Things You'll Need
Losing weight is a difficult process, and losing weight quickly can be an even more daunting task. If you want to lose 25 pounds in one month, there are some specific steps you will need to take in order to achieve that goal. Follow the plan below to lose weight fast.
Make a weight loss plan. The week before beginning your monthlong weight loss program, you should begin keeping track of what you eat daily in a calorie and carbohydrate journal. Figure out how many calories you are taking in so you can determine how many you will have to cut to lose weight. Since there are 3,500 calories in a pound of fat, it will be necessary to cut out or burn off 87,500 calories over a month to lose 25 pounds.
Cut out at least half of these calories through diet in order to lose 25 pounds in one month. That means cutting approximately 3,000 calories daily. Although this seems like a large amount, if you consume large amounts of calories this is possible. Recommendations for sedentary to moderately active women is 2,000 to 2,500 calories and for men it is 2,500 to 3,000 calories daily to maintain weight. To lose you must cut a substantial amount of any excess calories and fall below a weight maintenance level.
Formulate a diet plan. Low-carbohydrate, high-protein diets tend to work the best for fast weight loss. Low-carbohydrate diet menus would include lean chicken, steak, fish and turkey. Eggs are acceptable in any amount, but lettuce and other green vegetables are limited to two cups or less on low-carbohydrate diets. Because fruits are generally high in carbohydrates, they are not part of this diet plan. Drink only no-calorie beverages. Keep carbohydrates below 20 grams daily for quick weight loss. In addition, keep calorie count 3,000 calories below the average that you obtained from your weekly calorie journal.
Exercise daily at a fat burning level. To find the level at which your body burns fat, subtract your age from 220. The resulting number is your optimal fat burning rate. Work out daily at around 85 percent or more of this level to burn fat.
While exercising, stop and take your pulse to determine if you are working out at a fat-burning level. Put two fingers on the side of the neck for 10 seconds and count the number of heartbeats. Multiply the number by six to get heartbeats per minute. This number should be within your fat-burning range throughout the workout for maximum weight loss.
Do exercises that burn the most calories. In 30 minutes, a person who is 145 pounds can burn 180 calories walking, 300 calories rowing, 300 calories elliptical training, 300 calories running, 400 calories playing racquetball, 400 calories fast swimming, 300 calories bicycling and 400 calories doing step aerobics. Jumping rope, spinning, sprinting, running and kickboxing also burn a significant number of calories. Based on this information, you will need to work out for two hours at high intensity doing one of these exercises or an equivalent activity to burn off the additional calories needed to lose 25 pounds in one month.
Follow some additional dieting tips, including keeping a journal that details your efforts throughout the duration of your weight loss program. In addition, get plenty of rest to ensure your body has time to recover from the intense exercise program. Take a vitamin in order to keep your body healthy while you are dieting and drink at least 64 ounces of water daily to maintain a feeling of fullness and flush fat. Although losing 25 pounds in one month is a difficult task, it can be done without starvation or other unhealthy methods. It requires a disciplined diet and exercise program to accomplish this goal, but with determination it is possible.