To lose weight quickly in a month, overhaul your diet and exercise habits. Eating fewer calories and exercising more helps you lose weight at a steady pace without using extreme methods, such as fasting and low-calorie diets. Never eat fewer than 1,300 calories per day without your doctor's approval. If you are overweight or obese, she may recommend meal replacements or weight-loss medications to speed up your rate of weight loss.
Step 1
Reduce your calorie intake by 1,000. Cutting out 1,000 calories from your daily intake can help you lose 2 lbs. per week, or 8 lbs. in a month. Losing weight faster than that is generally considered unhealthy.
Step 2
Reduce your portion sizes. Eating too much food increases your calorie intake and inhibits your weight-loss efforts. For instance, 1 1/2 cups of dry cereal contains approximately 220 calories while 3/4 cup contains only 110. One cup of 1 percent milk has 110 calories while you consume only 55 when you drink 1/2 cup.
Step 3
Eat your heavier meals for breakfast and lunch. Always start off with a healthy breakfast because it gives your metabolism a boost. Meals consumed later in the day have less time to burn off. Meals should be well balanced and made up of fruits and vegetables, healthy fats, fruits, proteins and whole grains.
Step 4
Exercise as frequently as possible. Spend 45 minutes participating in moderate- to high-intensity aerobic exercise most days of the week. Also add exercise to your day-to-day life. Bicycle to school or work, walk your dog after work, and take stairs instead of elevators.
Step 5
Use weights during your exercise sessions. Three times per week, use dumbbells, barbells, chest presses, leg presses, resistance bands or similar fitness equipment to build lean muscle mass, which can increase your metabolism and cause you to burn fat faster.
Tips and Warnings
- To keep track of your calories, record food values in a food diary or online calorie tracking tool.
- You should not lose weight at a pace of more than 2 lbs. weekly unless otherwise advised by your doctor. Fast weight loss puts you at risk for gallstones and heart complications.
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