Is it safe to lose 7 pounds a month?
Yes, it is safe to lose 7 pounds in a month. This is the rate at which most experts recommend you aim to lose weight. A slow and steady rate of losing 1 – 2 pounds a week.
It takes a deficit of 3500 calories to lose a pound. This means to lose 7 pounds you need a deficit of 24,500. This comes to about 816 fewer calories daily for a month. A moderate calorie reduction that is in line with what experts recommend for healthy weight loss.
Most adults need to eat at least 2000 – 25000 calories to maintain their weight depending on factors such as; age, activity, and weight. This is a moderate reduction easily achieved without feeling deprived. Also, with the combined efforts of exercise, it’s easy to lose 7 pounds safely. You don’t have to spend prolonged periods of time exercising either. A moderate 30-minutes or 1-hour of exercise daily is enough to help you jumpstart the weight loss process.
In addition, you don’t have to worry about gaining all the weight back with this approach.
How Much Weight Can You Lose in a Month?
Expect to lose 4- 8 pounds in a month. This is in line with what most experts recommend and the CDC (center for disease control and prevention) guidelines for healthy weight loss.
While it is certainly possible to lose more weight in a month. It might not be safe or healthy. A good weight loss plan shouldn’t focus on just how fast or how much weight to lose but also on health. With a realistic goal of losing 4-8 pounds in a month, you don’t have to resort to drastic measures.
You need a deficit of 3500 calories to lose 1 pound and jumpstart the weight loss process. This is easily achieved with a moderate calorie reduction of 500 – 1000 calories daily. Start by cutting out the high-calorie foods that add little to no nutritional value and focus on eating the right weight loss foods. These include foods such as; protein, fiber, complex carbs, and vegetables. This way, you’re always full and satisfied even as you lose weight.
Also, exercise daily to boost your weight loss. Focus on cardio exercises and sports to burn fat fast and build muscle with strength training workouts. Most experts recommend spending at least 200-minutes exercising weekly for weight loss. For best results, choose workouts that you love doing. This way, you don’t have to struggle to find the willpower to exercise.
If you love execution as part of a team, consider sports such as; swimming, volleyball, or football. If you prefer exercising indoors, then invest in quality at-home workout equipment. If you prefer exercising outdoors, then consider cardio workouts such as; running, walking, or jogging.
Alternate with weight training exercises that build muscle. For best results, start slow and build momentum as you go. Also, vary your intensity.
Is it safe to lose 7 pounds a month? Final thoughts
Yes, it is safe to lose 7 pounds in a month. This goal is in line with what most experts recommend for weight loss. A slow and steady rate of losing 1 – 2 pounds weekly.
All you need is a moderate reduction of 816 calories daily to lose 7 pounds in a month. A goal that is easily achievable with the combined efforts of diet and exercise.
