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How To Become Better With Health In 10 Minutes

Normal Weight Loss Per Month

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Promises from supplements or magazine articles that claim you can lose 20 or more pounds per month aren’t promoting “normal” weight loss. When it comes to weight loss, however, the term “normal” is truly relative. Everyone loses weight at a different rate, depending on a multitude of factors — including gender, age and size. Two pounds a week, or about 8 pounds a month, might be normal for a larger man, but a small, older woman might find that 2 pounds a month is normal for her. As you start your weight loss journey, you’ll learn what’s “normal” for you, based on your activity level and lifestyle.

How Weight Loss Happens

Changes in your weight occur when you upset the caloric energy balance equation. If you consume 3,500 more calories daily than you burn, then you gain a pound of fat. If you consume 3,500 fewer calories daily than you burn, then you lose a pound. The Centers for Disease Control and Prevention recommends that you aim for no more than a 3,500- to 7,000-calorie deficit a week to result in a “safe” and “sustainable” rate of loss of about 4 to 8 pounds a month.

However, this rate may be too aggressive if you don’t burn a lot of calories every day. A mostly sedentary woman over 50 only burns an average of 1,600 calories a day. She can’t trim 500 calories without dropping to a diet that consists of fewer than 1,200 calories, which could leave her nutritionally deficient. If she’s not willing to burn 100 calories through daily exercise to get the 500-calorie daily deficit needed to burn a pound a week, an aggressive weight-loss rate for her would be about 3.4 pounds a month. A more “normal,” manageable goal might be closer to 1.5 to 2 pounds a month, as this requires that she only trim 175 to 250 calories a day.

Factors Affecting “Normal” Weight Loss Per Month

Numerous factors affect how fast a normal rate of weight loss is for you. Men — especially when they first start making better dietary choices and exercising more — tend to lose weight faster than women because of hormonal differences and because they have greater amounts of lean muscle mass. Because men also tend to burn more calories daily — because they’re larger — it’s easier for them to create a calorie deficit.

The natural loss of lean muscle begins in your 40s and accelerates after you reach 50. While exercise and quality nutrition can mitigate the loss, some loss is inevitable. A normal weight-loss rate of 4 to 8 pounds a month is probably easier to achieve when you’re in your 20s and 30s, but this rate may slow to 2 to 3 pounds a month later in life.

For some people, too, creating a 500- to 1,000-calorie deficit daily may be just too difficult to maintain, and it could lead to long-term weight-loss failure. If you’re particularly active, you may need more calories to support your lifestyle, but if you trim too many calories and try to move more, this could leave you fatigued, irritable and starving. Instead, you might aim for a 2- to 3-pound weight loss a month, if that amount feels more normal — and doable — to you.

Where You Are in Your Diet Plan

If you begin a weight-loss program that consists of drastic changes, then you might find weight loss is faster in the first month and then trails off in subsequent months. Initially, your body is losing a good deal of water weight, which can create dramatic numbers on the scale. Getting quick results early on is normal.

Heavier people may also have a more rapid “normal” rate of weight loss. When you have more weight to lose, you need more calories daily to maintain your size. You can create a larger caloric deficit by trimming servings and choosing quality options, without eating too few calories to meet your nutritional needs — and thus — you may lose weight faster.

Weight Loss Comparisons Aren’t Helpful

Of course, you want to be realistic in setting goals for weight loss, so it’s helpful to know that 8 pounds is approximately the greatest amount of weight loss the average person could aim for in a month. Remember, however, that every person’s actual results are unique for that person. This can help keep you from comparing your weight-loss results to your partner’s or your neighbor’s results. If you cut your caloric intake and move more, you’ll lose weight and become healthier.

You may feel as if you’re doing everything right, but you’re not losing a normal amount of weight. Invest in a food scale and a set of measuring cups so you can be certain that your servings are the appropriate size for your caloric intake. People tend to overestimate proper portion sizes. Take note of your intensity when you work out and tune in when you skip a workout. You might be letting yourself have workouts that are too easy or you might skip workouts too often. Weight loss requires commitment and work; you have to find a normal rate for you that also doesn’t burn you out.

How to Lose Cellulite in 2 Weeks

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Cellulite is stores of fat separated into honeycomb shaped compartments. You need fat stores to supply energy for your workouts and to provide a cushion for the body. When the cells in these stores outnumber the ones you use, you begin to see the cellulite just under the skin. While you cannot rid your body of cellulite, you can reduce the dimpled appearance. Genetics play a large role in how visible cellulite is, but you may be able to somewhat diminish that visibility in two weeks, depending on how quickly you burn fat.

Step 1

Perform 20 to 30 minutes of cardiovascular exercise at least three days each week to burn fat as fuel and reduce the appearance of cellulite. Increase your exercise to a daily workout to see faster results. Exercise at an intensity level that is 70 to 80 percent of your maximum heart rate, says the American Council on Exercise. Calculate this by subtracting your age from 220 and multiplying the result by 0.70 and 0.80.

Step 2

Choose cardiovascular exercises that are full-body rhythmic movements such as walking, cycling, skating, stair climbing, dancing, swimming and rowing. Include a variety of exercises to stimulate your fat stores to burn a higher number of calories.

Step 3

Use resistance tools to perform a total-body workout three days each week. This will burn calories and tighten the muscles to lessen the appearance of celllulite. Perform one to three sets of eight to 12 repetitions of an exercise for each major muscle group including your shoulders, back, chest, arms, core, hips and legs. Rest for one day between workouts.

Step 4

Eat a low-fat diet that includes fruits, vegetables, low-fat dairy, lean meats, whole grains, beans and eggs. Reduce your intake of sugary foods such as cookies and cakes.

Tip

Be consistent with your cardio and strength workout routines so you burn a high number of calories within two weeks and lose cellulite.

Warning

Speak with your doctor before you begin any fitness program.

How to lose weight without diet or exercise

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If you’re looking to know what you can do to start your weight loss journey in the new year, without changing your diet or exercise habits too much, take a look at these tips.

1. Eat more protein

Eating enough protein is one of the most important things to do when trying to lose weight, says David Stache, nutritionist for leading sports brand Warrior.

“Eating more protein in meals and snacks can satisfy hunger for a longer period of time, as it takes longer to digest, which in turn makes you stay fuller for longer.”

A study from Harvard School of Public Health also shows this, with research suggesting that a high-protein diet keeps you feeling significantly more full throughout the day than one that’s heavy in carbohydrates or fats. While other studies from 2006 prove that those who eat meals high in protein are less likely to feel snackish later on, due to the reduced levels of the ghrelin hormone – otherwise known as the “hunger hormone” – in the body.

And if you are working out, even a little bit, then protein is even more important. “Protein also gives your muscles what they need to recover post-workout, meaning you’re ready to be back in the gym or exercising much sooner,” our expert says.

It’s also easier than ever to get the right amount of protein for your size. And it doesn’t involve eating your own bodyweight in chicken. “You can get protein in various sources, such as protein snacks, like the Warrior RAW or Warrior CRUNCH flapjacks and bars that include high-quality milk 20g protein and have low sugar levels, but still taste delicious so you don’t have to feel like you are depriving yourself.”

“While going on a strict diet or constantly exercising are many people’s initial ‘go-to’ methods for weight loss, sustainable results can be achieved in far better and healthier ways,” Nutritionist David adds.

2. Don’t buy sugary foods

If you’re looking to lose weight without making major lifestyle changes, one of the best things you can do is reduce your sugar intake.

As David says, “Reducing sugar intake, exercising 4-5 times per week and introducing more protein can all be effective methods to help with weight loss.”

And there’s one sure-fire way to reduce sugar intake that works every time: don’t buy sugary foods on your weekly shop. A 2016 study found this to be one of the most effective ways to reduce the consumption of high-sugar foods as they concluded that if high calorie foods are more visible in the house, then residents are likely to weigh more than those who only have a bowl of fruit in sight.

However, there’s also evidence that says giving up sugar cold-turkey won’t work. As one study from Princeton University suggests, over time, intermittent sugar consumption is capable of producing a “dependency”, behaviour and neuro-chemical changes not dissimilar to substance abuse. It’s important to learn how to quit sugar slowly, choosing to substitute favourite snacks and drinks with healthy alternatives that produce the same effect.

3. Eat fibre-rich foods

Similar to eating more protein, a high-fibre diet has proven links to satiety and helping you feel fuller for longer.

One study looked at the properties of oats, a high-fibre food, and found that this classic breakfast staple helps to release satiety hormones that stimulate the release of peptides involved in regulating appetite. Whether eaten as part of a meal or included as an extract, the study found that oats have an overwhelmingly positive effect on reducing appetite over a few hours.

And along with its ability to help improve digestion, fibre has been proven to lower the risk of heart disease, stroke, type 2 diabetes and bowel cancer.

Foods that are typically high in fibre include:

  • Beans
  • Lentils
  • Popcorn
  • Berries
  • Avocado
  • Whole grains
  • Apples
  • Dried fruit
  • Potatoes
  • Nuts

Some studies also show that a particular type of fibre, called viscous fibre, is useful for those trying to lose weight. One study, published in the American Journal of the College of Nutrition, shows that it not only increases fullness but reduces food intake in the hours after consumption.

4. Cook more meals at home

Studies from Johns Hopkins University suggest that those who cook at home more often have a healthier diet overall. This, the research suggests, is because restaurant meals tend to contain higher amounts of sodium, saturate fats and more calories that the food you cook at home.

Hussain Abdeh, clinical director and superintendent pharmacist at Medicine Direct, says that as well as this, home cooking is likely to use fresher ingredients and it gives people the chance to incorporate more vegetables and natural ingredients in their diet.

“This cuts out a lot of trans fats, preservatives and other unhealthy ingredients that are contained in processed foods,” he says. “Enjoying a meal that you have cooked from scratch can also make you feel a sense of accomplishment. This can boost your mental health and encourage you to exercise more frequently too, which is one of the most obvious ways to lose weight.”

5. Fix your sleep schedule

Three lockdowns and multiple disruptions to daily life later, it’s easy to see why some of us have been experiencing a serious lack of sleep. But if you’re looking to lose weight without diet or exercise, learning how to fix your sleep schedule should be a top priority.

“Aiming to enjoy more quality sleep is a realistic and beneficial way to lose weight or avoid weight-gain,” Hussain says. “Research has suggested a link between a lack of sleep and weight gain in people of all ages. This may be due to the duration of sleep affecting ghrelin and leptin levels; these are the hormones that regulate hunger. If you feel tired, you are also less likely to exercise, which can contribute to weight gain.”

He suggests setting up a consistent bedtime and wake-up time can help people get back into healthier habits. This is because it gets the body back into the routine of feeling tired and awake at the same time every day.

“This allows you to enjoy a longer and better-quality sleep each night, which will help to keep your hunger hormones in balance.”

“Not only that,” he adds, “You will be more inclined to exercise regularly because you’ll have the energy to do so.”