Key Exercises to Help You Lose Weight in a Month

If your Caribbean vacation or destination wedding is just a month away and you want to get in better shape, it's time to get moving. Although it's possible to safely lose up to 8 pounds in a month, you'll have to exercise frequently and be smart about your diet to reach this goal. Aerobic exercises are a simple way to burn calories quickly, but ensure your workout regimen is complete by including strength training.

  1. Weight Loss

    • Weight loss is the result of burning more calories than you consume. When you're able to burn 3,500 calories more than you ate, you'll lose 1 pound of fat. A simple approach to weight loss is to keep your body in a calorie deficit every day by exercising and consuming a low-calorie diet. For example, to lose 2 pounds of fat per week, you must burn an extra 1,000 calories daily.

    Aerobic Exercises

    • Walking is a simple way to stay in shape, but if you have an ambitious weight-loss goal and only a month to accomplish it, walking might not burn calories quickly enough. Instead, focus on vigorous exercises such as swimming, cycling and jogging. If you enjoy visiting the gym, sign up for an aerobics or step aerobics class. Around the home, try jumping rope or calisthenics such as jumping jacks. Spend at least 300 minutes per week performing these exercises to help you lose weight.

    Strength Training

    • Strength training is an inefficient way to burn calories compared to aerobic exercise; according to Harvard Medical School, lifting weights only burns about one-third the calories of running at 5.2 mph. But the hidden perk of strength training is the muscle growth you experience. As you develop a more muscular body, you begin to burn calories at an increased rate, even when you're inactive. WeightLossResources.co.uk notes every pound of muscle you build results in about 50 more calories burned each day. Incorporate strength training into two of your workout days.

    Diet Changes

    • Even if you make the gym your second home for a month, you might have trouble losing weight if you don't make changes to your diet. Cutting your calorie intake is the other half of the equation that leads to weight loss. Subtle diet changes can often make a significant difference. Make such changes as reducing the size of your meals by 10 percent, avoiding alcoholic beverages for the month and resisting the urge to consume high-fat takeout food.