00:00 As a registered dietitian, the most common questions I get
00:03 are related to weight loss.
00:04 Here, I'll explain how much weight
00:06 you can actually lose in a month,
00:08 plus tips to help if you wanna get healthier.
00:10 The general consensus is the max amount
00:12 of safe weight loss is one to two pounds per week,
00:15 or four to eight pounds per month.
00:17 If you're losing more than eight pounds a month,
00:20 you likely won't be able to keep it off,
00:22 and it also might mean that you took
00:23 to some unhealthy behaviors to get there.
00:26 Restrictive diets that help people lose weight fast
00:28 often lead to people losing water weight and muscle mass,
00:32 which can have pretty negative consequences
00:34 for your metabolism.
00:35 This is because having too large of a calorie deficit
00:38 can lead your body to break down other sources of fuel,
00:41 and that usually starts with muscle breakdown.
00:44 This can negatively impact your strength
00:46 and athletic performance.
00:48 Here are some tips for sustainable and safe weight loss.
00:51 Focus on small changes you can actually stick with.
00:55 Think of how you'll feel and how your health
00:57 would improve in six months if you added a side salad
00:59 or a serving of fruit to your meals,
01:01 if you opted for an additional meatless day each week,
01:04 or if you added a 15-minute walk or yoga session
01:07 after lunch each day.
01:08 Eat nutritious foods, not fewer.
01:10 Focus on adding in more healthy foods like fruits,
01:13 vegetables, nuts and seeds, legumes, whole grains, and fish.
01:17 Eating mindfully and focusing on being in tune
01:20 with our bodies is a much more enjoyable
01:22 and effective strategy than letting an app on your phone
01:25 tell you how much to eat each day.
01:26 Aim for at most eight pounds per month,
01:28 and better yet, focus on improving your health
01:31 and being in a healthy weight range for you will follow.
01:33 Thanks for watching and eat well.
01:35 [MUSIC PLAYING]
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