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How Many Kg per Month Can We Reasonably Lose?

by / Wednesday, 08 November 2017 / Published in Fitness

You must lose a maximum of pounds in 1 month? You hope to lose 5, 10, 15 kg in 30 days because you read in a magazine or seen on TV that it was possible. Personal Sport Trainer unveils these deceptive schemes. In this article, we propose a realistic goal: perdre 10 kilos en 1 mois without yoyo effect

In 30 days, lose up to 5 kg on the scale

Losing a maximum of pounds in 1 month is the goal of many people. Nevertheless, there is a limit not to exceed to avoid the yoyo effect and excessive fatigue. 1 month is an interesting time to observe satisfactory results on its silhouette. This is the beginning of the first conclusive results.

For example, 1 kilo of fat equals about 9000 kcal . If you want to lose up to 5 kg each month, it will be the equivalent of 45,000 kcal that will burn. This amounts perdre 10 kilos en 1 mois You quickly understood that food and sports will be your first concern to achieve this goal.

This period of 1 month is hinge . Either you continue your momentum to accentuate the results, or you are at the end of your efforts and fall back into your old ways. Thanks to sports and new eating habits,from the first month, you will observe a refined silhouette and toned muscles.

Losing 5 pounds in 1 month, here is a realistic goal! perdre 10 kilos en 1 mois is to aim not to compromise his health, to have enough energy and never to take back the lost pounds. This slimming goal involves rebalancing your diet and associating this with a sports practice to burn calories

To slim down, gradually change your eating habits

To lose weight over 30 days, it will be necessary to lower its calorie intake (diet) and increase energy expenditure (sport + daily physical activity). This will create a calorie deficit favorable to weight loss . The most common mistake is to want to turn everything overnight. It is the best solution to finish hungry before the end of the day and to be forever discouraged. The dietary changes should take place gradually.

If you tend to nibble, replace it with healthy fruit-based snacks, homemade cereal bars or cottage cheese.

If the problem comes from the quantities on your plate, make sure you eat in dessert plates without refilling yourself. Once this bad habit is resolved, go to another one and so on.

Why is not it recommended to lose more than 5 kilos a month?

To want to lose weight, you accumulate fatigue, stress and the hormonal system is disrupted. Wanting to lose weight too quickly is not recommended, all dieticians and sports coaches will tell you. If you do not have more than perdre 10 kilos en 1 mois, already orient yourself on a weight loss of 3 kilos per month . Attention, beyond 5 kg per month:

  1. We draw on our muscles

When you lose weight too quickly, the weight loss on the scale corresponds to a decrease in fat mass but also in muscle mass perdre 10 kilos en 1 mois . Even if you think you have no muscles, know that they are present, sometimes hidden under a layer of fat but really necessary to carry your shopping, climb the stairs, jog or get up from your chair. When weight loss exceeds 5 kilos in 1 month, general fatigue and muscle wasting will be present.

To analyze your changes in terms of muscle gain and lose fat, the use of an impedance meter may be interesting.

 

 

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