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If you’re starting your weight loss journey, you’re probably wondering about the goals you should be hitting. Unfortunately, there is no one correct answer. Sustainable weight loss depends on many different factors.
While you may be keen to know how much you can lose in a week or month, rapid weight loss isn't always healthy weight loss.
This article discusses safe weight loss for different people and how much weight loss is recommended in one month. We also help you plan your journey so you can get off to the best start.
For most people, a healthy weight is based on your body mass index (BMI). Your BMI is a way of calculating how healthy your weight is based on your height.
A healthy BMI is between 18.5 to 24.9. An overweight BMI is considered to be 25 or over.
While BMI is a suitable measurement for the average person, it may not be accurate if you lift weights. This is because BMI does not consider muscle mass.
You can find out your BMI here at euroClinix using our online BMI calculator tool.
When setting weight loss goals, it is better to set short-term milestones. It can be tempting to pick a much lower weight as your ultimate end goal. However, such a significant milestone can be overwhelming and stressful.
Start by aiming to lose 10% of your body weight. For instance, if you weigh 250 lbs (113kg), you should aim to lose 25lbs (11kg) within your first 6 months.
Losing just 10% of your body weight can improve high blood pressure and high cholesterol.
Research has found that just a 10% weight loss can improve your health dramatically. It improves blood pressure and cholesterol levels, lowering your risk of heart disease. It can also improve hormonal imbalances in conditions like PCOS (polycystic ovary syndrome).
You lose weight by consuming fewer calories than you burn each day. This is known as a calorie deficit.
Your body needs a certain amount of calories for your organs and body to function. Any excess calories you consume are stored in your body as fat, which is what causes weight gain.
Most adults need 2,000-2,500 kcal a day. However, this number will depend on your fitness level, age, and gender.
If you don't want to count calories, try eating smaller portion sizes or using smaller plates. This will help you subconsciously cut your calories without tracking them.
It is possible to lose weight quickly and, depending on your circumstances, it’s natural to lose weight quickly at the beginning of your journey.
Quick weight loss is classed as losing more than 2 lbs (1kg) a week across several weeks. It is usually achieved through a low or very low-calorie diet.
However, there are many health benefits of gradual weight loss. Rapid weight loss without the advice of a healthcare professional can increase the risk of:
These diets are also not very sustainable. Research shows that many people that do these diets, regain the weight they lost after 3-5 years.
Gradual weight loss is the safest way to lose weight. Start by trying to lose 2 lbs (1kg) a week.
Smaller and more short-term goals are more sustainable as you don’t get discouraged when you don’t hit your goals. It also means you don’t experience any side effects from rapid weight loss.
You can achieve this through healthy eating and exercise. Eating healthily will reduce your calories whilst being physically active will promote strength and boost your metabolism.
To work out how many calories to consume to lose weight, you need to know several calculations.
With these numbers, you can work out your calorie deficit. The number of calories you need to eat will need to be lower than your TDEE.
Wearable fitness trackers can also tell you how many calories you burn each day.
To lose 1kg, you will need to be in a caloric deficit of 7000kcal. If you’re losing 1kg per week, that’s a caloric deficit of 1,000kcal per day.
There are several prescription weight loss options available for gradual weight loss. Many lose 15% of their body weight on weight loss injections, such as Ozempic or Saxenda. Moreover, they are scientifically proven to aid weight loss and help you keep the weight off.
Looking for prescription weight loss treatment?Start your consultation
You can order weight loss treatment online at euroClinix, a discreet and secure service. Just complete an online medical form, which is then reviewed by a registered doctor. Once approved, your treatment is delivered to your door.
You can lose up to 4kg (8lbs) in a month if you’re following a gradual weight loss program. But, everyone’s weight loss journey is different, as long as you’re safe and happy with your progress.
If in doubt always follow the advice of your doctor.
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