Losing weight in a month is not only doable, it's almost too easy. Even with the smallest changes in diet and lifestyle, you should be able to lose at least 1 lb. a week. Up to 3 lbs. a week, however, is entirely doable and should not be an impossible task if you work at it and are willing to make the required changes. With the right diet and exercise, the weight will melt away quickly.
Step 1
Cut 500 calories from your diet every day. After a week, it will amount to 3,500 calories, which equals 1 lb. Easy ways to cut calories from your diet include switching to low-fat dairy products, skipping the salad dressing and grilling your food instead of frying it.
Step 2
Eat most of your meals at home. When you eat out, it's basically impossible to know how a dish was made and the calories that went into it. Unless the restaurant has a website that lists the nutritional content of their food (something that is becoming more popular), you're better off cooking your own meals so you can skip high-fat, high-sugar ingredients.
Step 3
Have healthy snacks throughout the day. They keep hunger at bay and prevent you from overeating late in the day. Healthy snacks include a piece of fruit, a berry smoothie, low-fat yogurt, nuts and seeds, and open-face sandwiches (one slice) with peanut butter.
Step 4
Lay off the meat. Even lean meats, such as poultry and fish, contain more calories than vegetarian options. If you're not ready to be completely green, try having a few meatless meals every week. Have a veggie burger instead of a beef one and use tofu or seitan instead of meats in your soups and casseroles.
Step 5
Reduce the amount of sugars in your diet. This includes the obvious sugars, such as pastries and chocolate, as well as the simple carbohydrates, such as white bread and rice, which turn into sugar when your body processes them. Learn to read labels to look for hidden sugar in salad dressings, sauces and even canned foods.
Step 6
Focus on whole grains, such as whole wheat and rye bread, brown rice and vegetables that are high in fiber. Beans, legumes and green leafy veggies contain some carbs, but they also provide fiber, which makes you feel full and eat less.
Step 7
Be active throughout the day. Going to the gym for an hour three times a week is great, but it probably won't be enough to make a significant difference in a month. Instead, spend a minimum of 30 minutes a day doing something active, such as dancing, cleaning, mowing the lawn or biking to work. While you're talking on the phone, walk around the room, and while you're watching TV, get on the floor and do crunches. Every bit counts.
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