There are ways to lose weight safely if your doctor suggests it. For the most effective long-term weight management, a constant weight loss of 1 to 2 pounds per week is advised. However, many eating strategies will leave you hungry or unsatisfied.

These are some of the primary reasons why sticking to a better eating plan may be difficult. Not all diets, however, have this impact. Low-carbohydrate, low-calorie diets are beneficial for weight loss and may be easier to follow than other diets. Here are some weight-loss strategies that include a good diet, possibly fewer carbs, and seek to:

  • Decrease your appetite
  • Causes faster weight loss
  • Improves metabolic health 
  • Focus on the exercises

Table Of Content

  1. What Is Weight Loss?
  2. How Much Weight Can You Lose In A Month?
  3. Tips To Reduce Weight
  4. Exercises For Reducing Weight In A Month
  5. Things To Consider While Doing Any Diet
  6. Foods You Should Completely Avoid To Lose Weight In A Month
  7. How To Track Your Weight Loss Journey
  8. Frequently Asked Questions
  9. The Bottom Line

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What Is Weight Loss?

In medicine, health, or physical fitness, weight loss refers to a reduction in total body mass caused by either deliberate (diet, exercise) or involuntary (sickness) circumstances. It's essentially a reduction in overall body weight. This weight can be made up of muscle, fat, and water. Weight loss is defined as a reduction in total body weight. For weight loss, the quality of the food we eat is more significant. We must be more explicit about our macronutrient intake, which includes protein, carbohydrate, and fat. Diet alone will not help you lose weight. To grow and maintain muscle, you'll need a good resistance training routine. Weights are part of a resistance training regimen. Lifting weights just means you're preserving muscular mass. Our bodies burn more calories the more muscle we have.

How Much Weight Can You Lose In A Month?

We've grown accustomed to receiving results rapidly in our tech-savvy world. When it comes to smartphones, quick pleasure is good, but it's not the best policy when it comes to weight loss. The response varies from person to person. A person with a larger body may usually shed more weight because they are heavier, to begin with.

According to the Centers for Disease Control and Prevention (CDC), a safe and sustained weight loss rate is 1 to 2 pounds per week or 4 to 8 pounds per month. Some people may lose more than that at first, but it's usually water weight rather than actual fat loss.

Calories in and calories out aren't the only factors that affect weight. Your entire weight is made up of muscle, fat, bone, water, tissues, organs, and whatever is inside your digestive tract. There's an obsession with losing weight, yet the scale can't tell you if you're shedding water, muscle, or fat. Apart from weight loss, a low carb diet can benefit your health in a variety of ways, including:-

  • Blood sugar levels decrease significantly on low carb diets
  • Triglycerides tend to go down
  • LDL (bad) cholesterol goes down
  • Blood pressure improves significantly

Tips To Reduce Weight

To help you lose weight faster, here are some tips to reduce weight more effectively:

  1. Breakfast should not be skipped. Rather, start your day with a high-protein breakfast. You will not lose weight if you skip breakfast. You may be missing out on important nutrients, and you may find yourself nibbling more during the day as a result of your hunger. A high-protein breakfast may help you control your hunger and calorie intake throughout the day.
  2. Eating at regular intervals throughout the day aids in calorie burn. It also inhibits the desire to munch on high-fat, high-sugar foods. Fibre-rich foods can help you feel fuller for longer, which is ideal for weight loss. Only plant-based foods, such as fruits and vegetables, oats, wholegrain bread, brown rice, beans, peas, and lentils, contain fibre.
  3. Sugary drinks and fruit juice should be avoided. Sugar calories are useless to your body and might sabotage weight loss. Instead, eat a lot of fruits and vegetables, which are low in calories and fat and high in fibre - three key factors for weight loss success. They're also high in vitamins and minerals.
  4. Keep junk food, such as chocolate, biscuits, crisps, and sweet fizzy drinks, out of the house to avoid temptation. Instead, eat fruit, unsalted rice cakes, oatcakes, unsalted or unsweetened popcorn, and fruit juice as healthful snacks.
  5. Before each meal, drink some water. Drinking water before meals reduced calorie consumption and may help with weight loss, according to one study. People frequently mix up thirst with hunger. When all you truly need is a glass of water, you may find up swallowing additional calories.
  6. Choose foods that will help you lose weight. Some foods are more effective than others in terms of weight loss. Here's a list of weight-loss-friendly foods that are also healthful.
  7. Consume soluble fibre. Soluble fibres have been shown in studies to aid weight loss. Fibre supplements, such as glucomannan, can also be beneficial.
  8. Make a cup of coffee or tea. Caffeine can help you lose weight by speeding up your metabolism.
  9. Whole foods should be the foundation of your diet. They're more satisfying, healthier, and less likely to lead to overeating than manufactured foods.
  10. Slowly eat. Eating hastily can cause weight gain over time, whereas eating slowly makes you feel more satisfied and increases the production of weight-loss hormones.
  11. Get some restful sleep. Sleep is vital for a variety of reasons, and lack of sleep is one of the leading causes of weight gain.
  12. It's crucial to be active if you want to lose weight and keep it off. Exercise, in addition to having several health benefits, can aid in the burning of excess calories that cannot be lost by diet alone. Find an activity that you enjoy and can fit into your schedule.
  13. Reduce your alcohol consumption. A typical glass of wine has around the same amount of calories as a piece of chocolate. Drinking too much can easily lead to weight gain over time.
  14. Take a long-term approach. It doesn't mean you're less healthy because you're in your 40s and weigh more than you did in your 20s. While you should try to avoid drastic weight loss and gain throughout your life, it is natural for your weight to fluctuate. Instead of focusing on the number on the scale, consider your body composition—fat vs muscle. Muscle weighs the same as fat, but it takes up less space.
  15. Don't keep track of your calories. Don't bother about calorie counting, either. Instead, concentrate on hunger and satiety signs.

Exercises For Reducing Weight In A Month

Exercise is critical to your entire well-being. Weight loss and good health are linked. A higher BMI puts a person at risk for a variety of diseases, including hypertension, diabetes, cholesterol, and other cardiovascular issues. If you want to reduce weight and stay fit and healthy, you must exercise regularly. People tend to give up exercising because they don't have the time or can't afford to join a gym or hire a personal trainer to help them on their fitness path. So, we've compiled a list of the greatest and most popular fitness routines that you can do at home to become stronger, fitter, and healthier.

1. Aerobic Exercises

Walking is one of the effective ways to lose weight. Walking at a rapid speed is an excellent calorie-burning workout. A fitness routine that is easy to incorporate into your daily activities and puts little stress on your joints. Many studies show that walking at a 6.4 kph rate for 30 minutes burns roughly 167 calories for a 70-kg person. Running and jogging are both considered total-body activities. It will strengthen your legs while also reducing tummy fat. 

2. Skipping or Jumping Rope

Skipping exercise is a total-body workout that helps you build muscle, boost your metabolism, and burn a lot of calories in a short amount of time. Regular exercise will offer peace and aid to alleviate depression and anxiety. The workout also raises your heart rate, which causes faster blood circulation throughout your body, helping to keep your heart in good shape. This activity benefits your lungs as well as your heart by keeping them healthy and functional.

3. Planks

One of the most effective full-body workouts is Plank Pose or Plank Exercise. It strengthens your core, shoulders, arms, chest, back, and hips muscles. Along with these advantages, plank workouts aid in the rapid burning of body fat and calories. It appears to be a basic and easy workout, but it is quite tiring and intensive. Different forms of the plank exercise target different muscle groups and body parts. Each variant is beneficial and keeps your core strength, body balance, endurance, and posture in good shape.

4. Push-Ups and Pull-Ups

Push-ups are one of the most popular workouts since they can be performed at any time, anywhere, and by everyone. Push-ups are an excellent weight-loss workout because they lift your body off the ground and exert energy, which burns calories. Push-ups are beneficial because they burn calories quickly and force you to concentrate on the larger muscles in your upper body. The chest, shoulders, back, biceps, and triceps are all targeted during a push-up workout. Push-ups can also develop your core muscles and help you maintain a physically solid and healthy body.

Pull-ups train several muscular groups at once, burning more calories as the biceps, triceps, back, and core all work together. This workout can help you get in shape by enhancing your fat-burning ability and speeding up your metabolism. A pull-up workout, according to the study, will help you burn approximately 10 calories each minute.

5. Squats

Muscle-strengthening workouts such as squats are popular. The major goal of this workout is to strengthen the lower body. Squats help you burn calories and keep fat from building up in your lower body. This workout improves mobility as well as balance. 

6. Lunges

A popular strength training routine that enhances overall fitness and athletic performance by strengthening and toning your lower body. Lunges are primarily used to strengthen the back, hips, and legs. Lunges aid in the development of lean muscle and the reduction of body fat. It's critical to challenge yourself and incorporate lunges into a high-intensity training plan with heavyweights. The single-leg motions in this workout help to enhance balance, stability, and coordination by stabilising muscles.

7. Yoga

Yoga is a successful weight-loss method. Exercise, Diet, Breathing, Relaxation, and Meditation are five key principles thought to have been discovered by Rishis and Brahmans. Yoga and healthy eating are a good combo since they help you lose weight while also keeping your body and mind healthy. It also increases your body awareness and relationship.

8. High-Intensity Interval Training

To get the most out of your workout, you must work hard. High-Intensity Interval Training, or HIIT, entails short bursts of exercise at nearly maximum effort, followed by extended rest periods. The fat-burning potential of your body increases, and the pounds begin to slip away. High-intensity exercise boosts the production of growth hormones, which mobilise fat for fuel. As a result, a 20-minute workout burns more calories than a long stroll around the block.

9. Strength Training

It's a common fallacy that lifting weights bulks you up. In actuality, it helps you slim down and permanently speeds up your metabolism. The key to losing weight is to increase muscle mass. Circuit training, which involves fast shifting from one exercise to the next and burns 30% more calories than a conventional weight workout, is another alternative.

10. Zumba

Zumba is a fun and effective approach to improve your health and incorporate exercise into your everyday routine. The goal of Zumba is to loosen up and burn calories. It's no surprise that it's been shown to reduce stress, increase energy, and improve strength. It involves high-intensity movement and intense training to help contour the physique.

11. Swimming

Swimming workouts help you lose weight, lose inches, and become stronger, fitter, and healthier than ever before. Swimming aggressively, whether in the breaststroke or freestyle, can burn up to 500-700 calories per hour. It's an extremely effective weight-loss and toning workout. Swimming works all of your major muscle groups, including your abdominals, back, arms, legs, hips, and glutes. It can be your only form of exercise, but it can also be used to supplement other activities such as walking and jogging.

Things To Consider While Doing Any Diet

There are a few things to bear in mind while beginning a weight-loss program. You can be up against a roadblock when it comes to losing weight. It could also have been the cause of the weight gain in the first place. You should also be cautious about where you seek advice. Your weight-loss strategy should be both safe and effective.

1. Medical conditions 

Genetics may play a role in weight growth for some people. Others may be dealing with a medical issue that makes losing weight difficult. Hormonal problems, sleep disorders, eating disorders, and so on are examples of this. Certain medications might sometimes sabotage your weight loss efforts. Consult your doctor about ways to keep your weight under control despite these challenges. Changes in lifestyle, treatment, or surgery may be beneficial. A support group or counselling may also be beneficial.

2. Diet pills, supplements, and fad diets

Diet pills, according to certain companies and individuals, help you lose weight. This may be true initially, but drugs will not help you lose weight in the long run. They don't teach you how to change your lifestyle. Most diet medications are not tested by the US Food and Drug Administration (FDA). Many of these have potentially dangerous adverse effects. If you believe you require a supplement, consult your doctor.

Fad diets have also not been demonstrated to be safe or effective in helping people lose weight. They frequently provide temporary results, but they do not assist you in maintaining your weight loss. Do not rely on a fad diet to help you lose weight. Find a healthy, balanced eating plan that you can stick to as a way of life.

3. Weight-loss management

You can use tools to help you lose weight at any time during your diet. They assist you in keeping track of your progress and achieving your objectives. These include:

  • Pedometer 
  • Food diary, or journal
  • Smartphone applications
  • Measuring scale
  • BMI calculator

The average daily calorie requirement for a moderately active adult is 2,500 kcals for men and 2,000 kcals for women, however, when dieting, you'll need to cut back on your energy intake to burn off more calories than you ingest.

Identify areas where you can remove unnecessary or empty calories and instead focus on making your meals nutrient-dense by including leafy greens like kale, spinach, and rocket, whole grains like quinoa and barley, and lots of fruit and vegetables. Substituting low-calorie drinks for sugar-sweetened or alcoholic beverages is a smart method to minimise calories without feeling hungry. 

4. Balanced Diet

Cutting out or severely restricting entire food groups or macronutrients (e.g. carbs) is likely to be imbalanced and difficult to sustain. Any diet that encourages you to eat mostly one type of food (like the cabbage soup diet) may put you at risk for nutritional deficiencies.

5. Sustainable Plan

Will you be able to keep to your plan for a long time? Maintaining a healthy weight and eating a well-balanced diet are things you must make a permanent part of your lifestyle; if you revert to your old eating habits, you will quickly gain weight. If you frequently eat out or travel for work, try to plan ahead of time how you might work around these constraints. If a plan is excessively rigorous and prescriptive, it will be difficult to stick to in the long run.

6. Realistic Goals

Diets that promise speedy weight loss are unlikely to achieve the results you want, and even if they do, they may not be healthy. It's also critical to set a reasonable goal weight; even if you lose weight gradually and carefully, you don't want to risk becoming underweight. 

Foods You Should Completely Avoid To Lose Weight In A Month

The meals you consume can have a significant impact on your weight. Weight loss can be aided by meals such as full-fat yoghurt, coconut oil, and eggs. Other foods, particularly processed and refined foods, might cause weight gain. If you're attempting to lose weight, here are 11 foods to stay away from.

1. French fries and potato chips are fattening and harmful foods. Whole, boiled potatoes, on the other hand, are nutritious and filling.

2. Sugary beverages might negatively impact your weight and overall health. If you want to lose weight, cutting out soda and other sugary drinks could help.

3. White bread is created with very fine flour, which might cause blood sugar spikes and overeating. You can, however, eat a variety of different sorts of bread.

4. Candy bars are high in sugar, processed flour, and added oils, all of which are unhealthy. They're high in calories, but they're not particularly filling.

5. Fruit juice is high in calories and sugar, but it typically lacks fibre. It's recommended to eat the entire fruit.

6. Added sugar, processed flour, and trans fat are frequently found in pastries, cookies, and cakes. These foods are calorie-dense yet not particularly filling.

7. If you're attempting to reduce weight, you might want to cut back on or eliminate alcohol. Wine appears to be safe in small doses.

8. Store-bought ice cream contains a lot of sugar; homemade ice cream is a healthier option. It's important to keep track of your portions because it's really easy to consume too much ice cream.

9. Highly refined and processed ingredients are frequently used in commercial pizzas. A handmade pizza made with healthier ingredients is a far superior alternative.

10. Plain, black coffee is good for you and can help you lose weight. High-calorie coffee drinks with artificial components, on the other hand, are unhealthy and fattening.

11. Added sugar is one of the most unhealthy foods in today's diet. Many goods that appear to be healthy, such as low-fat and fat-free snacks, are high in sugar.

Highly processed junk foods are the worst foods for weight loss. Added sugar, refined wheat, and/or added fats are common ingredients in these foods. Read the label if you're not sure if a food is healthy or not. However, be wary of sugar's various names and health claims that may be misleading.

How To Track Your Weight Loss Journey

When it comes to losing weight, keeping track of your progress is crucial. We improve our health, our emotions, and our body composition when we get in shape, and none of these things are assessed on the scales. With that in mind, consider the following methods for keeping track of your overall progress:

1. Maintain a diary

If you're just starting on your weight-loss journey, maintaining a diary is a terrific method to track your progress from the beginning to the end. Keep track of your daily energy levels, how well you sleep, and how you feel after each workout so you can reset your goals when the time comes.

2. 28-day goal

We often say that 28 is the magic number when it comes to reducing weight. It's the ideal technique to build your objectives because they won't appear to be too difficult to reach. So, even if you're just getting started, if you're checking off your target of five HIIT sessions per week in your 28-day block, you're on the right track.

3. Take progress photos

We are often naive to the changes in our bodies, although we see them every day. Taking a photo when you begin your healthy journey is a fantastic method to track your progress without being hooked on the number on the scales. When you're ready to compare, you'll be shocked at how much your body has changed, and this can serve as a powerful drive to push yourself even harder.

4. Use mobile health applications

There's an app or device for almost anything these days, and when it comes to weight loss, there are plenty to choose from. Apps like My Fitness Pal, which inform you of the nutritional worth of what you're consuming, are a good choice for nutrition. The iPhone's health app is also a great method to keep track of your everyday activities.

5. Reflect on your progress

Consider how you feel about your daily tasks now versus how you felt on day one. Is your mood better now? Are you able to chase down the youngsters in the park without getting out of breath? If you're making progress, you'll find that these day-to-day duties become a lot easier. Set a weekly or fortnightly reminder for yourself to reflect on your progress.

6. Check your clothes

Keeping track of your progress can be as simple as observing how your clothes fit. You're on the right track if your jeans are slipping up easily or your favourite T-shirt is a little bigger.

Frequently Asked Questions

1. Is losing 10 pounds in a month realistic? 

While losing 10 pounds in a month may seem impossible, it is perfectly doable with some easy dietary and lifestyle changes. To lose weight safely and sustainably, take it one step at a time and make a few tiny changes each week. You can achieve your weight loss goals and enhance your overall health with a little patience and hard effort.

2. How much weight can you lose in 30 days? 

On the 30 Day Shred, a person who weighs roughly 150 pounds (68 kg) and is in average shape may anticipate burning 200–300 calories per workout. This equates to a monthly weight loss of around 2.5 pounds (1.1 kg) from exercise alone.

3. Is losing 15 pounds in a month healthy?

Yes, it is feasible to drop 15 pounds in a month if you push your body to its limits. Our specialists, on the other hand, advise that everyone take it slowly and consider long-term and permanent aims. As a result, they do not regard such a plan to be healthy.

The Bottom Line

While losing a lot of weight in a month is doable, we don't encourage it. Anything over 8 pounds is almost certainly water weight, which you'll regain. Crash dieting causes you to gain weight over time and decreases your metabolism.

Add extra veggies, eat protein at every meal, limit liquid calories from alcohol and sugary beverages, eat thoughtfully, and exercise most days of the week as incremental changes over time. You'll feel better, and the improvements you make will last longer.

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