You are viewing the article How to Lose Weight in One Month at Tnhelearning.edu.vn you can quickly access the necessary information in the table of contents of the article below.
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 57,126 times.
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.
Steps
Preparing to Lose Weight
- 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.
- 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.
- 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
- 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
- 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
- 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
- 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.
- 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
- Aim for a minimum of 2 liters or 8 glasses of water per day. Some people even need up to 13 glasses a day to stay hydrated.
- Carry a water bottle with you. You will find that with a water bottle by your side, simply because it is available, you will drink more water.
- There are many ways to change drinks without following a lot of calories. You can try adding a few slices of lemon or orange, pairing it with a calorie-free drink, or making herbal tea or decaffeinated coffee.
Combine Workouts
- 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.
- 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.
- 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.
- 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
- 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.
- 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.
- 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.
- 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.
This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
There are 15 references cited in this article that you can view at the bottom of the page.
This article has been viewed 57,126 times.
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.
Thank you for reading this post How to Lose Weight in One Month at Tnhelearning.edu.vn You can comment, see more related articles below and hope to help you with interesting information.
Related Search: