Experts say that this is the amount of body fat and the weight that you could lose in a month

    Abdulaziz Sobh

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    There is no single method to lose weight and reduce the overall percentage of body fat. Some people depend on diets such as the ketogenic diet to lose weight, while others simply reduce the amount of processed foods they eat and adopt a consistent exercise routine. The amount of fat and body weight that you can lose in a given month will vary according to your current weight, your diet and your level of activity, to name a few variables that influence weight loss. To find out the amount of body fat and weight you can expect to lose in a month, POPSUGAR spoke with the experts.

    How much body fat can you expect to lose
    "Under the assumption that nutrition is 100 percent during this process, it depends on the weight and body fat of each woman," said Stephen Cheuk, certified IV coach of the Australian Institute of Personal Trainers and founder of S10 Training in the city of NY. He explained that a woman who is already relatively thin (18 to 28 percent body fat) and power trains can lose between 0.5 and 0.8 body fat in a single week. "If a woman is on the heavier side of weight and has a higher body fat percentage (more than 28 percent), she could lose a minimum of one percent body fat a week," Stephen said.

    How much weight can you expect to lose
    Pratik Patel, MS, RD, CSSD, CSCS, director of Performance Nutrition for the New York Giants and assistant strength and conditioning coach, told POPSUGAR, "If you can consistently lose 1/2 pound to 1- 2 pounds per week, you know you can control it. " According to Pratik, a realistic and healthy way to achieve this would be to implement a calorie deficit.

    One pound comes from approximately 3,500 calories, and if you eat 500 fewer calories than you burn when you exercise and other physical activity every day for a week, you will lose one pound. By increasing this deficit to 750 calories per day for a week, you will have lost a pound and a half. Eating 1000 calories less than what you burn with exercise will put you at a loss of two pounds in a single week. This means that in a month you could lose between four and eight pounds. Pratik explained that losing no more than two pounds per week will ensure that you are burning fat instead of breaking down your muscle tissue.

    Emmie Satrazemis, RD, CSSD, director of nutrition at Trifecta, said: "Weight loss is strongly determined by age, body weight, fitness levels, current body composition and overall health." According to her, people who have more weight to lose and who currently consume a high-calorie diet can lose more weight and faster because "to begin with, it is easier to reduce high amounts of calories from a diet that is high in calories."

    For sustainable weight loss, it recommends decreasing one's caloric intake by 15 percent and absolutely no more than 20 percent a day. He explained that going from eating 2,000 calories to 1,700 calories a day will result in a little more than half a pound of weight loss per week. "For some, losing one or two pounds a week is not realistic, while others can lose even more than that," he said. Emmie explained that constant exercise can help you lose more weight but it can also increase your appetite. Because of this, she advises adjusting her caloric intake to accommodate a greater appetite.

    Remember, before making any changes in your diet, consult your doctor.