As a fitness coach and weight loss expert, I'm often asked how much weight someone can safely lose in a month. The answer to that question is complicated because everybody's biology is different, however I will answer that question before providing a detailed outline of the 3-step plan that has helped my clients shed the maximum number of pounds in only one month.
The rate at which a person can lose weight is dependent on many factors including current weight, height, sex, lifestyle, health, and genetics. Taking into account all this, it is safe to say that you can expect to healthily lose about 1-2 pounds a week. That's about 4-8 pounds a month. Remember, though, not all pounds are created equally. If you follow this plan, you might lose 8 pounds in a month, but you will have shed fat while firming up, and muscle weighs much more than fat. Here's how to do it:
1. Eat four modest meals a day, each consisting of a lean protein, vegetables, and legumes. Cut out carbs and sugars from your diet completely. Do not drink any calories. One day per week, let yourself eat anything you like. This will keep your body from going into starvation mode. Just follow this rule: never let yourself feel stuffed.
2. Add 30 minutes of exercise to your routine 3-4 times a week. Don't make this harder than it is. Go for a walk, do some jumping jacks, have a dance party in your room after work, hand wash your car, go for a swim, take the dog out, do a spring cleaning. Have fun with this!
3. Keep a daily food diary. This will keep you on track and even provide support for you through this process. Every time you eat, write down what you eat, how much you eat, and how you were feeling when you ate. You'll be surprised to find that when you crave foods, you aren't always actually hungry!
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