Lose weight in 1 month: mission impossible?
When we start a diet , we all want to see results immediately. However, everyone will tell you again: to lose weight healthily, you have to take your time. So, is it really possible to lose a few kilograms in just one month?
Losing weight in 1 month is possible!
Yes, you will be able to lose weight in 1 month. However, we must remain realistic. You will not lose 10 kilograms. The goal is to lose weight and not to put yourself in danger by triggering serious health problems and falling into anorexia. So don’t believe all the miracle diets that boast of being able to make you lose 10kgs in a week.
From a metabolic point of view, losing a maximum of 5 kilograms is possible provided you have an iron discipline, that is to say, by paying scrupulous attention to your diet and by practicing sport . Moreover, experts recommend not to try to lose more. You should also keep in mind that this speed will force you to be relatively careful when you want to eat normally again after reaching your goal weight. The risk is to take everything back in a very short period of time, because your body will seek to store your fat for fear of further frustration.
Reduce calorie count
The first step when going on a diet is to start counting calories. On average, a woman needs 1800 calories and a man 2100 calories a day to feel fit. Of course, these numbers are given as an indication. It all depends on your daily activity, your metabolism , your general state of health and your age.
According to scientists, to lose 2 kilograms, you need to burn 18,000 calories. It seems inconceivable over a week. On the other hand, losing 500 grams in the week is quite possible since you only have 4,500 calories to burn by playing sports and eating less.
Reducing calories is okay, but how low should you stop? Care must be taken to never go below 1,200 calories per day. By passing below, you risk being starved and leading into a downward spiral that will cause you health problems. As a woman, if you are between 1,200 and 1,800 calories while doing regular physical activity , you are bound to lose weight. This scale leaves enough room to indulge yourself while still being able to lose weight in 1 month. Do not forget that the purpose of a diet is not to deprive yourself, but to eat everything in reasonable quantities.
Switch to low-calorie foods
To lose weight in 1 month, you are obviously going to have to say goodbye to all the good food you used to prepare with an extreme calorie count. Rest assured, some foods are known to contain few calories while being very tasty. This is particularly the case for all green vegetables which are to be consumed without moderation. Cut out the sugars and instead turn to fruits like apple and watermelon. Some of the foods you used to love can be replaced with less calorie-dense foods that are just as good. For example, dark chocolate is a good alternative to replace milk chocolate . Vegetable oils can be used as fat for cooking.
To avoid frustration, you can allow yourself a “cheat meal a week”. It seems quite strange if the goal is to lose weight in 1 month. But if you used to eat rich meals and now only feed your body vegetables, it won’t understand. He will be frustrated and this will cause you to snack unconsciously. The purpose of the cheat meal is to reward the metabolism for the efforts made and to please you at the same time.
Practice a sports activity
Obviously, you will not be able to lose weight in 1 month if you do not practice a minimum of sport . Physical activity is essential to burn calories and tap into fat stores. If you’re not athletic, isn’t now a great time to try out several sports and find one you like? You don’t necessarily need to run for hours to exercise. The WHO recommends walking for at least 30 minutes a day.
Even while doing housework, you can play sports and try to lose weight in 1 month. Indeed, cleaning will force you to move your body by bending down, getting up, etc. Forget the elevator when you enter your building, take the stairs instead.
Stephen Paul is the lead author and founder of My Health Sponsor. Holder of a diploma in health and well-being coaching with more than 200 articles in the field of health, he makes it a point of honor to offer advice based on reliable information, based on scientific research, and verified by health professionals.