The issue of how to lose weight in a month usually arises in the summertime. Women all over the world suddenly realise the vacation they booked what seems like ages ago is suddenly only 4 weeks away. This usually means a panic to get in tip top shape for the first time they wear their bikini on the beach, and ultimately some ridiculous fad diet that limits one kind of food or another in the lead up to their vacation.
Of course, we all know that crash dieting in this way is unhealthy, and makes you miserable! But losing weight doesn’t have to be that way. What if we explained there was a healthy way how to lose weight in a month? What if we told you that you could lose 5 to 10 pounds or more in just 4 weeks and you could keep it off?
Well, that is just what we are going to do with our 3 step guide.
How to Lose Weight in a Month – Step 1
Calculate your daily calorie requirements
The first step you need to take to figure out how to lose weight in a month is to calculate your daily calorie requirement to maintain weight. It sounds complicated, but it is quite simple math to be honest and can be done in two ways.
The first way is the equation used in the Visual Impact for Women program and is as follows:
Goal Weight in Pounds x (Hours working out per week + 9.5) = Average daily calories required to maintain weight.
So if you weigh 140lbs and you work out 3 hours a week the equation looks like this:
140 x (3+9.5) = 1750 calories per day maintains your weight.
If that sounds difficult for you to calculate do not worry, you can also just input your vitals intothis calculator and take note of your caloric requirements at the bottom.
How to Lose Weight in a Month – Step 2
Decide how much weight you want to lose
It is widely known that a pound of fat is equal to approx. 3500 calories. So, to lose a pound a week, you need to create a calorie deficit of 500 calories each day (500×7=3500). This does not tell the whole story though, because in most cases whatever you lose in fat you will lose in water weight too, so a calorie deficit of around 500 calories each day will usually equate to a 2 pound weight loss in 1 week.
With this in mind, ask your self “How much weight do I want to lose in a month?”
Once you have this answer, you can calculate backwards the daily calorie deficit you require. If for instance you would like to drop 10 pounds, that will be 5 pounds of fat and 5 pounds in water weight. 5 pounds in fat is 17500 calories. With approx. 30 days in each month therefore:
17500 / 30 = 583.33 calorie deficit required per day.
So, now you know how many calories you require each day to maintain weight, and how much of a daily calorie deficit you require to reach your goal, we can go on to the next step.
How to Lose Weight in a Month – Step 3
Creating the calorie deficit
To explain how to lose weight in a month utilizing a calorie deficit, we will use the example of a 140 pound woman who works out 3 hours a week that we outlined in step 1.
Let’s say she wants to lose 10 pounds in a month – a tough task for anyone let alone someone who is already at a healthy weight – but not impossible.
To lose 10 pounds, this will mean 5 pounds of fat needs to be eliminated. Remember, 3500 x 5 = 17500 calories, so to lose 10 pounds in a month she needs to create a calorie deficit of 583 calories each day to hit her goal. She needs 1750 calories a day to maintain her weight, so 1750 minus 583 = 1167.
1167 calories is not a lot to be eating each day though, so a better way is to increase the amount of exercise she does. Let’s re-calculate her calorie intake to maintain weight if she worked out 7 hours a week instead of 3.
She weighs 140 pounds at the moment, so if she worked out 7 hours a week the equation will look like this:
140 x (7+9.5) = 2310 calories per day maintains her weight.
Now, if we take off the 583 calories she needs to create the daily calorie deficit required to hit her 10 pound weight loss in a month goal:
2310 minus 583 = 1727 calories per day.
Can you see what just happened? Just by working out 4 hours extra per week, this woman will drop 10 pounds in a month while eating almost the same amount as she did before!
How to Lose Weight in a Month – do’s and don’ts
Do make sure you accurately count the calories you consume. After a week or so of counting your daily calorie intake you will get a very good idea of which foods you can eat and how much.
Don’t drink your calories! Stick to water or tea and coffee. Stay away from soft drinks full with sugar.
Do push yourself! When exercising remember to keep your eye on your goal and understand the harder you work out, the more calories you will burn.
Don’t be too rigid with your diet. The average calorie deficit you will need is just an average. If you eat more on one day, just make up for it later in the week. This will keep your diet flexible and easier to manage on difficult days.
Do eat healthily! It is true that i order for you to lose weight, and contrary to what many media articles will have you believe, all calories are equal. You will lose the same amount of weight with this system eating McDonalds as you will eating the same amount of calories in salad, however the healthier you eat, the better your body will be able to perform during your workouts.
Don’t just diet! Although you can create a calorie deficit by restricting food intake alone, it is not sustainable. Find the right balance for you of exercise and diet and you will be on the right track to a healthier, fitter and slimmer you for years to come!