Everyone wants to remain fit and lead a healthy life. For that, it’s the pre-requirement to maintain body fitness. But it’s a common query how much weight you can lose in one month. In mainly depends on your body shape and structure. Such as it’s possible to lose 15-20 pounds in a month. But it’s not a proper way to controlling your diet. You should maintain some safe and sustainable methods for weight loss. It will provide a healthy life without causing any damage. So those are fat or little bulky but want to lose their excess body fat this article is for them. You will learn how to lose weight in one month quickly and the initial steps on how much weight can you lose in a month.
How to lose weight in one month:
Many people adapt to a crash diet for quick weight loss. That implies you can lose weight more than 10 pounds in a month. But after skipping this diet you will again gain weight. So it’s not a health plan to start. The crash diet does long term damage to your metabolism and sabotages your ability to lose weight in the long run. So, if you want to lose weight just in one month then some proper steps will help you a lot.
These steps are as follows-
Do exercise regularly:
The first step for weight reduction is to exercise regularly. Aerobic workout is beneficial for lose weight. It increases the coronary heart rate to burn greater calories. So add aerobic to your ordinary routine to lose pounds effectively. 40 minutes of cardio accomplished with three times per week decreases 9% of body weight 9%. For better results attempt to do it at the least 20-40 mins of cardio each day or about 150-300 minutes per week. This workout includes walking, jogging, boxing biking, and swimming. All those are the shape of a cardio workout that boosts weight reduction fast. So practicing aerobics will increase weight loss in a quick time providing a healthy life.
Change of your diet:
To weight loss, it’s an obvious matter to change your previous diet plan. You have to cut some calories from your diet plan and have to make a new plan. You can cut calories by eating nutrient-rich food and low calories food. Keep in mind that one pound of weight loss means burning of 3500 calories. So if you want to lose one pound per week then you need to eat 3500 calories less than the total calorie intake each week. To maintain this, you have to cut down 500 calories per day. Then you will be able to lose one or two pounds a week. It is better to take a total meal within 1200 calories. If you go below this then you will face nutrient deficiencies and loss of lean muscle mass. And if you take above 1200 calories then the weight loss plan has to maintain for the long term. For that, if you don’t eat much calories then you will see a notable change over a month. But all these have to combine with regular physical activity.
Avoid white carbohydrate:
It’s another important fact that after starting while eating you have to avoid white carbohydrates. It implies refined carbohydrates such as white rice, white flour, white bread, and many more. This type of carb has stripped nutrient and fiber content during processing. These all forms of white carbohydrate or refined carbohydrates are high in calories and low in nutrients. These are absorbed quickly and cause blood sugar spikes and increased hunger. So, instead of this try to be adapted with brown carbohydrates those are much beneficial for health.
Take several meals instead of one heavy meal:
To make a successful diet and lose muscle fat, add several meals in your diet plan. So it’s better to eat several meals again and again. But don’t eat much for every meal. It has to do so that you don’t be hungry.
Avoid sugar-containing drinks:
Some drinks contain a large number of calories. You have to avoid these to maintain a proper diet. But you have to drink a larger amount of water. But you can take unsweetened iced, tea, diet sodas. Coffee, Energy drinks, canned fruit juice, Soda, and sports drinks are high in calories. By consuming these you can gain extra weight. So all these you have to avoid. Instead of this, you can take a cup of green tea or raw fruit juice without any sugar.
Less amount of food intake: As we all know food is the main source of energy so if you don’t eat enough then your body will try to find energy from somewhere else. So if you add less amount of food in your meal including leafy vegetables then your body will try to find an alternate option for calorie burn. Your calorie deficiency will affect your strength, athletic performance, and metabolism. It will break down muscle for energy. For that, you can take a small portion of food in a small bowl or a plate.
Maintaining a proper mealtime: A proper mealtime during the diet is an important factor. Don’t take a meal just after wake up from the bed. After drinking water and a few minutes of exercise it’s better to take breakfast. And at night eat 2-3 hours before going to bed. You can follow this mealtime for during maintaining diet:
Breakfast time at 8 am
- Snacks time 11 am
- Lunch at 2 pm
- Evening snacks at 5 pm
- Dinner at 8 pm.
Proper gap after an exercise:
After exercise or workout, take at least 20 minutes break and then you can take your meal. Don’t eat just after exercise. And if you work out for a long period you can also take 5 minutes of a gap while exercising.
Some initial things help to improvise weight loss:
Few things are important those don’t directly work for weight loss but maintaining these you will get a better result. These are as follows-
Set a goal:
Setting a proper goal is the first step for loss of weight. Make a realistic weight loss goal that will keep you on track. Think properly about how much weight you want to lose. Some people want to lose much weight much rapidly. But this is harmful to the body’s immune system. So try to lose 1-2 pounds per week. According to this, you can lose 4 to 8 pounds in a month. Again, this goal depends on the individual. Such as one much fatty person will typically lose more weight than a less fatty person. This type of weight loss is sustainable. The fact is that it includes the loose of water not true fat loose.
So before starting it’s better to ask yourself how you want to start. If you just lose weight for a proper shape then you have to plan for a long time. Remember one important thing, dramatic or drastic change can cause permanent damage to your body. If your weight loses fast then you will also gain it quickly. And, fad diets such as taking diet pills or liquid substances can help to lose water weight but its main work is to keep your starving will not lose your fat. So considering all these it’s better to lose weight by setting a proper goal that will provide a permanent impact.
Take regular measurement:
Some people just keep dieting but don’t measure or keep any track of their progress. This should not be done. It will not only provide information but also will motivate you to remain on track.
These can be done by following steps-
- Measure your weight regularly. It is easy to way to track your progress. But you have to maintain to weight your body at the same time of the day. Repeat it regularly at the same time. That means after completing a 24 hours cycle you have to measure your weight. That will give you the right info. At first, you may lose very quickly because the water amount is reduced, after a while you will lose your weight slowly.
- You have to also take full body measurement of know the story of your weight loss. Take measures around your shoulder, bust, waist, hips, and thighs. Measure these once every week.
Start with a journal:
It’s also an effective way to maintain a journal to lose weight. You can use it to motivate yourself and keep on track to maintain your weight. Initially, you can write down notes about your weight loss goals. You can start writing about how much weight you want to lose and how you want to track your progress. It also includes what aspects of your diet or what change of lifestyle you want to adapt. You can also add some extra or beneficial steps for your healthy lifestyle. Add some interesting inspirational quotes to motivate yourself. Writing down how much food you intake by calculating the calories and how much calories you burn will also help you to remain you in proper diet track. You can use your notebook as a journal or food journal apps available on the android store.
Count your total calorie intake:
If you want to lose weight then it’s better to count your daily calorie intake. As you have to burn more calories than you intake. To decrease your calorie, increase your physical exercise.
To record your calorie intake you can use any android app or a food journal. Try to combine your calorie intake adjusted with diet and your lifestyle changes
Take one day off:
It’s better to take one day off for proper diet maintenance. You can eat according to your preference but better to avoid huge calories containing food. Try to take an adequate amount of water this day and keep a variety of different foods. This day off will not directly impact your weight loss but it will motivate you while you will complete your target in a week.
Food for weight loss:
Some proteins and minerals are beneficial for weight loss. But you have to take these as simple forms. Don’t add any other fatty ingredients such as butter or cheese to make a complex dish. You can pick three or four ingredients and repeat them by making a salad. Here are these-
Protein section includes- Egg whites, Chicken breast, Grass-fed organic beef, Pork. Salmon, tuna.
Legumes section includes-Lentils, Black beans, chickpeas.
The vegetable section includes- Spinach, Asparagus, and Peas, pumpkin, seeds, leafy vegetables, tomato, and asparagus.
Again, some supplementary ingredients and foods such as oats, nuts, pumpkin seeds, low-fat milk, citrus fruits, avocado, yogurt, apple cider vinegar, green tea, and detox water are also beneficial for quick weight loss. You can make a proper diet chart by including fruits, proteins, legumes, vegetables, and an adequate amount of minerals.
Now, after reading this article you have come to know how to lose weight in one month. By maintaining proper food charts and exercise you will see the change. But keep one thing in mind for weight loss determination is so much important. So you have to be determined regarding this matter. After that sooner or later surely you will achieve your goal.
Is it possible to lose 10 pounds in a month?
Yes, it’s possible if you burn 400 or 600 calories five times per week. But you have to strictly maintain your food habit and the proper amount of rest you have to take.
How to lose weight rapidly:
Fix a goal, do proper exercise, and take less amount of calorie-containing food are the foremost important thing for weight loss.
What exercises are best for weight to lose?
Exercise such as running, bicycling, jogging, swimming is the best form of exercise that burns most calories.
How to burn 500 calories in a day?
Cycling, rock climbing, water aerobics, interval training, rowing, boxing, dance, climbing stairs all these are a good form of exercise. By doing these all over the day after an interval you will be able to burn 500 calories in a day.