You can lose 7 lbs. in less than a month without using fad diets, diet pills or any quick-weight-loss schemes. With minor adjustments to your diet and an increase of physical activity, you will see the weight come off, and you can even keep it off long-term. Healthy weight loss is usually 1 to 2 lbs. per week, according to the American College of Sports Medicine.
Step 1
Burn more than you consume. Create a 1,000-calorie deficit every day to lose 2 lbs. per week. For example, cut 500 calories from your diet and use physical activity to burn 500 calories every day. Creating a larger deficit will cause more weight loss but will be difficult to maintain long-term. If you are losing more than 2 lbs. per week, it's most likely water weight and possible muscle tissue, not fat, according to MayoClinic.com.
Step 2
Be physically active for 60 minutes, five days per week. Choose activities you can perform for long periods of time. For example, roller-skating for an hour might be easier than running for an hour---even though both burn many calories. The longer you are physically active, the more calories you will burn per day. If you don't have an hour, exercise for shorter periods of time such as 20 minutes three times a day. According to the American College of Sports Medicine, three to five days of activity per week, for 60 to 90 minutes, may be necessary to achieve weight loss.
Step 3
Use interval training to burn more calories during physical activity. Interval training is alternating between low and high intensity throughout an activity. For example, walk a lap and jog a lap until you complete a mile. Run for two minutes and sprint for 30 seconds for a total of 20 minutes. Vigorous activity burns more calories even if it's for a short period of time, according to MayoClinic.com.
Step 4
Turn your chores into exercise and burn more calories throughout the day. For example, hand-wash dishes, clothes or your car. Scrub the floors instead of using a mop or vacuum. According to the President's Council on Physical Fitness and Sports, scrubbing floors can burn more than 400 calories per hour, depending on your body weight.
References
- American College of Sports Medicine: Physical Activity & Public Health Guidelines
- American College of Sports Medicine: Self-Esteem, Support Key to Realistic Weight Loss
- MayoClinic.com: Fast Weight Loss: What's Wrong With It?
- MayoClinic.com: Interval training---Can It Boost Your Calorie-Burning Power?
- President's Council on Physical Fitness and Sports: Exercise and Weight Control
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