How to Lose Weight in One Month

Giving yourself a month of time is a great way to start your weight loss journey. In fact, every month you can completely lose from 2-3 kg. ^{[1] X Trusted Source Mayo Clinic Go to Source} Generally, the above speed is determined to be healthy, safe, and long-lasting. In order to shed excess weight and improve your overall health, during this time, you’ll have to make many adjustments to your diet, exercise routine, and lifestyle.

Table of Contents

Preparing to Lose Weight

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Goal Setting. Setting realistic weight or health goals is a good start to your weight loss plan. That way, you can track and work to achieve your goals over the course of a month.

Consider how much weight you want to lose, the timeframe, and other health goals. Decide how much weight and target weight you want to achieve within a month.
Overall, 0.5-1 kg per week is considered a healthy rate of weight loss. What does that mean? You can lose 2-3 kg per month. It is not realistic to aim higher.
You may also want to set goals for exercise or other lifestyle related issues. For example, you can plan to work out 3 days a week for 30 minutes each time. This is not only extremely beneficial for your health, but also very supportive for your weight loss.
Remember that losing weight too quickly is risky and often ineffective; The faster you lose, the easier it is to gain weight back. Only real lifestyle changes can have lasting effects. Although “Fad diets” such as weight loss pills or body washes can reduce water weight, most of them work based on starving you.

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Check measurements. Checking in is the most effective way to monitor your progress. At the same time, so you have the basis to determine whether the diet and exercise program is effective.

Checking your weight regularly is a simple way to track your progress. Step on the scale 1-2 times per week and note the change in weight over time. ^{[2] X Trusted Source PubMed Central Go to source} In most cases, you will see most of your weight loss in the first week or two of the month.
Weight alone is not enough, you can also consider taking measurements to have a more comprehensive view of your weight loss process. They help you identify the body parts where your weight has been reduced.
Take measurements of your shoulders, bust, waist, hips, and thighs every 2 weeks. Over the course of a month, you will see significant changes.

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Use logbook. Logbook is a great tool for weight loss. Using a logbook can help you prepare, stay motivated during weight loss, and maintain your weight after you lose it.

To get started, you can jot down a few lines about your weight loss or health goals. Write about the weight you want to lose and how you will take control of your progress.
You can also write about things you want to change in your diet or lifestyle. For example, reduce soda intake, increase exercise or eat more vegetables and fruits. ^{[3] X Research Sources}
In addition, you can also use it as a food and exercise diary. Research shows that people who control their food intake and exercise are better able to maintain their weight after losing weight. ^{[4] X Research Sources}

Change your Diet

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Calculate maximum calories. To lose weight you need to cut down on a certain number of calories each day. You can use diet alone or a combination of diet and exercise to achieve this result.

0.5 pounds of fat equals about 3,500 calories. To lose half a kilo of fat per week, you need to cut 3,500 calories per week. Less than 500 calories per day, you will lose 0.5-1 kg a week. ^{[5] X Trusted Source Mayo Clinic Go to the source} According to that, within a month, you will lose 2-3 kg.
Use a food diary or meal management software to determine how many calories you can cut from your portion sizes. Eliminate 500 calories from your daily meal to reach the level of calories that can help you lose 0.5-1 kg a week.
Do not consume less than 1,200 calories per day. That can cause undernutrition, muscle loss and slow weight loss in the long term. ^{[6] X Research Source} Continuously eating below your calorie needs for a month will slow or stop your weight loss.
The best way to cut calories is to combine nutrient-dense, low-calorie foods with regular physical activity. ^{[7] X Trusted Source Mayo Clinic Go to Source}

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Make sure each meal has protein, fruits, and vegetables. When it comes to losing weight and cutting calories within a month, you need to prioritize foods that are low in calories but rich in nutrients. These foods will help you achieve lower calorie levels, while still providing the nutrients you need for daily activities.

Nutrient-rich foods are foods that are relatively low in calories but high in nutrients such as protein, fiber, vitamins or minerals. They are very high in nutrients with a correspondingly low amount of calories.
Lean protein is a prime example of a nutrient-dense food that aids weight loss. It ensures your energy throughout the day and at the same time, by choosing a lower fat product, you also get a lower calorie option.
Eat 80-110 grams of fat-free protein with each meal or snack. ^{[8] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source} You can try: poultry, lean beef, eggs, low-fat milk, tofu or legumes.
Besides protein, both fruits and vegetables are considered low-calorie and nutrient-dense foods. ^{[9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}^{[10] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source} Also, they contain high amounts of dietary fiber that helps support aids digestion and increases your feeling of fullness and satisfaction.
Don’t forget fruits and vegetables in every meal and snack. Aim for 1/2 cup or small piece of fruit, 1 cup of vegetables, or 2 cups of leafy greens per meal. ^{[11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}^{[12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Include 50% whole grains in your grain servings. 100% whole grains are a better and more nutritious choice than refined grains or white flour. ^{[13] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source} Try to ensure that half of your cereal servings are whole grains for the best nutritional benefits.

Whole grains are high in protein, fiber, and other essential nutrients. At the same time, they are also less processed. ^{[14] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
One serving of cereal is equivalent to about 1/2 cup or 30 grams. Eat 2-3 servings of whole grains per day. ^{[15] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to source}
Some studies show that diets low in grains and other carbohydrates result in faster weight loss than conventional low-calorie weight loss diets. For quick results, try to reduce grains in your diet. ^{[16] X Trusted Source Mayo Clinic Go to Source}

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Limit snacking. Snacking too much or too often throughout the day can hinder weight loss, and can even cause you to gain weight back – especially when you only give yourself a month to lose weight. Be mindful of your snacks and limit them to achieve your goals.

Certain snacks can fit into your weight loss plan. Choose foods that have 150 calories or less and are rich in protein and fiber. ^{[17] X Trusted Source Mayo Clinic Go to Source} This combination will provide some essential nutrients and energy and help you feel satisfied for longer.
Some healthy snacks include: a stick of low-fat cottage cheese and a piece of fruit, a small serving of Greek yogurt or a hard-boiled egg.
Try to snack only when you’re really hungry and as planned, there’s an hour or two left before your next meal or snack. ^{[18] X Trusted Source Mayo Clinic Go to Source}
If you’re hungry and it’s almost time to eat, try to wait. You can drink water or try some other zero-calorie beverage to temporarily deal with hunger while waiting for mealtime to come.

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Eliminate unhealthy foods. Indulging yourself once in a while is acceptable, however, when trying to lose weight in just one month, to be effective, you need to limit unhealthy products in your diet. daily diet. Overall, these foods are high in calories and very low in nutrients. Here are some foods you need to avoid:

Soda
Fries and crackers
Sweets and desserts
White noodles, rice, bread
Foods high in refined sugar, cane sugar or high fructose corn syrup (HFCS)
Energy drinks and creamy/sugar coffee

Combine Workouts

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Incorporate regular aerobic (aerobic) exercise. This cardio exercise is so named because they get your heart pumping. Set a goal of 150 minutes of aerobic exercise per week. ^{[19] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} Over a month, this physical activity should be able to make a significant contribution to your weight loss.

You need to make time for practice. Be creative! Take a walk before work or maybe go to the gym right after work. Cycle to work or you can even start scheduling more physical activity on the weekends.
See you practice together. Once you’ve made a commitment to someone else, your ability to follow through on your plan will be greatly enhanced. ^{[20] X Research Sources}
Try to find an activity that you enjoy. Exercise will be lighter if it brings you joy.
Activities you can try include: running, hiking, swimming, dancing or dance classes and at-home band workouts.

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You also need a few days of strength training. Besides cardio and aerobic exercises, try to spend 1-3 days doing strength training. ^{[21] X Trusted Source Centers for Disease Contrp and Prevention Go to the source} This will help you maintain your weight after the month of dieting is over.

Lifting weights or using weight machines helps you build muscle mass. The more muscle you have, the lower your risk of osteoporosis and the higher the number of calories consumed at rest. ^{[22] X Trusted Source Centers for Disease Contrp and Prevention Go to source}
Besides weightlifting, yoga and pilates are two disciplines that focus on building fitness and endurance. It can be difficult at first, but once you get the hang of it, training the muscles of these two disciplines can become incredibly relaxing.

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Don’t get too loose when exercising. It’s not just because you’re working out that you can eat comfortably. Try to maintain your weight loss diet and nutritional levels while working out.

If you have to reward yourself or overeat, use a low-calorie and nutrient-dense option. For example, if you crave sweets, you can choose yogurt, fruit ice cream or fruit salad. Also, a lot of people who lose weight make it through their workouts because they really like the endorphin rush that comes right after a workout.
Besides, increasing exercise can make you feel hungry all day. Make sure you eat enough protein throughout the day and eat it often. If an additional snack is needed, keep it to no more than 150 calories.

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Increase movement throughout the day. In addition to scheduled strength and aerobic exercise, being more active throughout the day is another way to increase your total calorie intake and lose weight.

Lifestyle activities, or exercises that are a permanent part of your daily routine, can help you burn extra calories. These are your daily activities – walking and getting in and out of the car, going up and down stairs, picking up mail or clearing leaves in the garden.
Taken separately, many of these activities don’t consume large amounts of calories. However, added up at the end of the day, they can make a significant impact on the total number of calories you burn throughout the day.
During your one-month period, increase your activity and move each day. Try to park further away, always take the stairs, take a short walk during your lunch break or do some light yoga before bed.

Weight Maintenance and Progress Assessment

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Set up a support group. At any time, even for a short period of time, a support group can help with your weight loss.

Research shows that people with support groups are more successful with long-term weight loss. ^{[23] X Trusted Source American Psychpogical Association Go to Source}
Try asking a friend or family member to support your weight loss campaign. They can give you extra motivation or pressure to make sure you get the job done.
You might also consider asking them to lose weight together. Pretty much everyone wants to shed some extra pounds and it’s more fun when everyone does it together.

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Recheck the measurements. Compare with your measurements in the first week. Track your results and let small achievements motivate you to keep working.

You also need to keep a check on your weight. After a month, you might decide to lose another 2 kg or stick with your current program for an extra month to see how much you can lose.
Also, don’t forget to keep track of your measurements. You may have lost weight, but for now you still want to focus on training and building muscle.

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Self-reward. Here’s how to make you happy and motivated. Small rewards can help you stick with weight loss in the long run.

Set small rewards for small achievements. For example, you can reward yourself with some practice music as you go through the first week of your new diet and exercise program.
Set bigger rewards for bigger achievements. For example, you can reward yourself with a new outfit when you lose the first 2 kg.
In general, when trying to lose weight, you shouldn’t use food or a meal as a reward. They can get in the way of your long-term goals.

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Review goals. Now your one month period is over. Maybe you’ve lost a few pounds, or you’ve even gotten in better shape. Review your weight goal to determine if you want to continue with your current weight loss regimen.

Even if you make significant progress in a month’s time, if you want to lose more than 4 kg, you will need to continue your diet and exercise program to be able to lose even more weight.
Even if you’ve reached your goal weight, you may still want to consider continuing to increase your physical activity to maintain your weight and balance.
If you haven’t reached your goal weight, keep pushing. Or, if needed, make some adjustments to your diet and exercise plan so you can lose more weight or make them more relevant to your lifestyle.

Advice

Ask your doctor to closely monitor your progress to make sure everything is done safely and in a healthy way.
Avoid going to the grocery store on an empty stomach. When you’re hungry, it’s hard to resist the appeal of advertising packaging or the stimulation of “Point-of-Sales” (such as candy/chocolate bars offering you at the checkout counter). ). That’s also when you become most easily defeated by these sales tips.
Always go grocery shopping with a well thought out and well thought out grocery list, trying to stick to this list as closely as possible. If a must-have item is missing, prioritize the healthiest product you can find.
Everyone is not the same and depending on the body type, the weight loss program for each individual can be very different. Make sure you consult your doctor before starting anything too ambitious.

Steps

Preparing to Lose Weight

Change your Diet

Combine Workouts

Weight Maintenance and Progress Assessment

Advice

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