Losing weight doesn’t always have to be about extreme dieting or spending hours in the gym. According to health experts, adopting small, consistent habits and focusing on a balanced lifestyle can create significant changes over time.

If your goal is to shed 6-1 pounds in just one month, following nutritionist-approved tips can help you streamline your efforts in a healthy and sustainable way. Here’s how to do it without compromising your overall well-being.

1. Focus on a Balanced Diet

One of the first steps to sustainable weight loss is shifting your focus to a well-rounded and nutrient-dense diet. Filling your plate with the right balance of macronutrients — proteins, fats, and carbohydrates — ensures that your body gets the nutrients it needs to function efficiently without unnecessary calorie overload.

• Include lean proteins such as fish, chicken, eggs, tofu, and legumes to help you feel full and boost your metabolism.
• Incorporate healthy fats like avocados, nuts, seeds, and olive oil in moderate amounts.
• Choose complex carbs such as whole grains, oats, quinoa, and brown rice over refined carbs like white bread or sugary snacks.

Remember, crash diets might work temporarily, but they are hard to sustain and can harm your metabolism in the long run. Aim for wholesome and colorful meals that nourish your body.

2. Stay Hydrated Throughout the Day

Did you know that thirst can often be mistaken for hunger? Staying hydrated is crucial not just for overall health but also for maintaining a healthy weight. Water helps flush out toxins, supports digestion, and reduces the likelihood of overeating.

Nutritionists recommend:

• Drinking at least 8-10 glasses of water daily, depending on your activity level and body weight.
• Incorporating hydrating foods like cucumbers, celery, watermelon, and oranges into your meals.
• Avoiding sugary drinks and alcohol, as these add unnecessary calories and can sabotage your progress.

A pro tip: Start your day with a glass of warm water with a squeeze of lemon to kickstart your metabolism.

3. Practice Portion Control

Portion sizes can make or break your weight loss journey. Even if you’re eating healthy foods, consuming large quantities can lead to a calorie surplus, stalling your efforts. Learning to eat mindfully and within appropriate portion sizes can help you create a calorie deficit without feeling deprived.

Tips to manage portion sizes effectively:

• Use smaller plates and bowls to control serving sizes visually.
• Follow the “Plate Method”: Fill half your plate with vegetables, one-quarter with lean protein, and the remaining quarter with whole grains.
• Eat slowly and listen to your body’s hunger and fullness cues.

By adopting portion control, you can enjoy your favorite meals while still working toward your weight loss goals.

4. Prioritize Regular Physical Activity

While your diet plays a significant role in shedding kilos, exercise is equally important to accelerate results and improve overall fitness. You don’t need to engage in strenuous workouts; simply incorporating movement into your daily routine can make a big difference.

Here are some ideas to stay active:

• Engage in 150 minutes of moderate-intensity exercise per week, such as brisk walking, cycling, or swimming.
• Add strength training exercises to build lean muscle, which burns more calories at rest.
• Incorporate short bursts of activity, like climbing stairs, stretching, if you’ve had a sedentary day.

Finding an activity you love can make exercise enjoyable, helping you stay consistent and committed.

5. Manage Stress Effectively

Stress can be a hidden obstacle when it comes to weight loss. Prolonged stress leads to higher levels of cortisol, a hormone linked to increased fat storage, especially around the belly. Managing stress effectively is key to maintaining a healthy mindset and achieving your weight loss goals.

Consider these tips to reduce stress:

• Practice relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation daily.
• Engage in hobbies or activities that bring you joy.
• Get at least 7-8 hours of quality sleep each night to allow your body adequate time to recover and recharge.

Remember, mental health is just as important as physical health on your weight loss journey.

6. Be Consistent and Patient

Finally, the most crucial factor in any weight loss journey is consistency. Losing 6-10 pounds in a month is an achievable goal, but it requires commitment to your habits and a patient mindset. Sustainable weight loss is not a sprint; it’s a marathon that delivers lasting results when approached intentionally.

Here’s how to stay motivated:

• Track your progress through photos, measurements, or journaling instead of relying solely on the scale.
• Set small, realistic goals each week to keep yourself motivated.
• Reward yourself for reaching milestones — but opt for non-food rewards, like a new workout outfit or a relaxing spa day.

Even if progress is slow, trust the process. Your body is adjusting to the changes, and the results will follow.

Wrapping Up

Shedding 6-11 pounds in a month doesn’t have to be overwhelming. By focusing on healthy habits like maintaining a balanced diet, staying hydrated, managing portions, and leading an active lifestyle, you can achieve your weight loss goals in a sustainable manner. Additionally, taking care of your mental well-being by reducing stress and cultivating patience will help you stay consistent on this journey.

Instead of striving for quick fixes or shortcuts, prioritize steady progress and celebrate the small victories along the way. In the end, building these nutritionist-approved habits will not only help you lose weight but also transform your overall lifestyle for the better.

Start today and make the first step toward a healthier, more confident you!