weight loss concept

is it healthy to lose 12 pounds in a month

Is it healthy to lose 12 pounds in a month?

It is possible to lose 12 pounds in a month. However, it is not recommended. It is much more than what experts recommend you lose in a month and is considered unhealthy.

 

It takes a calorie deficit of 3,500 to lose a pound of fat. You need a higher calorie deficit of 42,000 to lose 12 pounds. In a month, this comes down to a daily calorie deficit of 1,400. A number that most people will find hard to maintain for several reasons.

 

First, most experts recommend a moderate daily calorie reduction of at least 500. Although this is enough to jumpstart weight loss, it is not enough to lose 12 pounds in a month. You still have an extra 900 calories to burn with exercise.

 

Second, you have to exercise at the correct duration and intensity to burn enough calories. A 185-pound person, for example, burns approximately 252-calories in 30 minutes while swimming.

 

This person would have to swim for at least 2 hours daily to burn enough calories to lose 12 pounds in a month. It is an unrealistic goal for most people. It’s much more than what experts recommend you spend exercising weekly. woman holding weight scale

How long will it take to lose 12 pounds?

Generally, it takes about 1.5 – 3 months to lose 12 pounds. It is the recommended amount for safe and weight loss.

 

At a weight loss rate of 1-pound a week, expect to lose 12 pounds in 3 months. Double it to losing 2 pounds a week to lose 12 pounds in 1.5 months. You can achieve this by eating better and staying active with exercise.

 

Start with changes to your diet to help you fewer calories for weight loss. Changes such as portion control can help reduce your calories. Serve your food on smaller side plates or bowls. We tend to overestimate how much food to eat with oversize dinner plates.

 

Or better yet, use your plate as a guide. Fill half the plate with veggies before adding carbs or protein.

 

Also, eliminate refined carbs, junk food, and empty calories from your diet. These foods are bad for weight loss as they’re high in calories with little nutritional benefit.

 

Instead focus on eating more nutrient-dense foods such as vegetables, protein, fiber, and complex carbs. Start your day with high-fiber oatmeal instead of white bread or cereal. You’ll notice a reduced appetite throughout the day.

 

Stay hydrated with plain drinking water instead of energy drinks or sugar-filled store-bought coffee drinks. You will feel just as energized without the extra calories.

 

If you have to snack, choose healthier options such as; nuts, hard-boiled eggs, greek yogurt, or fresh fruit instead of potato chips.

woman holding fitness ball

Exercise to lose weight.

Exercising is a great way to burn extra calories to lose 12 pounds.

 

It s recommended that healthy adults spend at least 200 minutes (more than 3-hours) exercising weekly. It is not only good for your heart but also for weight loss. Alternate between cardio and weight training exercise for best results

 

Weight training exercises involve working against a force to build and strengthen muscle. These include workouts such as; deadlifts, squats, lunges, or planks. Compound exercises targeting multiple muscle groups are especially good at burning fat.

 

Cardio exercise increases your heart rate and helps you burn calories fast. These include workouts such as; swimming, running, rowing, or jumping rope.

 

Start with workouts you enjoy doing and build momentum as you go. You’re more likely to be consistent this way.

 

Is it healthy to lose 12 pounds in a month? Conclusion

Losing 12 pounds in a month is an unhealthy goal. It’s not recommended for most people as it’s much more than what experts recommend you lose in a month.