How many pounds can you lose in 1 month? (according to science)

 How many pounds can you lose in 1 month? (according to science)

If you’re looking to lose weight, you wonder how much weight you can lose in a month or week . How fast can you lose weight?
Scientific studies show that people who start a weight loss process end up gaining it all back .
In fact, losing weight steadily and gradually is the best way to maintain your health and regain your ideal figure.
What you really want is not to lose weight, but fat . You are not looking to lose muscle, water or bone mass. Unfortunately, that’s exactly what happens when you limit your calories for too long without paying attention to what you eat.
Here is the number of kilos you should aim for to lose weight in a healthy way and above all to avoid weight regain.

If You Want the exact tips then please read till end,,,,

1. How many pounds can you lose in 1 month?

According to scientific studies, losing between 1 kilo and 1.2 kilos per week is a sensible and achievable goal. This means that you will lose on average between 4 and 5 kilos per month.
You can lose weight faster , but you risk harming your health if your diet is too restrictive.
Here is the weight curve of a person who follows classic diets and that of a person who adopts a suitable and thoughtful diet.
People who follow conventional diets lose lean muscle mass, water and bone mass. Not to mention the possible risks of vitamin and mineral deficiency.
In the end, when the diet is stopped, these people regain all the weight lost, because the body had adapted to this period of food restriction.

2. Eating less is not enough to lose weight :

Classic diets have the most basic approach to eating if you eat fewer calories than you eat, you lose weight…
However, calories are only one variable in the equation and more importantly not all calories are created equal.
The type of food you eat and when you eat it affects how your body uses those calories.
It is very common to see people who restrict their calories between 1200 and 1500 calories and no longer succeed in losing weight.
How is it possible to eat even less and still have enough energy for the day?
In fact, the body adapts very quickly to calorie restriction, here’s how.

3. Move on :

Regular physical activity is essential to lose 2 kg per month. Indeed, it increases energy expenditure and maintains muscle mass. In addition, sport helps to fight against stress. By exerting yourself physically, you release dopamine and endorphin, the hormones of pleasure.
What sports to practice? Walking, swimming, cycling, fitness… you are spoiled for choice. For example, you can walk 40 minutes a day, go out on your bike on weekends, go to the swimming pool with the children… If you like gardening, now is the time to practice your passion even more. No matter the sport, the important thing is that you move.

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4.Your body adapts very quickly :

If you think about it, your body is programmed for your survival . It stores fat in times of starvation. It absolutely does not care about the amount of stored fat.
When you try to lose weight, the body defends itself by trying to ration its reserves, it starts to slow down.

For example if your body needed 1500 calories to function optimally, it will start functioning with just 1000 calories. Can you imagine what happens if you go back to your old diet ?
That’s why losing weight is so tricky and things are happening to your body that you can’t control.
If you reduce your calories too much, weight loss becomes even more difficult in the long run.

5. What does calorie restriction do to your body?

If you’ve ever tried to follow classic diets, you’ve probably been hungry , even very hungry.
Excessive hunger forces you to eat more. Your brain receives very strong signals and it’s very hard to resist if you don’t use the right means to quell your hunger.
If you have to remember one thing, this uncontrollable hunger means that you are overdoing it and you will have difficulty losing weight in the long term. So listen to your body.

6. Calorie restriction disrupts your hormonal system :

Leptin is a hormone responsible for regulating appetite . It tells your brain if you have enough energy. It has the crucial mission of telling you “The fat reserves are decreasing, you have to eat! »

When you lose weight too quickly , leptin levels drop sharply and you may experience symptoms such as excessive hunger, depression, loss of libido…

Too little calorie intake can also interfere with your thyroid function . For these reasons, you should not decrease your calories to the point where you experience symptoms of hypothyroidism such as fatigue or weight gain for no reason.

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