We all want to lose those unwanted pounds, don’t we? But losing weight in a time crunch can be daunting. So if you are wondering how to lose weight in a month, we have a solution for you right in this article. Technically you will have to burn 3500 calories per week if you want to lose about 10 pounds in a month. But physically, it might not be possible, and the calorie deficit might slow down your metabolism.
How to Lose Weight in One Month at Home Naturally:
Losing weight in a stipulated amount of time, like a month, can be physically daunting. But if you follow some simple techniques, you can lose weight healthily. We present you with some of the best tips you can include in your daily routine.
1. Have a Very Realistic Goal:
We all tend to have a set mind when we want to lose weight, but do you know what a realistic goal is? Losing 1 to 2 pounds a week can be a wise goal over the long term. It would help if you burned 500 to 1000 calories more than you consume each day with a combination of physical activity and a low-calorie diet when you want to lose 1 to 2 pounds a week.
Losing 5% of your current weight may be a realistic goal, at least initially, depending on your weight. You can reduce the risk of several chronic health issues even with this slight weight loss.
It is essential to think about both outcome and process goals when you are setting goals for yourself. For example, losing 10 pounds is an example of an outcome goal, whereas walking every day for 30 minutes is a process goal. Changing your habits is the key to weight loss; therefore, it is essential to have a process goal and outcome goal.
2. Drink More Water:
Drinking water is one of the common suggestions we hear for any health issue because we drink lesser water than we are supposed to. Ideally, you must drink three liters per day if you are looking to lose weight quickly. But you must drink 4 to 5 liters of water if you are workout and break a sweat. You might feel more fatigued and tired if you don’t drink enough water, stopping you from losing those extra pounds by halting the metabolism (1). So, keep a count of the number of glasses you consume by setting a reminder on your phone.
3. Low Fat Diet:
When you are planning a diet to lose weight in one month, you need to consume foods that are low in fats. Although fats can be harmful, you can include healthy fats like medium-chain saturated fats, Omega-3 polyunsaturated fatty acids, and monounsaturated fatty acids in your diet.In addition, you will be able to deal with the inflammation associated with weight gain when you consume healthy fats. Some of the foods sources of healthy fat are:
- Fishes like sardine, mackerel, salmon, tuna.
- Rice bran oil, olive oil.
- Peanut butter, sunflower butter.
- Melon seeds, chia seeds, sunflower seeds, flax seeds.
- Walnuts, almonds, hazelnuts, macadamia nuts, pistachios.
4. Eat More Fiber in Your Diet:
Dietary fiber plays an essential role in maintaining the health of your digestive system. However, it is a good carb that is not easily digestible and absorbable. Instead, it helps increase the variety of good gut bacteria, helps break down fat to shoer-chain fatty acids, and adds bulk to your stool.
In addition, when you consume vegetables, fruits, and whole grains with more dietary fiber, you will increase your satiety by forming a gel-like layer, making you lose weight efficiently.Therefore, consuming dietary fiber-rich foods can reduce your calorie intake and keep your hunger in check.
5. High Protein Diet:
When you are looking for a way to lose weight, a high-protein and low-carb diet work wonders. It prevents weight regain and maintains muscle mass by reducing energy intake. Some of the foods that are considered good sources of protein and you can include in your diet are:
- Skinless chicken breast.
- Mackerel, salmon, basa, pomfret, rohu, basa, sardine, haddock.
- Ground turkey.
- Ricotta cheese, cottage cheese.
- Mushroom, tofu, casein water.
- Lentils, soybeans, kidney beans, black beans, garbanzo beans, peas.
- Egg whites, soybean milk.
- Almonds, pistachios, sunflower seeds, flaxseeds, chia seeds.
6. Prepare Meals at Home:
We often observe that people who eat home-cooked meals tend to gain little unwanted weight. Try to eat a home-cooked meal at least five days a week for healthy nutrition, but you can take a break once in a while from the cooking and have a cheat day. Here are some shortcut foods and tips you can follow that help you prepare a meal in less time:
- Grilled salmon.
- Deli chicken.
- Precut your veggies.
- Prewash your salads.
7. Fruits and Vegetables:
Instead of foods high in fat and calories, fill your diet with fruits and vegetables that can not only be healthy but also helps you lose weight naturally. Every day, make a point to consume at least three fruits and five types of vegetables. The fruits and veggies have reasonable amounts of fiber, phytonutrients, minerals, and vitamins that provide your body with nutrition and keep you full for an extended period. In addition, you can complete your diet by including whole grains that help burn belly fat by keeping you full for longer.
8. Stop Eating Junk Foods:
We all know how harmful junk food can be, but we still munch on them without a second thought. Processed foods like sausage, ready-to-eat foods, frozen foods are unhealthy since they contain flavoring agents, preservatives, and added sugar. These foods are high in trans fats and calories and little to no nutritional content. Therefore replace junk food with fresh fruits, veggies, healthy fats to lose weight healthily.
9. Lower the Sugared Drinks Intake:
If you are looking to lose weight in one month at home, naturally, you must avoid consuming soda or any sugary drinks. These drinks have artificial flavors, sweeteners, preservatives and are high in calories and sugar. Instead of sugary drinks, go for plain water, coconut water, or detox water.
10. Get Enough Sleep:
Along with proper diet and exercise, adequate sleep is necessary to maintain a healthy weight. As important as working out five hours a week is, sleep and rest are also important because sleep deprivation causes weight gain.The wear and tear of your muscles during your workout need healing, and sleep helps rebuild muscle fibers naturally.