The best way to lose weight in a month is with diet and exercise, according to both the Cleveland and Mayo Clinics. These two facets affect the amount of calories in the body. And when it comes to safe and effective weight loss, it's all about the calories. If your body is able to burn more calories than you consume, you're going to lose weight.
Step 1
Determine your base metabolic rate, or BMR, by using your weight in pounds, height in inches and age in years.
Female BMR = 655 + (4.35 x pounds) + (4.7 x inches) - (4.7 x years)
Male BMR = 66 + (6.23 x pounds) + (12.7 x inches) - (6.8 x years)
A 33-year-old man with a height of 6 ft and a weight of 190 lbs has a BMR of 1,940. A man of the same height and weight, but with an age of 40 has a BMR of 1,892.
Step 2
Multiply your base metabolic rate by your level of activity to determine your daily caloric need. Weekly activity values are as follows:
Little to no exercise = 1.2
One to three sessions = 1.375
Three to five sessions = 1.55
Six to seven sessions = 1.725
More than seven sessions = 1.9
If the same two men from Step 1 were to take part in three days of moderate exercise, the younger of the two can eat roughly 2,667 calories each day. The older man can eat 2,601 calories each day.
Step 3
Set a goal. Since you're trying to lose weight in a month, you should set your target weight loss at around 8 lbs. The National Institutes of Health recommend 1 to 2 lbs of weight loss a week, so 8 lbs is a safe and attainable objective.
Step 4
Reduce your caloric intake. You can lose weight in a month by reducing your caloric intake to create what is known as a caloric deficit. A deficit of 3,500 calories equates to 1 lb of weight loss, advises the Mayo Clinic. If you're able to create a 500 calorie deficit each day with diet, it translates into 1 lb of weight loss each week, or roughly 4 lbs a month.
Step 5
Benefit from healthier food options, urges the Mayo Clinic. While it's important to incorporate foods you enjoy into your diet, your meals should also include healthy foods, like fruits, vegetables, whole grains and lean meats. Not only do they provide an array of vitamins and nutrients for good health, but they're also naturally lower in calories, which can make it easier to reduce your caloric intake without feeling hungry.
Step 6
Increase your activity level. Another way to create a caloric deficit is through exercise. The Cleveland Clinic recommends 30 to 60 minutes of exercise three to seven times a week, based on your weight loss goals. If you're able to create an additional deficit of 500 calories each day through exercise, it can generate an added pound of weight loss a week, which totals 4 lbs in a month.
Step 7
Avoid skipping meals. Even if you're trying to lose weight through dietary changes, avoid skipping meals. Skipping meals can cause overeating later in the day, which can derail your weight loss goals.
Tips and Warnings
- Another method of determining your caloric intake is through your weight and activity level. The National Institutes of Health states that sedentary adults can use 10 calories per pound of weight to establish this number. Someone who is 170 lbs and doesn't exercise can eat approximately 1,700 calories a day. When activity levels increase, these values change. Low activity levels use 13 calories per pound. Moderate activity levels require 15 calories per pound. For strenuous activity levels, you calculate 18 calories per pound of weight. If you're 170 lbs and only take part in light activities, like golf or leisurely walks, you can eat roughly 2,200 calories each day.
- The National Institutes of Health also recommend keep your caloric intake above 1,200 calories for women and 1,500 calories for men.
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