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How much weight is it possible to lose within one month?
Losing between 3-4 kilos per month or between 0.5 kg and 1 kilo per week would be healthy. For overweight individuals, the initial weight loss may be faster. However, over time, the weight loss process tends to slow down.
It's important to note that the faster we lose weight, the faster the rebound effect may occur. The weight loss journey is best taken slowly. Follow appropriate guidelines tailored to your situation and needs, and avoid relying on miracle methods.
What is the healthiest way to lose weight?
The healthiest way to lose weight is to start by changing lifestyle habits, both in terms of diet and physical activity. However, it's important to consider not only weight but also body composition. Having a suitable weight with a high percentage of fat and low muscle mass is also not ideal.
What are common mistakes in weight loss?
Common mistakes when attempting to lose weight without professional help include:
- Focusing solely on the calories of foods and not their composition
- Obsessing over the number on the scale. Body composition is much more important.
- Eating the same foods repeatedly without varying cooking methods or ingredient combinations, making meals monotonous and boring
- Focusing only on food and neglecting physical activity
- Imposing dietary restrictions. Banning certain foods can create anxiety and cravings, leading to a toxic cycle with food.
- Not properly planning a weekly menu, which not only helps achieve goals but also helps monitor what we eat.
- Not planning grocery shopping.
All these mistakes lead to very monotonous and restrictive diets that make it difficult to maintain them in the long run, often leading to the infamous rebound effect.
What things are important in weight loss?
The best way to lose weight is to seek professional help to change habits and maintain a healthy diet over time, providing the necessary nutrients. But for healthy weight loss, it's also important to manage your emotions properly, where your mental health is just as important as your physical health, and have a good relationship with food. Additionally, staying active will help not only with weight loss but also with improving your mood.
Another important tip is to start by making small changes to your routines, rather than drastic changes that you won't be able to maintain over time. Also, one of the dangers of making sudden changes in diet and very restrictive diets is that you can lose a lot of muscle mass (which is not desirable; what we want to lose is fat) and also, in the long run, experience some nutritional deficiencies.
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Weight Loss Disclaimer:
The information provided in this blog post is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or weight loss plan. Individual results may vary, and it is important to consider your own health needs and consult with a healthcare professional before starting any new diet or exercise program.