The desire to lose weight is a common wish for millions of people. Some choose the rational path and trust the experts to achieve their goal, while others embark on complex diets promising to melt away unwanted pounds fast. But how much can you really lose in a month? The experts answer this burning question.
According to the U.S. Centers for Disease Control and Prevention (CDC), a person can safely lose between half a kilo and a kilo a week. Extrapolating these figures over a month, it is recommended to lose between 2 and 4 kilos. But it's not just about numbers, it's about the health of your body.
Safe weight loss: a matter for the experts
Weight loss must be carried out safely, without endangering your body. That's why the American Heart Association advises you to follow certain crucial steps: define measurable objectives, assess your state of health, consult a doctor before starting any diet or physical activity, and know which activities are suitable for your weight loss goal.
Nutrition experts stress that no one should lose more than one kilo per week. Fad diets should be avoided in favor of specialist advice. Don't rely on those that promise rapid weight loss without exercise, or those that propose restrictive and unbalanced diets. These methods are rarely beneficial to your health.
The crucial role of diet in weight loss
A number of key factors must be taken into account in any weight-loss process. Protein intake from poultry, lean meats, legumes, fish, eggs and nuts is highly recommended. Regular consumption of vegetables, fruit, low-fat dairy products and wholegrain cereals is also important.
However, we must avoid certain types of food that could sabotage our weight loss plan: products high in cholesterol, saturated and trans fats, foods containing added sugar and sugary drinks should not feature in our daily diet. We also recommend reducing our salt intake.
Sport: a valuable ally for slimming
The ultimate goal when trying to lose weight is to burn more calories than you consume. Sport is the best way to achieve this. The American Heart Association recommends a minimum of 150 minutes per week of moderate-intensity cardiovascular activity for adults, or 300 minutes for those who can maintain this pace. In addition, high-intensity strength training is recommended at least twice a week.
Eliminating sedentary lifestyles is just as important for children as it is for adults. Experts encourage parents to promote active play rather than screen time. The UK Health Service (NHS) also recommends daily activities to promote weight loss, such as walking, mowing the lawn, or aerobic exercise in water.
It is possible to lose a lot of weight quickly, but this is not recommended. Health problems may arise, such as diabetes, hyperthyroidism, cancer, depression or other mental illnesses. The best way to lose weight is gradually, by following a healthy, balanced diet, combined with regular physical activity.
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