We all want to lose those unwanted pounds, don’t we? But losing weight in a time crunch can be daunting. So if you are wondering how to lose weight in a month, we have a solution for you right in this article. Technically you will have to burn 3500 calories per week if you want to lose about 10 pounds in a month. But physically, it might not be possible, and the calorie deficit might slow down your metabolism.
With all that said, what do you think you should do to lose those unwanted pounds in a month? Read on to learn more!
How to Lose Weight in One Month at Home Naturally:
Losing weight in a stipulated amount of time, like a month, can be physically daunting. But if you follow some simple techniques, you can lose weight healthily. We present you with some of the best tips you can include in your daily routine.
1. Have a Very Realistic Goal:
We all tend to have a set mind when we want to lose weight, but do you know what a realistic goal is? Losing 1 to 2 pounds a week can be a wise goal over the long term. It would help if you burned 500 to 1000 calories more than you consume each day with a combination of physical activity and a low-calorie diet when you want to lose 1 to 2 pounds a week.
Losing 5% of your current weight may be a realistic goal, at least initially, depending on your weight. You can reduce the risk of several chronic health issues even with this slight weight loss.
It is essential to think about both outcome and process goals when you are setting goals for yourself. For example, losing 10 pounds is an example of an outcome goal, whereas walking every day for 30 minutes is a process goal. Changing your habits is the key to weight loss; therefore, it is essential to have a process goal and outcome goal.
2. Drink More Water:
Drinking water is one of the common suggestions we hear for any health issue because we drink lesser water than we are supposed to. Ideally, you must drink three liters per day if you are looking to lose weight. But you must drink 4 to 5 liters of water if you are workout and break a sweat. You might feel more fatigued and tired if you don’t drink enough water, stopping you from losing those extra pounds by halting the metabolism (1). So, keep a count of the number of glasses you consume by setting a reminder on your phone.
3. Eating Slowly:
According to scientists, you can reduce calorie consumption and reduce hunger by eating slowly, and chewing food helps manage weight, according to scientists (2). People with obesity and diabetes use eating slowly as a dietary strategy (3). It is advised to pay attention to what you eat and chew your food thoroughly not to consume too much food.
4. Do Nothing Else While Eating:
We are so used to multitasking in this generation that we tend to implement the same while eating. As a result, you are likely to consume more food and pile on extra pounds when you multitask during your meals. So, It is time to remember the advice from our elders and concentrate on meals without any distractions.
5. Count Calories Intake:
More calories out and fewer calories in the simple mantra you need to follow to lose weight (4). You can keep track of your weight loss progress by counting the number of calories you are consuming. To kick-start your weight loss process, you need to reduce 500 calories from your total calorie intake in the first week, ideally. After that, consuming 1200-1500 calories per day is recommended depending upon your daily caloric expenditure.
It is not ideal to have a very low-calorie diet if you work out regularly. Therefore, plan your meal according to the intensity and time of your workout.
6. Low Fat Diet:
When you are planning a diet to lose weight in one month, you need to consume foods that are low in fats. Although fats can be harmful, you can include healthy fats like medium-chain saturated fats, Omega-3 polyunsaturated fatty acids, and monounsaturated fatty acids in your diet (5). In addition, you will be able to deal with the inflammation associated with weight gain when you consume healthy fats (6). Some of the foods sources of healthy fat are:
- Fishes like sardine, mackerel, salmon, tuna.
- Rice bran oil, olive oil.
- Peanut butter, sunflower butter.
- Melon seeds, chia seeds, sunflower seeds, flax seeds.
- Walnuts, almonds, hazelnuts, macadamia nuts, pistachios.
7. Eat More Fiber in Your Diet:
Dietary fiber plays an essential role in maintaining the health of your digestive system. However, it is a good carb that is not easily digestible and absorbable. Instead, it helps increase the variety of good gut bacteria, helps break down fat to shoer-chain fatty acids, and adds bulk to your stool.
In addition, when you consume vegetables, fruits, and whole grains with more dietary fiber, you will increase your satiety by forming a gel-like layer, making you lose weight efficiently (7). Therefore, consuming dietary fiber-rich foods can reduce your calorie intake and keep your hunger in check.
8. Reduce Your Carbohydrates Intake:
According to research, reducing the intake of carbs is an effective way to lose weight, according to research (8). Make some healthy swaps like cauliflower rice, chickpea pasts instead of white rice and wheat pasta. Also, it would help if you filled up on proteins and fats instead of carbs. Your body uses the stored fat as fuel since your body runs out of glucose because fewer carbs.
But before you make implementations and replacements in your daily diet, make sure you consult your health professional. It is essential to take guidance from a nutritionist since low-carb diets are not suitable for everyone.
9. High Protein Diet:
When you are looking for a way to lose weight, a high-protein and low-carb diet work wonders. It prevents weight regain and maintains muscle mass by reducing energy intake (9). Some of the foods that are considered good sources of protein and you can include in your diet are:
- Skinless chicken breast.
- Mackerel, salmon, basa, pomfret, rohu, basa, sardine, haddock.
- Ground turkey.
- Ricotta cheese, cottage cheese.
- Mushroom, tofu, casein water.
- Lentils, soybeans, kidney beans, black beans, garbanzo beans, peas.
- Egg whites, soybean milk.
- Almonds, pistachios, sunflower seeds, flaxseeds, chia seeds.
10. Prepare Meals at Home:
We often observe that people who eat home-cooked meals tend to gain little unwanted weight. Try to eat a home-cooked meal at least five days a week for healthy nutrition, but you can take a break once in a while from the cooking and have a cheat day. Here are some shortcut foods and tips you can follow that help you prepare a meal in less time:
- Grilled salmon.
- Deli chicken.
- Precut your veggies.
- Prewash your salads.
11. Fruits and Vegetables:
Instead of foods high in fat and calories, fill your diet with fruits and vegetables that can not only be healthy but also helps you lose weight naturally. Every day, make a point to consume at least three fruits and five types of vegetables. The fruits and veggies have reasonable amounts of fiber, phytonutrients, minerals, and vitamins that provide your body with nutrition and keep you full for an extended period. In addition, you can complete your diet by including whole grains that help burn belly fat by keeping you full for longer.
12. Intermittent Fasting:
Intermittent fasting is yet another way to lose body fat in 1 month and is scientifically proven to create a caloric deficit (10). 16/8 intermittent fasting is one of the popular methods in which you fast for 16 hours and eat food for eight hours. Along with weight loss, this type of intermittent fasting has many other health benefits. You can gradually make it a routine but start by fasting once a week.
13. Stop Eating Junk Foods:
We all know how harmful junk food can be, but we still munch on them without a second thought. Processed foods like sausage, ready-to-eat foods, frozen foods are unhealthy since they contain flavoring agents, preservatives, and added sugar. These foods are high in trans fats and calories and little to no nutritional content. Therefore replace junk food with fresh fruits, veggies, healthy fats to lose weight healthily.
14. Lower the Sugared Drinks Intake:
If you are looking to lose weight in one month at home, naturally, you must avoid consuming soda or any sugary drinks. These drinks have artificial flavors, sweeteners, preservatives and are high in calories and sugar. Instead of sugary drinks, go for plain water, coconut water, or detox water.
15. Get Enough Sleep:
Along with proper diet and exercise, adequate sleep is necessary to maintain a healthy weight. As important as working out five hours a week is, sleep and rest are also important because sleep deprivation causes weight gain (11). The wear and tear of your muscles during your workout need healing, and sleep helps rebuild muscle fibers naturally.
16. Move More:
Due to the pandemic, many of us are stuck in our chairs before computer screens. When you sit in one place for an extended period without any physical activity, you get muscle cramps and increase the chance of fat accumulation. So, whether it is your home, office, or school, walking once in a while is a must. You can improve your overall health tenfold by walking 15 to 20 minutes every day.
So with minimal effort, you can burn calories by making few modifications to your daily routine. For example, take stairs instead of an elevator, stretch your body as frequently as possible.
17. Regular Cardio Exercise Helps to Lose Weight:
When it comes to weight loss in one month, cardio can be very effective. According to a study, you can achieve lower body fat and waist circumference by practicing high-intensity cardio (12). Swimming, running, aerobics, Zumba, jumping rope are some of the activities you can try.
18. Strength Training:
Although cardio is effective in fat loss, it also causes muscle loss. But if you want to prevent muscle loss, you need to start strength training after two weeks of practicing cardio exercises. After that, it is best to start strength training twice a week to maintain a healthy weight loss. Resistance band training, TRX training, weight lifting, bodyweight exercises are some of the strength training exercises you can try.
19. Eliminate Smoking and Reduce Alcohol Consumption:
No one stops you from drinking one or two glasses of alcohol or smoke -occasionally. Still, if you are an occasional drinker or smoker, it is time to lose the habit because it causes weight gain since liquor is high in calories. In addition, the vitamins and minerals from your food are not absorbed into your body correctly when you drink excess alcohol. So, alcohol could be undoing your efforts even if you eat a healthy diet.
20. Reward Yourself When a Goal is Met:
Who doesn’t like praise when you do something good. The same stands true when you are trying to lose weight. With all the changes in your lifestyle, diet, and goals, you should reward yourself once you reach the goal. Initially, you can determine what the reward will be to keep yourself motivated in the path to lose weight in a month.
Losing weight in a month can be a challenging task. But by following the tips mentioned in this article, you can lose weight in a month, especially if you have an upcoming event. If you have any medical conditions, get a customized diet chart by consulting your doctor. You can shed those unwanted pounds by having the proper planning. Don’t forget to let us know if the article was helpful.
Disclaimer: The content mentioned in this article is based on mere research and not a replacement for professional advice. Consult a doctor if you are unsure, and the website is not responsible for the effect the information might have on your body.
1. What are the fats you need to cut down to lose weight?
Ans: The calorie intake of less than 10 percent needs to come from saturated fats since they can be counter-productive for weight loss. Instead, include foods like olive oil, tofu, avocado, small amounts of nuts, and cold-water fish that contain more healthy monounsaturated and polyunsaturated fats.
2. Will drinking water before a meal help you lose weight?
Ans: Drinking water before mealtime will make you eat less by making you feel full. It not only keeps your body hydrated, but the water weight is also lower when your kidneys are moving water through your body.
3. Does planning a meal help you lose weight?
Ans: If you are a spontaneous person, eating is not a place you should try. Instead, a well-balanced diet plan that includes planning your meals and snacks helps you lose weight consistently.