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Weight Loss Diet: How Much Weight Can I Lose In A Month?

The expert warns against ready-made diets, easily available on the internet, which can lead to a nutritional deficiency

To the Ask the expert this week we talk about slimming🇧🇷 If you also have questions about health, psychology, wellness, exercise or nutrition, write to [email protected] or send a DM to our instagram🇧🇷

How much weight is it normal to lose per month for someone on a weight loss diet?

Heloisa Castro, San Sebastian

Answers Marianne Fazzi, nutritionist

This value depends on several factors, such as gender, age, health status, genetics and even if the person has already dieted before, because the accordion effect (fattening-losing-fattening) alters the metabolism.

It is important that the process is gradual to achieve the intended goal. For example, for mildly obese women, it is best to lose 500 g to 1 kg per week, i.e. 2 to 4 kg of fat per month.

With a balanced diet, water retention tends to decrease and the intestines to function properly, factors which also affect body weight. Teaming up physical activityweight loss can be faster, without compromising health, by not having to reduce the amount of calories ingested so much.

The correct proportion of each nutrient is different for each person, requiring a nutritional assessment of individual needs. Therefore, avoid as much as possible ready diets available on the internet and even those prescribed by nutritionists to other people. Most of them are low in nutrients and can lead to nutrient deficiencies. Also, for those trying to lose weight, it’s a blow in the foot: the more unnecessary restrictions are made, the more difficult it is to lose weight and maintain it, as the metabolism is impaired.

Following a restrictive diet without professional ethical monitoring can cause hypoglycemia – when blood sugar levels drop, causing headache, weakness, irritability, nausea, vomiting and even fainting. Due to very limited food consumption, it is also common to have a lack of vitamins and minerals, which impair immunity. And also an undesirable effect: excessive desire for sweets at the end of the day, where the person ends up giving in and giving up the diet in the first few days.

Because it’s an “use by date” diet, the habits that led to the excess weight aren’t worked on. Thus, the person can quickly regain all the weight lost – the famous accordion effect.

In general, one eat healthy includes balanced amounts of carbohydrates (rice, potatoes, pasta…), proteins (chicken, fish, beef, beans, chickpeas…), good fats (olive oil, nuts, seeds…) and vegetables, which will mainly provide vitamins and minerals, and other substances such as antioxidants. The more varied and natural the food, the better.

The secret to maintaining weight is working on behavioral issues and controlling the internal saboteurs that drive people to eat more. In other words: self-knowledge. When you are aware of what is hurting you, you look at yourself and act with personal responsibility in favor of your health.

For this reason, it’s important that you lose weight by building healthy habits and gradually changing your mindset. Therefore, building a lifestyle and maintaining weight is no longer that challenging.

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Source: Terra

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