woman showing off weight loss

can you lose 8 pounds in a month

Can you lose 8 pounds in a month?

It is possible to lose 8 pounds in a month. This is a safe and realistic goal for most people.

 

Also, it’s in line with what most experts recommend. A healthy weight loss rate of losing 1 – 2 pounds a week. Losing 8 pounds in a month requires a deficit of 1000 carries daily. This is can be achieved with the combined efforts of diet and exercise.

 

While you can lose 8 pounds much faster, it is not recommended. You’d have to use unsafe measures such as severely reducing your calories to lose 8 pounds much quicker. Also, you’d have to spend prolonged periods at the gym to burn enough calories. Risky measures that can affect your health.

 

Even though a month might not seem quick enough, it is a realistic timeframe. Besides, allowing enough time to lose weight increases the likelihood of keeping it off for good.

 

Is it safe to lose 8 pounds in a month?

It is safe for most people to lose 8 pounds in a month. Achieving this goal requires a daily deficit of 1000 calories. A moderate amount that most experts recommend for healthy weight loss.

counting calories

Lose 8 pounds in a month

You have to create a calorie deficit of 1000 to lose pounds in a month. There are two best ways to go about this. The first is by cutting your calories by eating less. The second is by burning off extra calories with exercise.

 

Most experts recommend cutting at least 500 calories from your diet to lose weight. Most adults need to eat at least 2000 calories to maintain weight. This leaves you with plenty to survive on. Don’t fall into the temptation of cutting your calories too low. You don’t want to feel too deprived or feel like you’re starving for weight loss.

 

Start with portion control. This will allow you to eat less and reduce your overall calories. Use portion control tips such as serving food on smaller plates or bowls. Or better yet, use your plate as a guide. Serve half your plate with vegetables before adding carbs or protein. This way, you fill full without overeating.

 

Another way to cut calories is by cutting out unnecessary foods in your diet. Start with high-calorie junk foods and liquids. These include foods such as; energy drinks, sodas, cakes, pastries, baked treats, sweets, and many more. Eliminate these foods from your diet to cut calories.

woman eating steak

Focus on nutrient-dense foods.

Once you have determined how to reduce your calories, focus on what to eat. Choose nutrient-dense foods that will keep you full for longer and reduce appetite.

 

Start with high-protein foods such as; lean cuts of meat, fish, and poultry. Ensure all your meals have some form of protein. Enjoy high-fiber foods such as; lentils, beans, peas, and chickpeas for lunch for dinner. Add volume to your meals with vegetables to improve satiety. Do these, and you won’t even notice you’re eating fewer calories.

 

Break a sweat to boost weight loss

Healthy adults should spend at least 150 – 300 minutes exercising weekly. Exercising is not only great for your health but also for weight loss. With exercise, you can burn extra calories to lose  8 pounds in a month.

 

Focus on doing workouts you enjoy doing to increase willpower. Besides, you’re more likely to remain consistent when doing workouts you love doing. If you hate running, then why not work out indoors? Invest in good at-home workout equipment such as a rowing machine that is just at good at burning calories.

 

Alternate between cardio and weight training for best results.

 

Can you lose 8 pounds in a month? Final Thoughts

Losing 8 pounds in a month is a safe and realistic goal. Besides, it’s in line with what most experts recommend for healthy weight loss. A healthy rate of losing 1 –  2 pounds a week.