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How to Lose Weight in 1 Month at Home

By William McCoy

While fitness centers might be synonymous with weight loss, your own home can provide a suitable venue as you attempt to improve your physical health. Home-based weight-loss regimens are convenient, affordable and easy to fit into your busy schedule. Losing weight at home requires a commitment to increasing the amount that you exercise and cutting back on the unhealthy food you consume. A reasonable objective is to lose up to a couple pounds per week.

  1. Perform cardio exercises for around 300 minutes per week to help burn enough calories to lead to a calorie deficit. Cardio exercises offer a quick calorie burn. If you have the budget for a treadmill or stationary bike, each type of exercise is effective for weight loss. If not, use such activities as jumping rope, running and biking around your neighborhood, or swimming in your backyard pool. Any activity that elevates your heart rate and is possible to sustain for a long duration is ideal.

  2. Strengthen your muscles and elevate your basal metabolic rate by performing strength-training exercises at least twice per week. You don't need access to free weights or weight machines to meet this fitness requirement. Body-weight exercises, which include lunges, pushups, squats, crunches, planks and calf raises, are exercises that don't require any equipment. When performing these exercises, work all your major muscle groups equally.

  3. Throw out all your unhealthy snack foods, such as chips, cookies and ice cream, and commit to a healthier diet. Eating healthily is more than just cutting down on your calorie intake. Consume small-size, regular meals that include vegetables, fruits, lean proteins, whole grains and low-fat dairy items. In addition to skipping snacks, cut down on your consumption of sugary drinks, such as soda.

  4. Tip

    Increasing your level of activity, in general, is a useful tool in your weight-loss mission. Such techniques as walking your dog more frequently, playing with your children and working in your yard contribute to your daily calorie burn. Recruit your family members to commit to improving their diet and exercising more during your monthlong weight loss. By working together, you'll encourage each other to reach your goals. To avoid monotony, consider varying your workouts by week. For example, use jogging and dancing to get your aerobic component in one week, and swimming and cycling for your aerobic workout in the other. One week, strength train at home with body-weight exercises, and visit the gym for traditional weight training the following week. Varying your diet helps you eat healthily, but always allow a cheat meal. This meal could come Saturday or Sunday night as a reward for eating carefully throughout the week. It can be difficult to eat carefully for an entire month without a few cheat meals to which you can look forward. If you find motivation challenging, devote a calendar to your month of fitness. Cross off each day as you work toward your goal.


    Visit your doctor to discuss your weight-loss plan and ensure changing your diet and increasing your amount of exercise is safe.

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