how to lose weight in a month

How to lose weight in a month (without exercise and changing what you eat)

Sound too good to be true? It’s not, and it’s actually pretty simple. This plan will require a minor commitment from you and just a few schedule changes. 

Just to clarify, we are not selling a fitness or diet program here. I am simply sharing a couple of simple changes that helped me lose 10 lbs in one month. I am absolutely sure that this can work for you too as long as you follow these simple steps.

Did I get your attention? Let’s do this!

How to lose weight in a month - before and after one month of diet

1. Commit to a specific time period

By now you should know that there is no overnight fix for burning fat and calories. I recommend one month minimum for any visible results. Tell yourself that you will stick to these 30 days no matter what happens.

2. Cut out all drinks with sugar or high calories.

That includes juice, soda, and (sorry) alcohol. There are plenty of other drinks you CAN have such as water flavored with lemon cucumber and/or mint, coffee with milk or cream, tea, club soda. If you miss beer, I recommend Beck’s Zero alcohol free beer. It tastes just like the real thing and you don’t have to wait till 5 o’clock to drink it! 🙂 Plus it only contains 45 calories compared to 130 in a regular beer. If you are struggling with quitting drinking for 30 days please check out the Alcohol Management section of Bubbleheaded.

How to lose weight in a month

3. Stop eating at 6pm and don’t consume anything but water or herbal tea until 8am the next morning.

You can drink coffee, but black only. This will initiate a 14 hour fast and burn fat quickly. If that time frame doesn’t work for you, stop eating from 7pm – 9am. Just be sure to give yourself that 14 hour window with no calorie consumption.

If you need some visual motivation, you can install the “fasting tracker” app on your phone. It’s pretty useful and fun too. You can input your weight and watch your results and it alerts you of your fasting stages such as “blood sugar rises”, “blood sugar drops”, “little glycogen left”, “fat burn” etc. It’s a FREE app with a few annoying ads but nothing major.

That’s it!

Why does this work so effectively?

  • By giving yourself a 14 hour non-eating window you are doing something called Intermittent Fasting. Every time you eat, you give your body an energy source and raise your blood sugar. After 12 hours your blood sugar drops significantly and your body starts looking for new energy sources. Because there is no meal being consumed, it begins to break down stored fat for energy and turns fat into glycogen.
  • By removing sugary drinks for at least a month from your diet you are dropping massive amounts of empty calories.
  • By removing alcohol you are optimizing your liver’s healthy functions, one of which is to burn fat. When you consume alcohol, your liver will always work on removing it first, because alcohol is a toxin. As long as your liver is removing toxic substances, it is not burning fat. On top of that, alcohol also contains a lot of calories. Even something as dry as a red wine contains 600 calories per bottle. Even if you are only having one or two bottles on the weekend that adds up to 2400 – 4800 calories per month. Drinking alcohol also keeps you bloated which is especially visible in the face, neck and chin.

Can I still have sweets?

Yes, you can still have sweets, just don’t eat MORE than you used to. I eat a chocolate chip cookie after almost every meal and this still worked for me. If you CAN avoid cookies, of course you should, but the point is not to make this change too restrictive. Intermittent fasting is not so much about what you eat but WHEN you eat it.

What if I slip up? Will I ruin it?

No, if you break your 14 hour fast or have a drink, you did not ruin it. Just get back on the horse and keep going. Of course, if you continue to slip up every day, you WILL ruin it. 

Will it work if I am older?

Yes, any healthy adult should be able to lose weight in a month with these changes. Dropping alcohol from your diet and intermittent fasting will also hydrate your skin and give you a more youthful appearance.

Is it safe?

Yes, not eating for 14 hours is perfectly safe, while drinking alcohol and consuming a lot of sugar certainly isn’t. Fasting is how we survived for thousands of years when food wasn’t always readily available. If you are looking for more information on the benefits of fasting, please check out 8 Benefits of Fasting Backed By Science.

Please do consult your doctor if you have any health conditions, are pregnant or breastfeeding, require medication, etc.