If you are trying to lose weight in a month, you must be disciplined and be willing to make some sacrifices. Although one month might not seem like that much time, it is certainly long enough to make some progress. If all goes well, you can find yourself following a healthy routine for a lifetime. To pull this off, you have to change your eating habits and become more active.
Step 1
Determine your daily intake of calories and reduce it to create a deficit. Cut back by 500 to 1,000 calories. According to the Centers for Disease Control and Prevention, this can lead to 1 to 2 lbs. of weight loss per week.
Step 2
Eat foods that are high in nutrients and low in empty calories. Give up the doughnuts, steak and cheese hoagies, gravy fries, ice cream sundaes, hot dogs and hot wings. Stick with healthier options like chicken breasts, lean beef, eggs, low-fat dairy, whole grains, fruits, vegetables and beans.
Step 3
Prepare a meal as soon as you get up in the morning. According to the Mayo Clinic, eating breakfast gets you on track to make healthy choices all day. Eat something that is nutritious and high in fiber like a bowl of oatmeal with low-fat milk and berries.
Step 4
Consume small meals every two to three hours for the rest of the day. This can keep your metabolism elevated and keep you feeling satisfied. Eat meals that are balanced with protein and complex carbs. Tuna on whole wheat bread with lettuce and tomato is a meal example.
Step 5
Perform interval training to increase your caloric expenditure and reduce your weight. Start out with a light five-minute warm-up and then go all out for 30 seconds. Come down to a moderate intensity for 60 seconds, then go all out again for 30 seconds. Keep alternating back and forth for 30 minutes and finish with a light five-minute cooldown. Apply interval training to any form or cardio that you find interesting.
Step 6
Lift weights to build metabolically active muscle. Do exercises that involve your entire body, such as chest presses, upright rows, bent over rows, triceps dips, twist curls and squats. Perform 10 to 12 reps, three to four sets and work out three times a week on the alternating days of your interval training.
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