Diet

• Losing weight by altering your diet comes in two steps. The first is to reduce your calorie intake. The average person requires 2,000 calories a day and it takes 3,500 calories to gain or lose one pound. This means that you need to burn 3,500 calories more than your body needs to lose one pound. The same goes for gaining a pound. Even if you stick to healthy food, eating more than you need will not result in weight loss.
  
  After you've reduced your calorie intake, you'll need to pair it with easting healthier. Don't spend money on weight loss supplements or power bars. Instead create a diet plan that incorporates larger amounts of fruits and vegetables as well as lean protein such as chicken. If you drink alcohol or sugary drinks, cut them out of your diet for the month. Switching from soda to water will also result in more lost weight.
  
  

Exercise

• Along with diet, the biggest component to losing weight in one month is to begin an exercise regimen. Based on the amount of weight you wish to lose, you need to exercise around three times a week for between 45 to 60 minutes a day. Cardio exercise, such as biking and running, will burn calories which along with your diet will help you shave off pounds. Know that if you choose to work on weight training, you may end up putting on weight. This new weight will be muscle that can result in a sleeker firmer body that diet alone cannot achieve. Sticking only to weight loss, focus more on running. If you cannot run, choose brisk walking. A brisk walk is defined by moving fast enough that it is difficult to carry on a normal conversation. Walking too slow won't give you the results you're looking to achieve.
  
  

Buddy Up

• The hardest part about losing weight is trying to do it on your own. Rather than going on a one month diet and exercise plan by yourself, pair up with a friend who is also looking to lose some weight. Keep each other on track by suggesting low calorie snacks and recipes and working out together. Some prefer working out alone, but having a buddy with you can prevent workouts from becoming boring. Having a partner means you can also have someone to talk you through difficult days or weeks if the weight hasn't come off. Keeping yourself emotionally healthy will help you get fit and lose weight.