How Much Weight Can You Lose in a Month?

INDEX

1. How to lose weight well?
2. Is 10 kg too much?
3. How Much Weight Can You Lose in a Month?
4. Assess your weight and what to eat

With this short article we will try to explain “why” losing 10 kg in a month is not only impossible , but also not recommended for health purposes.

After a brief introduction on the principles of weight loss , we will go into the details of what it would be correct to lose weight in thirty days and, above all, how to do it.You can also try other great methods to lose weight quickly suggested at https://www.midss.org/fitness/phenq-reviews

How to lose weight well?

Losing weight does not only mean losing weight , but rather reducing the amount of fat mass (FM) while keeping the lean mass (free fat mass – FFM) unchanged which, consequently, increases in percentage (%).

Slimming must not affect the tissues devoid of fat and not even the so-called ” essential fat “, which is a portion necessary for maintaining the state of health.

To lose weight it is necessary not only for the organism to interrupt the deposit action,  but also for it to affect the adipose reserves .

Both of these effects are obtained thanks to a single fundamental assumption: the establishment of the negative caloric balance , that is, taking less energy with the diet than the body consumes on a daily basis.

It is also always essential not to neglect the nutritional balance , which is essential for losing weight while remaining healthy.

To be sure of losing weight correctly, in a perfectly healthy body, you must respect these traits:

• On average , a daily calorie deficit of 350 kcalfor women and 500 kcal for men is considered ” tolerable ” – with the necessary variations;
• In any case, it is advisable not to exceedthe threshold of 1% of the total weight every 7 days – on a motivational level, it is better not to go below 0.5%; this parameter allows you to modulate your weight loss in relation to your current excess weight. Another system, valid for those who are moderately overweight , is to imagine about 700-800 g per week , no more; this is achieved by reducing the caloric intake by about 30%;
• Try to lose weight by doing physical activity, which allows you to eat more with the same calorie cut and – including strengthening exercises – to conserve muscle mass ;
• Follow a balanceddiet , that is:
  • Consume a numberof meals that allows you to optimally manage activities and stimulate appetite . But be careful, often the failure of “do-it-yourself” attempts is due to the preservation of bad habits (eg long fasts, not having breakfast, etc.);
  • If possible, do not eliminateany of the VII basic food groups;
  • Break down the energy macronutrientsinto: fatty acids 25-30% (of which ¾ unsaturated and ¼ saturated ), proteins about 1.6 g / kg of physiological weight (up to over 2.0 g / kg for strength athletes and bodybuilding ) *, carbohydrates for all remaining calories (keeping a fraction of added simple ones as low as possible);
  • Provide all the salineand vitamin nutrients in sufficient quantities to meet individual needs, despite the reduction in general food intake;
  • Do not exceed with cholesterol, keeping it below 300 mg / day (in healthy people);
  • Ensure a quantity of fibersuseful for maintaining intestinal function;
  • Ensure the right water level;
  • Introduce all useful molecules such as, for example, polyphenolic antioxidants.

* How many proteins ?

The amount of protein in the diet is still the subject of controversy, which is why it is not possible to establish a precise value without opposing one or another popular source. According to the “Institute of Medicine (2002)” the acceptable percentage, taking into consideration a wide range of case series, is 10-35%.

In a low- calorie diet , especially if you play sports , higher protein levels help maintain muscle mass unaltered ; the contribution that normally avoids the shortage is, on the other hand, insufficient.

Is 10 kg too much?

Absolutely yes ! 10 kg in a month is really too much , unless you are talking about a person weighing 250 kg.

In addition to being almost utopian, in terms of feasibility, trying to lose 10 kg in a month would put both body and mind to the test, creating a highly uncomfortable condition.

If instead the goal were the 10 kg themselves, not to lose them in 30 days, we could take the following calculation as valid:

• A “bearable” calorie cut is between 350 (woman) and 500 (man) kcal / day – the average is 425 kcal / day;
• To dispose of 1.0 kg of fat it is necessary to establish a deficit of 7,000 kcal;
• 10 kg, therefore, require a cut of 70,000 kcal;
• By dividing the total 70,000 kcal by the average 425 kcal / day, we would obtain the number of days useful for the disposal of 10 kg, or 164.7 days. Translated into weeks it would be equal to 23.5, which in months (30 days) would be 5.5 – five and a half months.

How Much Weight Can You Lose in a Month?

As anticipated, this is an absolutely subjective parameter . An obese can lose up to 5 kg in a month, while a fitness lover who intends to define himself could limit himself to a few hundred grams.

On average, if the weight is frankly excessive, a weight loss of about 700-800 g per week is considered “optimal”. In one month (30 days), the weight loss should be approximately 2.8-3.2 kg.

Taking as good the reference of 1% of the weight every 7 days as the maximum limit and 0.5% as the minimum limit, in a month:

• a person weighing 50 kg could reduce fat by 250-500 g;
• a person weighing 75 kg could reduce fat by 375-750 g;
• a person weighing 100 kg could reduce fat by 500-1000 g;

Exceptions on the speed of weight loss

A weight loss that, in the modestly overweight person , exceeds 3.5-4.0 kg is generally considered excessive ; while, in reference to normal people , it is conceivable that even 0.5-2.0 kg will drop.

This is because the lower the speed of weight loss, the lower the general psycho-physical stress , and vice versa.

The only cases in which it is necessary to accelerate weight loss concern obesity-dependent diseases; for example: metabolic syndrome , gout , severe hypertension , type 2 diabetes mellitus , fatty liver or onset of cirrhosis , high risk of cardiovascular events , severe sleep disturbances , severe joint diseases, etc.

Assess your weight and what to eat

Evaluation of extra pounds

Body mass index (BMI) or BMI

To evaluate if it is really necessary to lose weight, or to establish if your weight is really excessive, you need to evaluate the so-called body mass index (BMI); alternatively, it is possible to rely on instrumental analyzes such as bioimpedance ( BIA ), which however often require expensive tools and an operator able to use them correctly.
BMI (BMI in English) is a method of estimating body composition , which takes into account two simple variables: height and weight. The BMI defines whether an adult human being (NOT an athlete) falls into one of the following categories: underweight , normal weight, overweight (non-pathological), obesity (pathological).

The formula for calculating the BMI is as follows: weight in kilograms divided by height, measured in meters, squared BMI = [Ps kg / St m ² ] (the online calculator in this article can also be used ).

The result, or the coefficient, is to be included in a specific evaluation ranking.

 

Table 1 – Body Mass Index Assessment (BMI or BMI)
Assessment	Coefficient
Underweight	Up to 18.4
Normal weight	18,5 – 24,9
Overweight	25,0 – 30,0
Obesity	By 30,1

 

Body constitution

As anticipated, the calculation of the BMI is a useful system in the “rough” evaluation of the state of nutrition . More specifically, it is a “spannometric” measure as it does not take into account parameters such as body proportions, the skeleton , the extent of muscle mass (which is why it is never applicable to athletes, especially those who practice sports force) etc. To compensate at least in part for these gaps, a further means of subdivision has been devised that exploits the discriminants of the body’s constitution and morphology .
The body constitution evaluates the size of the skeleton by measuring the circumference of the wristNOT dominant (in centimeters, measured at the narrowest point) and contextualizing the result in a specific ranking.

 

Table 2 – Evaluation of the body constitution based on the circumference of the wrist
Donna	Constitution	Man
> 15cm	To the fore	> 1cm
15-16cm	Normal	17-18cm
> 16cm	Robusta	> 18cm

 

Body morphology

Body morphology, on the other hand, gives due importance to the relationship between height and wrist circumference in centimeters:

MRF CRP = [Satura in cm / Crf. polso in cm].

Also in this case, the measure must be included in a specific judgment scale.

 

Table 3- Assessment of body morphology
Donna	Constitution	Man
> 9,9	To the fore	> 9,6
9,9 – 10,9	Normal	9,6 – 10,4
> 10,9	Robusta	> 10,4

 

Physiological Desirable Body Mass Index (BMI FD)

Finally, to determine with greater specificity, in numerical terms, the NORMALITY of one’s weight, we can combine all three of these means of evaluation by relating them in a single table of the desirable physiological body mass index (BMI FD):

 

Table 4 – Physiological BMI desirable in respect of body constitution and body morphology
Slender Long-limbed	Introducing Normolineo	Featured Brevilineo	Normal Long-limbed	Normale Normolineo
18,5	19,3	20,1	20,9	21,7
Normale Brevilineo	Robust Long-limbed	Robust Normolineo	Robust Brevilineo
22,5	23,3	24,1	24,9

 

So, summing it all up in a few steps, we could define the following points:

1. Using a well-calibrated scale, measure the weight (in kg, not in lb) in the morning, on an empty stomach, after having fulfilled the physiological needs in the toilet
2. Using a statimeter, getting help and respecting the guidelines (read How to Measure Height), measure your height (in cm)
3. Using a metric tape, or a simple dressmaker’s tape, measure the circumference of the NOT dominant wrist at the narrowest point (in cm)
4. Establish, with the formula BMI = [Ps kg / St m ²], the BMI and evaluate it with the appropriate table 1 above. If the BMI goes beyond the lower limit of overweight there is a very good chance that this 10 kg is “really” too much
5. If it is included in the normal range, proceed by establishing, with respect to tables 2 and 3 above, the body constitution and body morphology [Height in cm / Crf. wrist in cm]
6. Enter the value in table 4; if the BMI, despite being normal, is higher than the physiological desirable one, there is a good chance that these 10 kg are, even if only partially, too much.

Can the extra pounds be lost in just one month?

In case of body mass index higher than the desirable one, it is also possible to perform an INVERSE calculation to establish the actual amount of excess kg. With the values ​​obtained above we will therefore have to perform two mathematical operations; one to establish the desirable physiological weight (P FD) and the other to determine the difference between the latter and the real weight (P R.). Therefore:

1. P FD = [BMI FD * St m2]
2. Kg too much = [P R. – P FD].

Table 5 – approximate frequency of food consumption
Fundamental group of foods	Subgroup	Frequency	Portion
I basic food group: Meat , Eggs and Peach Products	Fresh, red and white meat	1-2 times a week	100 g
	Preserved meat	3 times a month or 1 time a week	50 g
	Fresh fish products	1-2 times a week	150 g
	Preserved fishery products	3 times a month or 1 time a week	50 g
	Eggs, whole or just yolk	1 and / or 2 times a week (depending on the portion)	50 and / or 100 g (depending on the frequency of consumption)
II fundamental group of foods: Milk and Derivatives	Latte e yogurt	Even 2-3 times a day	125 g/ml
	Fresh cheeses	1-2 times a week – as a main course	100 g
	Aged cheeses	1-2 times a week – as a dish; grated even every day but in adequate portion	50 g; Grated about 5-10 g
III fundamental group of foods: Starchy legumes	Fresh, frozen , dried-rehydrated, canned legumes	2-4 times a week, in first courses or as a side dish (instead of those below)	150 g
	Dried vegetables	2-4 times a week, in first courses or as a side dish (instead of those above), based on the use of cereals and potatoes	50 g
IV fundamental group of foods: Cereals, Tubers and Derivatives	Pasta , wheat, rice, corn , spelled , barley , quinoa , amaranth , buckwheat , semolina , polenta and other flours	3-4 times a week, in first courses, based on the use of legumes and potatoes	80 g
	Pane	2-3 times a day	50 g
	Potatoes	1-2 times a week, in first courses or as, based on the use of cereals and legumes	200 g
	Breakfast cereals	In variable quantities based on the use of other foods for breakfast	30 g
V fundamental group of foods: Seasoning Oils and Fats	Vegetable oils , cold pressed , not subjected to processes of chemical extraction, fractionation, hydrogenation, etc.	2-4 times a day (both as a cooking base and as a condiment)	5-10 g
	Burro	To a lesser extent than oils	5-10 g
	Lard , tallow, margarines , hydrogenated or fractionated oils or extracts with solvents	Less possible	5-10 g
VI and VII fundamental group of foods: Fruits and Vegetables Rich in Vitamin A and Vitamin C	Fresh sweet fruits and vegetables	3-4 times a day. A portion of vegetables for lunch and one for dinner, plus possibly the one in the recipes for first courses; two portions of seasonal sweet fruit per day	150 g cooked or raw vegetables, stem, root, fruit; 150 g fruits
	Preserved fruit: marmalade and jams, fruit juices , dehydrated fruit etc.	Jam and jams also every day; better if low in added sugar . The rest is one-off	20 g for jams and marmalades. 200 ml fruit juices
Oil seeds	Almonds , walnuts , hazelnuts , pine nuts , pistachios , macadamia , pecans , cashews , Brazil nuts etc.	Even every day in low portions; 2-3 times a week in larger portions (respecting the total amount of fat in the diet)	15-30 g
Alcoholic	Red wine	From 0 to even 2 times a day	125 ml
Calorie sweeteners	Sugar and Honey	0 to 2-3 times a day (respecting the total amount of sugar in the diet)	3-7 g of sugar ; 10-20 g of honey
Sweet and savory snacks	Bread substitutes: rusks , crackers , breadsticks , friselle, taralli , etc. Soft sweet baked goods : brioches , croissants , croissants, etc. Biscuits .	In variable quantities based on the use of bread and other foods for breakfast.	30 for bread substitutes. 50 g for soft baked goods. 30 g for cookies

 

What to eat? Correction to lose weight in a month

Now let’s move on to the definitive fix. After modifying the diet as previously suggested, making sure that the current diet is normocaloric (ie that it does not cause an increase or a reduction in weight), it is necessary to reduce the calories proportionally. This can be done:

• Changing the type of food (but staying within the specific group)
• By increasing the amount of fiber
• By increasing the level of skimming of dairy products(i.e. decreasing fat)
• By reducing the amount of oil
• Moderating the portion.

Table 6 – Example of 30% calorie reduction
NORMAL DIET = 2350 kcal		HYPOCALORIC DIET 70% = 1640 kcal
Breakfast		Breakfast
Whole cow’s milk	250 ml (1 tazza)	Skimmed cow’s milk	250 ml (1 tazza)
Biscotti	40 g (8 biscotti)	muesli	30 g (6 tablespoons)
Snack		Snack
Banana	200 g (1 banana grande)	Mela	150 g (1 mela)
Lunch		Lunch
Pasta with tomato sauce		Pasta with tomato
Semolina pasta	100 g	Whole wheat semolina pasta	80 g
Tomato puree	100 g	Tomato puree	100 g
Grana	10 g (1 tablespoon)	Grana	5 g (1 tsp)
Boiled egg and boiled potatoes		Boiled egg and salad
Egg, whole	50 g	Egg, whole	50 g
Potatoes	200 g (about 1 potato)	Lettuce	70 g
Wheat bread	50 g (2 fette)	Whole wheat bread	50 g (2 fette)
Extra virgin olive oil	20 g (2 tablespoons)	Extravirgin olive oil	20 g (2 tablespoons)
Snack		Snack
Whole milk yogurt	125 g (1 jar)	Skimmed milk yogurt	125 g (1 jar)
Cena		Cena
Boiled rice		Boiled potatoes
White rice	90 g	potato	200 g
Grilled pork and eggplant steak		Grilled chicken and eggplant steak
Pork loin	100 g	Chicken breast	100 g
Eggplant	200 g	Eggplant	200 g
Wheat bread	50 g	Whole wheat bread	50 g
Extravirgin olive oil	20 g	Extravirgin olive oil	20 g