Losing weight in one month can be tough, but it’s easier than you might think with the right approach. Simply cutting back on your calories will result in rapid weight loss, but it’s likely to come right back once you stop dieting. To lose weight safely and effectively, consider these tips on how to lose weight in one month by focusing on changing your diet as well as your exercise habits.
Set your goal
It’s simple math: To lose a pound of fat, you must burn 3500 more calories than you take in. On average, a pound of fat is worth about 3500 calories. If you currently weigh 160 pounds and want to drop down to 150, that means you have 10 pounds (3500 calories) worth of fat stored away on your body that needs burning up.
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Drink more water
It’s almost impossible to lose weight if you aren’t getting enough hydration. When your body doesn’t have enough water, your metabolism has a hard time keeping up. Water helps flush out toxins and impurities from your body—and when it isn’t working properly, you can gain weight without even realizing it. If you want to safely lose weight quickly, drink more water throughout the day.
Join/organize a community
We’re more likely to stick with our healthy eating goals if we have support from others. That’s where online communities, like SparkPeople and Reddit, come into play. It might be a smart idea to join or create an online weight-loss group that you can participate in regularly—or at least connect with other people on your journey. Having a team behind you will encourage you when things get tough!
Eat right
In order to lose weight, it’s important that you eat healthily and exercise. Eating right will give you all of the essential nutrients and vitamins that your body needs, which will keep you from feeling tired and lethargic. Additionally, don’t forget about exercise; regular exercise not only helps us stay fit, but it also makes us feel good about ourselves as well. Exercise is also great for maintaining a healthy heart, which can help reduce stress levels and keep us away from disease.
Exercise
To lose weight safely and effectively, you’ll need to exercise. Exercise not only boosts your metabolism but also helps increase your muscle mass. The more muscle you have, the more calories you’ll burn at rest—even while watching Netflix! To lose weight as quickly as possible, incorporate two short weight-lifting sessions per week into your routine (as well as some cardiovascular exercise). Be sure to rest for one day between each workout so that your muscles can repair themselves—and don’t forget about cardio!
Meditate
Meditation is one of the best ways to lose weight and gain control over your health. Research suggests that meditating for only 20 minutes a day can significantly lower blood pressure, heart rate, and anxiety levels. Try adding a five-minute daily meditation routine if you’re struggling with stress or unhealthy eating habits.
Sleep better
Our bodies need sleep to regenerate and rebuild, which is why we feel more energetic after a good night’s rest. If you’re not getting enough shut-eye, you could be inhibiting your body’s ability to burn fat; a study from Saint Louis University found that people who got only four hours of sleep for one week had lower activity of their resting metabolic rate than those who slept for eight hours.
Get help from someone else who is already where you want to be
Someone who has lost a significant amount of weight can be a great source of inspiration. They have already accomplished what you want to accomplish, so it’s important that you get advice from someone who can empathize with your struggle. This person will likely be happy to help you and make sure you stay on track.
