Giving yourself a month to lose weight means taking the path on the right foot. Realistically, you can aim to lose around 2.5-4 pounds per month. Losing weight at this rate is usually considered safe, healthy, and more sustainable in the long term. During the next thirty days, you will need to make numerous changes to your habits, in terms of diet, exercise and lifestyle. In addition to losing weight, you will also see your overall health improve.
Steps
Part 1 of 4: Preparing to Lose Weight
Step 1. Set yourself a goal
Setting a realistic goal, in terms of weight or wellness, is a great start. During the next month, it is important to have a goal to head towards and milestones to set out.
- Decide how many pounds you want to lose, in how long, and consider any other goals related to your health. Set a target for the weight you want to achieve within a month.
- Losing 1/2 to 1 pound per week is generally considered healthy. As a result, you can aim to lose 2 to 4 kilos in one month. A more ambitious goal could easily turn out to be unrealistic.
- Set goals in terms of physical activity and lifestyle as well. For example, you might decide to train 3 times a week for 30 minutes. In addition to helping you lose weight, this will help improve your overall health.
- Remember that losing a lot of weight quickly is risky and often ineffective. Losing weight quickly means taking the risk of getting it back just as quickly. The only way to achieve definitive results is to actually change your lifestyle. The "lightning diets", which force you to starve the body or take dangerous pills, do nothing but deprive the body of its fluids; as soon as they are stopped, the lost kilos will be regained quickly.
Step 2. Take your measurements
This is the most effective way to keep track of your progress. By re-measuring your body over the next month, you will see if your chosen diet and exercise program are really good, if not, you can make the necessary changes.
- The scale also helps you keep track of your progress easily. Weigh yourself regularly, a couple of times a week, taking note of the results. Most likely during the first week (or the first two) you will notice the most consistent effects.
- Since the scale cannot provide a complete view of the weight loss process, it is advisable to take body measurements as well. The data obtained will help you understand in which areas you are losing weight.
- Take the measurements of the shoulders, bust, waist, hips and thighs; repeat the measurements every two weeks. Over the course of the month you should be able to see some changes.
Step 3. Start keeping a journal
You will find that it is an excellent ally during the slimming process. You can use it to prepare yourself to lose weight, motivate yourself along the way and help you maintain the results achieved over time.
- Start by writing down your weight loss and wellness goals. Write down how many pounds you want to lose and how you plan to track your progress.
- Also take note of the aspects of your diet and lifestyle that you want to change. For example, you may want to give up sodas while making a commitment to eat more fruits and vegetables; you may also want to do more physical activity.
- Your diary can also help you keep track of meals and workouts. Research has shown that those who keep track of what they eat daily and the exercise they do manage to maintain their goals for longer.
Part 2 of 4: Changing Your Diet
Step 1. Set a calorie limit
If you want to be able to lose weight, you need to reduce your daily calorie intake. There are two ways to act on the amount of calories consumed: only through the diet or by combining diet with physical activity.
- Half a kilo of fat mass equals about 3,500 calories, so to lose half a kilo of fat, you have to give up 3,500 calories per week. Reducing your daily calorie intake by 500 calories will help you lose half a kilo or one kilo per week. Maintaining this new calorie regimen for the entire course of the month will allow you to lose 2.5-4 pounds.
- Use your paper or app food diary to figure out how many calories you can eliminate from your current diet. Subtract 500 calories from your normal daily diet to reach a level that allows you to lose about half a kilo or one kilo per week.
- Don't drop below 1,200 calories per day. A too low calorie intake could cause even serious nutritional deficiencies, damaging muscle mass and slowing down the weight loss process in the long term. Not taking in adequate calories for a long time, in this case for a month, will end up hindering or slowing down weight loss.
- The best way to effectively reduce calories is to eat low-calorie but nutrient-rich foods, while also combining your diet with regular physical activity.
Step 2. Include fruits, vegetables and proteins in your every meal
When trying to lose weight and cut calories over the course of a month, focus on eating low-calorie but nutrient-dense foods that allow you to reduce calories while still meeting your daily nutritional needs.
- Foods rich in nutrients are those that are moderately low in calories, but very rich in nutrients such as proteins, fibers, vitamins and minerals. A few calories therefore correspond to high levels of nutrients.
- Lean protein is a great example of a nutrient-rich food that promotes weight loss. The leanest cuts of meat bring only a few calories while still allowing you to feel full and satisfied for a long time.
- Include a serving of lean protein (90-120 grams) in each of your meals or snacks. For example, you can choose from: poultry, lean cuts of red meats, eggs, low-fat dairy products, tofu and legumes.
- In addition to protein, fruits and vegetables are also considered low-calorie, but nutrient-rich foods. Since they also contain an excellent number of fibers, both ensure a high sense of satiety, also aiding digestion.
- Include fruit or vegetables in your every meal and snack. One serving corresponds to 60 g of fruit, a small fruit or 70 g of vegetables (450 g in the case of a leafy vegetable).
Step 3. Combine whole grains with refined ones, with a proportion of 50%
Eating only whole grains, excluding flours and refined grains from the diet, would be the best choice, as well as the most nutritious. Try to incorporate at least 50% of whole grains into your diet compared to refined ones to reap the multiple nutritional benefits.
- Compared to refined ones, whole grains contain a greater number of proteins, fibers and other essential nutrients; moreover, they are less treated.
- A serving of whole grains equals about 30 grams. Include 2-3 servings in your diet daily.
- Some studies have shown that, compared to normal low-calorie diets, a diet low in cereals and other carbohydrates guarantees faster weight loss. If you want to lose weight faster, then try to eat few grains.
Step 4. Limit snacks between meals
Eating between meals can hinder the weight loss process, sometimes even causing weight gain, especially when you decide to diet for a limited amount of time, such as a month. Be aware of everything you eat between meals, trying to limit yourself to help achieve your goal.
- Some snacks can help you lose weight. Choose snacks rich in fiber and protein that do not exceed 150 calories. This combination of nutrients will give you energy, meet your daily nutritional needs and allow you to feel full for longer.
- Some examples of healthy snacks include: a piece of low-fat cheese accompanied by fruit, a small portion of Greek yogurt, or a hard-boiled egg.
- Try to eat between meals only when you feel really hungry and the next meal or snack is scheduled for at least an hour or two.
- If you are hungry but close to sitting down at the table, wait. Try drinking water or another calorie-free beverage to ease your hunger symptoms until it's time to eat.
Step 5. Cut down on unhealthy foods
Making a few exceptions from time to time is not a problem, but if you want to lose weight, you need to limit harmful foods in your daily diet, only in this way you will be able to reach your goal of losing weight in one month. These foods are usually high in calories, but low in nutrients. Here are some examples of foods to avoid:
- Carbonated drinks
- Chips and crackers
- Sweets and candies
- Refined pasta, rice and bread
- Foods rich in refined sugars, brown sugar, or fructose syrup (also called high fructose corn syrup)
- Energy drinks and coffee-based drinks (enriched with creams, syrups, sugar, etc.)
Step 6. Drink the water
In addition to giving you a sense of satiety, water helps you control hunger and keep you hydrated throughout the day.
- Aim to drink at least 8 glasses of water a day, which is about two liters. Depending on their body characteristics and the amount of physical activity they do, some people may need to drink up to 13 glasses of water a day to stay hydrated.
- Keep a bottle of water close at hand, even when you are away from home. Most likely, you will find that having constant visual stimulation will make it much easier to cope with your daily water needs.
- There are many ways to liven up a simple glass of water without adding too many calories. Try flavoring the water with a few slices of citrus fruit (lemon, orange, lime) or a calorie-free drink, or replace it with herbal tea or decaffeinated tea.
Part 3 of 4: Integrating Exercise
Step 1. Get regular aerobic activity
Cardiovascular activity owes its name to the ability to accelerate the heartbeat. Aim for 150 minutes of aerobic exercise per week. With exercise, you can make a significant contribution to your weight loss effort over the course of a month.
- Plan time for physical activity in advance. Be creative in carving out spaces in everyday life! You can go for a walk before work or go to the gym right after you leave the office. Alternatively, cycle to school or work and start planning weekend sports.
- Exercise with friends. Making a commitment to someone is an incentive to stick to plans more rigorously.
- Choose a type of physical activity that you enjoy. Training while having fun is much less tiring.
- Activities that can help you lose weight include: running, hiking, swimming, dancing, aerobics, training by taking an online or DVD class.
Step 2. Add some strength training
In addition to aerobic and cardiovascular activity, it is important to include 1 to 3 weekly sessions of strength exercises. This exercise regimen will help you maintain your weight even after completing the diet period.
- Weight lifting, with free weights or with gym equipment, promotes the development of lean muscle mass. A higher percentage of muscle mass reduces the risk of osteoporosis, and also allows you to burn more calories even when you are at rest.
- In addition to weight lifting, yoga and pilates also focus on increasing strength and endurance. Initially, both disciplines may prove to be tough and challenging, but as you develop a higher percentage of lean mass, they will become more and more enjoyable and relaxing.
Step 3. Physical activity shouldn't be an excuse to give in to temptation
Just because you get active doesn't mean you can eat whatever you want. Try to maintain a healthy and nutritious diet that will help you lose weight, even during training periods.
- Even when you want to reward yourself for your efforts or are craving something greedy, opt for a nutritious, low-calorie snack. For example, if you are craving something sweet, you can eat a fruit yogurt or a red fruit salad.
- Enjoy the spike in endorphin rush that follows physical activity instead of thinking about a snack. For example, you could relax and focus on how you feel or maybe take a long, relaxing shower.
- Note that when you exercise a lot, you can feel hungrier than usual. Make sure you are providing your body with the right amount of protein and eat regular meals. If you need an additional snack, make sure it doesn't exceed 150 calories.
Step 4. Move more throughout the day
In addition to scheduled physical activity, you can increase the number of calories burned, and therefore promote weight loss, by moving more at any time of the day.
- Normal daily activities, as well as those exercises that are an integral part of your routine, can help you burn even more calories. We are talking about those tasks you do every day, for example walking to and from the car, going up and down the stairs, going to collect the mail or raking leaves in the garden.
- Most of these activities don't burn a lot of calories. Nevertheless, combined with each other, at the end of the day they can make a significant contribution to the number of calories burned.
- Over the current month, gradually increase the number of exercises you perform daily. For example, try parking a few blocks away, use the stairs instead of the elevator, take a short walk during your lunch break or do some light yoga exercises before bed.
Part 4 of 4: Evaluating and Maintaining Progress
Step 1. Create a support group
When trying to lose weight, even in a limited period of time, it is very helpful to be able to rely on a support group.
- Research has shown that those who have a support group are more likely to succeed and perform better over the long term.
- During the diet period, ask for support from friends and family. Thanks to their support it will be easier to stay motivated and responsible.
- Find out if any of them would like to support you in your diet and exercise program. Many people dream of shedding unnecessary pounds; doing it together will surely be more fun.
Step 2. Take your measurements again
Compare the results with the data collected during the first week. Keep track of the results, every little achievement will give you the strength you need to persevere.
- Also, weigh yourself regularly. After the first month, you may decide that you want to lose another 2 or 3 pounds or continue the diet for another thirty days to see if you can lose more unnecessary weight.
- When keeping track of your body measurements, remember that, in addition to losing weight, it is also worth focusing on toning and developing muscles.
Step 3. Reward yourself
Rewarding yourself for your achievements is an effective and fun way to be able to stay on the right path and maintain the right determination. Establish small incentives in advance to help you stay accountable and maintain your achievements.
- Think of small rewards suitable for small goals. For example, after completing the first week of training, you could introduce new songs to listen to while exercising.
- Set bigger rewards for major goals. For example, treat yourself to a new outfit when the scale says you've managed to lose 2 pounds.
- In general, when you want to lose weight, it is not advisable to reward yourself with something to eat or a special meal. These types of rewards can in fact hinder long-term goals.
Step 4. Evaluate the results achieved
The first month is over, you have probably lost weight, a factor that has allowed you to feel fitter. At this point it is necessary to analyze the results to decide whether to further extend the diet period.
- Although it is possible to make significant progress in a month, if you need to lose more than 5 kilos, you will most likely have to continue dieting and training, only in this way you can reach new goals.
- If you have reached the desired weight, you can still decide to keep the new training regime to keep fit and preserve the results obtained over time.
- If you have not yet reached your desired weight, continue with your diet and physical activity. Remember that you may need to make some changes to your current diet and exercise regimen to help you lose weight further or to adjust new habits to your lifestyle.
Advice
- Make sure your weight loss journey is safe and beneficial to your health by asking your doctor to monitor your progress closely.
- Do not go shopping when you are hungry or on an empty stomach, you would be extremely vulnerable and resisting temptation would be much more difficult, especially at the sight of the many goodies placed around the counter.
- Try to go to the supermarket with a ready and precise shopping list, so do what you can to follow it in detail. If you need to buy something you forgot to list, choose the healthiest option available.
- Each person is different. The characteristics of your body greatly affect the diet plan that best suits your needs. Before embarking on any diet, at the risk of setting too ambitious goals, talk to your doctor.
