Are you looking for a healthy and balanced diet plan to lose weight in a month? Well! You are in the right place. Losing that extra pounds to look fit and healthy is not as tough as you think. Just understand what exact things you need to do to lose weight in a month with proper diet and exercise.

To start of, here is an amazing and healthy 4 weeks weight loss Diet Plan, weight loss foods, tips and things to avoid while losing weight which can help you lose weight fast.

Diet Plan to Lose Weight in a Month

This is a low-calorie diet plan to lose weight in a month which is ideal for everyone who is planning to lose weight in a healthy and affordable way.





In order to lose weight, 80% is what you eat (diet) and 20% is what you exercise.

And now, Let’s get started with the major part of the weight loss journey: The Weight Loss Diet Plan:

1. Wake Up with 2 Glasses of Warm Water

Cleaning your system first thing in the morning is the most important step of any weight loss diet plan. Water cleanses your system by flushing out the toxins and warm water makes it easy to eliminate the wastes more effectively.





Drink 2 glasses of plain warm water. If you are not acidic, you can as well add apple cider vinegar or 1/2 spoon of lemon juice to each glass of warm water.

Caution: Do not add acidic ingredients like lemon to your water as these foods can make your acidity problems worse as you drink this first thing in the morning.

2. Exercise: Cardio & Weight-Lifting

One part of the weight loss journey is diet and the other is obviously exercise. And yes, both are equally important. Exercising is primarily important to shed the fat from your body and is especially preferred to be done in the mornings.





At the gyms or at the training centers, it is usually suggested to do cardio first and then weightlifting.

Cardio: As we are targeting on low and easy budget weight loss, you can go for a 30-40 minutes of brisk walking around your neighborhood or to a park nearby. Complete your first part of exercise here.

Own body weight-lifting: For the second part, choose a place where you can get enough sun light to do your ‘at-home’ weightlifting by doing yoga or pilates or squats with your own body weight instead of lifting the literal weights.





Target different areas of your body that you need to shed extra pounds like your chin, thighs, arms and lower belly with your preferred weight lifting options (YOGA, PILATES, SQUATS) or even a combination of them.

3. Post Workout Hydration

Your body sweats a lot during the workout and gets dehydrated right after. To refill the hydration to your body, fill your tummy with some hydrating infused waters which aids weight loss also promoting skin health. Choose your preferred fruit infused water and prepare it before hand and then make sure to drink 5-10 minutes after your workout.

Infused waters: Prepare infused water an hour before you drink and keep it ready to consume right after your workout. You can choose over a lot of options for fast weight loss.





You can as well drink plain water instead of infused water if you don’t have enough time to prepare them. Plain water after workout is just as good to bring you fast weight loss results.

4. Post Workout Protein

Eggs & Almonds: Eggs and almonds are very rich in proteins and our body needs protein after the workout. So, 15-20 minutes after the hydrating drink, take 2 egg whites and 10 soaked almonds without peeling the skin. Soak the almonds the night before.

You are free to explore any other protein foods but eggs are the easiest way to consume and highly recommended.





Protein intake after a workout is so important because you lose muscle after the weight lifting and you need to restore it with some protein. Understand that muscle loss and fat loss are entirely two different things.

5. High-Fiber Breakfast

Fiber foods are best to be taken during your breakfast as they help you stay full until your lunch. So, choose some healthy and high-fiber rich foods for your breakfast.

Oats: As you are already filled up with hydration and protein, go easy with breakfast. Have a small cup of oatmeal or a bowl of fresh fruits. Oatmeal is rich in fiber and helps you stay fuller for a long time.





Fruits: Alternatively, you can also choose a bowl of fruits for breakfast. You have plenty of options to explore. Make sure you add 3-4 regional and seasonal fruits.

Also, have green tea after/ along with your breakfast. Green tea is one of the best weight loss drinks which helps you in weight loss by boosting your metabolism.

6. Mid Meal Snack

To keep your tummy full, you need to feed it often. Eat a seasonal fruit/ drink coconut water as your mid-meal snack. Or,





If you had oatmeal for breakfast, have 2 glasses of fruit infused water or if you had fruits, take a seasonal fruit as your snack to help you stay active until your lunch.

7. Lunch: Carbs + Protein

Lunch is the biggest meal of your day and you should be very choosy. Make sure you include both carbs and protein for lunch. Protein, when taken with carbs, helps you in absorbing the nutrient values to the fullest. Both the nutrients are very important to help you stay strong for the rest of the day.

Carbs: You have a lot of options like Quinoa, rice, buckwheat. Take 1 cup of your preferred option and add a tablespoon of ghee to it.





Proteins: Opt for protein-rich curries like chicken/ fish and veg options would include beans, broccoli and cauliflower.

8. Energetic Evening Snack

At this time, you need some strength and you also feel like to binge. Resist your temptations and have some healthy snacks instead. One such healthy snack options are dry fruits. Make sure you include them to your diet at any point of the day.

In the evenings, have a combination of the dry fruits like almonds, dry grapes, dates and pistachios. Every dry fruit has its own health benefits and helps in improving your hemoglobin levels.





9. Low Calorie Dinner

Dinner being the last meal of the day should be light and easily digestible. Prefer taking any low calorie and easy to digest foods for dinner.

Take apple or vegetable salad along with a glass of buttermilk. Apple keeps you full and helps in digestion and veggies also does the same thing. These foods help your tummy feel light.

If you are adding any oil to your veg salad, prefer using olive oil or coconut oil as these oils can help you improve your overall health and aids quick loss.





10. Bedtime Weight Loss Drink

Weight loss drinks help you in losing weight even while you are sleeping. Take warm water with 1 spoon of cinnamon powder 30 minutes before you sleep. This water before bed will boost your metabolism the same as lemons do .

You can even add honey to the cinnamon water if you want the weight loss results to be quicker.

Chart of the Diet Plan to Lose Weight in a Month:





TIME TO EAT WHAT TO EAT Wake-up drink 2 glasses warm water Post-workout hydrating drink 2-3 glasses fruit infused water Post-workout protein 2 egg whites + 10 almonds Breakfast 1 cup oats/ 1 bowl fresh fruits Mid-meal snack 1 seasonal fruit Lunch 1 cup rice + ghee + protein rich curry Snacks 2 dates + handful of dry grapes Dinner vegetable salad/ apple with 1 glass buttermilk Bedtime drink 1 glass warm cinnamon water Diet Plan to Lose Weight in a Month

Follow this healthy weight loss diet plan to lose weight in a month and you will see amazing results coming your way. After a month, add a few more calories to your diet and increase your dose of exercise.

Weight Loss Foods

Healthy Snack options:

Yoghurt

Mixed dry fruits

Popcorn

Granola bars

Oatmeal cookies

Protein bars

Green tea

Boiled Eggs

Fruits:





Watermelon

Apple

Avocado

Blueberries

Cherry tomatoes

Sweet potato

Lemons, Oranges

Strawberries

Cantaloupe

Vegetables: Cucumber

Carrot

Broccoli

Spinach

Peppers

Kale

Beetroot

10 Tips to Lose Weight Fast

Drink plenty of water. Drinking more water helps in sending out toxins from the body. If you can drink, drink warm water all day. This can bring weight loss results faster. Avoid junk food completely. When you feel like to binge, take low-calorie foods like popcorn, dry fruits, boiled eggs. Chew your food slowly and serve your food in small plates. Take a low-calorie diet. If you are taking fruits, eat watermelon instead of banana. Keep track of your calorie intake. Keep tracking your calories. Take not more than 1500 calories/day. Take protein and avoid carbs. Carbs have a property of bloating too. Do Exercise. Target your fat storage areas while exercising, like your double chin, thighs, lower belly. Don’t stress out. Even while dieting, make sure you add all necessary nutrients to your diet that your body require per a day.

Things to avoid while following a Diet to Lose Weight

Do not take too low or too high amounts of calories all in a day.

Never ignore the importance of exercise.

Keep your eye a mile away from the junk food.

Make sure you provide your body all the necessary nutrients in small quantities and regular intervals.

Drinking plenty of water should be one of your top priorities for a healthy weight loss.

8 hours of sound sleep can greatly help you in shedding those extra fat from your body.

Last bust not the least, SUGAR! Sugar doesn’t help you in any way while losing weight.

Conclusion:

People get worried a lot on ‘how to lose weight‘ in a less span of time when there are special occasions coming up.





But don’t worry! Your weight loss targets can be achieved with ease when followed with a proper diet plan along with regular exercise and I am pretty sure the diet plan that is mentioned above can help you in just that.

So, I recommend you to follow that for a month probably during the initial stages of your weight loss journey and later you can add few more calories to your diet along with an increased dose of exercise.

This particular diet plan to lose weight in a month is very effective for both men and woman and can sure help you to lose weight fast.





[All Images from Pixabay]

RELATED:

[pt_view id=”38586908ew”]