If you've only got a month to lose weight, set a goal you can keep. Instead of trying a crash diet that forces you to lose lots of water weight in a short period of time, choose a healthy diet and exercise plan. This way, you'll lose the weight and keep it off. Talk to your doctor before starting a new exercise and diet program, especially if you have health problems.
Safe Weight Loss
To lose weight in a safe and healthy way, set your weight-loss goal at 1 or 2 lbs. per week. This is an attainable goal that is sustainable in the long run. Eat a diet of at least 1,200 calories a day for women and 1,400 calories for men. You must burn 3,500 calories to lose 1 lb. -- therefore, you must burn 28,000 calories over the course of 30 days to lose 8 lbs., a safe weight-loss goal.
Exercise Daily
To lose weight in 30 days, exercise for at least half an hour every day. In order to keep your commitment, stick with exercises that you really enjoy doing. Instead of going to the gym every day, think outside the box. Go swimming, hiking, and rollerblading with your friends and family to make exercise a fun part of the day that you actually enjoy. Burn about 500 calories more than you consume every day to lose about a total of eight pounds per month. (Reference 2)
Eat in Moderation
Although you don't have to forgo your favorite foods all together, cutting about 500 calories out of your diet will help you achieve your weight-loss goals. Eat slightly smaller portions than you would usually eat for every meal. Limit empty calories, like sodas, desserts and salty snacks. By chipping away at your daily calorie count by 500 calories, you will lose about 8 lbs. in the course of a month.
Make Substitutions
Instead of trading your favorite meals out for salads, fill up with a salad first, then eat a small portion of your main dish. Swap out full-fat dairy products with low-fat dairy products, like yogurt, milk and cheese. Switch butter for olive oil when you're cooking. Although your meals will taste the same, you'll eliminate calories and saturated fat from your meal, which will help you lose weight over the course of the month.
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