Is It Possible to Follow a Simple Meal Plan To Lose Weight In A Month?

Are you on a deadline of 1 month to lose your extra weight for a big event? You must be thinking if there is any Simple Meal Plan To Lose Weight In A Month? 

Let me tell you, with a strict low-calorie diet and regular exercise you can be fitter only within a month. But, on the other hand, obesity can cause serious health issues, including heart disease and high blood pressure. 

Some people may get depressed because of being overweight. If you want to lose weight, your body needs to burn extra fat and calories. By eating the proper meal and exercising regularly, you can lose weight easier.

Research shows that adopting some healthy habits is a plus in case of losing extra weight. In addition, a healthy and fit body keeps you active and prevents many diseases. 

According to many fitness specialists, people with a fit body are three times healthier and happier. 

Meal Plan to Lose Weight In A Month Is Possible

Many of you assume how much weight you can lose within a month. However, you can lose up to 8 to 10 pounds in one month if you maintain a strict diet

You need to burn 3500 calories to lose one pound of body fat. To lose weight faster, you have to lose 2 pounds a week. So you must drop a thousand calories per day, and after a month, you get a fitter body.  Please also read How To Lose Weight Gluten And Dairy Free

A Simple Meal Plan To Lose Weight In A Month is very crucial. Decrease the number of calories you consume and increase dropping them through the workout. 

Tips To Lose Weight

Weight loss is not an overnight task. It takes a perfect diet and an extensive dedication to get a fit body. 

It may seem hard, but your weight loss journey becomes a lot easier with some practical tips. 

Here we bring you some crucial tips that guide you on what to do and what to avoid. 

1. Increase Cardio 

Increase Cardio - Simple Meal Plan to Lose Weight in a Month

Cardio provides excellent support in losing weight. Hence it would help increase your cardio and a simple meal plan to lose weight in a month. 

Cycling, Swimming, Running, Brisk walking, and Jogging are some common cardio exercises.

Cardio makes you breathe heavily, leaving your body sweaty. It makes you fit and helps you to burn calories. Besides, cardio increases your heart rate and ensures the health of your heart. 

To lose body fat faster, you must do exercise that involves all major muscle groups. For example, swimming for 30 min burns up to 255 calories. 

It is 140 calories and 295 calories respective for 30 min of walking and running. Therefore, increase the time you perform a cardio exercise for losing weight faster. 

2. Cut Out Refined Carbs

Cut out refined carbs - simple meal plan to lose weight

Our diet meal plan to lose weight going to cut out refined carbs. Refined carbs, including bread, pizza, pasta, pastries, white rice, breakfast cereals, favor adding extra pounds to your body. 

Refines Carbs are rich in sugar and low in fiber which causes the rise of blood sugar. The increase in blood sugar influences glucose to turn into fat. This way, consuming carbs makes you fatter. 

Besides, eating refined carbs increases the risk of obesity, type-2 diabetes, and heart disease. 

Instead of consuming refined carbs, add vegetables and weight loss-friendly meals to your diet

3. Count Your Calories

Burn more calories than you eat- this is a basic rule for weight loss. A Simple meal plan to lose weight in a month will be handier once you burn your calories effectively. 

So, it is crucial to count your calories to maintain the canon. A calorie is mainly the measurement of energy. 

Firstly count the mass calorie of the food you are eating daily. Then calculate the calories that you burn daily through the workout. Compare both the calculation. 

If you are consuming more calories than burning, then increase exercising and eat lower calorie foods. Set up a goal of how many calories you burn a day. Keep exercising until you meet up the plan daily. 

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4. Eat Slowly

According to research, fast eaters weigh more than people who eat slowly. Eating fast tends to cause obesity and other health issues. 

Your calorie intake is controlled by a hormone named Ghrelin. While eating slowly, the hormone informs your brain that you have eaten food. 

Eating slowly would make you feel fuller and reduce your appetite. Therefore, it is pretty essential to control overeating to lose weight faster. By eating slow, you will be able to eat less and prevent your hunger. 

To decrease your calorie intake chew the food thoroughly, taking more time than usual before swallowing. 

That’s how you end up eating less and losing more weight. A Simple meal plan to lose weight in a month is a goal and eating slowly is a tool to reach your goal. 

5. Increase Fiber and Protein 

Increase Fiber and Protein - meal plan to lose weight fast

Fiber and Protein are two significant food components for weight loss. In addition, fiber helps you to eat less by reducing your appetite. 

Consuming 30 grams of fiber a day supports extra losing weight and lowers blood pressure. In addition, a higher intake of fiber promotes burning belly fats and provides you a better-looking body. 

Besides, fiber decreases the risk of type-2 diabetes and heart disease. On the other hand, Protein stays on your stomach, keeping you fuller longer. It reduces your appetite and burns extra fat. 

Research shows that consuming 20-30% of protein burns up to 80-100 calories of your body. Protein provides fewer calories than fat. 

Eating protein instead of fat keeps you full and fit at the same time. 

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Meal Plan To Lose Weight In A Month

Here we come with a simple meal plan to lose weight in a month—a perfect sample meal plan of 1200 calories for seven days. 

If you feel unsatisfied with what you are eating, you can add extra vegetables and fruits to the list. 

Day 1

For Breakfast

Take 3 to 4 cups of Bran flakes for 1 cup of milk. 

A banana completes your breakfast. 

For Lunch

Make a sandwich with whole wheat pita along with 3 ounces of turkey breast. Add roasted pepper, one tablespoon of mustard, and mayo. 

You can add cheese. 

For Dinner

A serving of 4 ounces grilled flounder with two sliced tomatoes along with parmesan cheese.

Add 1 cup steamed Broccoli. 

Ice cream would be the best for dessert. 

Related Post: 1500 Calories to Lose Weight

Day 2

For Breakfast 

Start your day with a milk smoothie. 

Blend half of a banana with 1 cup of berries and 8 ounces of milk. 

1 or 2 boiled eggs are good to eat. 

For Lunch

Serve vegetable soup with a vegetable burger. 

A cup full of grapes can keep you fresh. 

For Dinner

Four ounces of skinless chicken breast with sauce. 

Mixed veggies sautéed in olive oil. 

Day 3 

For Breakfast 

Make an Oatmeal with low-fat milk, honey, and cinnamon. 

Eat an Apple 

For Lunch 

Make a chicken salad with 4 ounces of chicken breast and red grapes.  

Add one tablespoon of each mayonnaise, Greek yogurt, and slivered almond. 

Eat a Banana. 

For Dinner 

Four ounces of steamed shrimp with a baked potato. 

Add two tablespoons of salsa and one tablespoon of Greek yogurt on top of that. 

Finish your dinner with chocolate of 100-150 calories. 

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Day 4

For Breakfast 

A cup of coffee

An egg 

A handful of Almonds

For Lunch 

Tomato soup with a chicken and cheese sandwich. 2 cups of veggies, and one-fourth cup of hummus. 

For Dinner 

Ground beef with beans 

Baked eggplant in olive oil.

An apple. 

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Day 5 

For Breakfast

A cup of cheerios 

Half cup of berries with 6 ounces plain yogurt

For Lunch 

Spinach salad with cheese, cucumbers, tomato, and shredded onions. 

A quesadilla topped with salsa and Greek yogurt. 

For Dinner  

3 ounces of roasted pork tenderloin 

Mixed veggies sautéed in olive oil. 

A bowl of ice cream. 

Day 6 

For Breakfast 

Whole grain waffle topped with two tablespoons of nut butter and banana slices—fat-free milk.

For Lunch 

A tuna pita with cucumber and onions. 

Serve with one tablespoon of each mayonnaise, Greek yogurt, and slivered almond.

For Dinner 

3 to 4 cups cooked brown rice with turkey sausage 

Mixed veggies sautéed in olive oil.

Day 7 

For Breakfast 

Toasted English muffin with cheese

Slice of tomato and cucumber 

A poached egg 

For Lunch 

Black bean salad with desired veggies. 

A cheese sandwich 

For Dinner 

3 ounce broiled flank steak with a baked sweet potato. Add a tablespoon of butter 

Half cup of berries 

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Final Words 

You can lose noticeable weight by following the simple meal plan to lose weight in a month. In addition, increasing cardio, eating slow, and counting calories help you achieve a fit body faster. 

Increasing fiber and lean meat can make you feel full at the same time prevent gaining extra weight. Ensure to cut out refined carbs and losing weight becomes more effortless. 

Check out the sample of 7 days meal plan and create one according to your body and age. Lastly, with your utmost dedication, you can achieve a fitter body even in a month. 

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