It is possible to lose weight in one month without resorting to fad diets or diet pills. Cutting calories and boosting activity allows you to lose weight without preparing specialized meals, spending hours exercising every day or signing up for a new weight loss program. Losing weight by implementing lifestyle changes also gives you new habits you can use to maintain weight loss once you reach your goal.
Cut Calories
Estimate how many calories your body needs. One formula is 9 to 11 calories per pound. For example, a person who weighs 140 pounds should eat 1,260 to 1,540 calories each day. Use a food diary to keep track of the calories you consume, and aim for 250 to 500 less than the number your body requires. This should provide plenty of calories to fuel your day, but still allow you to lose weight.
Boost Activity
Begin with brisk walking. If you already exercise, add to the length or intensity. Members of the National Weight Control Registry recommend exercising for an hour, most days of the week. Any activity that involves moving your body burns calories, including cycling, jogging and playing frisbee with your kids. It is easier to stick with your exercise plan if you choose activities that you enjoy, and vary your schedule so that you don't get bored.
Lift Weights
Lifting weights does not burn as many calories as cardiovascular exercise, but muscle cells require more energy to maintain than fat cells. This means that lifting weights will increase the number of calories your body requires to function, whether or not you are exercising.
Sleep
Getting enough rest makes it easier to lose weight. People who sleep less have lower levels of leptin, a hormone that suppresses appetite and increases metabolism, states the American Academy of Sleep Medicine. They also report that people who sleep less have higher levels of ghrelin, a hormone that boosts appetite. Getting enough sleep also helps you avoid unhealthy choices during the day, because you will have more energy, and reduces the danger period between dinner and bedtime when ice cream, popcorn and other diet-busters make their appearance.
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