November is when a lot of people look at the calendar and wonder: is there still time to end the year lighter? There is. And the math is simpler than it seems.
The pace science recommends
The American guideline for managing overweight and obesity, by Jensen and colleagues, recommends a deficit of 500 to 750 calories a day. In practice, that usually means losing half a kilo to 750 grams a week, and the first week is sometimes faster because of water.
The math until New Year
Starting now, you have about 8 weeks. At the recommended pace, that is somewhere between 4 and 6 kilos. It is not the promise of losing 10 kilos in a month, but it is weight that stays off, because it comes from habits, not sacrifice.
Why not go faster
Cutting too much brings hunger, fatigue and the urge to quit at the first party. And December has plenty. A pace that fits your routine gets you through the celebrations without breaking.
How to start today
- Know your number: find out how many calories fit in your day to lose weight.
- Log what you eat: it is the habit that helps most to keep the deficit.
- Move a little every day: walking counts.
- Weigh in once a week: daily weight goes up and down; the trend is what matters.
- Plan the holidays: choose where it is worth indulging and get back to the plan the next day.
Sources
- Jensen MD, Ryan DH, Apovian CM, et al. 2013 AHA/ACC/TOS guideline for the management of overweight and obesity in adults. Circulation. 2014;129(25 Suppl 2):S102-S138.
This content is for information only and doesn't replace advice from a doctor or dietitian.
