Achieving weight loss goals can be a big challenge, no matter how much weight you want to lose.
However, if you go step by step and make a few minor changes to your diet and lifestyle, losing weight can be much easier.
If you make just some small changes to your daily routine, you can safely lose 5 to 10 pounds in just one month, quickly and easily hitting your weight loss goals.
Here are 14 simple steps to shed excess weight in a month.
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1. Do more cardio exercises
Aerobic exercise – also known as cardio – is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs.
Adding cardio workouts to your routine is one of the most effective ways to lose weight quickly.
In fact, one study found that by combining 40 minutes of cardio exercise, three times a week with a weight loss diet, it reduced body weight by 9% over a six-month period.
For best results, try to fit at least 20-40 minutes of cardio a day – or about 150-300 minutes a week.
Walking, jogging, boxing, cycling and swimming are just some of the forms of cardio exercises that can accelerate weight loss.
2. Cut refined carbohydrates
Reducing carbs is another easy way to improve the quality of your diet and further lose weight.
It is especially useful to cut the intake of refined carbohydrates, which are a type of carbohydrates deprived of the content of nutrients and fiber during processing.
Not only are refined carbohydrates high in calories and low in nutrients, but they are quickly absorbed into your bloodstream, causing blood sugar spikes and hunger to increase.
Studies show that a diet rich in refined grains is associated with higher body weight as opposed to a diet rich in nutritious whole grains.
For best results, swap refined carbohydrates like white bread, breakfast cereals and hard-to-process pre-packaged foods for whole grain products like quinoa, oats, brown rice and barley.
3. Start counting calories
To lose weight, you need to consume more calories than you consume, either by reducing your calorie intake or increasing your daily physical activity.
Counting calories can hold you accountable and increase awareness of how your diet can affect weight loss.
However, keep in mind that reducing calories alone is not considered a viable strategy for long-term weight loss, so pair it with other diet and lifestyle changes.
Recording intake using calorie or food counting apps is a good way to get started.
4. Choose healthier drinks
In addition to changing the main dishes, choosing healthier drinks is another easy way to lose weight effectively.
Soda, juice and energy drinks are often loaded with sugar and extra calories that can contribute to weight gain over time.
Conversely, water can help you feel full and temporarily boost your metabolism to reduce calorie consumption and improve weight loss.
One study of overweight adults found that drinking half a liter of water before a meal reduced the number of calories consumed by 13% compared to the control group.
To enhance weight loss, cut high-calorie, sweetened drinks and try to drink 1-2 liters of water during the day.
5. Eat slower
Slowing down and focusing on enjoying food while listening to your body is an effective strategy for reducing intake and enhancing feelings of fullness.
For example, one study in 30 women reported that eating slowly reduces calorie intake by an average of 10%, increases water consumption and results in a greater sense of fullness than fast eating.
Another study found that eating slowly increases the level of certain hormones in your body that are responsible for promoting fullness.
Taking small snacks, drinking plenty of water with a meal, and reducing external distraction can help you eat more slowly to speed up weight loss.
6. Add fiber to your diet
Fiber is a nutrient that moves through your body undigested, helping stabilize blood sugar, slowing stomach emptying, and sticking around for longer periods of time.
Multipleand research shows that fiber has a powerful effect on weight loss.
According to one review, an increase in daily fiber intake by 14 grams without any other dietary changes was associated with a 10% reduction in calorie intake and a 1.9 kg weight loss over four months.
Take at least 25–38 grams of fiber per day from foods like fruits, vegetables, legumes and whole grains to optimize your health and increase weight loss.
7. Eat a high protein breakfast
Waking up to a healthy, high-protein breakfast is a great way to start your day and stay on track toward weight loss goals.
Increasing your protein intake can help you lose weight by reducing appetite and reducing calorie consumption.
One small 12-week study of 19 people found that increased protein intake to 30% of calories reduced daily intake by 441 calories and reduced body weight by 4.9 kg.
Another study of 20 adolescent girls found that eating a high protein breakfast increased feelings of fullness and lowered levels of certain hunger-promoting hormones.
In addition, more studies link higher protein intake and a decrease in belly fat and body weight over time.
Oats, yogurt, eggs, curd and peanut butter are a few basic foods that you can enjoy as part of a healthy, high-protein breakfast.
8. Provide enough every night
Setting a regular sleep schedule and sticking to it may be another important factor for successful weight loss, especially if you’re trying to lose up to 10 pounds in a month.
According to one small study of men, sleep deprivation for one night resulted in a significant increase in hunger and levels of ghrelin, a hormone that promotes appetite.
On the other hand, research on women found that improving sleep quality and at least seven hours of sleep each night increased the likelihood of successful weight loss by 33%.
Try to sleep at least 7–8 hours per night, setting a regular sleep schedule and minimizing distractions before bed time to optimize your sleep cycle and achieve weight loss goals.
9. Try resistance training
Resistance training is a type of physical activity that involves working against some kind of force to build muscle and increase strength.
Along with other health benefits associated with resistance training, it can speed up metabolism to make weight loss even easier.
One study found that resistance training preserved mass and metabolism without losing weight, helping to increase the number of calories burned throughout the day.
Similarly, another study found that nine months of resistance training increased the number of calories burned at rest per day by an average of 5%.
Using gym equipment or performing body weight exercises at home are two simple and effective ways to start resistance workouts and improve weight loss.
10. Practice with intermittent fasting
Intermittent fasting involves cycling between the diet and fasting periods, with fasting usually lasting from 16 to 24 hours.
You can reduce the amount you eat by limiting the time frame in which food is consumed, which can increase weight loss.
In fact, some research shows that intermittent fasting can be a powerful weight loss tool and can be just as effective as calorie restriction.
In addition, one study found that short-term fasting significantly increased the number of calories burned at rest.
It can also increase levels of human growth hormone (HGH), an important hormone that has been shown to increase fat loss and preserve lean body mass.
There are many different ways to achieve intermittent fasting. Many usually involve choosing a framework from 8 a.m. to 10 a.m. to limit food intake every day.
Find a method that will suit you and your schedule.
11. Add a lot of vegetables to your diet
Vegetables are incredibly nutritious and supply abundant vitamins, minerals, antioxidants and fiber for a small number of calories.
One study found that each increase in daily vegetable consumption of 100 grams was associated with a loss of 0.5 kg over six months.
Another major review of 17 studies found that those who ate the most vegetables had a 17% lower risk of being overweight or obese.
Many other studies show that increasing fiber consumption from fiber-rich foods, such as vegetables, is associated with a decrease in calorie intake and body weight.
For an easy way to increase the vegetable quotaand, add an extra portion or two to the side dishes, salads, sandwiches and snacks.
12. Skip sauces and spices
Creasing supplements on your favorite foods can quickly turn a healthy meal into a calorie bomb.
For example, one tablespoon of mayonnaise (15 grams) may contain more than 90 calories, while some toppings have a whopping 73 calories per serving of one tablespoon (15 grams).
Teriyaki sauce, sour cream, peanut butter and maple syrup are several other popular sauces and spices that can lead to a rapid buildup of calories.
Using general calorie calculation methods, you can estimate that reducing as much as one serving of these high-calorie spices each day could reduce calorie intake enough to lose up to nine pounds during the year.
This can help speed up weight loss in combination with other methods.
Instead, try seasoning your food with natural spices to keep your calorie intake low and maximize weight loss.
Alternatively, try swapping sauces and spices for low-calorie options like hot sauce, mustard or horseradish.
13. Do HIIT exercises
High-intensity interval training (HIIT) is a type of exercise that alternates fast activities and short recovery periods, increasing heart rate to boost fat burning and accelerate weight loss.
Adding HIIT to your routine can be an incredibly effective tool to lose up to 10 pounds in a month.
In fact, one study compared the effects of HIIT to running, cycling, and resistance training, showing that a 30-minute HIIT session burned 25-30% more calories than other activities.
Another study found that people who did HIIT for just 20 minutes three times a week lost 2 pounds of body fat and 17% belly fat for 12 weeks – without any other changes in diet or lifestyle.
For starters, try turning off cardio and doing one or two HIIT workouts a week, alternating running and walking for 30 seconds.
You can also experiment with other activities on your HIIT exercises, like jumping sacks, squats, push-ups and burpees.
14. Add more activities throughout the day
Even when you’re short of time and can’t squeeze throughout your workout, adding small amounts of activity can bounce off in body weight.
Non-exercise thermogenesis refers to the calories your body burns throughout the day by performing regular activities like typing, gardening, walking or even fidgeting.
It is estimated that thermogenesis can account for up to 50% of the total number of calories you burn each day, although this number can vary quite a bit depending on the level of your activity.
A few changes to your daily routine can increase calorie burning and speed up weight loss with minimal effort.
Using the stairs instead of the elevator, walking during your lunch break, and stretching every 30 minutes are a few easy ways to add more movement to your day.
It is possible to lose weight in 30 days
While losing 10 pounds in a month may seem like a lofty goal, it’s quite possible if you make some simple modifications to your diet and lifestyle.
Take it one step at a time and make a few tiny changes every week to lose weight safely and sustainably.
With a little patience and hard work, you can achieve your weight loss goals and improve your general health in the process.