Good Lifestyle

Most experts agree that a safe and sustainable amount of weight to lose in a given week is between one and two books, but that does not necessarily translate to eight pounds a month. You do not want to end up put in place unhealthy expectations for yourself that you will train not only to sabotage your weight loss goals, but can also cause damage to your body.

So how much weight is really healthy and realistic - to lose in a month and it's not? We had experts weigh onHealthy weight loss goals To make sure you keep it for good, common sense.

What is the best way to lose weight throughout the month?

When you start by starting a weight loss diet, you will probably lose more than theBook recommended by the expert or two a week. But that does not necessarily mean that you lose grease and it's not something that will necessarily continue to happen.

"Usually, if you start on a weight loss course, simple changes in nutrition, such as the reduction of sodium intake and cutting it from processed foods and added sugars will allow your body to drop retention water, "saysJennifer Fiddler, M.A., CPPC. "This alone can make a significant difference in the weight on the scale. The more you are in the game and the more you reduce your overall body fat percentage, the more progress will be slower."

Dr. Carissa Alinat, who leads a weight loss clinic in Florida, notes that some of his patients lose five to ten pounds the first week of their low calorie protocol. But it's not something to suck every week of the month.

"That's a lot and it's going to the beginning, but it's not sometimes cautious to lose this week," she says. "After this first week, I recommend a weight loss going up to two books a week."

But even this can sometimes be too high an objective, especially if you are a chronic diocesterer and so you have a slower metabolism. If you add exercise to your weight loss plan (what you should definitely!) This can also reduce losses or even earnings on the scale.

As Fiddler explains, each weight loss trip will have its share of trays.

"It's totally normal and part of the game," she says. "Success is not a linear process."

Summer yule, Mrs., RDN, note that focuses on "non-scale victories" (for example, the fitting in a pair of pants that was a little too tight, making smart restoration choices without thinking, or lifting weights Heavier gym) is the ideal way to keep your motivation during a tray. In addition to specific weight loss goals, it recommends defining what the "smart" objectives are specific, measurable, achieved, realistic and timely.

"Setting a goal to walk for 30 minutes three times a week is much more likely to be reached than to lose 2 pounds by the end of the week," she says. "It is perfectly fine to have a general" objective "number that you would like to lose, but the intelligent goals should turn around lifestyle behaviors. Weight loss is not behavior."

RELATED: Learn toIndicate your metabolism and lose weight in the intelligent way.

How do you break a plateau for free?

If you are hitting a tray, it usually means that it's time to change things.

"As you eat less, your metabolism adapts and becomes more efficient," says Rachel MacPherson, Certified Personnel Coach (ACE), Weight Health Coach and Writer atRadical. "This means that your body will perform functions with less energy expenditure, burning less total calories than before."

She suggests stimulating your metabolism by adding an activity to your weight loss plan rather than trying to restrict calories more. But if you press the weight or if you hit a tray, you can not free yourself from the amount of months, you could be a victim of what calls Alinat "Diet Sneaking".

"That's when you want to control, so you stop being careful," she says. "You start eating bad foods, more calories and weight loss begins to slow down, stops or reverses."

But that's not a reason to discourage.

"Unless you are a movie star paid to sleep, eat, train and repeat - expect life to happen," saysJames ShapiroIndependent coach based in NYC.

Instead, take stock of your goals and efforts, and make some small changes to make sure you always work on your goal.

"I have a little hacking that I like to advise you when you are less than 20 pounds of your" goal weight ", says Vince Massara, owner ofYOUR FITNESS RADAR. "Rather than calculating your caloric intake according to your current weight and calorie reduction, I look at what the amount of the maintenance calorie would be if I were on my weight goal. It can bring you longer to Achieving this weight, but once you would, you will not have to change a lot of your lifestyle. "

So how much weight should you lose in a month?

There is really no ideal and magical number as to the amount of weight you should lose every month because it varies from person to person. For Emily McLaughlin, internal certified fitness trainer and nutrition expert to8FITHowever, good attitude is the essential ingredient of long-term lasting weight loss.

"It's important to always check with your why," she says. "Why did you start this trip in the first place?"

Remember your original goals and motivations is the key to staying committed and maintaining weight for good.