If you have an upcoming beach vacation, a video shoot at work, or your best friend's wedding scheduled a month ahead, you might want to know how to lose body fat fast. How can losing fat help you? It not only helps in weight loss for your special occasion but also balances your hormones and provides emotional stability. You will also get an improvement in speed, agility, and overall performance. How much fat can you lose in a month? To enjoy all the benefits, you may wonder like this. Keep reading.

How Much Fat Can You Realistically Lose in a Month?

The optimal amount of fat to lose each month usually varies from person to person and generally depends on various factors such as weight, age, gender, and the total fat content of the body. The amount of fat that you may safely lose each week is 1-2 pounds. This means that you can target for 4 to 8 pounds of fat loss on a monthly basis. However, you must never lose more than 8 pounds of fat per month due to safety concerns.

Why Shouldn't You Lose More?

Believe it or not, the most common side effect of losing more than 8 pounds of fat per month is gaining it back. How does this happen? As you decrease your food intake to lose fat, your body goes into a state of starvation. When this continues for some time, your body lowers its metabolism in order to adapt itself according to this reduction in food intake. A low metabolism means you will burn fewer calories and fat, and before you know it, you will start regaining all you have lost. So, it is better not to exceed the recommended amount of fat loss per month.

What Can You Do to Shed Those Extra Pounds?

There are a number of ways to shed all the extra pounds you have gained over the years. Proper exercise and a healthy diet are both important.

1. Exercise regularly

There are two exercise routines you can perform to lose fat:

• Low-intensity cardio

This exercise works best for you if you want to lose fat as it allows you to gradually develop a more intense routine. Doing two or three cardio routines per week can increase your intensity and lead to fat loss. Set your weekly cardio target at 250 minutes to lose fat. Cardio exercises may involve hiking, swimming, cycling, dancing, and running.

• High-intensity interval training

A high-intensity interval training refers to an advanced form of cardio with a purpose of losing fat at a higher pace. This involves training your body at a higher intensity during a whole series of intervals. This is followed by taking a rest or performing a less-intense interval. For example, you can walk for two minutes followed by a sprinting session that lasts for thirty seconds. Keep repeating this for 20 minutes every day.

2. Adopt a healthy dietary pattern

To adopt a healthy dietary pattern, keep the following instructions in mind:

• Cut down the caloric intake

Your body requires calories to derive energy. If you do not eat a sufficient amount, an energy deficit is produced forcing your body to look for an alternative source. In such circumstances, the body starts breaking body fat to derive energy and this ultimately leads to weight loss.

• Eat more protein

Eating lean proteins is a primary way to lose weight as they increase the feeling of fullness and require more calories to get digested. These proteins can increase your muscle mass, which in turn, boosts metabolism. Eat approximately 20 to 30 grams of protein in every meal to lose body fat fast.

• Steer clear of bad fats

Consuming the wrong kind of fat is going to cause fat gain. Eating foods with these "bad” fats such as processed foods and sugary items can make it impossible for you to lose fat. So, try eating foods containing good fats such as nuts, avocados, and fish. Always check the labels when buying any food item to know its fat composition.

• Drink sufficient water

It has been proven that consuming more water than the required amount can help accelerate fat loss. This is because water helps in the regulation of the liver, the organ responsible for breaking down fat to obtain energy. More than 70 percent of your body is made up of water so drinking a lot of water seems like a good plan to lose body fat.

Takeaway

How much fat can you lose in a month? The safe limit of fat you can lose per month is around 4 to 8 pounds. Follow these instructions as a guaranteed way to lose fat in a month. Perform cardio every day. It is also advised to follow a healthy diet full of proteins and to avoid bad fats. Take your time and be patient, you can make it. Please click here to find more information about losing body fat.