If you want to know how to lose weight in a month, it’s actually a simple process. When I’m looking to cut fat, I eat at a 400 calorie deficit. What this does is help you lose about 4 – 5 pounds per month.
This will give you an accurate estimate of how much you would lose in a month by eating a certain amount of calories based on your personal goals.
Another effective way to lose weight fast is to incorporate a high-intensity exercise routine. Performing an aerobics class, swimming, Zumba, or jumping rope are great ways to burn calories. However, high intensity cardio can cause ravenous hunger, and I’ve found that lower-intensity exercises are more effective in the long run.
If you’re unable to commit to a rigorous fitness regimen, you can always begin with low-impact exercises such as yoga or walking daily. The latter is what I do myself. After a few weeks, you’ll be able to gradually increase your exercise and your physical activity levels.
That said, a high-intensity cardio program is an excellent way to lose weight fast. This kind of exercise can reduce body fat and waist circumference, as long as you’ve got your calories dialed in. I try to focus on eating more fruits and vegetables and especially adding more protein to my diet. Sufficient protein ensures that the weight you lose is in the form of fat and not muscle or bone density.
By following the simple tips below, you’ll be able to lose more weight and keep it off for a longer time. When choosing your exercise program, make sure to consult your doctor so you can make the right decision for yourself.
How To Lose Weight By Eating At A Calorie Deficit
You may be wondering how to lose weight by eating at a caloric deficit. A calorie deficit is when you consume fewer calories than your body needs. The National Institute of Health recommends a calorie deficit for overweight and obese people. After years of eating low carb, I was hitting brick walls…that is UNTIL I began eating at a simple 400 daily calorie deficit.
While creating a calorie deficit may seem like an arduous task, it is actually simple to do, and necessary for the purpose of weight loss. Instead of starving yourself, you can limit your portion sizes and snack on lower-calorie foods. This can help you create a significant enough calorie deficit to lose weight.
This is also why low-carb diets work initially. You drastically cut calories down when you cut out bread, pasta, and rice. But, eating low carb is NOT how you lose weight. Watching your calories is.
By limiting your caloric intake, you can easily achieve the weight loss you’re looking for. Once you have created a large enough dietary deficit, you’ll begin to lose weight. Adding in daily exercise into the mix will supercharge your results.
A calorie deficit would have you eat smaller portions than normal. Eating more fiber and protein can help you stay full longer and keep you from snacking when you shouldn’t be. By sticking to a solid eating plan, you’ll lose weight in no time! You’ll notice that you’re able to get in shape and stay slim!
Can Walking 10,000 Steps A Day Help You Lose Weight?
One question that gets asked often is, “Can walking 10,000 steps a day help you lose weight?” Doing so can burn approximately 400 – 500 calories each time, which really adds up over the course of a week. Besides the health benefits, walking is an excellent form of exercise, and when done outside, also has many other benefits, such as providing you with vitamin D.
When it comes to losing weight, walking a certain number of steps a day is beneficial for your health. A walking program can help you burn more calories than simply sitting in front of a computer.
It can be as simple as taking a five-minute walk around the block or parking farther away at the grocery store. It’s a good idea to track your steps, so you can see the number of calories you burn adding up quickly.
According to the American Council on Exercise, walking 10,000 steps a day can burn about 300 to 400 calories. I mentioned 400 – 500 above. The number varies, depending on your age, fitness level, and geographic location.
If you can make walking a daily workout, you’ll be surprised at how much you can burn by increasing your daily steps.
How Can Resistance Training Help You Get Lean And Defined?
If you want to build solid muscle, resistance training can be the answer. It will build lean muscle by stimulating growth hormones, which can also enhance body composition. The benefits of strength training include increased metabolism, increased stamina, and better overall health.
In addition, you’ll feel less sore, have more energy, and look better than ever. While eating at a calorie deficit combined with walking burns off excess fat, resistance training is the actual sculpting of your body. A great thing about it, is you can do this kind of workout at the gym or at home.
Some of the classic tools used in strength training are free weights. Dumbbells, barbells, kettlebells, medicine balls, sand bags, and more are often used. Other common tools include free weight machines with handles that can be adjusted. Some people who are looking for convenience on the go, use resistance bands, which can be used for most workouts. They provide continuous resistance throughout the movements.
As you progress in resistance training, you can increase the intensity of your workouts. It is best to start slowly and increase intensity over four to six weeks. If you’re a beginner, you can perform the exercises independently, but if you’re an advanced exerciser, you should seek expert supervision. This will ensure that you are doing everything right, and you’ll be able to maximize the benefits of your efforts.
How Can Protein Help You Get Lean?
Aside from helping to keep muscles strong, protein also helps you avoid unhealthy foods. It takes more time and energy to digest than carbohydrates and fat, which means you’ll have less appetite for unhealthy food.
Plus, the additional protein in your diet will help you stay fuller longer. There are many amazing sources of protein, such as lean meats and eggs. And don’t forget to add herbs and spices to your meals. All of them contain no calories!
Protein is an essential part of the diet to maintain a lean body. It helps you recover quickly from your workouts. It also improves your immunity. In addition to helping you lose weight, it’s also useful for those with a busy schedule. A high-protein meal will allow you to burn more calories and fat than you would without it. However, you should be careful with the amount of protein you consume.
Did you know that research has also shown that a diet high in protein helps you live longer?
Losing Weight In A Month Summary
So, if you want to know how to lose weight in a month, the most important aspect of the process is by hitting a calorie deficit daily. By doing this, you’ll lose significant weight week after week. I personally do a 400 calorie deficit when I’m cutting fat, and it helps me drop about 4 – 5 pounds monthly.
By adding walking into the mix, you’ll supercharge your results. Also, resistance training will help you sculpt and tone your body. This is the home resistance training program I follow, which has done absolute wonders for my body and confidence.
I hope you found this article to be helpful. If you have any questions at all, please let me know and I’ll be more than happy to help you. Thanks!