So your pants are too tight and you’re desperate to lose the extra weight as quickly as possible, but how much can you lose in a month?
Experts say there is no speedy way to shed pounds.
How long does it take to lose weight? According to the U.S. Centers for Disease Control and Prevention, people who succeed do it gradually at about 1 to 2 pounds per week, which translates into 4 to 8 pounds a month.
Because safely losing weight is such a gradual process, it can take six months or more to lose 30 pounds. But it’s well worth it as you change your lifestyle and look and feel better, experts say.
Losing weight permanently is really a matter of changing your lifestyle and diet. The best way is to set safe, achievable goals that you can meet.
That all starts with understanding that fad diets or highly restrictive eating plans may prompt fast weight loss, but not permanent weight loss.
“Fad diets, by today’s standards, do not work. By work, I mean a sustainable lifestyle that promotes a healthy weight and meets the nutrient needs of the individual,” said Samantha Heller, a nutritionist at NYU Langone Health in New York City.
“We need to buckle down and face the fact that a constant diet of fast, junk and prepared foods is not healthy,” Heller stressed in a recent HealthDay story. Beware: You can gain weight eating anything — even healthy food — so portions matter, she warned.
Once you’ve taken off the weight, rely on a healthy diet and exercise to keep the pounds off.
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The first step to a successful weight-loss program is taking a hard look at your diet. Make a list of what you eat and drink, including sugar-sweetened drinks and alcohol, the CDC says. Also, list your triggers to overeating. These can be: