You can lose weight in a month with a quick fix to your diet and exercise routine, but then the challenge is to keep it off. Quick fixes are difficult to maintain over a long period of time, so you must come up with a plan to permanently change your habits to prevent weight regain. Check with your physician before beginning any sort of diet or exercise plan, as he may be able to assist you in choosing one that is right for you.
Eat fewer calories. Make a list of the total calories you eat in an average day. Subtract 500 calories if your average intake is about 2,500 calories. Subtract 1,000 calories if your average intake is nearly 3,500 calories or more per day. However, MedlinePlus, the website for the U.S. National Library of Medicine and the National Institutes of Health, advises that you should not go below 1,500 calories per day if you're a man or 1,200 if you're a woman. You can lose at least 1 lb. a week by simply cutting back on the number of snacks you eat in a day, skipping a second serving or by ordering a small meal instead of a large one.
Eat healthy. Limit your protein intake to lean cuts, eat low-fat or nonfat dairy, reduce your fat intake and eat primarily whole grains such as brown rice, whole-wheat bread and whole-grain pasta, reserving white rice, white bread and potatoes only for your post workout meals. Plan your meals every night for the next day, ensuring you will stick to your eating plan and lose weight at the end of the month. Portion your food with measuring cups and measuring spoons and weigh your proteins to accurately count your calories.
Indulge yourself. Select one day every week to eat an extra 500 calories so you do not feel deprived, reducing the likelihood you will binge eat and fall off your diet.
Increase your level of physical activity. Walk for 30 minutes three days a week if you are not doing any exercise at all. If you already do aerobic exercise three days a week, add two more 45-minute sessions. Do these sessions later in the day of your regular exercise days, retaining a three-day per week routine. Or add two more cardio days, increasing the number of calories you burn every week so you will lose weight in a month.
Strength train. Strength training builds muscles, which makes your body burn calories more efficiently. Complete a circuit training workout two days per week, training your entire body with exercises like squats, pushups, lunges, rows, curls, shoulder presses, double crunches and triceps extensions. Space your workouts with two days of rest between sessions. Use light to moderate weight so you can complete 12 to 15 repetitions per set. Perform one set of each exercise, then move on to the other exercise for a total of 45 minutes. Rest for one minute between each circuit, but do not rest between sets in the circuit.