{"id":47739,"date":"2022-12-08T16:00:23","date_gmt":"2022-12-08T16:00:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47739"},"modified":"2026-01-12T18:26:34","modified_gmt":"2026-01-12T18:26:34","slug":"lose-weight-in-a-month","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/","title":{"rendered":"How To Lose Weight In A Month: A Full Comprehensive Guide (2026)"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Why_Losing_Weight_Fast_Is_NO_GOOD\" >Why Losing Weight Fast Is NO GOOD<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#The_Best_Way_To_Lose_Weight_Preparation\" >The Best Way To Lose Weight: Preparation<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Set_A_Goal\" >Set A Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Take_Measurements\" >Take Measurements<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Start_A_Journal\" >Start A Journal<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Weight_Loss_Tips_15_Ways_To_Lose_10_Pounds_In_A_Month\" >Weight Loss Tips: 15 Ways To Lose 10 Pounds In A Month<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#1_Include_Cardio_Into_Your_Training\" >#1: Include Cardio Into Your Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#2_Start_Tracking_How_Much_You_Eat\" >#2: Start Tracking How Much You Eat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#3_Try_Eating_Slowly\" >#3: Try Eating Slowly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#4_Focus_On_Protein_For_Breakfast\" >#4: Focus On Protein For Breakfast<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#5_Limit_Your_Refined_Carb_Intake\" >#5: Limit Your Refined Carb Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#6_Optimize_Your_Fiber_Intake\" >#6: Optimize Your Fiber Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#7_Definitely_Do_Resistance_Training\" >#7: Definitely Do Resistance Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#8_Mind_What_You_Drink\" >#8: Mind What You Drink<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#9_Increase_Your_Veggie_Intake\" >#9: Increase Your Veggie Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#10_Try_Getting_Plenty_Of_Sleep\" >#10: Try Getting Plenty Of Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#11_Consider_Trying_Intermittent_Fasting\" >#11: Consider Trying Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#12_Try_Moving_More_During_The_Day\" >#12: Try Moving More During The Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#13_Limit_Or_Adjust_Your_Sauce_And_Condiment_Intake\" >#13: Limit Or Adjust Your Sauce And Condiment Intake<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#14_Relieve_Stress_Regularly\" >#14: Relieve Stress Regularly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#15_Include_HIIT_High-Intensity_Interval_Training_Into_Your_Routine\" >#15: Include HIIT (High-Intensity Interval Training) Into Your Routine<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#Summary\" >Summary<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">What if I told you that you could lose 10 pounds in a month without feeling hungry and sad all the time? You can try a method where each step will make you closer to your goal weight. It\u2019s a fun journey where you don\u2019t restrict yourself too much and end up in the hospital (or a psychotherapist\u2019s office\u2026or both). <\/span><span style=\"font-weight: 400;\">When you get to the basics, it\u2019s not that difficult if you have the right recommendations and specialists on your side, if you have pre-existing conditions. <\/span><span style=\"font-weight: 400;\">There are cases when weight loss becomes hard and even close to impossible, but we\u2019ll focus on regular overweight people here. If you need extra help, make sure to consult a professional to build an individual plan for you. <\/span><span style=\"font-weight: 400;\">So, how much weight can you lose in a month? <\/span><span style=\"font-weight: 400;\">The <\/span><a href=\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/\"><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention (CDC)<\/span><\/a><span style=\"font-weight: 400;\"> says 1-2 pounds a week is safe. So, up to 8 pounds is a-okay, but we\u2019ll stretch it a little bit to 10. With some extra activity, you should be able to make those last 2 pounds without risks for your health.\u00a0<\/span><span style=\"font-weight: 400;\">Don\u2019t go for more if you don\u2019t want to end up regaining even more weight on your shoulders (and hips).<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Losing_Weight_Fast_Is_NO_GOOD\"><\/span><strong>Why Losing Weight Fast Is NO GOOD<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">I wrote that in caps so it really settles in.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Yo-yo dieting is what many people think \u2018weight loss\u2019 is. They don\u2019t even want to attempt it because they have heard about the struggles people go through, being hungry and tired all the time. And, in the end, all the pounds come back with some extra friends.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you restrict your calorie intake too much, you are likely to <a href=\"https:\/\/betterme.world\/articles\/dancing-for-weight-loss\/\">experience<\/a>:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Muscle loss<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nutritional deficiencies (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2905334\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.niddk.nih.gov\/health-information\/digestive-diseases\/gallstones\"><span style=\"font-weight: 400;\">Gallstones<\/span><\/a><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Metabolism drop<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When your body recognizes that it isn\u2019t getting enough energy, it reduces the amount of energy it uses to conserve what reserves it has. This \u201cslowing\u201d of metabolism may lead to weight gain even if you come back to the calorie limit that used to be your maintenance limit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When your body lacks energy, it starts getting it elsewhere. While we\u2019d love to think fat is the only choice, it\u2019s actually not true. Muscle loss can be a side effect of rapid weight loss, which may leave you slimmer but with no real decrease in fat tissue. Muscles and water will diminish, though. Imagine the quality of your body without the muscle mass you already have.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, limit your weight loss goal in a month to 8-10 pounds and not more, otherwise you may end up with even more weight and health problems.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/running-for-weight-loss\/\"><i>Running For Weight Loss: Dos And Don\u2019ts For Beginners<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\"><img decoding=\"async\" class=\"aligncenter wp-image-47403 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1024x576.png\" alt=\"lose weight in a month\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207626.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Way_To_Lose_Weight_Preparation\"><\/span><strong>The Best Way To Lose Weight: Preparation<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These are optional, but I think that the mental part of weight loss is just as <a href=\"https:\/\/betterme.world\/articles\/weight-loss-after-menopause-5-surprise-foods-to-avoid\/\">important<\/a>. We often use food as a substitute for stress relief activities, comfort, attention, and even love. But this is a topic for another article.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consider preparing mentally for your weight loss journey:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Set_A_Goal\"><\/span><b>Set A Goal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By officially setting your goal, you solidify your ambitions and really commit. Calculate how much weight you want to lose and by when. In our case, it\u2019s 10 pounds in a month, so about 2,5 pounds a week.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Write it down in weeks, create a plan with clear steps, meals, workouts, etc. The planning itself is super-exciting!<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Take_Measurements\"><\/span><b>Take Measurements<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Take your point A measurements. The main ones are the measurements of your chest and hips (the most voluminous points on both) and your waist. You can also measure a thigh and an arm (or both thighs and arms) for a more precise tracking.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Take such measurements every week, but don\u2019t anticipate dramatic changes right away. Trust the process.<\/span><\/p>\n<p>&nbsp;<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Start_A_Journal\"><\/span><b>Start A Journal<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To organize all that, you\u2019ll need a journal. This will prove your commitment and help you track your progress. It can be a physical journal or just a neatly designed Google Docs or Sheets file.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Write down your goal, plan, measurements, thoughts, concerns, etc. Add anything you want, make it a real personal journal where you can do and say anything during your journey and beyond.<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\"><br \/>\n<\/span><span style=\"font-weight: 400;\">Actually, monitoring your food intake can be by itself an effective contribution to your weight loss efficacy (<\/span><a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/oby.22382\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). However, if you have a history of an eating disorder and may be triggered if you have to write down something you\u2019ve eaten, talk to your healthcare team about better options for you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And now, to fill your journal with actual effective weight loss ways, let\u2019s find out how to lose 10 pounds in a month!<\/span><\/p>\n<p><strong>Looking for a way to <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\">break the vicious cycle of weight loss<\/a> and tone up all the jiggly parts? Watch the extra pounds fly off and your muscles firm up with the BetterMe app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\"><img decoding=\"async\" class=\"aligncenter wp-image-47396 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207619.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Weight_Loss_Tips_15_Ways_To_Lose_10_Pounds_In_A_Month\"><\/span><strong>Weight Loss Tips: 15 Ways To Lose 10 Pounds In A Month<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><b>Pro tip:<\/b><span style=\"font-weight: 400;\"> make sure you enjoy your journey. Otherwise after a month you\u2019ll come back to the old habits, gaining all the weight and struggles back. And, of course, don\u2019t compare yourself to anyone. You are a unique soul in a unique body, and you already <a href=\"https:\/\/betterme.world\/articles\/low-calorie-breakfast-recipes-for-weight-loss\/\">look good<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We focus on health here.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">OK, let\u2019s go.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Include_Cardio_Into_Your_Training\"><\/span><strong>#1: Include Cardio Into Your Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardio, also called aerobic training or aerobic exercise, works by increasing your heart rate, resulting in a stronger calorie burn. It\u2019s also useful for strengthening your cardiovascular system and lungs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardio training of any kind should be a part of your routine. If you don\u2019t like running or are getting dizzy when doing burpees, there are other ways like jogging or even fast walking. According to a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28514618\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\">, with a balanced diet and 3 cardio training sessions a week, people can lose 9% of their body weight in 6 months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose from a variety of <a href=\"https:\/\/betterme.world\/articles\/2-weeks-without-alcohol-weight-loss\/\">activities<\/a>, including but not limited to:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boxing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Biking<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swimming<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walking<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you don\u2019t feel good after the workout, consult a doctor to find out what the issue is. And start with lighter workouts not to stress your body too much.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\"><img decoding=\"async\" class=\"aligncenter wp-image-47370 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1024x576.png\" alt=\"lose weight in a month\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207636.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Start_Tracking_How_Much_You_Eat\"><\/span><strong>#2: Start Tracking How Much You Eat<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can count <a href=\"https:\/\/betterme.world\/articles\/pickle-juice-for-weight-loss\/\">calories<\/a>, portions, use the plate method, etc. Do whatever is more convenient for you. However, keep in mind that frantic calorie-counting may lead to psychological issues and even trigger an eating disorder since you may feel guilt every time you eat an extra piece. A <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5700836\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> has shown that 75% of participants with a diagnosed ED used calorie trackers.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s very easy to develop some sort of disordered eating behavior if you\u2019re constantly critical of yourself. So, please, be gentle on yourself and realize that our life consists of ups and downs and it\u2019s OK if you eat something you were not supposed to every once in a while. Don\u2019t restrict yourself too much.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some sort of tracking can be helpful, though, because humans are very bad at eye-measuring how much they eat, especially when they try to lose weight. Portion tracking is really good for this. You don\u2019t have to do it forever, just long enough for you to be able to better eyeball your portions and understand how much energy and nutrients the foods you are eating contribute to your diet.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Try_Eating_Slowly\"><\/span><strong>#3: Try Eating Slowly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make it a meditation. Thank your food for nourishing you and really taste every bite. Find new combinations and enjoy them. Switch off the TV, put your phone aside, and give yourself time to make this meal a true experience rather than a bite on the go.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First of all, if you do this, you\u2019ll become mindful of what you eat and how it benefits your body. Then, eating slowly will make you feel full faster, which will decrease your overall calorie intake.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to a <\/span><a href=\"https:\/\/www.healthline.com\/nutrition\/lose-10-pounds-in-a-month#5.-Eat-slowly\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\">, women who ate slowly decreased their calorie intake by ~10% on average, felt clearer about when they should stop, and increased water consumption. Hey, it\u2019s just about time to take smaller bites and drink plenty of water throughout the meal.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><i>Weight Loss For Seniors: What Is The Best Way For Seniors To Lose Weight?<\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"4_Focus_On_Protein_For_Breakfast\"><\/span><strong>#4: Focus On Protein For Breakfast<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Opting for protein at breakfast will help you feel full for a longer time and avoid snacking. Protein is an important macronutrient that helps you build muscle and decrease body fat as it\u2019s digested for a longer time than other nutrients.<\/span><\/p>\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30086649\/\"><span style=\"font-weight: 400;\">Studies<\/span><\/a><span style=\"font-weight: 400;\"> suggest that by eating more protein long-term, you can amplify your weight loss efforts and reduce belly fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides, the diversity of <a href=\"https:\/\/betterme.world\/articles\/pea-protein-vs-whey\/\">protein<\/a> <a href=\"https:\/\/betterme.world\/articles\/weight-loss-challenge-ideas\/\">foods<\/a> is incredible. Add eggs, yogurt, cottage cheese, peanut butter, tofu, and other sources of protein to your foods. And if you eat meat, there are even more options.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\"><img decoding=\"async\" class=\"aligncenter wp-image-47341 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1024x576.png\" alt=\"lose weight in a month\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207790.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Limit_Your_Refined_Carb_Intake\"><\/span><strong>#5: Limit Your Refined Carb Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Eating fewer carbs can help some people lose weight. This is especially true about refined carbs, as they come without fiber or nutrient value and won\u2019t tame your hunger for a long time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Moreover, such carbs tend to elevate blood sugar more quickly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4994556\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Choose whole grains instead of refined, and opt for more starchy vegetables and legumes. Whole grains will not only improve your fiber intake but open new, richer taste combinations as well.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"6_Optimize_Your_Fiber_Intake\"><\/span><strong>#6: Optimize Your Fiber Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Fiber is irreplaceable when it comes to weight loss. It not only moves undigested through your digestive system which is good for your gut bacteria and promotes regularity, but it also performs important tasks (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24901089\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Blood sugar balance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slow stomach emptying<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping you full<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By adding fruits and veggies, whole grains, and legumes to your diet, you not only help your body balance blood sugar and digest food better but also boost weight loss.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"7_Definitely_Do_Resistance_Training\"><\/span><strong>#7: Definitely Do Resistance Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">How to lose weight fast without <a href=\"https:\/\/betterme.world\/articles\/weight-loss-mindset\/\">exercise<\/a> in a month? Just diet. You can lose plenty of weight through proper nutrition, but what body quality will you get at the end?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Resistance training boosts metabolism and builds muscle. Toned muscles will make your body look much better. Besides, such training burns a lot of calories, which is a plus for your calorie deficit.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/25293431\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> showed that performing resistance training for 9 months made participants\u2019\u00a0 bodies burn an average of 5% more calories a day while resting. Tone your muscles and even when they are at rest, they burn more kcal for you, boosting fat loss.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\"><img decoding=\"async\" class=\"aligncenter wp-image-47302 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-1024x576.png\" alt=\"lose weight in a month\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755-1635x920.png 1635w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207755.png 1729w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"8_Mind_What_You_Drink\"><\/span><strong>#8: Mind What You Drink<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Do you know what is the best beverage to drink during the day? Water! Increase your water intake. You can drink 8 glasses a day or even more, or calculate your own body needs. Just make sure you stay hydrated with clean water, not just coffee, juices, and sodas.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We don\u2019t pay enough attention to what we drink. A soda during lunch or with a snack, a glass of juice in the morning because it\u2019s considered \u2018healthy\u2019 and \u2018clean\u2019, some cocktails with friends on a Friday night because you want to have fun\u2026<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This sounds good and there\u2019s nothing wrong with having some fun with your friends, but you could definitely tone it down calorie-wise:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Instead of soda, choose sparkling or regular water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put one sugar cube instead of two into your morning coffee and then switch to unsweetened.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you like juice, opt for a freshly squeezed natural one rather than store-bought; it may contain added sugar and other preservatives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose light beer or wine during night-outs and mind how much you drink. All alcohol contains calories, but many cocktails consist of sugary sodas plus calorie-heavy alcohol; that\u2019s no good.<\/span><\/li>\n<\/ul>\n<p><strong>If you tend to let yourself off the hook, raise the white flag when things get tougher than you expected, send yourself on an unconscious binge-eating trip \u2013 <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\">BetterMe app is here to help you<\/a> leave all of these sabotaging habits in the past!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Increase_Your_Veggie_Intake\"><\/span><strong>#9: Increase Your Veggie Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Veggies are rich in nutrients, including antioxidants, vitamins, minerals, and fiber. Plus, they contain minimal calories. Not to mention they are incredibly delicious and can make any meal better.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s also a theory that the more colors you choose for your meals, the better. Such dishes also look aesthetically appealing, so why not?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Actually, there was a <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19083413\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> that showed weight loss of 1.1 pounds in 6 months just by eating an extra 100 grams of veggies every day. That\u2019s without special dieting, exercise, etc.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"10_Try_Getting_Plenty_Of_Sleep\"><\/span><strong>#10: Try Getting Plenty Of Sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">I know, it\u2019s like saying \u201cJust don\u2019t get stressed!\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But it\u2019s possible to scooch at least an hour more to your snooze if you\u2019re sleeping less than 7 hours a night. Cut your phone time before bed, don\u2019t drink that afternoon coffee, and give your body enough time to recover from the strain of the day, especially if you had a workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Muscles recover and build at night while your whole body is rebooting to start a new day properly. Try to get some sleep, preferably before midnight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Sleep also influences your hunger. A <\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18564298\/\"><span style=\"font-weight: 400;\">study<\/span><\/a><span style=\"font-weight: 400;\"> confirmed that sleep deprivation makes you hungrier the next day.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\"><img decoding=\"async\" class=\"aligncenter wp-image-47290 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1024x577.png\" alt=\"lose weight in a month\" width=\"770\" height=\"434\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738-1634x920.png 1634w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/07\/Frame-207738.png 1728w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"11_Consider_Trying_Intermittent_Fasting\"><\/span><strong>#11: Consider Trying Intermittent Fasting<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7021351\/\"><span style=\"font-weight: 400;\">Intermittent fasting<\/span><\/a><span style=\"font-weight: 400;\"> is a method of fasting for 14-24 hours (some say 12, some say 16) to let your body have a rest, balance blood sugar, and limit your calorie intake. This can become your power move when it comes to weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s as effective as any other method of achieving a calorie deficit, but it\u2019s more fun for some people when you count the hours. First of all, you sleep for 7-8 hours (hopefully). That leaves you with 6 or more hours to wait until you can eat for the first time. Your morning routine, light training, and the first part of a working day can neatly fit into this time slot.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"12_Try_Moving_More_During_The_Day\"><\/span><strong>#12: Try Moving More During The Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking, shaking your legs, stretching on your way to the bathroom, fidgeting, even typing makes you burn calories. All these activities join into a system called NEAT \u2013 non-exercise activity thermogenesis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">NEAT can make up half of the energy you use during the day (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279077\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). How many calories you\u2019ll burn by doing non-exercise activities depends only on you. Try to move more during the day: park a little further away, take the stairs, stretch during your lunch break, organize your table more often, clean, cook, type, fidget. The options are plenty.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"13_Limit_Or_Adjust_Your_Sauce_And_Condiment_Intake\"><\/span><strong>#13: Limit Or Adjust Your Sauce And Condiment Intake<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Even if you see \u2018light sauce\u2019 on the bottle, that doesn\u2019t mean it\u2019s not packed with added sugars or other things you may want to avoid. Even soy sauce which seems innocent is packed with sodium, which many people choose to limit in their diets.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Read the labels carefully and try to minimize your condiment and sauce intake. Ask for them on the side and lightly sprinkle your salad. Or make them yourself so you know what goes into them. By doing so, you will lighten your daily calorie intake a lot.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"14_Relieve_Stress_Regularly\"><\/span><strong>#14: Relieve Stress Regularly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Have you heard about stress-eating?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Maybe you have even done it. When stressed, we can eat half the fridge without even realizing it. Not only this, stress influences your health dramatically, and not in a good way.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cardiovascular diseases, diabetes, autoimmune diseases, cancers, etc. may all have stress as one of their contributors (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5137920\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let go of stress regularly, don\u2019t wait for it to turn into a disease and contribute to excess weight.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"15_Include_HIIT_High-Intensity_Interval_Training_Into_Your_Routine\"><\/span><span style=\"font-weight: 400;\"><strong>#15:<\/strong> <strong>Include HIIT (High-Intensity Interval Training) Into Your Routine<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">HIIT can help you diversify your workout routine and boost fat loss. Even if you have one such training in a week, it will add up to all the effort you put into weight loss and body toning.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Summary\"><\/span><strong>Summary<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There\u2019s no single best way to lose weight. You\u2019ll have to work on a combination of actions to maintain a healthy body and shed those extra pounds. And this way is both general and individual. The general part is that you will need:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A calorie deficit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Physical activity<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Healthy nutrition<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The individual factors are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The number of kcal to cut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The foods to say no to<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The activity(ies) of your choice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The goals you set, etc.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">For a fit, toned, lighter body, you can try lots of diets including keto, paleo, intermittent fasting, etc. You can also drop all that and adopt balanced eating where you don\u2019t place any harsh restrictions but keep the macro and micronutrient ratios healthy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose to dance every day or walk in a park as an additional or starting activity. You can do boxing and HIIT or yoga and pilates, or even all of them if you\u2019d like.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You also can change the course of your journey by choosing new ways to be active and new tricks to get used to the new lifestyle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The key is to be consistent with this lifestyle. I know this phrase is in almost every article here but you have to remember this. Be consistent with your balanced eating and regular training and trust the process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In a month, you\u2019ll see the first changes. In two-three months, others will notice just how fitter and glowier you\u2019re becoming. You can get rid of all the excess weight that\u2019s hanging on you, weighing you down (if you want to, of course). Just do it healthily!<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=How_To_Lose_Weight_In_A_Month\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>What if I told you that you could lose 10 pounds in a month without feeling hungry and sad all the time? You can try a method where each step will make you closer to your goal weight. It\u2019s a fun journey where you don\u2019t restrict yourself too much and end up in the hospital [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47740,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[75],"tags":[],"coauthors":[45],"class_list":["post-47739","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How To Lose Weight In A Month: A Full Comprehensive Guide (2026) - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 HOW TO LOSE WEIGHT IN A MONTH? \u27a4 It\u2019s not that difficult if you\u2019re armed with our recommendations and your inspiration! Find 15 tips on weight loss here.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Lose Weight In A Month: A Full Comprehensive Guide (2026)\" \/>\n<meta property=\"og:description\" content=\"\u2605 HOW TO LOSE WEIGHT IN A MONTH? \u27a4 It\u2019s not that difficult if you\u2019re armed with our recommendations and your inspiration! Find 15 tips on weight loss here.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-12T18:26:34+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1999282877-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"How To Lose Weight In A Month: A Full Comprehensive Guide (2026)\",\"dateModified\":\"2026-01-12T18:26:34+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/\"},\"wordCount\":2965,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1999282877-scaled.jpg\",\"articleSection\":[\"Weight Loss\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">What if I told you that you could lose 10 pounds in a month without feeling hungry and sad all the time? You can try a method where each step will make you closer to your goal weight. It\u2019s a fun journey where you don\u2019t restrict yourself too much and end up in the hospital (or a psychotherapist\u2019s office\u2026or both). <\/span><span style=\\\"font-weight: 400;\\\">When you get to the basics, it\u2019s not that difficult if you have the right recommendations and specialists on your side, if you have pre-existing conditions. <\/span><span style=\\\"font-weight: 400;\\\">There are cases when weight loss becomes hard and even close to impossible, but we\u2019ll focus on regular overweight people here. If you need extra help, make sure to consult a professional to build an individual plan for you. <\/span><span style=\\\"font-weight: 400;\\\">So, how much weight can you lose in a month? <\/span><span style=\\\"font-weight: 400;\\\">The <\/span><a href=\\\"https:\/\/www.cdc.gov\/healthyweight\/losing_weight\/\\\"><span style=\\\"font-weight: 400;\\\">Centers for Disease Control and Prevention (CDC)<\/span><\/a><span style=\\\"font-weight: 400;\\\"> says 1-2 pounds a week is safe. So, up to 8 pounds is a-okay, but we\u2019ll stretch it a little bit to 10. With some extra activity, you should be able to make those last 2 pounds without risks for your health.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Don\u2019t go for more if you don\u2019t want to end up regaining even more weight on your shoulders (and hips).<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Why Losing Weight Fast Is NO GOOD<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">I wrote that in caps so it really settles in.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Yo-yo dieting is what many people think \u2018weight loss\u2019 is. They don\u2019t even want to attempt it because they have heard about the struggles people go through, being hungry and tired all the time. And, in the end, all the pounds come back with some extra friends.<\/span>\\r\\n\\r\\n<span style=\\\" ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/\",\"name\":\"How To Lose Weight In A Month: A Full Comprehensive Guide (2026) - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/lose-weight-in-a-month\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_1999282877-scaled.jpg\",\"dateModified\":\"2026-01-12T18:26:34+00:00\",\"description\":\"\u2605 HOW TO LOSE WEIGHT IN A MONTH? \u27a4 It\u2019s not that difficult if you\u2019re armed with our recommendations and your inspiration! 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You can try a method where each step will make you closer to your goal weight. It\u2019s a fun journey where you don\u2019t restrict yourself too much and end up in the hospital (or a psychotherapist\u2019s office\u2026or both). <\/span><span style=\"font-weight: 400;\">When you get to the basics, it\u2019s not that difficult if you have the right recommendations and specialists on your side, if you have pre-existing conditions. <\/span><span style=\"font-weight: 400;\">There are cases when weight loss becomes hard and even close to impossible, but we\u2019ll focus on regular overweight people here. 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