woman weight loss

How to lose 7 pounds in a month

Lose 7 pounds in a month

You can lose 7 pounds in a month. This is the recommended rate at which you should aim to lose weight. Slow and steady.  Weight loss is all about eating less than your body requires creating a caloric deficit. To lose 1 pound, you need to create a calorie deficit of about 3500 calories.  To lose 7 pounds the caloric deficit needs to be about 24,500 calories in a month.


For anyone, trying to lose weight, the first focus should always be on your diet. Did you know you would need to walk for at least 3-hours just to burn 1000 calories? KFC 3-piece crispy chicken is 1000 calories. It’s much easier to control what you eat than it is to burn it


This is not to mean exercise is not important because it is. However, no matter your goal be it to lose 7 pounds in a month or lose 10 pounds, diet is key. Change your diet to make the most impact on your weight loss. In this post we share with you everything you need to do to lose 7 pounds in a month;

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girl chooses between donuts and vegetable salad

How to lose 7 pounds in a month.

1. Count your calories.

We often forget that one of the major functions of foods is to provide the body with energy aka calories. Factors such as age, weight, height, lifestyle will determine just how many calories your body needs. Weight loss is a simple equation that involves eating less than your body needs.  When counting calories for weight loss, you know exactly how many calories you need to eat to lose weight.


You can determine this with a basic calorie calculator. For example, A 25-year old woman weighing 175 pounds needs to eat about 1917 calories to maintain her weight. However, to lose weight, she needs fewer calories. A 1400 calorie diet will allow her a deficit of 500-calories, a great way to jumpstart weight loss.


2. Intermittent fasting.

Intermittent fasting is an eating approach that calls for long fasting hours accompanies by short periods of eating. Unlike other weight-loss diets, intermittent fasting doesn’t tell you what to eat but when to eat. There are several intermittent fasting schedules to choose from. The most popular being the 16:8 intermittent fasting approach.


On this schedule, 16-hours of your day are spent fasting with only 8-hours allowed for eating. What makes this fasting schedule so popular for weight loss is that it leads to an automatic calorie reduction when done right. There’s only so much food you can eat within 8-hours right?


Most people find that they lose weight naturally with intermittent fasting due to this automatic calorie reduction. However, keep in mind that the foods you choose to eat during this time matter. If you find counting calories difficult or tiresome, then intermittent fasting should be a consideration, it’s just as effective for weight loss.

Grilled chicken breast

3. Eat more protein foods.

Did you know that eating high-protein food at breakfast can help reduce the number of calories consumed throughout the day? Not only are protein foods highly filling, but they take longer to break down keeping you full for longer. If you find yourself reaching out for the nearest snack a few hours after breakfast, it’s time to swap out the cereal for some omelet.


The best way to ensure you’re eating enough is to include high-protein foods in all your meals. By doing so, you will not only feel fuller for longer but also boost your metabolism.


Opt for some chicken salad or tuna sandwich at lunch.  If you have to snack in the afternoon, opt for cottage cheese or hard-boiled eggs. For dinner have some salmon, tuna, or lean cuts of meat.


4. Fill up on high-fiber foods.

High fiber foods such as legumes, veggies, prunes, blueberries have long been considered one of the best weight loss foods, and for good reason.  The viscous fiber found in these foods slows down the digestion of food keeping you full for longer. Besides, only plants contain fiber, adding these fiber foods to your diet is a great way to break the monotony of eating animal protein.


Instead of having animal protein for both lunch and dinner, have some beans for lunch. Swap out sugar-filled breakfast cereals with some oats for some much-needed fiber. Aim for at least 25g of fiber daily.

Farmer woman holding wooden box full of fresh raw vegetables. Basket with vegetable (cabbage, carrots, cucumbers, radish, corn, garlic and peppers) in the hands.

5. Add in some vegetables.

What makes vegetables a must-have when trying to lose weight is that most green veggies are incredibly low in calories. They’re a good way to ensure you’re full and satisfied without overeating. Just 100g of spinach contains 23 calories. Add them to your lunch and dinner and avoid the temptation of adding on calorie-dense foods.


6. Cut back on sugar-filled drinks.

While one can of soda in the morning and another in the afternoon might not seem like much. When you’re trying to lose weight, these liquid calories can add on unnecessary calories. Besides, most liquid calories are empty calories.


They’re very high in calories and sugars yet they provide you with no nutritional benefit. What’s worse, they don’t help with hunger. The high sugar levels actually make you feel like drinking more and more. If you’re trying to lose weight, you have to cut back on these drinks.


Small changes such as making your own coffee rather than buying it in-store can make big difference in your weight loss goal.


7. Cut back on refined carbs.

When it comes to refined carbs, the problem is that they’ve been stripped of fiber and nutrients during processing. When you eat these carbs, they’re easily broken down leaving you hungry soon after. An endless cycle that makes you eat more and more.


When you’re trying to lose weight, the goal is to eat less not eat more. Reducing the number of refined carbs in your diet can help do the trick. Opt for complex carbs such as whole grains, beans, nuts, and sweet potatoes. Instead of baked treats as your desserts, opt for some fresh fruit.


When you feel like having a piece of apple pie with 411 calories, opt for a fresh apple, it’s only about 67 calories.  Switch out high-sugar breakfast cereals for some oats etc. Even though this might seem like a small change, it makes a huge difference in your total daily calories.

Fit young woman wearing sportswear working out at home

8. Exercise.

Exercise is a great way to burn off extra calories. What’s so great about exercise is that the more you weigh, the more calories you will burn as you exercise. Healthy experts recommend that you aim to get at least 150-minutes of exercise every week. That’s about 30-minutes every day.


However, if your goal is to lose weight, you want to aim for at least 300-minutes of exercise weekly. The best weight loss exercise plan should include both cardio and strength training exercises.


Cardio is often the go-to for many as a weight-loss exercise due to its fat-burning effects. When doing cardio, you will burn fat fast. Best fat-burning cardio workouts include rowing, swimming, cycling, walking, running, etc. Did you know you can burn off as much as 294-calories in 30-minutes on a rowing machine?


You don’t always have to do these outdoors. Get yourself a rowing machine, or a stationary exercise bike and blast those calories in the comfort of your own home.


Even though resistance training doesn’t burn as many calories as cardio it’s still as effective. The magic with strength training is that you will still burn calories even after your workout.  Besides, as you build more muscles, you will burn more calories even at rest.


9. Manage stress the right way.

Have you ever found yourself in a stressful situation and food seems like the best comfort? If yes, you are not alone. For many of us, we tend to turn to food when faced with stressful situations. A bag of chips can easily turn into 5.


However, when you’re trying to lose weight, you have to learn how to handle stress the right way. Activities such as exercise, meditation, yoga can help you deal with stress better.

woman weight loss

Final thoughts on how to lose 7 pounds in a month

Weight loss occurs when you creating a calorie deficit by eating fewer calories than your body needs. To lose 1 pound you need to create a calorie deficit of about 3500 calories. This means to lose 7 pounds, you need to create a calorie deficit of about 24,500 calories.


While this number might seem high, it can be done in a month. In fact, this falls under the recommended guideline of losing 1 – 2 pounds every week that most experts recommend. To achieve this deficit, start by counting calories, intermittent fasting, and exercise.


Counting calories is an effective weight loss strategy as it helps you determine just how much you need to eat for weight loss. Intermittent fasting is an easier alternative for those who find counting calories tiresome as time restriction allows you to cut calories effortlessly.


In addition, learn to choose the right weight loss foods. Eat foods high in protein, fiber, and vegetables. These foods keep you full for longer eliminating the need to constantly snack.


Lastly, exercise. Exercise is a great way to burn off calories. Make exercise a part of your daily schedule and aim to put in at least 300-minutes of exercise every week. Do these and you will lose 7 pounds in a month.

Lose 7 pounds in a month