It’s no question that the average person will want to lose a few pounds at some point in their life. It should also come as no surprise that weight loss does not happen overnight.

Yet, we fall for those darn magazines, the internet, commercials and more. You know the ones that say…...

”Lose 10lbs in just 10 days” or  “How to get rid of 5lbs in just 5 minutes”

And although many of us wish so hard for those articles to be true, they simply aren’t.  

But still so many of us push ourselves at the last minute, right before that big event, just hoping the weight will fall off. 

When our bodies experience this rapid weight loss, like those articles “promise” means shortcuts were taken to get there and that not only wreaks havoc on your metabolic system, but will also leave your body feeling weak and unhealthy due to nutritional deficiencies.

In this article, we will talk about the benefits of overall weight loss, how much weight is appropriate to lose in one month and why it is better to lose weight slowly rather than fast. 


It is no secret that losing weight can have great benefits when done properly. 

Some of those benefits include:

  • Lower levels of triglycerides
  • Less stress on the heart
  • Improved mobility and less inflammation
  • Lower blood pressure
  • Lower risk for certain cancers
  • Better sleep/Help with sleep apnea


Number of pounds that one might lose in a month can be challenging to say. Mainly because everyone is different; from a person’s metabolism to age to gender. It all makes a difference. 

However, there is an average and healthy number that is given by the CDC. The CDC and many other health organizations recommend losing 1 to 2lbs a week. 

This range is a healthy number given by many health experts because our bodies need to burn 3,600 calories in one week in order to lose 1lb.

The Breakdown: Let’s say you burn an average of 2,220 calories a day and you eat 1,700. Your total calories burnt would be around 520 in one day. Now take that number and multiply it by 7 days and you will have burnt 3,640 calories which would equal just a little bit more than 1lb lost. 

I understand that it is hard to be patient when it comes to weight loss, but when you break it down, those couple pounds per week will equal 4 to 8lbs a month and if you lost let’s say, 1.5lbs per week throughout one whole year, you would lose 78 pounds!

Now I can probably guess what you are thinking……either:

  1. A) I don’t want to wait a whole year to lose a lot of weight


  1. B) Wow, when you put it that way I can easily lose weight if I am patient

Hopefully you are leaning towards OPTION B. WHY? 

Well for starters, option B means you have the right attitude towards weight loss and a positive mindset is very important when you are on a weight loss journey.  

Secondly, option B is going to provide you with results that will last for a long time and also maintain your energy and overall health. 


It is not always easy to tell people that losing weight slowly is going to be in their best interest, knowing full well they want to hear me say, “Yeah, no problem you can lose 10lbs by Friday!” 

But the truth is much more important than SUGAR coating the subject matter. 😉

Let’s start by looking back at where I talk about how many calories you need to burn in a week in order to lose 1lb is where we will start. 

If it takes being in a caloric deficit (Burning more calories than you consume) of approx. 520 calories a day to lose 1lb a week, then if you want to lose 4lbs in one week. You will most certainly either starve yourself or have to workout so much that it’ll put extreme stress on your body. 

Example: Let’s say you have ramped up your activity levels a bit more and are now burning approx. 2,500 calories a day, you would only be able to consume around 400 calories a day to burn 4lbs a week…..a typical meal alone should be approximately 400 calories!

So imagine eating that one meal and nothing else the rest of the day…that would be a very hard thing to do for almost anyone. Not only would it be difficult because eating food is obviously fun and delicious, but because your body would actually be starving. 

When your body goes into starvation mode it wreaks major havoc on your metabolic system and overall health. 

Depending on how long you put yourself through this extreme of a cut, muscle you may have gained over a period of time or simply have on your body will start to “waste away” due to your body burning the muscle to give you some sort of energy to go about your day. 

Not to mentions other things like: 

  • Osteoporosis - the breakdown of your bones (lack of calcium and vitamin D)
  • Extreme Fatigue - not able to perform daily mundane activities
  • Heart Palpitations
  • Low Body Temperature 
  • Night Blindness (lack of Vitamin A)

Bottom line here is that when it comes to losing weight. DO NOT STARVE yourself. Simply cut approx. 300 calories from your overall daily energy expenditure and you will see proper weight loss. STOP pushing to lose 20lbs for a wedding that is two months away. Start NOW so your body does not have to be put through such extremes. 

Have any questions or topics you would like to know more about? Click Here to message us! 



Be Empowered Nutrition, LLC.

465 Industrial Blvd 500

Mckinney TX 75069

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