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How to Lose Weight in 1 Month at Home

by
author image William McCoy
Toronto-based journalist William McCoy has been writing since 1997, specializing in topics such as sports, nutrition and health. He serves as the Studio's sports and recreation section expert. McCoy is a journalism graduate of Ryerson University.
How to Lose Weight in 1 Month at Home
A man and his son are jumping rope together at home. Photo Credit Baerbel Schmidt/Photodisc/Getty Images

While fitness centers might be synonymous with weight loss, your own home can provide a suitable venue as you attempt to improve your physical health. Home-based weight-loss regimens are convenient, affordable and easy to fit into your busy schedule. Losing weight at home requires a commitment to increasing the amount that you exercise and cutting back on the unhealthy food you consume. A reasonable objective is to lose up to a couple pounds per week.

Step 1

Perform cardio exercises for around 300 minutes per week to help burn enough calories to lead to a calorie deficit. Cardio exercises offer a quick calorie burn. If you have the budget for a treadmill or stationary bike, each type of exercise is effective for weight loss. If not, use such activities as jumping rope, running and biking around your neighborhood, or swimming in your backyard pool. Any activity that elevates your heart rate and is possible to sustain for a long duration is ideal.

Step 2

Strengthen your muscles and elevate your basal metabolic rate by performing strength-training exercises at least twice per week. You don't need access to free weights or weight machines to meet this fitness requirement. Body-weight exercises, which include lunges, pushups, squats, crunches, planks and calf raises, are exercises that don't require any equipment. When performing these exercises, work all your major muscle groups equally.

Step 3

Throw out all your unhealthy snack foods, such as chips, cookies and ice cream, and commit to a healthier diet. Eating healthily is more than just cutting down on your calorie intake. Consume small-size, regular meals that include vegetables, fruits, lean proteins, whole grains and low-fat dairy items. In addition to skipping snacks, cut down on your consumption of sugary drinks, such as soda.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
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