Maybe. But I don’t think so.
(Checkout this calorie tracking guide to learn how to do it.)
Take action by following those three rules, and I guarantee you’ll start losing weight within the week.
But, it probably won’t be enough to lose 5 pounds in a month.
(You do want to lose 5 pounds in a month, don’t you?)
In order to take your weight loss to the next level, you need to start exercising, too.
Creating a weight loss exercise plan
First things first, you need to start doing some form of cardiovascular (cardio) exercise.
(If you don’t know where to start, give this article on the best cardio for weight loss a read.)
Once you’ve picked your exercise, you’re going to want to try to exercise for at least 15 minutes a day, 5 days a week.
At first this might seem daunting, but if you give it a shot and stick to it, you’ll see that it’s actually very easy.
From there, you can increase the duration to around 30 minutes, and/or increase the intensity.
(Both will mean burning more calories, which will mean more weight lost.)
So there you have it, the secrets to losing 5 pounds of fat per month.
All you have to do now is start eating healthier and exercising, and make sure you stick to it!
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