How to Lose 6 kg in a month

Losing weight in 30 days is a good plan, as a month’s time allows you to see results. The ideal weight loss rate is 0.5 – 1kg per week, so losing 6 kg in a month is quite a challenging goal. You can achieve this goal by following a healthy weight loss diet, exercising most days of the week, and making lifestyle changes. However, keep in mind that such rapid weight loss is difficult and often unsustainable, so you’ll have to work hard to keep it off. Besides, you should also talk to your doctor to make sure your weight loss goals are safe.

Table of Contents

Follow a weight loss diet

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Eat lean protein at every meal to aid in weight loss. Protein is an essential nutrient and is especially important for weight loss. It promotes metabolism and helps to regenerate muscle tissue. Protein should make up ¼ of your plate at each meal. In addition, you should also choose high-protein foods to snack on, such as low-fat dairy products and nuts. ^{[1] X Research Source}

To make sure you get enough protein, you must know how much you need. Aim to get 1.2 -1.6 g of protein per kg of body weight. Spread protein intake throughout the day by eating 25-30 g of protein at each meal. ^{[2] X Research Source}
For example, if you weigh about 120 kg, you will need 144-192 g of protein per day with a high protein diet. You also need to make sure this diet aligns with your daily calorie goal.
Choose lean protein, as it contains fewer calories. These foods include skinless poultry, lean beef and pork, seafood, legumes, tofu, low-fat dairy products, eggs, lentils, nuts (such as hemp or chia seeds), and nuts. You can even include grains in your lean protein diet, such as buckwheat, amaranth, and quinoa.

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Add vegetables to your main meals and snacks. Vegetables will help you lose weight because they are low in calories but give a feeling of fullness. In addition, fruits and vegetables are also rich in nutrients, including fiber. Each of your meals should have vegetables and fruits for half of the food. You can also eat fruits and vegetables when you feel hungry but haven’t eaten yet. ^{[3] X Trusted Source National Health Service (UK) Go to Source}

If you measure portion sizes, add 1-2 servings of vegetables to each meal. One serving is equivalent to 4 tablespoons full of cooked kale or spinach, one medium-sized fruit (such as apples or pears), 30 grams of dried fruit (such as raisins) or 1 5-inch slice of large fruit (like raisins). like watermelon or papaya). ^{[4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}^{[5] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Eat 100% whole grains, avoid refined or processed grains. Good choices include oats, quinoa, buckwheat and brown rice, and whole-grain pasta. 100% whole grains are more nutritious than refined grains like bread, white flour, or white rice. Grains should make up ¼ of your food intake, but be sure to avoid refined or processed varieties. ^{[6] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

100% whole grains are less processed and generally higher in fiber, protein and other essential nutrients. Processed grains have lost these nutrients, so they are not as good. ^{[7] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}
Keep grain intake to a minimum. Several studies have shown that low-carb or grain-restricted diets are more effective at losing weight faster than low-calorie diets in general. ^{[8] X Trusted Source Mayo Clinic Go to Source}
You also need to remember to follow the right portion sizes. Measure out about 28 g of grains like oats or quinoa when you choose to eat these grains. ^{[9] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

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Drink water to control hunger. When you are thirsty, you may mistakenly think that thirst signals that the body is hungry. To maintain enough water for the body, women need to drink at least 2.7 liters of water per day; Men need 3.7 liters. Drinking enough water is very good for health, and can also aid in weight loss. ^{[10] X Research Source}

In addition, the amount of water you drink will help quench hunger throughout the day, so you are also less likely to have to snack and increase your calorie intake.

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Calculate calories so that you can cut 500-700 calories per day. For weight loss purposes, you will need to eat fewer calories than you normally need. You can use a food diary, calorie tracking website, or smartphone app to figure out how many calories you need and track the calories of each food you eat. Try to reduce 500-700 calories in your diet every day, so you can lose 0.5-1 kg per week. Replace juice or soft drinks with water, or choose a salad for one meal of the day. ^{[11] X Trusted Source Mayo Clinic Go to Source}

If you combine diet with exercise, you can lose 1.3 kg per week, although it is not certain that you will see the results.
Talk to your doctor to find out the minimum amount of calories you need to consume each day to stay healthy. In general, you should not eat less than 1,200 calories per day to avoid nutritional deficiencies. However, keep in mind that keeping track of calories isn’t easy, so you may be eating more than you think. ^{[12] X Research Source}

Advice: Consult your doctor before starting a diet, especially if you are on medication or have a medical condition. Your doctor will help you determine how much weight loss and diets are safe for you.

Exercise and lifestyle changes

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Exercise 6 days a week to burn extra calories. To lose weight, you’ll need a combination of diet and exercise. Typically, you need 30 minutes a day, 6 days a week of moderate intensity exercise to maintain good health. However, you will have to exercise more to reach your weight loss goal. Choose an exercise that interests you to make it easier to pursue your goal. ^{[13] X Trusted Source Health.gov Go to Source}

For example, you can walk, jog, play sports, dance, go to the gym or swim.
Cardio exercise takes the number one spot for calorie-burning physical activities. Aim for 150 minutes per week of moderate-intensity activity (equivalent to 50-60% of maximum exertion) or 75 minutes of high-intensity exercise (equivalent to 70-80% of maximum exertion). maximum exertion).
Alternatively, you can do strength training exercises 2 times per week to increase muscle strength. ^{[14] X Trusted Source Health.gov Go to source} These exercises can also help speed up your metabolism over time, as greater muscle mass burns more calories, even when you are resting! ^{[15] X Research Source}
Walk more throughout the day. You can increase calories burned by walking as much as possible throughout the day. Try parking farthest away, taking the stairs instead of the elevator, and standing more than sitting.

Tip: Consult your doctor before you increase your activity level or start a new exercise program. Your doctor will help you determine and make sure you are physically fit for the change you plan to make.

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Get 7-9 hours of sleep every night for your body to repair itself. Even for as short as 30 days, sleep deprivation can affect weight loss. Get enough sleep each night to move towards your goals. ^{[16] X Trusted Source Mayo Clinic Go to Source}

If you’re a teenager, you need 8-10 hours of sleep each night.
Try to improve “sleep hygiene,” that is, go to bed earlier and create a pleasant sleeping environment.
It can be difficult to lose weight if you don’t get enough sleep, because then your body will release hunger hormones that make you crave foods high in fat and starch. ^{[17] X Trusted Source Mayo Clinic Go to the source} Besides, feeling tired can also make you lose interest in sticking to a healthy eating and exercise plan.

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Manage stress to keep hormone balance. Similar to sleep, chronic stress can interfere with weight loss. This is because when stressed, the body releases hormones such as cortisp, which can increase hunger. Find activities that help you de-stress and incorporate them into your daily life to relieve stress. ^{[18] X Research Sources}

In addition, stress makes you so tired and exhausted that it is difficult to maintain healthy eating habits, exercise, and other healthy lifestyle changes.
Try finding some relaxing activities to relieve stress such as meditation, listening to music, chatting with friends, playing with pets, coloring adult coloring books or going for a walk.

Have the right mindset

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Keep a diary to track your progress in weight loss. Over a 30-day period, keeping a weight loss journal can be a useful tactic. Keep a record of the foods you eat, your exercise, and your weight loss progress. In addition, you should also write about the challenges and successes you have achieved while following the 30-day diet.

In the process of pursuing your goal of losing 6 kg in 30 days, you may find that you can’t achieve it in exactly 30 days – that’s okay. If you have recorded in your diary a successful eating and exercise plan, you can continue to work until you reach your goal.
Write down menus for meals or write down what you eat in a diary. This is very helpful if you are continuing your weight loss journey. Look at it and you’ll know what works and what doesn’t.
You can record programs or types of exercise that work best for you.
You can also use websites or smartphone apps to track calories and exercise.

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Write down motivational quotes to stay motivated. It may be difficult for you to follow a strict diet for a whole month. Putting goals and motivations front and center can help you stay focused. Write down quotes that inspire you and stick them where you see them every day.

For example, you can write these statements in a journal or on a notepad, and then post them on your refrigerator, on your desk, or by your bed.
Think about why you want to lose weight. Is it so that you can fit the smaller size pants? To feel more confident? Or to manage a chronic disease? Write down those reasons to remind yourself.
When you feel stuck or discouraged, review those quotes and motivational sayings. Remind yourself to feel more positive about your plan.

Advice

Always consult your doctor before starting a new diet or exercise program. Your doctor can tell you if it’s right for you.
Don’t obsess over losing weight, as it can be stressful to focus too much on it.
Absolutely avoid sweetened coffee and alcohol (if you do) for 1 month – these drinks are one of the most feared silent culprits of increasing calorie intake. However, pure black coffee has no calories, and many experts recommend drinking coffee (even caffeine) in moderation twice daily as a stimulant to aid in weight loss. ^{[20] X Research Sources}

Warning

If you’re dealing with an eating disorder, don’t try to lose weight on your own. Talk to your doctor or therapist about your desire to lose weight and ask them to help you create a safe weight loss plan.
It is best to lose weight slowly, as this will increase your chances of success. Fast weight loss goals are difficult to achieve and even harder to maintain.

Steps

Follow a weight loss diet

Exercise and lifestyle changes

Have the right mindset

Advice

Warning

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