Thirty days is a realistic amount of time to make serious lifestyle changes and see positive results. Weight loss during that time can be significant if the proper techniques are followed. For an increased chance of lasting success, any weight loss should be kept to 1 to 2 pounds per week. Engaging in a new eating and exercise routine for 30 days also can help to turn those new practices into regular habits.
Cut 500 calories per day from your diet. One pound of body weight is equivalent to 3,500 calories. Reducing the daily caloric intake by 500 can result in losing 1 pound per week.
Burn 500 calories by working out each day to lose a second pound per week, or a total of 8 pounds in a month. For example, swimming, mountain biking and using the elliptical trainer for 50 minutes can burn more than 500 calories, depending on age, height and weight.
Eat more foods that have fewer calories and feel more satiated. Choose whole-grains, lean proteins, fresh fruit and fresh vegetables in place of foods that contain white flour, added sugars and saturated fat.
Plan the day first thing in the morning to ensure a general idea of when and what will be eaten. Planning can help to properly space out calories throughout the day.
Eat small amounts of food often throughout the day to stay full and satiated. Sweet treats, such as cookies or the chocolate in the vending machine, won’t seem so tempting.
Avoid getting caught short-handed without food. Becoming hungry when you’re out running errands or going from meeting to meeting can mean that you grab whatever you’re able to eat. Keep healthy snacks, such as granola, fruit bars or a pack of whole-grain crackers, at all times.
Tape a photo of the bikini you want to wear on vacation or jeans that you want to fit into at the end of 30 days. Place that photo on the refrigerator and desk at work as motivation.
Plan a reward for yourself for when your dieting goals are met at the end of the month. Rewards do not have to be food, rather, a pair of shoes, a concert or a play are examples of good alternatives.