What is the maximum weight loss in a month

5 to 8 kilograms, or 8 to 10 kilograms, it would be great if this was really possible for a month. Reasonable phased goals can be easier to achieve, but what is the most scientific way to lose weight?

How much can you lose weight in a month? What is the appropriate proportion of fat loss to the initial weight?

If you want to lose weight safely and effectively, you must not dwell on time, enjoy every drop of sweat and every bit of hardship from your exercise. In the end, you will definitely gain more than the numbers on the scale.

There is a prerequisite for how much you can lose in a month. The first is your base. 100kg and 50kg. It is not surprising for the former to lose 20 kilograms a month, while the latter to lose 8 kilograms a month will hurt the body. Then there is your basic metabolism and muscle content. If two people do the same training, the effect will be different. The reason is that the person with higher muscle mass will metabolize more. So if you want to lose fat, don't just do aerobic exercise. Appropriate strength training will make your fat loss effect more significant.

What kind of weight loss rate is reasonable and healthy?

Let's do a calculation. In theory, the body needs 7700Kcal of energy to consume 1kg of fat. In this process, in addition to fat energy supply, protein and carbohydrates also participate.

Let's take a woman weighing 70kg as an example. If we reduce her calorie intake by 300Kcal every day through diet control, and add exercise to consume 200Kcal calories, which means creating an energy gap of 500Kcal every day. 7 days a week, 500Kcal*7=3500Kcal, so that less than 0.5 kg of fat is consumed in a week.

In the process of weight loss, only fat will not be completely reduced, but will also be accompanied by a certain loss of water and protein. Therefore, it is reasonable to have a weight of 0.5 to 1kg per week, which is about 2 to 4 kg per month. People with a large weight base burn more calories, so they can certainly lose more calories each month.

Of course, don't worry about losing water and protein. In fact, any form of weight loss will not only purely reduce fat, but will inevitably be accompanied by a certain amount of water and protein. However, in the process of swiiny weight loss, we require maintaining water intake, doing appropriate exercise, and daily intake of protein and carbohydrate foods. This part of the reduction can be made up for. In the end, the reduction in fat will be greater than water and protein without any side effects.

Therefore, with reasonable diet control and appropriate exercise, a weight loss rate of 0.5kg to 1kg per week is normal and achievable. If you want to lose more, your diet and exercise requirements will be stricter.