If you eat unhealthy food or often have to work, your weight will increase rapidly. It’s time you should plan to lose weight in 1 month already.
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11 ways to lose weight in 1 month for overweight people
Lose weight 100% with aerobic exercises at home
25 October, 2022
9 healthy ways to help you lose weight fast in 1 week
25 October, 2022Here are 11 steps to lose weight in 1 month so that you can both have a slim body and protect your health. Do not hesitate to apply the following effective and safe weight loss methods
Habits to help you lose weight in 1 month
1. Drink lots of water
How to lose weight effectively in 1 month? Drinking plenty of water keeps you full for longer and boosts metabolism to cut calories.
- One study in 24 overweight and obese adults found that those who drank 500 ml of water before a meal reduced their calorie intake by 13% compared with those who did not.
To lose weight fast, cut out sugary and high-calorie drinks. Limit drinks with a lot of sugar that cause weight gain such as soda, soft drinks, fruit juices, energy drinks, sports drinks … can effectively lose weight in 1 month. You can refer to: Lose weight with filtered water: Easy to do, fast effect
2. Calculation of calories per day for effective weight loss in 1 month
Calculating calories intake and calories burned during the day will help you strictly adhere to your 1-month weight loss plan. If you don’t know how to determine how many calories your body needs for the day, check it out here!
- According to a review of 37 studies involving 16,000 people, those who counted calories consumed and burned lost an average of 3.3 kg per year in weight compared to those who did not.
Besides counting calories in and out, you should also pay attention to reading food labels. Knowing how to read food labels can help you choose healthier options. Use the calorie information to determine which foods fit the daily calories you need in your 1-month weight loss plan.
>> Learn more: Calorie count in food: The most basic thing for successful weight loss!
3. Eat slower to lose weight in 1 month
To implement the 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.
Eat smaller pieces, drink lots of water and focus completely on your meals to increase the effectiveness of weight loss.
- 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.
4. 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 hunger and levels of ghrelin.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.
How to exercise to lose weight in 1 month
5. Do cardio exercise
Cardio is physical activity that increases your heart rate to help burn more calories. Cardio exercise is not only a quick way to lose weight, cardio exercise also helps strengthen the heart and lungs. Forming a daily cardio routine will help you lose weight in the most effective month.
How to lose weight effectively: Do cardio
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 to lose weight quickly are walking, jogging, boxing, cycling and swimming.
If you just focus on dieting without exercising, you can develop osteoporosis and lose your muscles. Therefore, an effective way to lose weight is to combine healthy eating and regular cardio exercises. Some cardio exercises for you: 23 effective cardio exercises to lose weight, burn fat.
Read more: How to lose belly fat quickly and effectively
6. Do HIIT to lose weight in 1 month
If you want to lose weight in a month, incorporate more HIIT exercises into your training regimen. 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 to running, cycling, and endurance training. Results showed that a daily 30-minute HIIT session 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.
7. Move more during the day
If you are too busy with work and do not have time to fully implement the weight loss methods 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. These activities can help you stay active during the day.
Diet to lose weight in 1 month
In addition to healthy habits as well as exercise regimens, a healthy diet is extremely important if you want to lose weight effectively. Let’s explore the weight loss diet in 1 month.
8. Eat more fiber to lose weight in 1 month
Fiber helps stabilize blood sugar and increases satiety 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.
9. 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 cut down on refined carbs. Refined carbs are carbohydrates that have their nutrients and fiber removed during processing. That’s because refined carbs aren’t just high in calories and low in nutrients. In addition, refined carbs are easily absorbed quickly into the bloodstream, causing blood sugar to spike.
Stay away from refined carbs like breads, breakfast cereals, and processed packaged foods. Instead, familiarize yourself with whole grain products such as quinoa, oats, brown rice and barley for a safe weight loss diet.
10. Breakfast is rich in protein
Many people wonder: Does skipping breakfast lose weight? In fact, breakfast is indispensable if you want to lose weight effectively.
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 showed an increase in protein intake by 30% of calories in the morning. This eating habit helps to reduce 441 calories consumed daily and reduce body weight by 4.9 kg.
The protein-rich foods for a healthy breakfast that you can enjoy are oats, yogurt, eggs, cheese , peanut butter … Here are suggestions for a delicious but nutritious weight loss breakfast.
11. Cut back on sauces and condiments
This is an effective way to lose weight that few people know about. The sauces and condiments that go with your favorite dishes can be the trigger sudden weight gain. For example, 13g of mayonnaise can contain up to 90 calories. While 15g of dressing for salad contains only 73 calories. Some sauces and condiments are high in calories that you should avoid. It’s teriyaki sauce, sour cream, peanut butter and maple syrup.
- According to many studies, if you use calorie counting methods to cut these sauces, you can help lose up to 4kg over the course of 1 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. You can lose weight more effectively if you make your own salad dressings.
>> Learn more: Effective weight loss salad dressings you should not miss
To reach your 1 month weight loss goal at home, it’s 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.