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A method that an individual may try in order to lose weight is by setting a weight-loss goal each month, one that is realistic and can be achieved safely.
If your goal is to lose 10 pounds in one month, then you can achieve this through a combination of exercising and healthy eating. If your goal is to lose 20 pounds in a month, then you definitely will want to track calories, both to ensure that you are eating just the right amounts, but also to track going forward when you make adjustments in your weight. It helps if you are burning 500 to 1,000 calories more each day with a combination of physical activity and a calorie-restricted diet, when you are trying to lose 1 to 2 pounds per week.
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To lose 2 pounds per week on your one-month diet, you would have to reduce 500 calories from your estimated daily caloric needs, plus exercise to burn 500 calories. For slower, but more manageable, losses, reduce daily dietary intake by only 250 calories, and lose 1/2 pound a week, or 2 pounds over the course of one month. Because 7,000 calories equals 2 pounds of fat, cut your daily energy consumption by 1,000 calories to reach a weight loss of 2 pounds each week, or 8 to 10 pounds in a month.
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While everyone's caloric needs are different, for an average woman looking to lose weight, aiming for about 1600 calories a day will help you drop pounds. For example, a 30-year-old woman with moderate exercise, weighing 150 pounds and standing at 5-foot-6 inches, needs 2,000 calories a day to maintain weight, so eating 500 less calories--1,500 a day--will help her lose one pound a week. You should definitely be active when losing weight, but remember you still have to eat fewer calories, and may benefit from tracking those calories.
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If you stick with the following plan, you do not need to lose quite as much weight as you think, as your body will be burning more fat for energy, but still. Once you calculate your caloric needs and determine that they are compatible with this eating plan, you are well on your way to losing 10 pounds in one month, with no case of the hangry. Each of these craving-busting snacks from the Loose 10 Pounds In A Month Diet Plan contains approximately 150 calories to eat two a day.
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Instead of foods that are loaded with fat and calories, pack your diet with fruits and vegetables, which may not only be healthier, but may help you naturally lose weight. When planning your diet for losing weight in one month, you should eat foods with a lower fat content. You will have to religiously track calories and macros (grams of fat, protein, and carbohydrates), at least during your first month.
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According to scientists, you can lower your caloric intake and hunger by eating slowly, and chewing your food helps with weight management, according to scientists (2). Maintain a good nutritional split, so you are losing fat, not lean body mass: This is vital for preventing metabolic slowdowns and regressive weight gain. Since one pound of fat contains about 3,800 calories, losing ten pounds in one month requires a caloric deficit of about 1,200 calories per day.
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