14 ways to lose weight in 1 month by exercising and adjusting your diet

1. Walking

The fastest way to lose weight in the first month is to increase your exercise, such as walking. Walking is the best exercise for weight loss or how to lose weight fast. Walking as a fast way to lose weight in 1 month is good for beginners as it will not stress the joints.

Collect data from Harvard Health PublishingIt is estimated that a 155-pound (70 kg) person can burn about 167 calories every 30 minutes walking at a moderate 4 mph (6.4 km/h) pace.

The success of this fast way to lose weight is also supported by a study titled Effects of walking exercise on abdominal fat, insulin resistance and serum cytokines in obese women By Hye-Ryun Hong, et al.

A 12-week study of 20 obese women found that walking 50-70 minutes 3 times per week reduced body fat and waist circumference by 1.5 percent and 1.1 inches (2.8 cm), respectively.

How to lose weight fast in 1 month can be started by trying to walk 3-4 times a week for 30 minutes. Then gradually increase the duration or frequency of walking as you feel more fit or used to doing it.

2. Jog or run

Jogging or light running is the fastest way to lose weight in the next 1 month. Similar to walking, but the intended running speed is faster than 6 mph (9.7 km/h).

Collect data from Harvard Health PublishingIt is estimated that a person weighing 155 pounds (70 kg) burns approximately 298 calories per 30 minutes jogging at 8 km/h or 372 calories per 30 minutes running at 6 km/h.

This quick way to lose weight is reinforced by a survey title Inactivity, exercise, and visceral fat. STRRIDE: A randomized, controlled study of exercise intensity and volume By Chris A. Slentz, et al.

Studies have shown that jogging and running help burn harmful visceral fat, commonly known as belly fat. This type of fat wraps around internal organs and is linked to various chronic diseases such as heart disease and diabetes.

Jogging is a healthy way to lose weight. Start by doing this about 3-4 times a week for 20-30 minutes. If you find your joints straining jogging or running outside, try running on a soft surface like grass.

3. Cycling

How to lose weight fast by cycling. This includes outdoor and indoor cycling at the gym or gym. Exercise for weight loss will not stress the joints because it is not related to body weight.

Collect data from Harvard Health PublishingIt is estimated that a 155-pound (70 kg) person burns about 260 calories per 30 minutes of cycling on a stationary bicycle at a moderate speed, or 298 calories per 30 minutes on a bicycle at a moderate speed of 12–13.9 miles (19–22.4 km /hour).

Backed by a study entitled How to lose weight fast in 1 month Health benefits of cycling: a systematic review By P Oja, et al. Cycling is not only great for weight loss, but studies have shown that people who cycle regularly have better overall fitness.

It was associated with improved insulin sensitivity and a lower risk of heart disease, cancer and death compared to those who did not cycle regularly.

4. Swimming

Swimming is the fastest way to lose weight in 1 month. Collect data from Harvard Health PublishingIt is estimated that a 155-pound (70 kg) person burns about 233 calories per half hour of swimming.

As described, how you swim seems to affect the number of calories burned. Every 30 minutes, a 155-pound (70 kg) person burns 298 calories for backstroke, 372 calories for breaststroke, 409 calories for butterfly and 372 calories for water.

Backed by a study entitled How to lose weight fast in 1 month Effects of regular swimming exercise on body composition, strength and blood lipids in middle-aged women By Bo-Ae Lee and Deuk-Ja Oh.

The study, conducted over 12 weeks on 24 middle-aged women, found that swimming for 60 minutes 3 times per week significantly reduced body fat, increased flexibility, and reduced heart disease risk factors, including high total cholesterol and blood triglycerides.

7. Yoga

The next fastest way to lose weight is to do yoga. Not only can you lose weight, yoga can also relieve stress. Yoga has been scientifically proven to be beneficial for weight loss or how to lose weight fast.

Collect data from Harvard Health PublishingIt is estimated that a person weighing 155 pounds (70 kg) burns about 149 calories per 30 minutes of yoga practice.

This title is reinforced by a study A randomized controlled trial of yoga in women with abdominal obesity By Holger Kramer, et al.

The study was conducted on 60 obese women over 12 weeks and found that those who participated in two 90-minute yoga sessions per week had a greater reduction in waist circumference than the control group—an average of 1.5 inches (3.8 inches) cm. ) Yoga groups will also experience mental and physical well-being.

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