How to Lose Weight in a Month in a Healthy Way
Welcome to livinghealthywithmani.com. This article focuses primarily on how to lose weight in a month in a healthy way with clean diet and workout plans. This article will help you lose 8 pounds in a month by throwing light on below topics;
#4 What to eat?
I have also provided a food and exercise plan for one week. The idea of this one week food and workout plan is to give you an awareness on what is good food, what proportions to eat and what workouts to do. I highly recommend reading the entire post and then go to the food and exercise segment as I have shared many healthy weight loss tips throughout the post.
Unhealthy Weight Loss and Associated Risks:
First of all, let me explain what an unhealthy weight loss is. It does not matter how much a person weighs or how tall he/she is, a weight loss of more than 2 pounds in a week is generally considered unhealthy and accompanied by many side effects.
According to WebMD, rapid weight loss may cause imbalances of electrolytes, malnutrition, gallstones, dehydration, fatigue, irritability, headaches, constipation, dizziness, irregular menstruation, loss of muscle and loss of hair. Use of weight loss pills are also considered unhealthy. According to gaiam.com, possible side effects of these drugs include heart attacks, seizures and strokes.
So why to take risk and ruin our health? Losing weight rapidly may look attractive for most people but they might not be aware of the associated risks. Moreover rapid weight loss is a temporary weight loss. Our body cannot adapt to rapid weight loss and it will eventually gain weight in a short period of time and also will lose its shape. So it is very important to lose weight gradually (1 to 2 pounds per week). Though it might take a little longer to achieve your weight goal, your body will thank you and you would definitely be healthy, strong and free from side effects.
Healthy Weight Loss explained in Simple Steps:
I have explained healthy weight loss process in few simple steps;
All these steps are important for a healthy weight loss. So go ahead and read all the steps and start taking action towards a healthy lifestyle.
STEP#1 KNOW YOUR BMR & BMI
Often, people get confused between the terms Basal Metabolic Rate (BMR) and Body Mass Index (BMI). So, In this chapter, I have clearly differentiated these two terms with examples. Later in this post, I will also explain how these terms are related to weight loss.
BASAL METABOLIC RATE (BMR):
Basal Metabolic Rate is a number calculated based on a person’s age, gender, height & weight which is used to determine how many calories are burned by our body while at rest. In other words, it is the amount of calorie required by our body to live while a person is at rest.
First, I will show how to calculate BMR and then explain how it is related with weight loss.
BMR Equation (Mifflin St.Jeor equation):
There are many equations available to calculate BMR but the most widely used equation is known as Mifflin St.Jeor equation. Please see below the equations;
Let me give an example to better understand the calculation. Person “X” is 32 year old, weighs 210 pounds and 6 feet tall (i.e. 72 inches), then the daily Kilo caloric requirement for “X” would be = (4.54 x 210) + (15.88 x 72) – (5 x 32) + 5 = 1941 Kcal.
This is the approximate daily Kilocalorie requirement while at rest.
Check out the table below. This table enables calculation of an individual’s recommended daily kilocalorie intake to maintain current weight with different levels of physical activity.
For Example, if person “X” does light exercise (1-3 days per week) and if he would like to maintain the current weight, then his daily calorie intake should be his BMR multiplied by 1.375.
Earlier in this post, we have calculated “X’s” BMR as 1941 Kcal per day without any physical activity. Now with light exercise, his daily calorie intake needed would be= 1941 Kcal x 1.375 = 2668 Kcal Per day
Here is a simple calculator to help you calculate your BMR. Simply select the unit system, enter the age, gender, height & weight to calculate your BMR. You can also choose the activity level to see how many calories needed to maintain current weight.
BODY MASS INDEX (BMI):
Body Mass Index is a number calculated based on a person’s height and weight which indicates if that person is underweight, healthy, overweight or obese.
BMI Calculation Formula:
BMI equation is given below;
For example, if person “X” weighs 210 pounds and 6 feet tall, then the BMI would be = (210/ (72 x 72)) * 703 = 28.5.
Studies indicate that;
# A BMI below 18.5 is considered underweight.
# A BMI of 18.5 to 24.9 is considered healthy.
# A BMI of 25 to 29.9 is considered overweight.
# A BMI of 30 or higher is considered obese.
Here is a simple BMI calculator for you. Select the unit system (Imperial or Metric) and just enter your height and weight to see your BMI number.
Powered by BMI Calculator
Powered by BMI Calculator
Having understood BMR and BMI, the next important thing for a healthy weight loss is to know how much weight to lose to be healthy. Read Step 2 to know how much weight to lose.
STEP#2 KNOW HOW MUCH WEIGHT TO LOSE
Often times people want to lose weight but not aware of how much weight to lose to be healthy. BMI chart makes it easy to identify how much weight to lose to be healthy and fit. Look at the BMI chart below. This chart is prepared with the BMI equation explained in the previous topic. In this chapter, I will explain how to calculate the weight loss number.
In previous chapter, we have seen that person X weighs 210 pounds and 6 feet tall and his BMI is 28.5. This indicates that “X” is considerably overweight (a BMI > 24.9 is considered overweight).
Now from the chart below, for X’s height (72 inches), he can weigh a maximum of 184 pounds approximately to get back to the “Healthy” BMI zone. This means that he should reduce 210-184 = 26 pounds.
Same way you can calculate how much weight you need to lose.
Now we understood how much weight to lose based on BMI chart. But how to lose the desired weight in a specified time? That’s where BMR comes into picture. We know how many calories are needed to maintain current weight. From this number, reduce the certain amount of calories through food and some through workout.
Let’s say person X has decided to lose 4 pounds in a month’s time. How does he achieve it?
A very important factor that we need to know is that our body needs to burn 3500 Kcal to lose 1 Pound of body weight. So in order to achieve 4 pounds in a month, person X need to lose 1 pound per week. This means, either he needs to burn 500 Kcal per day through exercise (that is 3500 Kcal/week) or reduce food consumption by 500 Kcal per day through diet (that is 3500 Kcal per week). However, what I would recommend is the combination of both. That is 250 Kcal per day through exercise and 250 Kcal per day through diet.
For example, If your BMR is 2840 Kcal per day (with light exercise), then you need to reduce your food consumption to 2840-250 = 2590 Kcal per day. And if you currently burn 100 Kcal per day through exercise, you need to increase your exercise to burn additional 250 Kcal per day. That is 100 + 250 = 350 Kcal per day.
Incase If you want to reduce 8 pounds in a month, then you can plan for 500 Kcal per day through exercise and 500 Kcal per day through diet. This totally depends on you. But it is not recommended to go beyond 8 pounds per month.
Before I go deep into food and exercise, do the below exercise
#1 Calculate your BMI number and find if you are underweight, healthy, overweight or obese
#2 Find out from BMI chart how much weight you need to lose.
#3 Calculate your BMR
#4 Re calculate BMR based on your physical activity level
#5 Decide how many calories to reduce through diet and exercise.
By now you should have understood all basics about weight loss and ready for the food and exercise segment. Read on for one week diet plan..!
STEP#3 KNOW WHAT TO EAT
First of all, I would like to introduce the 10 rules to achieve healthy weight loss before going to the diet plan. The more you’re faithful to these rules, better is the weight loss. Please note if you know you are allergic to any of the food that I’m mentioning in my post, do not eat.
Rule # 1: Eat 6 Times a Day:
Splitting your typical meals into several small meals helps you feel full throughout the day and keeps your blood sugar level in control. Eating several small meals also boosts your metabolism. So I would recommend splitting your routine meals into 3 meals and 3 (healthy) snacks. You can plan one snack couple of hours after each meal. For example, your typical day should look something like this (you can change the timing based on your convenience);
Rule # 2: Fulfil the Daily Nutritional Requirements:
We should always get the recommended amount of macronutrients in every meal. The 3 main macronutrients are Carbohydrates, Protein and Fat. The carbohydrates are the instant power source which helps the body get back energy very quickly. Protein is required to build cells and muscles & repairs damaged cells. Fat is essential to absorb vitamins and it also keeps you warm. The 2016 Dietary Guidelines for Americans recommends eating within the following ranges:
- Carbohydrates: 45-65% of calories
- Fat: 20-35% of calories
- Protein: 10-30% of calories
What I followed for every meal is a combination of this: Carbohydrates – 55%; Protein – 25%; Fat – 20%. You can either follow my combination or decide your own percentage within the dietary guidelines given above.
Rule # 3: Cut on Added Sugar, Unhealthy Snacks & Processed Foods:
Added sugars is the main cause of heart diseases. I felt a lot of changes in my body within few months after stopping added sugars in my food. My blood glucose, LDL cholesterol and triglycerides levels came down to normal range. I also felt more energetic than ever. More than anything, rate of my weight loss had considerably improved. So I would recommend reducing the foods with added sugars as much as you can. Some of the items to avoid: Soda/Pop, Donuts, Foods with high fructose corn syrup & sweets. Remember, reducing added sugar is key to achieve your weight loss.
Processed foods and deep fried snacks are generally high in saturated and Trans fats, bad fats to have. Processed foods are low in nutrient and high in refined carbohydrates which makes you addictive over time. Keeping processed food out of your plate is definitely going to help achieve your weight goal.
Rule # 4: Drink Plenty of Water:
Drinking plenty of water promotes weight loss, flushes toxins out of your body and boosts your immune system. Drink at least 8 to 12 glasses of water every day (1.5 to 2.5 liters per day).
Rule # 5: Eat Fruits and Green Vegetable:
Eat at least 2 servings of fruits and 3 to 4 servings of vegetables every day. Fruits and vegetables have a lot to provide to our body including vitamin A, vitamin C, vitamin K, vitamin E, vitamin B6, dietary fiber, potassium, copper, magnesium, folate, iron, manganese, thiamin, niacin, and choline. We also get lot of antioxidants from them.
Rule # 6: Eat Fish & Lean Meats:
Avoid fatty red meat. Instead, eat fish and lean meats like chicken and turkey. Fish is rich omega 3 fatty acids, a heart friendly acid. Lean meats are perfect choice for a tasty and healthy meal. They provide enough protein without adding up a lot of cholesterol.
Rule # 7: Eat a small amount of nuts & Seeds:
Include nuts & seeds like almonds, walnuts, peanuts, pistachios, flax seeds, chia seeds, sunflower seeds and pumpkin seeds in your everyday meal. Packed with protein, fiber and essential fats, nuts & seeds are heart healthy if taken in small quantities. They also promote weight loss to great extent.
Rule # 8: Eat Egg & Avocados:
I love the combination of egg and avocados. These are really tasty and very healthy at the same time. An egg has got 6 grams of protein and a lot of vitamins, minerals and antioxidants. Half of a large avocado has got about 20 grams of fat, out of which 14 grams is monounsaturated fat (heart healthy). Like egg, avocados are also filled with a lot of vitamins and minerals. Both these foods promote weight loss as they are rich in antioxidants. I would recommend eating one egg & half of an avocado for 5 days a week.
Rule # 9: Eat Whole Grains:
It’s time to say bye to refined grains and switch to whole grains. Whole grains contain the entire kernel, including the endosperm, bran, and germ. Refined grains differ from whole grains in that the grains have been processed to remove the bran and germ, which removes dietary fiber, iron, and other nutrients. Whole grains are packed with lot of vitamins and nutrients such as dietary fiber, iron, zinc, manganese, folate, magnesium, copper, thiamin, niacin, vitamin B6, phosphorus, selenium, riboflavin, and vitamin A. Fiber is very important for a healthy bowel movement. A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.
Rule # 10: Eat Beans and Legumes:
Beans and legumes have got a lot of fiber, protein and iron. If you are a vegan or vegetarian, then beans and legumes are the best option for you. They fight against colon cancer, high blood pressure & heart disease.
ONE WEEK FREE DIET PLAN:
As I mentioned earlier, I have prepared a healthy and well balanced diet plan for one week. This diet plan is made for a standard 2000 calories per day. You need to adjust this diet plan as per your daily calorie requirement minus deficit calories. That is, if your BMR is 2000 calories and you are planning to cut 250 calories in diet to lose weight, then you need to adjust the ingredients proportionally to match 1750 calories.
Simply fill in your name and email address in the form below, verify your email address and you’ll be sent a link to download the free diet plan.
GET OUR FREE ONE WEEK DIET PLAN!
SIMPLY FILL IN YOUR NAME AND EMAIL ADDRESS IN THE FORM BELOW, VERIFY YOUR EMAIL ADDRESS AND YOU'LL BE SENT A LINK TO DOWNLOAD OUR FREE DIET PLAN.
Wohoo..! You are almost there.. Go read the “Know how to tone your body” page to know how to tone your body while losing weight.
STEP#4 KNOW HOW TO TONE YOUR BODY
A healthy weight loss cannot be achieved without a proper workout plan. As I mentioned earlier in this post, rapid weight loss will disorient your body. So it is very important to tone your body while losing weight. This is the reason why I have combined Cardio and strength exercises in my workout plan.
Similar to food rules, I have followed some exercise rules to lose weight. These rules are provided keeping weight loss in mind and may not suit for body building. These workouts are given for healthy individuals without any pre-existing conditions (like heart problem). I highly recommend talking to your healthcare provider before following these workouts.
Rule # 1: Don’t Directly Jump to Hard Core Exercises:
Going to gym and starting to run in a treadmill at 10 mph is not at all good for your body and not effective also. So don’t ever start with heavy workouts. You should always start a workout with stretching & warm-up then gradually increase the pace and finally finish it up with stretching & cool down. Stretching comes with great benefits to your body. It improves the flexibility of your body, relieves stress, enables your muscles to work effectively and reduces chances of injuries. So plan to spend at least 5 minutes for stretching & 5 minutes for warm up before your workout and 5 minutes of cool down & 5 minutes of stretching after your workout.
Rule # 2: Spend only 30 – 50 Minutes in the Gym:
We don’t need to stay in the gym for hours and hours together to lose weight. An effective workout spanning between 30 – 50 minutes is more than enough to lose weight. This time includes your stretching, warmup and cool downs.
Rule # 3: Combine HIIT & Strength Workouts:
High Intensity Interval Training is an exercise format with alternating short periods of intense workout with less intense recovery periods. For example, you can do high intense cardio for 50 seconds and switch to a strength workout for next 30 seconds. Combination of HIIT and strength workouts help burn fat faster than the traditional workouts and also tone your body at the same time.
Rule # 4: Do Body Weight Exercises:
For a change, let us forget the heavy machineries for a while and start doing bodyweight exercises. Body weight exercises are workouts done using your own body weight against gravity. Do not under estimate body weight exercises. They are not that easy as you think but very effective at the same time. The body weight exercises that I used in my work out plan is given below.
Rule # 5: Give Your Body a Break:
Take at least a day off from your workout. This break helps your body regains its energy and rebuilds muscles. Instead of doing workouts on this day, you can swim or do yoga if you like. But this is completely optional.
ONE WEEK FREE WORKOUT PLAN:
In this segment I have prepared a excellent workout plan for one week to tone your body while losing weight. This is a easy to follow body weight exercises. Simply fill in your name and email address in the form below, verify your email address and you’ll be sent a link to download the free workout plan.
GET OUR FREE ONE WEEK WORKOUT PLAN!
SIMPLY FILL IN YOUR NAME AND EMAIL ADDRESS IN THE FORM BELOW, VERIFY YOUR EMAIL ADDRESS AND YOU'LL BE SENT A LINK TO DOWNLOAD OUR FREE WORKOUT PLAN.
I hope that the food and workout plans that I have provided help you achieve your weight goals in a healthy way. If you have any questions or feedback, simply leave your comments below. I will get back to you as soon as possible. Keep visiting my page as I will be posting many health tips frequently. Happy weight loss..! 🙂