Do you want to learn how to lose weight in one month?
Whether it’s for an event, a big vacation or the start of summer, when it comes to weight loss, timing can feel like everything.
So how much weight can you lose in a month? And how much should you lose?
It’s not always the same answer if you want to stay healthy and keep the weight off long-term.
If you’re wondering how to lose weight in a month and keep it off? Well, we’ve got some great tips for you.
Is it possible to lose weight in one month?
You can reasonably anticipate losing 8 to 10 pounds in one month if you follow a pretty strict plan.
Losing one pound of body fat is equivalent to 3,500 calories.
To lose two pounds per week, you must drop 1,000 calories per day.
How can you burn 1000 calories in one day?
If you want to burn 1000 calories in one day, walk on an upward inclined treadmill for one hour.
If you are 6 foot plus and weigh above 200 lbs, walking at 4 mph and a 6% on an upward inclined treadmill, you will burn about 1,000 calories an hour.
So, if you want to burn 5000 calories in one day, all you have to do is spend 5 hours on the treadmill and you will lose 5000 calories in one day.
You can make some calculations and see how much time you need to spend on the treadmill for you to lose 1000 calories in one day.
What if you don’t have a treadmill at home……..
What exercises burn the most calories at home?
If you don’t have treadmill at home….
There are other ways to burn calories without any equipments…..
Running burns the most calories per hour.
But if running isn’t your thing, there are other calorie-burning exercises like HIIT workouts, jumping rope, and swimming.
You can do any combination of these exercises according to your preferences and fitness level.
How many calories can you burn to lose one pound?
3,500 calories equals about 1 pound, that’s 0.45kg….
And because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, it’s estimated that you need to burn about 3,500 calories to lose 1 pound.
So, in general, if you cut about 500 to 1,000 calories a day from your typical diet, you’d lose about 1 to 2 pounds a week.
Here’s a mathematical formula that you can use to lose weight in one month
If you plan on losing 12 pounds in one month, and 3,500 pounds equals one pound…..
We want to know how much calories you need to lose in one day to help you lose 12 pounds in 30 days.
We use the cross multiplication method…
Multiply 3500 calories by 12 pounds….
That’s 42,000 calories.
Since we want to burn these amount of calories in 30 days….
We divide 42,000 by 30 days….
We get, 1,400 calories.
So, all you have to do is spend 1400 calories in one day for the next 30 days….
All you have to do is spend one hour on the treadmill for 30 days.
You will have to stay the course in terms of dieting and eating healthy foods.
Then, in 30 days……
You would have lost 12 pounds in 30 days.
But what if you don’t have the time or strong will to lose 1000 calories in one day…..
…and you just want to burn the minimum calories in one day…
Let’s assume you only want to lose 100 calories in one day….
How much weight will you lose burning 100 calories a day?
Use Our Simple Formula….
A pound of fat equals 3,500 calories.
Removing 100 calories each day for 365 days is roughly 36,500 calories, equivalent to 10 pounds of pure fat.
You could double your weight loss to 20 pounds in a year by trimming 100 calories from your diet and burning 100 extra calories each day.
An easy way to lose 100 calories in one day by walking is to…..
Buy a pedometer and walk an extra 2,000 steps, roughly equivalent to 1 mile and 100 calories.
How long does it take to burn off 100 calories?
The simplest way to burn 100 calories fast is to run.
And you don’t have to be a marathoner or a speed freak to blast away fat.
Run a 10-minute mile for 10 minutes to burn 100 calories.
If you’re not ready to run for a full mile, try to do run/walk intervals to build stamina and still burn fat.
How can you lose weight in one month?
Below are some tips you can use to lose weight in a month and keep it off for good.
The thing is you should continue doing all these things even though you have lost weight because if you don’t the probability you’ll go back to your unhealthy habits is very high.
1. Exercise daily
This is a straightforward one…..
Exercise can not only help augment your weight loss goals it also has a dramatic number of health benefits, including:
- Improved mood and cognitive function
- Reduced anxiety and depression
- Increased metabolism
- Increased muscle mass
- Improved cardiovascular health
- Increased energy
- Reduced risk of chronic disease
Exercise can help take your weight loss journey to greater heights. ONLY If you’re willing to stick with it.
So, create a daily weight loss routine that factors in some movement.
Walk or bike to work. Take the stairs. Join a gym. Try a new sport.
Essentially, get moving and aim to break a sweat at least once a day.
2. Eat More Slowly
Slowing down and focusing on enjoying your food while listening to your body is an effective strategy to decrease intake and enhance feelings of fullness.
Does eating slow help you lose weight?
Yes, it does
In order to eat slowly, you actually need to chew your food several times before swallowing it.
This can help you reduce calorie intake and lose weight.
Chewing food thoroughly slows down your eating pace and reduces the number of calories you take in, which can lead to weight loss.
How many times should you chew your food for weight loss?
Experts have had a lot to say about chewing.
One common piece of advice is to chew your food an estimated 32 times before swallowing.
It takes fewer chews to break down soft and water-filled food.
The goal of chewing is to break down your food so it loses texture.
One study in 30 women reported that eating slowly decreased calorie intake by an average of 10%, increased water consumption and resulted in greater feelings of fullness than eating quickly (1).
Taking smaller bites, drinking plenty of water with your meal and reducing external distractions can help you eat more slowly to increase weight loss.
3. Practice Intermittent Fasting
Intermittent fasting involves cycling between periods of eating and fasting, with fasts typically lasting 16–24 hours.
It can reduce the amount you eat by limiting the time frame in which food is consumed, possibly enhancing weight loss.
In fact, some research shows that intermittent fasting can be a powerful tool for weight loss and may be equally effective as calorie restriction (2).
Plus, one study in 11 healthy adults found that short-term fasting significantly increased the number of calories burned at rest.
It may 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 do intermittent fasting. Many commonly involve picking an 8–10-hour window to restrict food intake each day.
Find a method that works for you and your schedule.
Other ways you can lose weight in 30 days
- Start with a fast day.
- Exercise first thing every morning.
- Eat four or five almonds 15 minutes before every meal.
- Drink a glass of water just before every meal.
- Always stop eating when you start to feel full.
- Don’t eat anything white.
- Make sure every meal is healthy.
- Toss in a snack.
Do you really want to lose weight fast?
Trying to lose weight without a PROVEN PLAN OF ACTION is like trying to bake a cake without a recipe…
You’ll only end up making lots of mistakes, a big mess and wasting a bunch of money buying unnecessary fads and untested weight loss programs.
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These are some of the tips you can use to lose weight in one month.
Try some of them and let me know how it has helped you lose weight.
Here’s to your fitness.