- 1 How to lose weight in a month with exercise
- 2 How weight loss occurs
- 3 Where are you at?
- 4 Decide how to create a calorie deficit
- 5 Burn more fat with some exercise
- 6 Weight loss tips you should use to lose weight in a month
- 7 Final thoughts on how to lose weight in a month
- 8 Lose weight in a month
How to lose weight in a month with exercise
Let’s face it, losing weight isn’t easy and for some of us, having a time frame is the motivation we need.
Have you ever found yourself with a special event, graduation, or birthday party? And you really just want to lose weight before the big date? If so, then you’ve probably found yourself asking how can I lose weight in a month if not weeks?
The good news is that it can be done. To achieve easy weight loss there are two important things you need to consider;
- Choosing the right diet plan
- Burning more fat with exercise.
This is what this article will aim to help you achieve. However, we first need to understand just how weight loss occurs.
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How weight loss occurs
It all starts with the foods we eat. Everything we eat is a source of energy for our bodies.
We measure how much energy our body gets from foods in terms of calories. So when we take about calories, what we are referring to is how much energy a particular food will give us.
To lose weight, you need to eat fewer calories than your body burns.
Your body needs the energy to support all your bodily functions whether you’re walking, working out or just resting your body is using up calories.
So for weight loss to occur, you want to eat fewer calories than your body needs in order for your body to tap into those stored fats. It is recommended that adult women should consume 2,000 calories just to maintain their weight.
This means for weight loss, an adult woman will need to eat 1500 calories, 500-calories less than the body needs. The higher the calorie deficit, the more weight you will lose.
However, the goal is not to starve yourself but rather to create a calorie deficit you can maintain long-term.
Now that we know how to lose weight fast, we need to come up with a plan that will help create this calorie deficit. But first.
Where are you at?
To create an effective weight loss plan. You first need to know where you’re starting from. You need to consider factors such as;
What are your current measurements?
Have you ever tried to lose weight fast and it seems like you’re losing weight and your clothes feel better but the numbers on the scale are just going higher?
The scale is not always the best measure when it comes to weight loss and that’s why you need to also note down your other measurements.
Start by noting down your weight as per scale.
Also, note down measurements of areas such as shoulders, bust, waist, hips, and thighs.
Using both of these measurements is the best way to determine if indeed your weight loss plan is working. Don’t obsess about the numbers but check in every week to see if what you’re doing is working.
What are you currently eating?
Did you know that most people tend to overestimate just how healthy their diet is? This is why you might find yourself eating “healthy” and yet you’re still not losing weight.
I certainly have found myself in this situation and most times, I’m not working with actual facts but just working on assumptions.
Here’s what to do instead, write down everything you eat in a period of 7-days. Include all the snacks, desserts, and energy drinks. The goal here is to be as transparent with yourself as you can to give a clear view of your current diet.
This will help you understand just how much you’re eating, where you can cut back, and what you need to eliminate entirely.
Decide how to create a calorie deficit
Now that we have a clear view of our current diet, we need to determine what is the best way to create a calorie deficit. These are the best strategies you can use to eat less and lose weight in a month;
1. Try intermittent fasting
Intermittent fasting is a dieting approach where you alternate between periods of eating and periods of fasting.
Humans are fairly adapted to fasting because that’s what happens between your last meal at dinner and before breakfast. But with intermittent fasting, you’re extending that fasting period for longer.
There are several approaches to intermittent fasting depending on if you want to fast daily or weekly. The most common approaches being
- 16:8 Fasting
- 5:2 Fasting diet
- Alternate day fasting
- The warrior diet
What makes intermittent fasting so effective when trying to create a calorie deficit is it automatically cuts the number of calories you’re eating.
Also, it’s not about what you’re eating but when you’re eating.
I have personally used the 16:8 fasting method for the last 2-years to lose over 20-pounds in 2-months and maintain that weight loss.
It’s as simple as choosing to skip either breakfast or dinner. I find that skipping dinner works best for me. So I have my breakfast at 7:00 AM and lunch at 1:00 PM and then fast till breakfast the next day.
This means I can only eat within my allocated 8-hours and fast for the remaining 16-Hours.
2. Try a low-carb diet
If going without food for 16-hours sounds too much for you, then try a low-carb diet.
Cutting carbs is one of the best ways to lose weight fast since most of us tend to eat refined carbs rather than whole grains. This makes you more hungry making you eat more and put on weight.
But what exactly is a low-carb diet?
On a normal diet, it is recommended that you should eat between 225- 335g of carbs daily. However, on a low-carb diet consumption of carbs is minimized to about;
100g – 150g daily
This is a moderate carb restriction and is best for those who are active and just want to eat healthy to maintain their weight. It’s not the best option if you want to lose weight fast.
50g – 100g daily
This range is a great start to weight loss with a bit of flexibility. It’s best for those who can’t go cold-turkey on cutting carbs.
25- 50g daily
This change in your metabolic process will significantly reduce your appetite and help you lose weight fast. To effectively cut carbs for weight loss. Choose a diet to work with.
3. Learn how to count macros
If you need to eat 1500 calories to lose weight instead of your normal 2,000 calories, how about planning your daily meals to meet the 1500-calorie requirement?
That’s the basic idea behind counting macros for weight loss.
This weight loss plan is also a good way to learn how to eat within all food groups and at the right ratios. When you’re counting macros, you will include all macronutrients: carbohydrates, proteins, and healthy fats.
The recommended ratios include;
- 45% – 65% Calories From Carbs
- 20% – 35% calories from healthy fats
- 10- 35% calorie from Protein Foods:
However, for easy weight loss, you can opt for an equal distribution of all macronutrients. Carbs should account for 35%, Protein 35%, and healthy fats 30%.
Counting calories works for weight loss because you’re eating only as much as you need. You have a target and you’re meeting it, simple and straight forward
Burn more fat with some exercise
We’re not talking about spending hours at the gym daily either.
According to research by the American college of sports medicine, to lose weight fast, you want to aim for at least 250-minutes of exercise per week. It’s all up to you how to schedule your workout to meet this weekly requirement.
Wait, there’s more. The best weight loss exercise routine should include both cardio and strength training;
Cardio is any exercise that makes you breathe heavier as it raves up your heart rate. You’re not only breathing heavier but also sweat like crazy.
Think of exercises such as burpees, mountain climbers, walking, jogging, swimming, and cycling. When you’re exercising for weight loss, the best way to use cardio is to do it as high-intensity interval training.
This is where you alternate between periods of intense exercise accompanied by a slow down recovery period. HIIT is one of the best cardio exercises as it makes the best use of your exercise time, you get a lot done in a short period of time.
For example, if you prefer walking for weight loss when you incorporate HIIT, you would walk as fast as possible for 45-seconds and then slow down for 15-seconds that is considered one round.
Repeat this cycle for 30 – 45minutes
With HIIT, you’re burning the most fat in a very short period of time. This was proven by this research where participants who engaged in HIIT only 3-times weekly lost weight even with no diet change.
Here are some cardio exercises to get you started.
2. Weight lifting
While cardio burns the most fat for weight loss, strength training or weight training helps you preserve muscle and boost metabolism both of which are affected as you lose weight.
With weight loss, you’re not just losing fat, you also start losing muscles. However, if you’re weight training you’re building and strengthening your muscles hence preventing this loss.
What’s more, with weight training, the more muscle you have the better your metabolism becomes even at rest. This means your body will burn more calories even after you’re done with the exercise.
Here are some weight training exercises you can use for weight loss.
Weight loss tips you should use to lose weight in a month
With the right diet and exercise plan, you should be able to lose weight in a month. Use these weight loss tips to get the most out of your weight loss plans;
1. Include high protein foods at every mealtime
When it comes to weight loss, protein foods are one of the most important macronutrients to add to your diet.
Not only do they keep you full for longer, but they also reduce appetite and boost your metabolism.
Starting with breakfast, all the way down to your dinner.
2. Eat whole foods
They’re healthier and more nutritious meaning you’re getting the most benefits.
Even on diets such as ketogenic that allow for processed foods such as sausages and deli meats. You want to opt for whole foods as you’re less likely to overeat.
3. Eat more fiber foods
Fiber helps you lose weight faster as it forms a gel-like substance that sits in your stomach and slows down the digestion of food and absorption of nutrients.
This way you find yourself feeling fuller when you have oatmeal for breakfast. It keeps you full for longer helping you eat less for weight loss.
4. Cut out all sugary drinks and foods
Added sugar is one of the biggest evils of our modern diet.
It’s everywhere and even in foods such as yogurt that you would otherwise think are healthy. When you’re trying to lose weight in a month, sugary foods are one of the first things you should eliminate from your diet.
Not only are they empty calories that add no nutritional benefits, but they’re also very high in calories. Did you know just 1-cup of low-fat yogurt contains 12-teaspoons of added sugar?
That’s more than the daily recommendation for adult men and women in just one serving.
Also, cut out all sugary foods such as pastries, candy, cookies, diet soda, sweets, energy drinks, etc. Here is a list of seemingly healthy foods that are very high in added sugar.
5. Watch your portions
Size matters even with healthy foods and snacks.
Eating too much of these weight loss foods can undo the benefits. Especially when you’re trying to lose weight in a month, you want to always keep your portion sizes in mind.
Just because it’s allowed on the diet doesn’t mean you should eat as much as you want. To get started with portion control, start by making small changes such as serving on a small plate instead of your usual big plate.
6. Keep healthy snacks at hand
If you’re on a low-carb diet, consider snacks such as cheese mixed nuts, fat bombs, and eggs. If you’re counting calories, work your snacks into your daily calories so that it doesn’t derail your weight loss goals
7. Eat more vegetables
Vegetables are not just a good way to boost your health but also to lose weight. The age-old advice of eating your veggies still applies here. Eating your veggies first will help you eat less as they make you feel full.
Final thoughts on how to lose weight in a month
To lose weight in a month, you need to understand that weight loss can occur only when there is a calorie deficit. This allows your body to lose weight as you’re eating less than your body needs.
To be able to create this deficit you need an effective weight loss diet plan combined with the right weight loss exercises.
Start by optimizing your diet for weight loss, you want to consider intermittent fasting, a low-carb diet or counting calories. These are the best strategies you can use to eat fewer calories daily for weight loss.
With the right diet plan in place, adopt some sort of weight loss exercise that will help you burn more fat. Use a combination of cardio and strength training exercises for the best results.
By using these diet plans and weight loss exercises, you will be able to lose weight in a month.
Lose weight in a month