How to lose weight in a month

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Fatty people are always anxious about their physical conditions. They often try to take many actions to lose quick weight. But alas! Most of them cannot go with the actions and naturally, return to their past habits as usual. The dream still remains in the bud. In the same way, like before, they want to find out a path and ask frequently- How to lose weight in a month!

However, after thousands of researches, the experts have finally made this impossible possible! They have even found out some ways to lose quick weight in a month. Therefore, now it’s not a challenge at all. Let’s have a look if you are one of the sufferers: How to lose weight in a month.

Table of Contents

1. Set a weight loss goal

Your weight loss plan will be more effective if you set an effective and realistic weight loss goal. It will allow you to track and ultimately help you go towards the goal. Consider how much weight you determine to lose within a month. It could be an ideal and healthy goal if you set to lose 2 pounds a week.

So, it is better to lose 8 pounds within a month. But if you want more, you may suffer from various health problems and seem unrealistic.

Furthermore, you can also make a plan for your lifestyle and physical exercise. For instance, you can plan to work out four days a week for 1 hour. This will accelerate your weight loss mission. But you have to think that traumatic losing of weight is alarming! It’s ineffective too. The faster weight loss process can lead you to faster weight gain.

Therefore, keep patience and try to do it slowly. On the other hand, changing lifestyle can play a vital role in this regard.

2. Measure your weight every week

By measuring your weight every week, you can track your improvement. That is why this process is regarded as one of the most helpful ways. By doing this, you can ensure yourself if the present exercise along with the diet works or not. If they don’t work according to your demand, you can consult a doctor and make a new diet and exercise plan.  

3. Maintain a journal of “How to lose weight in a month”

To lose weight in a month will be more successful if you maintain a journal. At the very beginning, measure yourself and write down your weight in the journal. After working for a week, again measure your weight and write down the new weight there side by side. Now, can you see the difference? Yes, certainly you will see it!

Moreover, you can set the goal of how much weight you want to lose within a month. Then make a comparison between the goal and the present status.

Furthermore, this journal will allow you to jot down your lifestyle, diet, and exercise plan. For example, you may desire to cut out beverages and add more vegetables and fruits.

Or you may want to add more exercises and time span. Everything you want can be written down there. In this way, it will help you to track your weight loss progress.

In the same way, many studies have shown that the people who maintain a journal to keep tracking of every process are successfully able to lose more weight than those who don’t.

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4. Counting Calorie Intake Per Meal

To lose weight in a month, calorie counting is an important factor. Because you have to burn calories more than you consume. You can do it by regular exercise or can reduce your calorie intake every day.

So, if you don’t count the calories you take daily, you cannot lose weight effectively. You will be responsible and aware by counting the calories of your diet. It will impact your weight loss process.

It has been proved that those people who count calories daily can lose 7.3 pounds more weight in a year, than those who don’t count calories. But you have to keep in mind that mere burning down calories will not be effective in the weight loss process.

Hence, you have to maintain a permanent strategy. To do this, you have to add it to your diet and lifestyle moderations.

5. Eat slower than usual

Eating food slowly can be an effective way to reduce calorie intake and improve the feelings of being full. One study shows that if a person eats slowly, the process can reduce calorie intake by 10%, improve water consumption, and as a result, you will feel fuller than those who eat quickly. Do it for a month and see the result.

Moreover, slow eating improves some specific hormones in your body that enhances your feeling of fullness. To do this, keep your bites small, drink plenty of water along with it, and in this way, you can lessen the external distractions that will lead you to lose weight.

6. Eat Fiber more and more

Fiber is an essential element that can remain undigested in your stomach. Not only that it helps to stabilize your blood sugar, slows down your stomach to be empty, and gives you a feeling of being full. Thus, it has a great impact on weight loss. 

According to statistics, taking 14 grams of fiber daily can decrease 10% calorie intake and in this way, you can lose about 2 pounds in a month. Therefore, set a goal of taking about 40 grams of fiber in a day from the foods, such as whole grains, legumes, veggies, and fruits. Continue it for a month and see the result in your own eyes.  

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7. Eat breakfast with high-protein

It’s not like that you have to give up taking rich meals to lose weight in a month. Rather, you have to eat a high-protein breakfast. It’s an ideal way to start your day! Obviously, this will reach you towards your weight loss mission. Protein decreases your hunger and calorie consumption. Thus, it helps you lose bodyweight. 

Furthermore, if you increase your protein level to 30% for a month, it will reduce calorie consumption by 441 daily. In this way, you can lose weight by about 5 pounds in a month. Moreover, breakfast containing high-protein increases your feelings of fullness by lowering certain hormone levels that invigorate appetite. 

The foods, such as yogurt, peanut butter, cottage cheese, oats, and eggs are healthy and full in protein. So, you can include the foods in your breakfast. 

8. Add more protein, vegetables, and fruits at each meal

Protein, vegetables, and fruits can be the greatest equivalent of your daily foods. So, add them to each meal as much as possible. Interestingly, they help you cut calories and accelerate your weight loss mission by losing body weight in a month. So, you need to have an eye on taking low calorie by increasing nutrients in your diet. 

As nutrients, such as vitamins, minerals, fiber, and protein have low calories, you can try lean protein including legumes, tofu, low-fat dairy, eggs, lean beef, or poultry that will undoubtedly help in losing weight. 

Apart from that, vegetables and fruits also have low calorie and they are nutrient-dense. Also, the fiber in them can increase digestion and keep you full. Therefore, you need to eat less and thus, lose your weight.

9. Choose Water Instead Of Sugary And Energy Beverages

Choose to drink beverages that are healthier. It will enhance your weight loss process. Avoid taking energy drinks, soda, and juice. They are full of extra calories and sugar that are responsible for increasing body weight day by day. In that case, you can drink water. It will reduce your hunger and improve metabolism for a while to burn calorie intake and increase weight loss! 

Moreover, experts say that drinking 500 ml of water before a meal helps you reduce calorie intake by 13% than those who don’t! To lose weight in a month quickly, try to avoid taking extra calories, sweetened beverages, and drink 5 to 6 liters of water in an interval throughout the whole day.

Furthermore, on one hand, water keeps your belly full, and on the other hand, it keeps you hydrated all the time. So, form a habit of drinking adequate water. You can keep a bottle with you, also, a mobile reminder app can play a vital role in this regard.

10. Fill your belly with veggies

Vegetables are extremely dense with nutrition. It contains plenty of fiber, antioxidants, vitamins, and minerals having low calories. It is proved that consuming 100 grams of vegetables daily can lose 0.1 k.g weight in a month! So, try it with other processes so that your weight loss mission can be easier! 

Moreover, the people who eat vegetables, the most have a 17% lower possibility of gaining overweight. In the same way, as the vegetables are full in fiber, they help you decrease calorie intake and thereby, lose weight. 

Above all, you can increase vegetable eating by mixing it with snacks, sandwiches, salad, and so on. 

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11. Drink unsweetened coffee

Coffee is a healthy drink that is full of antioxidants and other helpful components. Many experts say that drinking coffee can improve energy and increase the rate of burning calories. It contains caffeine that can increase metabolism and lessen the possibility of type 2 diabetes.

At the same time, black coffee is very effective to lose weight as it reduces your appetite without adding almost any calories. 

12. Supplement with Glucomannan

Glucomannan is one kind of weight loss pill that has come with proof. It is full of natural dietary fiber and soluble water and made from the Konjac plant’s root. Another name of this pill is Elephant Yam. It has low calories and by taking up space, it keeps your stomach full.

Likewise, it decreases the absorption of fat and protein and feeds the helpful gut bacteria. So, this can be an ideal weapon for those who want to lose weight in a month. 

13. Take Probiotics

Probiotics are a kind of living bacteria. When you eat them, they do a lot of benefits for your health. Even, they bring blessings to your heart and digestive health, and thus, accelerate your weight loss mission. Various studies show that some types of gut bacteria attack the people having extra weight, and eventually, encourage weight to raise. 

But probiotics have the power to govern the gut bacteria. Plus, they obstruct the absorption and excitement of dietary fat and decrease inflammation and appetite. As a result, they help lose weight. So, if you want to lose weight in a month, you can start taking probiotics within this period.

14. Give up frequent snacking

To lose weight in a month, you should limit snacking. Taking excessive snacks in a day can work against your weight loss mission. Unlike, you will have some foods having less than 150 calories with high fiber and protein. You can use them as snacks instead!

Incidentally, they provide you necessary nutrients and energy and give you a feeling of fullness for a long time. Some examples of the foods stated above are –

  • A hard-boiled egg 
  • A small Greek yogurt
  • A piece of fruit 
  • And a low-fat cheese stick 

When you feel hungry physically, you are requested to snack at that time only. After that, you should not take any food within two hours. If you feel hungry within the time, please drink sufficient water to satisfy your hunger and wait.

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15. Avoid Refined Carbs as much as possible

Intaking less Refined carbs is a way to develop the nature of your diet, and thus, help you lose weight. At the time of refining carbs, they remove their nutrition level and fiber content. Thus, intaking refined carbs will increase calories, instead of nutrients in your body. Not only that your body can quickly absorb refined carbs and increase hunger and blood sugar spikes.

It has been proved that people who eat refined grain gain more weight than the people who eat whole grains full of nutrition. Likewise, people who eat more refined grains gain more belly fat than the people who eat more whole grains. 

In that case, you should give up refined carbs, such as heavily processed barley, brown rice, oats, quinoa, breakfast cereals, and white bread. Follow the instruction along with your daily workout for a month and see the result.

16. Skip the Sauces and Condiments

Most of the condiments and sauces contain high calories. That is why avoid maple syrup, peanut butter, sour cream, and teriyaki sauces. They are popular condiments and sauces, but they can pile up calories fast. You have to realize that skipping one serving of these items each day can decrease calorie intake and if you do it for a month, it will help you lose 1 pound within the period! 

On the other hand, condiments and sauces, such as horseradish, mustard, and hot sauce have low calories. You can take this instead of others. However, add this process to others and see the result. 

17. Avoid unhealthy foods

Unhealthy foods are responsible for gaining body weight. So, you must avoid them if you want to lose weight in a month. You can take them to satisfy your interest but have to avoid them during your weight loss mission.

Here, for your help, we are giving a list below. You should consider them to get the best result:

  • Chips
  • Crackers
  • Soda
  • Desserts
  • Candy
  • White pasta
  • Rice
  • Bread
  • Processed sugar
  • Cane sugar
  • High fructose corn syrup
  • Energy drinks
  • Coffees with sugar or cream

Finally, these foods must be given up because they contain lower nutrients but higher calories. 

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18. Give up intaking added sugar

Added sugar has a link with serious fatal diseases, such as cancer, type 2 diabetes, and heart disease. Unfortunately, it is also responsible for gaining body weight.

Statistics have shown that the Americans intake nearly 15 teaspoons of added sugar on an average daily! But they even don’t know about it as it generally remains hidden in different types of processed foods. As a result, they unconsciously gain weight. 

Therefore, you have to avoid added sugar at least for a month if you want to lose weight quickly in a month.

19. Don’t take liquid calories

You intake liquid calories through beverages including energy drinks, chocolate milk, fruit juices, and sugary soft drinks. Hence, you become the victim of obesity along with other health problems. In a study, it has been clear that children who take liquid calories have a rampant 60% increase in the possibility of gaining weight. 

So, stop taking liquid calories for a month to get better results.

20. Replace Some Fat with Coconut Oil

Coconut oil contains high fats. The fats are known as medium-chain triglycerides. They can metabolize more than other fats in various ways. Different researches have proved that they can slightly boost the metabolism in your body that allows you to consume fewer calories. 

Moreover, they help you reduce the belly fat that is extremely harmful. But you should keep in mind that you need not add this to your meal rather you can replace some fats with it.

21. Drink unsweetened green tea

Green tea contains high natural antioxidants. It can naturally burn fat and accelerate weight loss. Apart from that, it brings benefits to your body. Studies have shown that it can boost energy consumption by 4% and fat burning by 17%. 

But you can try Matcha green tea instead of the regular one because it is the combination of various green tea powders. So, drink at least two cups of it daily for a month and see the result.

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22. Do Aerobic Exercise More

Aerobic exercise is a kind of physical exercise. People also regard it as cardio. It improves the number of your heartbeat rate and thereby, helps you reduce calories. As a result, your heart and lungs become stronger.

However, you should add aerobic exercise to your weight loss routine so that you can lose body weight quickly, most probably within a month. According to some experts, if you do aerobic exercise three times a week for a month with a planned diet, you will be able to lose weight by 9%. 

Hence, do cardio, such as swimming, biking, boxing, jogging, and walking at least 20 to 40 minutes daily per week to get the best result!

23. Do resistance training

Resistance training refers to a kind of physical exercise that helps you increase strength and build muscles. Along with other health benefits, it can increase metabolism that makes your weight loss process even easier. It has been proved that resistant training stores metabolism and fat-free mass in your body! 

In this way, by increasing calorie burning, it loses bodyweight. To do this, you can either use gym equipment or do bodyweight exercises at home. Do it for a month and get success! 

24. Take High-intensity interval training (HIIT)

HIIT is a kind of physical exercise that allows your heart rate up so that it can increase fat burning. As a result, you will gradually lose weight if you add it to your daily routine. Interestingly, you can lose around 10 pounds within a month!

It has been proved that HIIT training, such as high knee run, burpees, push up and dumbbell row, plank jumps, and so on for 30 minutes can burn 25 to 30% more calories than resistance training, biking, and running! 

Moreover, if anyone does HIIT for 20 minutes every day, you can lose 1 kg of body fat and 8% of belly fat in a month! But you have to continue other diets and lifestyles along with it.

25. Move More Throughout the Day

You may be a busy person. That is why you may not get time to do a full workout. In that case, you can add some small activities to your daily life that can accelerate the weight loss process. These small activities, such as walking, gardening, typing, or fidgeting refer to thermogenesis (NEAT).

You will be surprised to know that these small activities are responsible for 50% of your total calories which are you lose per day. But this percentage may vary based on the level of your activities. So, you can make them your everyday routine for you can lose weight by burning calories through them!

For example, use stairs instead of the lift, park your car far away from your working place, walk around the desk while getting some free time, etc.

26. Never overindulge while doing exercises

You may include heavy exercise in your daily routine. As a result, you may frequently feel hungry. But keep in mind that you should not eat every time after feeling hungry. If you do so, your exercise may not work in losing weight. On the other hand, it may help you gain more weight! It may happen that you cannot keep yourself away from taking food at that time. In that case, instead of taking other, you can add more weight loss diet and nutritious foods. Another thing is that your mind may want to eat sweets just after finishing the exercise. At that time, instead of eating sweets, you can eat a fruit parfait, fruit salad, or yogurt. They can satisfy your mind quickly.

Similarly, when you feel hungry after finishing the workout, wait a bit, drink two glasses of water, and take a shower for a long time. This will help you forget the thinking of taking food. Remember, the less you eat, the more you can lose weight!

27. Ensure sound sleep every night

If you want to learn How to lose weight in a month, you must ensure sound sleep every night. Do it for a month and lose 10 pounds! Depriving of sleep in a night increases hunger and the Ghrelin hormone that raises hunger.

In contrast, ensuring sound sleep at least for seven hours can increase the weight loss process by 33%. To ensure sound sleep at least for 7-8 hours every night, you can maintain a regular schedule and lessen disturbances before bed and reach the weight-loss mission easily. 

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28. Do irregular fasting

Fasting is one of the most effective ways of losing weight. It is difficult to do it throughout the whole month. So, you can follow intermittent fasting for 15 to 24 hours! It helps you avoid the amount of eating and enhances the weight-loss process. 

Various studies have shown that fasting increases calorie burning and human growth hormone (HGH). The HGH hormone stores lean body mass and reduce fat from your body. Therefore, you can start from 8 to 10 hours of fasting without taking any food. 

29. Take food using smaller plates

Bigger plates hold a big amount! When you eat foods using bigger plates, you generally eat a lot. So, use smaller plates so that you can eat less. Many studies have proved that the people who use smaller plates while taking food eat less than the people who don’t. 

Therefore, follow the process for a month, and hopefully, you will see the result in your eyes!

30. Fight against your food addiction

Any kind of addiction can bring destruction! The same thing can happen to food addiction also. When you have over cravings that change the chemistry of your brain and you happen to eat more and more without resisting your temptation, it seems that you are suffering from food addiction.

Likely, for this addiction, nearly 20% of the total population eats excessively! Ultimately, it is responsible for gaining body weight. But you have to overcome it at least for a month, especially, when you are determined to lose weight. 

31. Use whey protein for a month

Many people don’t get sufficient protein from the foods they take throughout the whole day. In that case, they can use whey protein to increase protein intake. Different studies have shown that whey protein helps lose weight effectively. At the same time, it improves lean muscles. 

But you have to be careful while selecting a whey protein. You will get various kinds of whey proteins in the market. Just go through the labels and skip those which contain added sugar and addictive ingredients. 

32. Brush Your Teeth after Meals

Of course, you are thinking about how brushing teeth can lose weight! You should not think about that point of view only. Let me tell you in detail! After taking breakfast, brush your teeth. Can you feel? The flavor of the mouth wash provides a kind of feeling in your mouth and limits your wish to eat food between meals.  It has been proved scientifically. That is why many people brush their teeth after each meal to lessen the feel of eating.

The Conclusion

How to lose weight in a month was a surprise to you once. I know that now you are not into the Ocean of thoughts. Listen! Here we have stated 32 ways for you. Naturally, as you are busy, you cannot follow all of them. Read all of them carefully, Sort which you seem important, start practicing, and finally, see the result with your own eyes after a month.

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