For most people who are looking to lose weight, there is a natural desire to want all the weight to melt away with the snap of a finger. These days, the social media space is littered with countless fad diets and rapid weight loss programs. These programs promise all sorts of miraculous weight loss transformation. People seeking to lose a lot of weight rapidly end up buying into one or more of these programs to fulfill their desires.
Over $33 billion is spent on buying fad diets and rapid weight loss programs like this In the United States alone. The big question is: do these programs work? And if they do, how much weight loss is too much for a month? What is the safe limit?
In this article, we will be providing answers to these questions. We will also show you three practical ways to kickstart your metabolism and lose weight healthily and safely. As your local Bellevue Chiropractor, we also offer Nutrition Response Testing, which can help with your nutrition and weight loss goals.
Do Rapid Weight Loss Diets and Programs Work?
If a person does not go through a weight loss surgery, living in a caloric deficit t is the only way that a person can experience rapid weight loss.
Aside from these two channels, no other pill, diet, or program has been medically proven to work for rapid weight loss. This is even as the FDA doesn’t regulate or verify rapid weight loss claims of over-the-counter weight loss programs before they are sold.
With that said, the answer to the main question is: yes, rapid weight loss is possible with some of these programs. BUT that is if the program is built around a low-calorie diet – or weight loss surgery.
How Much Weight Loss Is Too Much For a Month?
It depends. The amount of weight that is too much to lose in a month will typically vary from person to person. The initial weight of the person in question will be the primary determining factor. Other factors that weigh in are sex, age, basic metabolic needs, etc.
With that said, generally speaking, fitness experts stipulate that anything above 8 to 10 pounds of weight loss in a month could be detrimental to the health, and unsustainable long-term.
Dr. Elizabeth Lowden is a Bariatric Endocrinologist in Chicago. She warned that unless you have undergone a weight loss surgery, or you have been admitted into a medically supervised weight loss program, it is uncommon to lose more than 10 pounds per month. She recommends a monthly limit of 4 to 8 pounds — which works out to about 5% to 10% of the total body weight.
The Centers for Disease Control and Prevention (CDC) also recommends between 1 to 2 pounds of weight loss per week as a healthy goal. Anything above these numbers could be viewed as too much and unhealthy.
When you lose a bulk of your weight too quickly, your metabolism will get sabotaged, and there will also be negative physical demands on your body. First off, your metabolism will rapidly drop, and then your hormones will adapt to trigger cravings and boost your appetite.
When your cravings and appetite shoots up, you’d be compelled to eat more, and gain more weight. Hence, a rapid weight loss regime will always be counterproductive and unsustainable.
3 Ways To Kickstart your Metabolism
Science tells us that in order to lose weight, the calories burned in a day must be more than the calories consumed. This implies that we can approach weight loss in one of two ways: reduce calorie intake, or burn more calories.
While reducing calorie intake can drive you towards your weight loss destination, one can easily fall into the temptation to overdo it — which can lead to malnutrition. This leaves us with the second option, which is to burn more calories.
To burn calories, you’d need to increase your metabolic rate. Listed below are three proven ways to do that.
Eat Lots of Protein: It has been shown that protein is very effective in boosting the metabolic rate of the body. It is capable of increasing the body’s metabolic rate by 15% – 30%
Protein increases the body’s metabolism using a process called the thermic effect of food (TEF). When we eat food, the body will require extra calories to digest and process the food into the system.
Being that protein triggers more thermic rise than other food types, it is recommended to consume more protein while trying to lose weight.
Furthermore, protein gives a feeling of fullness. It feels more filling than carbs, fats, and other food types. As a result, it will typically reduce cravings and the desire to snack at odd times.
In a study, women who increased their protein intake by 30% discovered that they ate 441 fewer calories. This lead to a loss of 11 pounds of weight within 12 weeks.
Drink Lots of Cold Water: It has been scientifically proven that drinking 0.5 liters of water can help boost the ‘body’s metabolism by 10% – 30% for about an hour. And it is stated that the metabolic rate may even rise higher when you drink cold water.
The logic behind the belief that cold water boosts the body’s metabolic rate more is simple. When you drink cold water, the body will burn extra energy, trying to heat up the cold water to the temperature of the body system.
Also, it is proven that those who drink lots of water in place of sugary beverages succeed in losing more weight. This is as the calories in these beverages will be traded for water – reducing calorie intake.
Engage In High-Intensity Interval Training (HIIT): HIIT exercises involve rapidly switching between bursts of intense exercise routines and short active rest periods.
Studies have proven that these exercises are more effective in increasing the body’s metabolic rate than regular exercise routines. Furthermore, HIIT exercises have been shown to help burn fat, as well.
It is recommended that you lose excess weight to stay in good health. However, going above 8 to 10 pounds of weight loss in a month is considered in several quarters to be unhealthy and unsustainable.
Kickstarting the metabolism of your body is an effective and sustainable way to lose weight. Using the three tips in the articles will help you boost your body’s metabolic rate and lose weight safely.