Giving it a month is a great way to start a weight loss plan. Realistically, you can expect a loss of 2–4 kg per month. This rate of decline is generally considered healthier, safer and more stable in the long term. You will need to change a few things in your diet, exercise routine and lifestyle during the month to help reduce excess weight and improve your overall health.
Step
Part 1 of 4: Preparing to Lose Weight
Step 1. Set goals
Setting realistic weight or health goals is a great start in a weight loss plan. Goals allow you to track and strive for a month.
- Think about how many pounds you want to lose, what your time frame and other health or fitness goals are. Set a goal of how many kilos to lose and a target weight after one month.
- A healthy weight loss range is 0.5–1 kg a week. What does it mean? In general, you can lose 2–4 kg in one month. Setting goals to reduce more than that is generally considered unrealistic.
- You may also need to set goals regarding exercise or lifestyle factors. For example, say you set a goal to exercise 3 days a week for 30 minutes. This is a great goal based on health and will also support weight loss efforts.
- Remember, dramatic weight loss is risky and often ineffective. The faster you lose weight, the easier it will be to regain it. Only real lifestyle changes can produce effective results. Strict diets, such as pills or body washes may help reduce water weight, but they mostly work by starving you.
Step 2. Measure your body
Measuring body is the most effective way to track progress. Body measurements also provide information on whether your diet and exercise program is effective or not.
- An easy way to track progress is to weigh yourself regularly. Stand on the scale 1-2 times per week and record your weight each time. It's likely that you'll see some weight loss in the first week or two of your planned one-month time frame.
- Since weight alone doesn't give you a full picture of the success of your program, you may need to measure yourself. Body size can help you see where the reduction is occurring.
- Measure the circumference of your shoulders, chest, waist, hips and thighs, do this approximately once every 2 weeks. After a month, you can definitely see a change.
Step 3. Start journaling
Journals are a great tool if you're planning to lose weight. You can use it to help prepare for the program, motivate you during the program, and help maintain your weight.
- To start, write about your weight loss and health goals in a journal. Write down how many pounds you want to lose and how you will track progress.
- You can also note aspects of your diet or lifestyle that you want to change. For example, you might want to cut back on soda, increase your activity or eat more fruits and vegetables.
- Plus, you can use it as a food and exercise journal. Studies show that people who track their food intake and exercise can maintain their weight for a longer period of time.
Part 2 of 4: Changing Your Diet
Step 1. Calculate your calorie limit
In an effort to lose weight, you must cut down on a few calories each day. You can choose to cut calories only or combine diet and exercise.
- 0.5 kg of fat contains about 3,500 calories. To lose 0.5 kg of fat per week, you must reduce 3,500 calories from what you normally consume each week. Cutting back 500 calories daily will help you lose 0.5–1 kg per week. By following this plan, you will be able to lose the targeted 2–4 kg.
- Use a food journal or food journal app to help figure out how many calories you can cut. Subtract 500 calories from your daily consumption to reach a calorie level that will help you lose about 0.5–1 kg per week.
- Don't eat under 1,200 calories daily. This will result in malnutrition, loss of muscle mass, and slower weight loss in the long run. If you don't eat an adequate number of calories for a month, you will find that your weight loss slows or stops.
- The best way to cut calories is to eat a low-calorie but nutrient-rich diet combined with regular exercise.
Step 2. Eat protein, fruit and vegetables at every meal
When you're trying to lose weight and cut calories for a month, you need to focus on low-calorie but nutrient-dense foods. These foods will help you meet the desired calorie reduction while still eating proper nutrition each day.
- Nutrient-dense foods are foods that are quite low in calories, but contain very high nutrients such as protein, fiber, vitamins, and minerals. These foods contain high amounts of nutrients but low in calories.
- Lean protein is an example of a nutrient-dense food that will aid weight loss. Lean protein keeps you full longer throughout the day and when you choose lean cuts of meat, you are choosing fewer calories.
- Include 85–100 grams of lean protein in every meal and snack. Try foods like poultry, lean beef, eggs, low-fat dairy products, tofu or legumes.
- Apart from protein, fruits and vegetables are also considered low in calories and nutrient dense. In addition, fruits and vegetables are high in fiber which can aid digestion and make you feel full and full.
- Include one fruit or a serving of vegetables in every meal and snack. Try to eat 1 piece of fruit, 1 bowl of vegetables or 2 servings of green vegetables.
Step 3. Decide to make oats 50% of your carb intake
Choosing 100% whole wheat is considered better and more nutritious when compared to refined rice or wheat flour. Try to keep half of your carb intake from whole grains.
- Whole grains contain higher amounts of protein, fiber and other essential nutrients. In addition, whole wheat also does not go through many processes.
- One serving of oats is about cup or 30 grams. Consume 2-3 servings of whole grains daily.
- Several studies have shown that a diet low in wheat and other carbohydrates results in faster weight loss than a low-calorie diet alone. Try limiting carbohydrate choices for faster results.
Step 4. Cut back on snacks
Overeating or snacking throughout the day will hinder your program and may even gain weight, especially if you only have one month. Rethink your snacks and limit their consumption to help you lose weight.
- There are several types of snacks that are suitable for a weight loss plan. Choose snacks that contain 150 calories or less and are high in protein and fiber. This combination will give you energy and essential nutrients and keep you full longer.
- Some healthy snack options are low-fat cheese sticks and a piece of fruit, a small greek yogurt or hard-boiled egg.
- Try to snack only if you feel very hungry and there is still an hour or two before your next meal.
- If you feel hungry and it's close to mealtime, wait a bit. Try drinking water or another calorie-free beverage to delay hunger until it's time to eat.
Step 5. Avoid unhealthy foods
There's nothing wrong with wanting to indulge once in a while, but in order to lose weight within a month's time frame, you'll need to limit unhealthy foods from your daily diet. These foods are generally higher in calories and lower in nutrients. Here are some unhealthy foods and drinks to avoid:
- Soda
- Chips and crackers
- Sweets and desserts
- Pasta, rice and white bread
- Foods high in refined sugar, cane sugar, or high fructose corn syrup
- Energy drinks and coffee with added sugar/cream
Step 6. Drink water
Water not only makes you feel full, but also helps with hunger and keeps your body hydrated throughout the day.
- Try to drink at least 8 glasses of water a day. Some people may need 13 glasses a day to stay hydrated.
- Carry a water bottle with you wherever you go. You may notice that with a water bottle reminder, you drink more simply because the bottle is there.
- There are several ways to enjoy water without adding a lot of calories. Try adding a slice of lemon, lime, or sweet orange in a glass of water. You can also drink 0 calorie mixed drinks or make herbal or decaffeinated teas.
Part 3 of 4: Exercising
Step 1. Do aerobic exercise regularly
Cardiovascular exercise is so named because it gets your heart pumping. Aim for 150 minutes of aerobic exercise each week. During one month, there will be serious changes in weight loss through physical activity.
- You have to make time for exercise. Now bring out your creative side. You can walk before going to work, or maybe to the gym after work. You can also choose to cycle to work, and even start scheduling more strenuous physical activity on the weekends.
- Make exercise appointments with other people. If you make a promise to someone, chances are you won't break it.
- Try to find an activity you enjoy. Exercise won't be hard if you can have fun while doing it.
- Fun activities to try include running, hiking, swimming, dancing, or taking dance and exercise classes at home with videos to guide.
Step 2. Set aside a few days for strength training
In addition to cardiovascular and aerobic exercise, try to do 1–3 days of strength training. This will help you maintain your weight after the month is over.
- Lifting weights or using machines can help the body build muscle mass. The greater the muscle mass, the lower your risk of developing osteoporosis and the more calories you burn.
- In addition to lifting weights, do yoga and pilates that focus on building strength and stamina. It may be difficult at first, but building muscle mass with yoga and pilates can be very relaxing.
Step 3. Don't overeat even if you're exercising
Just because you're exercising now doesn't mean you can eat all you want. Try to stick to a nutritious weight loss diet even if you are exercising.
- If you have to reward yourself or have a craving for something, try a lower-calorie, more nutritious option. For example, if you're craving something sweet, try yogurt and fruit, or fruit lettuce.
- Try to enjoy a surge of endorphins after a workout and avoid snacking. For example, lean back in a chair and notice how your body feels, or take a shower to relax.
- Exercise can also make you feel hungrier. Make sure you eat enough protein throughout the day and eat regularly. If you need an extra snack, don't go over the maximum 150 calories.
Step 4. Add your daily gestures
In addition to strength training and planned aerobic exercise, another way to increase total calorie burn and weight loss is to move more throughout the day.
- Lifestyle activities, or exercise that is a regular part of your daily life, can help burn more calories. You do this activity every day, for example walking to and from the car, going up and down stairs, going out of the house to pick up the mail in the box, or sweeping the fallen leaves in the yard.
- Most of these activities do not burn hundreds of calories if not accompanied by other exercises. However, when combined, ultimately physical activity contributes significantly to the calorie burning that occurs throughout the day.
- Increase your daily activity and movement over a one month time frame. Try to park further away, always take the stairs, take a short walk before lunch or do some light yoga before going to bed at night.
Part 4 of 4: Maintaining Weight & Evaluating Progress
Step 1. Form some kind of support group
If you are trying to lose weight, even for a short period of time, a support group will be able to help you.
- Research shows that people who have support groups have better success in the long-term weight loss process.
- Try asking friends or family to support you during the weight loss process. They can motivate you and hold you accountable for achieving your goals.
- You can also ask them to join you on a weight loss diet. There are many people who want to lose weight and doing it together will be more fun.
Step 2. Measure your body again
Compare your current size with the size you took the first week. Track the results, and use those small successes as motivation to continue.
- Continue to weigh. After a month, you may decide to lose another 2.5 kg or continue the diet for another month to see how much you can lose.
- Also track your measurements. You may already be leaner, but now you want to focus on toning and building your muscles.
Step 3. Reward yourself
A fun way to keep going and stay motivated is to reward yourself. Enjoying small rewards can motivate you to keep going or help maintain your weight going forward.
- Prepare small rewards when you achieve small goals. For example, if you are successful on a new diet and exercise program during your first week, you can reward yourself with some new songs to accompany your workout.
- Set up bigger rewards if you achieve bigger goals. For example, you can buy new clothes if you manage to lose 2.5 kg.
- It's generally not recommended to reward yourself with a meal or dinner at a restaurant when you're trying to lose weight. This type of reward in the form of food will conflict with your long-term goals.
Step 4. Review your goals
So, a month has passed. By now you may have managed to lose weight and even have a great body and fitness. Review your goals again to see if you want to continue with your current diet.
- While you can make significant progress over the one month time frame, if you really need to lose 5 kg, you may need to continue with your diet and exercise to lose more.
- Even if you have reached your desired weight, you may want to continue the same activities to maintain your weight and physical fitness.
- If your goal has not been achieved, continue. Or, if you prefer, make some changes to your diet and exercise plan to help trigger more significant weight loss or create a plan that fits your lifestyle better.
Tips
- Have your doctor monitor your progress to make sure the program is safe and sound.
- Avoid shopping for household needs on an empty stomach. It's going to be hard to resist well-packaged food and enticing commercials (like candy or chocolate chip cookies waiting at the checkout counter) if you're hungry and prone to such marketing tricks.
- Try shopping with a well-prepared shopping list and try to stick to the list as much as possible. If you have to buy something you forgot to add to your list, look for the healthiest option you can find.
- Everyone is different, and a specific weight loss plan will vary greatly depending on your body shape. Make sure you consult a doctor before starting anything too ambitious.
