How much weight should you lose per month is safe?
According to nutritionist Lauren Panoff, Master of Public Health, working in Colorado (USA): "Lossing 4 to 8 pounds (equivalent to 1.8 to 3.6 kg) per month is a reasonable and safe goal for most people. Effective and sustainable weight loss depends not on speed, but on perseverance and a healthy lifestyle, Ms. Panoff emphasized.
How much weight you can lose depends not only on your diet. Age, metabolic rate, sleep quality, level of exercise and even stress level are all important variables.
Cronic stress can increase the hormone cortisol the culprit behind cravings for sweets and increased belly fat storage, explains Panoff. In addition, lack of sleep also disrupts the hormones that control hunger, making portion control more difficult.
The risk of losing weight too quickly
Rapid weight loss (more than 2 pounds per week) is not only difficult to maintain but also harmful to health. Dehydration, fatigue, electrolyte disorders, muscle loss, and even eating disorders are consequences that cannot be overlooked.
The bodys metabolism can be disrupted if you eat too little or eliminate all the essential nutrients, warns Panoff. more importantly, many people who lose weight quickly gain weight back because they cannot maintain that extreme diet.
Healthy ways to lose weight
The key to sustainable weight loss is setting realistic goals such as exercising 3 times a week, cooking more at home or simply getting enough sleep. According to Ms. Panoff, monitoring the weight loss process should not be associated with weight obsession, but rather the observation of changes in emotions, energy and overall health. The weight of the painting is only a small part of it. Focus on how you feel in your body, she says.
