If you eat unhealthy food or often have to sit at work, causing your weight to increase rapidly, it’s time to make a plan to lose weight for a month.
Here are 11 ways to lose weight in 1 month to keep your body slim and healthy.
1. Do cardio weight loss exercise
Cardio is a physical activity that increases the heart rate to help burn more calories and strengthen the heart and lungs. You form the habit of doing cardio every day will help lose weight in 1 month most effectively.
For the best weight loss results, you should try to do cardio for at least 20-40 minutes a day or about 150-300 minutes a week. Cardio exercises that help lose weight quickly are walking, jogging, boxing, cycling, and swimming.
2. Drink lots of water to lose weight in 1 month
Drinking lots of water keeps you full for longer and boosts metabolism to cut calories. However, you need to limit drinks with a lot of sugar that cause weight gain such as soda, soft drinks, fruit juices, energy drinks, sports drinks to lose weight effectively in 1 month…
One study in 24 overweight and obese adults found that the group who drank 500 ml of water before a meal reduced their calorie intake by 13% compared to the group who did not.
To lose weight fast, cut out sugary and high-calorie drinks. Instead, you should drink 2-2.5 liters of water throughout the day.
3. Calculating calories per day for effective weight loss in 1 month
Calculating your calorie intake and calorie burn for the day will help you comply with your 1-month discount plan.
According to a review of 37 studies of 16,000 people, those who calculated their calorie intake and burned lost an average of 3.3 kg more weight per year than those who did not.
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4. Eat a lot of fiber to lose weight in 1 month
Fiber helps stabilize blood sugar levels and increases feelings of fullness for longer. According to one study, a group of people who increased their daily intake of high-fiber foods to 14g without any other dietary changes lost weight quite effectively.
You should get at least 25–38g of fiber per day from foods like fruits, vegetables, legumes, and whole grains to optimize your health and promote weight loss.
5. Cut down on refined carbs
To apply a weight loss diet for 1 month, you should limit the amount of carbs in your daily diet. This is a healthy 1-month weight loss diet that you need to follow to improve your overall health.
However, you will lose weight faster if you reduce your intake of refined carbs, a type of carbohydrate that has its nutrients and fiber removed during processing. That’s because refined carbs are not only high in calories and low in nutrients, but they’re also quickly absorbed into the bloodstream, causing blood sugar spikes.
Replace refined carbs like breads, breakfast cereals, and processed packaged foods with whole grain products like quinoa, oats, brown rice, and barley for a more balanced diet. Safe weight loss.
6. Eat slower to lose weight in 1 month
To implement a plan to lose weight in 1 month, change the habit of eating more slowly. This not only gives you time to enjoy the food, but also helps you feel full in time.
One study in 30 women found that eating slowly reduced calories by 10% on average, increased water consumption, and increased the activity of certain hormones in the body responsible for promoting feelings of fullness.
You should eat smaller pieces, drink lots of water and focus completely on the meal to increase the weight loss effect.
7. Breakfast rich in protein
One of the fastest ways to lose weight is to eat breakfast with protein-rich foods. This will help reduce your cravings. From there, you are more favorable in reducing the amount of food consumed to lose weight.
A small 12-week study in 19 people found that increasing protein intake by 30% in the morning reduced daily calorie intake by 441 and reduced body weight by 4.9 kg.
Protein-rich foods for a healthy breakfast that you can enjoy are oats, yogurt, eggs, cheese, peanut butter…
8. Get enough sleep to lose weight in 1 month
The habit of getting enough sleep plays an important role in helping you lose weight successfully.
According to one study, nine men who were sleep-deprived for one night had significantly increased feelings of hunger and levels of ghrelin, an appetite-stimulating hormone. Another study of 245 women also found that the group who slept more than 7 hours a night increased the likelihood of successful weight loss by 33%.
You should go to bed early and sleep at least 7-8 hours a night at the same time every day. You also need to avoid electronic devices or avoid working at night to improve sleep quality and achieve weight loss goals.
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9. Cut back on sauces and condiments
The sauces and condiments that go with your favorite dishes can also cause you to gain weight quickly. For example, 13g of mayonnaise can contain up to 90 calories, while 15g of salad dressing contains only 73 calories. Some high-calorie sauces and condiments that you should avoid are teriyaki sauce, sour cream, peanut butter, and maple syrup.
According to many studies, if you use calorie counting methods to cut down on these sauces, you can help lose up to 4kg over the course of a year. If you combine with other ways to lose weight in 1 month, the faster you will get the ideal waist.
Try swapping out high-calorie sauces and condiments for lower-calorie options like chutney, mustard, or horseradish.
10. Do HIIT to lose weight in 1 month
HIIT (High-intensity interval training) is a high-intensity interval training exercise that alternates between bursts of rapid activity and short recovery times. This helps keep the heart rate fast to enhance fat burning and accelerate weight loss.
Adding HIIT to your daily workout routine will help you lose 4.5kg in 1 month. One study in 9 men compared the effects of HIIT with running, cycling, and endurance training. Results showed that a 30-minute HIIT session per day burned 25–30% more calories than other activities.
During your cardio, you do a mix of 1 or 2 HIIT workouts per week, alternating between jogging and walking for 30 seconds each. You can also try other HIIT activities like jumping jacks, squats, push-ups, and sit-ups.
11. Move more during the day
If you are too busy with work and do not have time to fully implement the ways to lose weight in 1 month, you should move more during the day to reduce body weight.
It is estimated that activities like typing, gardening, walking… can account for up to 50% of the total calories you burn each day depending on your activity level.
You can use the stairs instead of the elevator, take a 30-minute walk during your lunch break, or park your car far away from work so you can be more active during the day.
To reach your weight loss goal in 1 month at home, it is important that you stick with it and make an effort to make dietary and lifestyle changes. However, you should only take steps to lose weight step by step, not too hasty to bring about safe, sustainable, and long-term effects.
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