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Jump Starting Your Metabolism

jump start your metabolism

Your metabolism plays a key role in the speed, ease, and often success of your weight loss strategy.  That said, it is not an organ or even a system in your body.  It is the rate and processes by which your body converts fuel – such as from food or stored body fat – into energy. Your body uses that energy for its basic functions such as respiration, the beating of your heart, thinking, digesting more food, and moving around.

Your Metabolic Rate

A tremendous number of factors can influence the speed of your metabolism.  Some will speed it up, meaning that you’ll burn through more food calories or body fat in less time. Other factors will slow it down, meaning that you’ll require much more effort to burn the same number of calories or amount of body fat.

Is Your Metabolism Working for or Against You?

There are so many things working against you in the weight loss battle… is your metabolism one of them? If you have been on at least 3 different diets, frequently missed meals, or cut out any of the major food groups in the last year- the answer is probably yes.

Those are only some of the factors that can cause your metabolic rate to slow down.  When it’s slow, this means you’ll struggle more to lose weight, but will find it far easier to gain.  If you’re working on managing your weight effectively, then a slow metabolic rate is certainly the opposite of what you want.

Slow Metabolic Rate?

Do you think your metabolism is slow? In that case here are the foods and exercises to give it a jump start.  Before adopting any lifestyle changes, it’s always wise to speak with your doctor. That will help you to know that you’re making choices that are safe and appropriate for your unique needs.

Metabolism Acceleration Tips

  • Don’t starve yourself. Consistently eating too few calories will force your body into “starvation mode”.  This means that your body is functioning as though in a period when food is short.  Among its first actions is to slow the energy burning rate – that is, the metabolism – in order to conserve as much as possible.  This is a survival function as your body can’t tell the difference between starving yourself on purpose and doing so involuntarily. It’s far more effective to keep your calorie intake within a certain healthy range.
  • Focus on nutrition. When your metabolism needs jump starting, the place to start is the quality of your diet. Make sure your diet isn’t lacking any important nutrients, carbohydrates, protein, or fat. Watch out for misleading labels like “fat free” which may mean that the fat has simply been replaced by sodium and sugar, not benefitting your nutrition or diet at all.  Instead, if you need to reduce your fat intake, choose foods that are naturally low in fat or fat-free, such as vegetables.
    Focusing on nutrition also means improving the quality of the foods you’re already eating.  For example, instead of eating products based on refined flour, choose those made of whole grains.  Opt for brown rice instead of white. Whole grain bread instead of white, and whole grain pasta instead of standard noodles. Make sure you’re getting enough fiber through lots of dark leafy greens.  Don’t forget that some fats are good for you. Have a small amount of these each day to keep up your health and your metabolism.
  • Add metabolism-boosting nutrients. As much as it’s great to have a nutritious diet overall, there are certain specific parts of your nutrition that can enhance your metabolism. Vitamins, especially fish oil, and fiber help power and speed up your metabolism. Also, vitamins B12 and B6, taurine, and caffeine will rev that metabolism up. Certain beverages that contain caffeine and have been proven to have other health benefits are coffee and green tea. However, not getting enough sleep will slow your metabolism down so be sure to have your last cup no later than 4 p.m.
  • Get your cardio done. Exercise is vital to keeping up a healthy metabolism. Cardio workouts specifically are the best way to get jump starting your metabolism. Staying active will help you to burn fat you don’t want as well as preventing new fat from accumulating.
    Exercise outside – scientists don’t know if it is the sunlight or the fresh air-but exercising outside will boost metabolic rate more than working out in a gym. When walking outside, increase calorie burn by walking in the grass, sand, dirt, or gravel. Also, using Nordic poles, walking sticks, or wearing weights will burn more than walking alone.
  • Don’t ignore strength training. Strength training will not only keep your workout fresh, but it will also give you more muscle for a higher metabolic rate.

With so many fad diets out there, following any of them is likely to have caused your metabolism to suffer. That’s not to say you can’t repair the damage. Just nurse your diet back to health and include all the essential nutrients, carbs, proteins, and fats. Additionally, simple adjustments to your exercise routine, like increased intensity, and some natural vitamin D, will help to build muscle and jumpstart your metabolism.



The FENFAST Friendly Diet Tips for Optimum Weight Loss

FenFast Friendly Diet

What is FENFAST 375?

FENFAST 375 is a premium proprietary diet pill formula.  It is a cutting-edge tablet that contains only the leading weight management ingredients.  Each and every one of those substances has undergone intense scrutiny in clinical research.  This formulation was completely revolutionary at its initial launch and has withstood the test of time. It has become a top favorite among dieters following a healthy weight loss strategy including a FENFAST friendly diet.

This diet pill was developed to support overweight adults for whom prescription drugs such as Phentermine 37.5 mg, Adipex, and Adipex-P are not appropriate.  It is not a prescription obesity treatment and is therefore not the same as Adipex or any of its alternative brands.  Instead, it is an over the counter weight management support pill. It is not associated with the types of severe side effects associated with prescription drugs.  Moreover, it is not linked with the risk of chemical dependency.

What is in FENFAST 375?

These were meticulously selected to be used with a FENFAST friendly diet and exercise strategy. In this way, the benefits can help dieters to be able t overcome their biggest challenges. That way, they can more easily adhere to their eating plan and regular workouts.  By building those healthy lifestyle habits, it makes it simpler for them to reach for their goals.

The FENFAST Friendly Diet:

Being able to drop the pounds is not just a matter of swallowing pills.  This isn’t possible with any prescription drug or non-prescription supplement. Instead, FENFAST 375 is used to equip you with what you need to keep on top of your healthy eating and workout efforts.  This includes keeping up with a FENFAST friendly diet that includes delicious, nutrient-dense foods within a healthy calorie restriction.  This means that you eat neither too many nor too few calories.

Before adopting a FENFAST friendly diet or any other large lifestyle change, speak with your doctor.  Everybody has their own unique physical, mental, and medical needs.  Your doctor will help you to know which eating strategy will best suit your own unique requirements.

Timing:

In the FENFAST friendly diet it is best to eat 3 or more times a day. Make sure your last meal is before 7 p.m. You can have a light snack after that time and if your calorie intake permits.  That said, it’s best to keep things light as the clock nears your bedtime as large meals can interrupt your sleep. Equally, going to bed hungry can also interrupt your sleep, so if you find yourself hungry late in the evening, have some cucumber slices, celery sticks, or a piece of whole grain toast.

Low-Calorie:

A reduced calorie daily intake will usually be your key to effective weight loss.  That said, the number of calories you require shouldn’t be too low, just as they shouldn’t be too high.  Eating too few calories is dangerous and will slow your metabolic rate. Speak with your doctor to find out the perfect calorie limits to suit your FENFAST friendly diet.

FENFAST 375 Breakfast:

A FENFAST 375 appropriate breakfast should be a substantial and consistent meal.  This is what will charge you up for the day and sustain you throughout the morning.  Pay attention to covering your macronutrient groups – protein, healthy fats and carbohydrates, and aim to get lots of fiber, vitamin C and even vitamin D if you can.

These nutrients can come from many things, but here are some examples:

  • Fruit (apples, bananas, pears, watermelon, etc)
  • Peanut butter
  • Whole wheat or grains
  • Egg whites
  • Legumes or nuts (pistachio, walnuts, almonds, etc)

Stay within 500 calories for breakfast, eat within an hour of waking, and have an 8oz glass of water. Do not drink your calories.

An excellent example of a breakfast that will feed your body and keep you going until lunch includes a bowl containing:

  • Greek yogurt (plain)
  • No sugar-added muesli
  • Berries (such as strawberries, blueberries and blackberries)
  • Nuts (such as almonds or walnuts)
  • Seeds (such as pumpkin seeds or sunflower seeds)

FENFAST Lunch:

FENFAST lunch should have a solid amount of protein, a good amount of fiber, and a controlled number of carbohydrates.

Lunch Suggestions:

  • Whole wheat or grains
  • Chicken breast
  • Beans and lentils
  • Vegetables
  • Fruit
  • Fish
  • Peanut butter
  • Nuts and legumes
  • Brown rice

Make sure your lunch stays within 300-400 calories if possible. An excellent example of a FENFAST friendly diet lunch that will fill you up and feed your body includes a salad of:

  • Mixed greens (the more the better)
  • Baby spinach
  • Radicchio
  • Bell pepper
  • Radishes
  • Carrots
  • Cucumber
  • Cherry tomatoes
  • Balsamic vinaigrette
  • Hardboiled egg

FENFAST Snack:

FENFAST snacks are meant to hold you over until dinner time. They should stay within 100 calories. This could be the time you want to have something a little less healthy and fresh as long as it is within 100 calories. There are plenty of 100-calorie snack packets on the market, designed for savory snacking to help you stick to your diet without going overboard. To make snack time that much more satisfying, make sure to grab 8 oz of water and drink some of it every time you take a bite. It will help you savor and it will help fill you up as well.

FENFAST Dinner:

A FENFAST dinner is to be eaten before 7 p.m., consisting of 300 calories, and very minimal carbohydrates. Dinner should be mainly protein and vitamins.

Dinner Examples:

  • Fish
  • Chicken breast
  • Steak with no fat
  • Salad with oil dressing
  • Vegetables
  • Lentils and beans
  • Nuts and legumes
  • Peppers

A FENFAST friendly diet can consist of almost anything that’s fresh and whole.  The focus is to minimize or cut out processed foods. The reason is that processed foods contain fewer nutrients per calorie. That said, the same number of calories in processed foods will bring you less weight management success than the equivalent number in whole foods.

As you take FENFAST 375, your diet is meant to be lower in calories than it was while you were gaining weight.  That said, it is focused on helping you stay full and energized without overeating and feeling fatigued. This is best combined with a healthy fitness strategy. Cardiovascular workouts 3-4 times a week and mild strength training is recommended. Yoga and other flexibility training can also be beneficial.



Should You Avoid Lectins for Health and Weight Loss?

Should You Avoid Lectins?

These days, it feels as though every magazine headline we see tells us to avoid lectins.  What is this all about? What are they, and why are they something people are avoiding?  Is it just another batch of pseudoscience or is this something to take seriously?

What Are Lectins?

Lectins are a type of protein.  They bind to carbohydrate molecules.  You can find them in nightshade vegetables, certain grains, legumes and some animal-based foods.  The claim is that their consumption is among the causes of many health issues.  Among these health problems are said to be inflammation, weight gain, gastrointestinal issues, arthritis, and even certain cancers.

The trend to avoid lectins has become quite popular. In fact, a number of celebrities have talked about their love for eating strategies that avoid lectins. Kelly Clarkson, for example, has credited a diet that cuts lectins for her weight loss. 

Should You Avoid Lectins?

Lectins are a natural part of many plants. It evolved as a form of natural pesticide meant to protect those plants from pests such as insects that would otherwise have eaten them. That said, while there have been diets recommending that we avoid lectins for twenty years, there has yet to be solid scientific evidence to support the claims.

The idea behind the recommendation to avoid lectins is that these natural pesticides have a certain toxicity level to humans.  The first large diet recommending their avoidance was the blood-type diet, which has since been entirely discredited by research.

Get the Support You Need with the Adipex Alternative FENFAST 375

The Plant Paradox

That said, in 2017, Dr. Steven Gundry published his own diet that recommends that we avoid lectins.  Gundry is a heart surgeon with a private practice in the United States.  His diet indicates that while we’ve thought of certain plants as being healthy, they’re actually foods that should be eliminated.

His claims are supported by his own research in which he studied the data from over 100 of his own patients.  Most of those patients saw decreased autoimmune disease markers and inflammation after following a very low-lectin diet. However, other experts have underscored the fact that Gundry’s research was on a tiny sample, was not published or peer-reviewed and didn’t follow the vast majority of the basic protocols for this form of medical research. Therefore, it is not considered acceptable results by the medical community.  Without any scientific evidence indicating that eliminating lectins will make a difference to your health and weight loss, there is little – if any – reason to do so.

FENFAST 375 benefits list and button


Should You Try an Underwater Workout This Summer?

Underwater Workout this Summer

Have you been thinking about trying an underwater workout now that the weather has warmed up? If so, the odds are that you’ve been hearing great things about this latest fad in the fitness world.

Still, it can be difficult to separate fact from fiction when it comes to exercising trends.  Should you believe what you’ve heard about doing an underwater workout? Are there other benefits you haven’t heard about (but that you should)?  To get your info straight, here are some important benefits from exercising underwater.

A Low Impact Underwater Workout

When most of us think about cardio workouts, we think of running and other similar exercises. Unfortunately, those can be tough on the joints, particularly where there are pre-existing conditions. That said, while completing an underwater workout, the buoyancy from the water reduces the impact on the joints.  This makes it a great choice for people with sore joints as well as who are healing from many kinds of injury.  At the same time, it often helps to prevent injuries from occurring in the first place.

Resistance Training During Cardio

The additional resistance provided by an underwater workout, helps to make sure that while you’re doing cardio exercises, you also tone your muscles and burn more calories than many workouts above the surface of the water. Therefore, you can consider swimming to be a kind of cardio and strength training session combined!

Lung Capacity

If you want to give your respiratory system a good workout and improve your lung capacity, an underwater workout can help there, too. When your exercises require you to hold your breath while you’re under the water’s surface, you use your breathing and oxygen in a different way.  This can help you to build your lung capacity and breathe more mindfully.  Many people find swimming to be very calming because of the improved focus on breathing, as well.

Keeps You Naturally Cool

Many people struggle to exercise in the summertime because they want to stay cool.  Even workouts inside air-conditioned gyms can rapidly lead to red faces and sweat-soaked clothing. However, when you’re in the pool, becoming overheated isn’t a problem.  The water naturally cools you down.  Therefore, you don’t have to worry about getting too hot and having to stay that way for a stretch of time after you’re done exercising.  Keep cool this summer with underwater workouts that will feel as refreshing as they are healthful!



FenFast Exercise Plan for Quick Results

fenfast exercise plan for weight

When choosing an exercise plan, it is important to analyze your body type, your BMI, to set goals for yourself, and focus on the changes you want to make. Getting mentally ready is the first step, telling yourself aloud what your plans are.

For example, “I am going to become healthier, my goal is to lose 50 pounds in 6 months. I am going to do this by taking good care of myself, only giving my body the best fuel for energy, and keeping chemicals out of my body.” Include this positive affirmation into your FenFast exercise plan for greater results.

What’s in the FenFast Exercise Plan

In the FenFast exercise plan, sleep is vital to getting the quick results you want. When tailoring your plan to you, it is best to monitor, analyze, and record the following data.

  • Take a heart rate monitor and walk at a normal pace.
  • Do this for about 5 minutes and record your heart rate.
  • Begin power walking for 5 minutes.
  • Record it.
  • Run for 5 minutes pushing yourself.
  • Record that as well.

This will help you to understand how the FenFast exercise plan works for you.  It will help you to create your own personal workout plan.  This plan will be appropriate to your specific fitness level.

How to Get Started

Your heart rate for the normal pace is going to be your easy, the power walking is going to be your moderate, and your running is going to be your high intensity. Keeping this in mind while you exercise, you should begin by warming up. This may mean light stretching or simply walking around more slowly than you would consider to be actual exercise. Warm up for 10 minutes with your easy walking.

Then you’re ready to move it up to your moderate for about 15 minutes.  After that, push your high intensity for 10 minutes.   Then, you’re ready to move back down to your moderate for 15 minutes again, then cool down with your 10 minutes of easy movement.

This is the simplest strategy to build a FenFast exercise plan just for you.  It will take 60 minutes but will reach the intensity levels you need.  Moreover, it will make sure that you’ve warmed up and cooled down to help avoid injury and improve recovery.

Still, before beginning this or any workout though, talk with your doctor to be sure it is safe for you.

Expanding to Other Exercises

When you visit a gym or if you are in a mountainous region, you should use a small incline each time you do your exercise, the FenFast exercise plan goal is to torch as much fat and calories in one activity as you possibly can.

The key is to combine both cardio and strength training. Cardio workouts are the true fat burners during the exercises and for a few hours afterward.  That said, many people don’t realize that strength training only adds to the effectiveness.  When you build lean muscle, you’ll burn more fat and calories both while exercising and at rest.

This doesn’t mean that an effective FenFast exercise plan means you need to bulk up.  Not at all. Lean muscle toning doesn’t mean that you will have large muscles like a bodybuilder. Building your strength will make your cardio workouts more effective in torching those calories while preventing injury at the same time.

Keeping Up Motivation in Your FenFast Exercise Plan

To make sure you keep up the results from you FenFast exercise plan you need to remain motivated.  That’s hard to accomplish when you’re doing the exact same thing day after day and week after week.  Therefore, it’s important to keep your workouts fresh.  Switch them up, change things and make things more challenging as you build strength and skill.

In this way, you’ll keep up with your workouts, which is the only way to benefit from them.  After all, if you’re not doing your exercises, you won’t get results from them.

Of course, your energy levels also play a very important role in how motivated you will be to exercise.  This is one of the top benefits of using FenFast 375 to support your fitness strategy.  It makes sure your energy is always boosted and replaced when you need it the most.  If you start your workout a half hour or so after taking these tablets, you’ll know you’re energized for your best fat burning workout performance.

Combine this with a great playlist, and you’ll find that the upbeat music keeps you going even further. As most dieters will tell you, when you are using a FenFast exercise plan, your motivation and attitude are just as important as the exercises themselves.



Exercises to Tone the Thighs

Great exercises to tone the thighsIf you are looking for ways to tone the thighs and get a lean, fit look at home, you have come to the right place. Sometimes your regular cardio simply isn’t enough to target the muscles of the legs and backside.  Or perhaps you’ve been doing resistance or strength training workouts and you’re not getting the results you want.

Exercises to tone the thighs aren’t necessarily hard to find, but you do need to choose the right ones. Moreover, you need to do them properly.  If you’re not looking to build bulky muscle or if you’re aiming to burn fat instead of toning muscle, then different moves are required.

What to Expect from Exercises that Tone the Thighs?

To start, you need to understand what it is to tone the thighs.  This term is often used interchangeably for the following definitions:

  • Fat burning to reduce the size of your legs;
  • Building muscle size;
  • Improving lean muscle shape.

Only one of those definitions is correct.  Overall, when you’re aiming to tone the thighs, it means that you’re focusing on enhancing your lean muscle.  The reason is that targeted fat burning doesn’t exist (no matter what some people claim). Moreover, not everyone is into bodybuilding and wants large, sculpted and chiseled muscles all over their bodies.  Toning usually means that you’re not focusing on body fat as much as you’re aiming to improve your lean muscle shape.

What Are Your Best Options?

These exercises to tone the thighs also give legs aim for the right amount of muscle without the bulk. If you already have bulky muscle in the thigh butt area be sure to extend you stretching time to about 15 minutes before and 15 after your workout.

When it comes to the best options to tone the thighs, squats are nearly always suggested as a starting point.  Doing squats with dumbbells will give you a compound workout. A compound workout is an exercise that works out two or more muscle groups. Compound workouts give you more fat burn.  Therefore, if you’re also looking to work on your overall weight or building strength while toning muscle, this may appeal to you.

Moreover, if you’re already strong, compound workouts can boost the challenge so that you will not need to do as many reps to achieve the same results.’

Other Compound Exercises to Tone the Thighs

90 Degree Lifts

  • Using a chair, stand with feet shoulder width apart, hold the chair with both hands.
  • Bend at knees and hinge forward at the hips, trying to get your back parallel to the floor.
  • Keeping both hands on the chair for support, lift left leg outward, toes pointed. Then switch sides do 40 on each side.

Leg Lifts

  • While lying on your left side on a yoga mat or towel, resting elbow on the ground and hand on head.
  • Take some deep breaths then on the exhale, lift right leg up towards the sky, as you inhale lower.
  • Do two reps of ten each side.

Ballet Pliés

  • Hold the back of a chair, stand with legs farther than shoulder width apart. Lower down into a squat.
  • Keep your back straight, with tailbone tucked in.
  • Hold 3 seconds and then raise again.
  • Begin at 15-20 per day, work your way up to 50.

What Else?

Another great way to tone the thighs is walking, it gives cardio and tones, too. Walking in combination with these other exercises will slim and fit. Using a walking stick or old ski poles will give you a combination workout and help give you good muscle definition. Using step up shoes and/or walking on an incline will further the sculpting action.

When your cardio routine is not enough to firm legs, try these effective exercises to tone the thighs. It is important to do these 3-4 times per week at least. Make sure you are getting a lot of protein and getting a great macronutrient ratio overall. Eat plenty of vegetables and fruit, and drink healthy beverages like water or green tea.



Starting to Lose Weight Right

How to Starting to Lose Weight RightIf you are thinking about starting to lose weight right but are not quite sure how or where to begin, there are ways that you can make this goal easy to achieve. Usually, all you require is a few simple tips that will point you in the right direction.

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Best Weight Loss Drinks to Use with FenFast 375

best Weight Loss Drinks

Losing unwanted pounds is not easy but thanks to FenFast 375, the right diet including weight loss drinks, food, and fitness, your path can become a much more direct one. This diet pill provides substantial support in areas where dieters often struggle the most

How Does FenFast 375 Help?

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The Best Exercises to Lose Weight While Taking FenFast 375

Exercises to Lose Weight fast

Do you still need to do exercises to lose weight if you’re taking a diet pill? If you’re taking a diet pill and think it will help you to get the results that you want, you need to understand what these products can do. In an indirect way, it will offer support. You can also enjoy a great jumpstart to your weight loss journey.

The problem however is that if you don’t keep up exercises to lose weight, then you’re not going to shed fat or build muscle.  This is doubly important as both less fat and more muscle are needed to help you enjoy long term results.

Importance of Exercises to Lose Weight While Taking FenFast 375

When you take a diet pill such as FenFast 375, you can feel good about its benefits.  The energy boosting, metabolism enhancement, thermogenics and focus support that can be key to overcoming your barriers to success. You do however want to focus on the best exercises to lose weight so that you can enjoy a true body transformation. They are also fundamentally important.

There are many diets and products out there that will tell you otherwise.  Still, you do need to exercise to change your body and lose weight in the long term. It’s essential to build muscle, shed fat, and ultimately speed up your metabolism—and all of these matter greatly to long term weight loss.

Weight Loss Isn’t Just a Matter of Fat Burning

You don’t want to just focus on the number on the scale. Also concentrate on a true body transformation and thinking of how you feel. Therefore exercise will always be important to the big picture and to holding onto your results. You want to make exercise a very positive part of your regimen, and never look at it as a chore. Think of exercises that will challenge you and push your body to keep changing as you move forward.

You may be stuck in a rut or unsure of where to start. However, there are some specific exercises to lose weight that can be utilized here. You want to try to get your whole body in on the act for that is how to get the most value out of the work that you put in. Here is where to focus your efforts for the best value and complement to FenFast 375.

Try These!

  • Push Ups: You might not think that this is a valuable exercise to lose weight as it’s been around forever. However, it really works to shape your body. You can add muscle and tone, but you can also shed fat too. You want to start with knees on the ground for a modified push up, and then work your way up. As you get used to this exercise you can add resistance, try different variations such as tricep push ups or even one handed push ups. You can also try to perform more reps. It’s a classic exercise that really gets the whole body in on the act. That’s how you speed up the weight management process while using a great diet pill such as FenFast 375.
  • Planks: You probably think that holding yourself up in a simple plank position is far too easy to get results. Nope! That’s simply not the case here! This is one of the best exercises to lose weight because when you are shaking as you hold the position. That means that these exercises to lose weight are working. Try to hold it for thirty seconds and then build your way up. Try toe-touches or knee taps as you hold the plank position and see if that offers a unique variation to it. The longer that you hold this pose, the more that you get the core, the back, and the upper lower body in on the act and that’s true value.
  • Burpees: Sure they are hard but they are so valuable when it comes to losing weight and shaping up. Start by simply stepping through this so that it’s a low impact and therefore approachable version. Step back from standing into a plank position, then step up before you stand again. Then as you get more accustomed to these you can jump back. Then, jump up into standing and end with a robust plyometric jump at the top. Burpees burn some serious fat and you can do them at your best performance level with extra energy from FenFast 375.
  • Mountain Climbers: This is another one of those exercises to lose weight that help you get fit because it asks so much from your body. The whole body has to help hold you up and support you. Then, you are literally climbing a mountain using your feet and lower half. Try to add speed and resistance to these as you get used to them. See how you can challenge yourself!

These are some seriously powerful exercises to lose weight, especially when combined with eating right and a helpful diet pill such as FenFast 375 that will support you as you aim for where you really want to be once and for all!



How Much Monthly Weight Loss Should You Expect?

Monthly Weight Loss Expectations

Trying to shed body fat is a strange thing, as it can be difficult to know what your monthly weight loss should be. After all, most of us would like to lose as much weight as possible, but there is such thing as dropping the pounds too quickly. 

Therefore, if you’re doing things the healthy way, it’s natural to want to know how much monthly weight loss you should be expecting.  Should you lose a handful of pounds or should you be aiming for a whole new body with every thirty days that go by?

Ask Your Doctor about Monthly Weight Loss

As with virtually everything to do with your medical wellness, the best source of information for your personal needs is your doctor.  Discussing your monthly weight loss and how you want to achieve it is a great first step to knowing just what is right for you.  You’ll be able to find out just which techniques you should be using for your unique body’s needs.

In order to achieve monthly weight loss goals, you’ll likely need to change your eating habits, activity level and perhaps other issues such as stress management and sleep habits.  Working with your doctor to discover how you can best do this is a good way to ensure the process will be healthy and long-term.

How Much Weight Should You Aim to Lose in a Month?

The amount you can drop and the amount of monthly weight loss you actually should achieve isn’t necessarily the same thing.  For most people, an average of a pound or two of weight loss per week is considered to be the best healthy rate.  That would mean between 4 and 8 pounds per month.

That said, the number changes from one person to the next.  It may also be different depending on your method of weight loss.  After all, if you plan to incorporate a lot of physical activity into your monthly weight loss, this could change your numbers around.

The reason is that while you will be burning fat, you may also be building muscle.  Muscle, like fat, weighs something.  The average bathroom scale will only tell you how much you weigh in total.  It doesn’t tell you how much body fat you’ve lost.  Therefore, if you gain a pound of muscle but burn a pound of fat, it will appear as though you haven’t lost any weight.  Changing body composition can make it look as though you’ve:

  • Plateaued
  • Lost weight
  • Or even gained weight

The truth is that you may be burning through considerable amounts of body fat. It’s just not registering on the scale because you’re gaining mass in muscle, for example.

Often, that will make weight loss look erratic from one week to the next.  In this case, your monthly weight loss record may be far more helpful than your weekly total as it will take into account sudden larger weight drops as well. It’s not uncommon for people whose body composition is changing to see zero to one pound of weight loss for two or three weeks, then suddenly drop four pounds, for example.