To lose between 12 and 20 pounds in a month safely, reduce calories, change your diet and eating habits, and exercise daily. Be sure to speak to a health care professional if you have any health conditions or if you're trying to lose a significant amount of weight.
- Cut calories
Limit calories to between 1,050 and 1,200 daily. Consuming fewer calories than this can be dangerous, so carefully monitor your calorie intake.
- Modify your diet
Avoid eating foods that contain starch, animal or dairy fat, or added sugars. Ideal foods include vegetables, fruits, skinless poultry breasts, soy products, non-fat dairy products, seafood and lean meats.
- Change your eating habits
Avoid skipping meals or excessive snacking, and keep track of everything you eat by writing it down. If you notice patterns, such as eating when you're bored or emotionally vulnerable, consider changing your habits or talking to a professional who can offer sound advice.
- Exercise daily
Do cardiovascular and strength training exercises regularly. Move every day for at least one hour to burn off calories. Try to make yourself sweat after you're fully warmed up. Don't do more than your body can handle. Start off slow, and let your stamina progress and build naturally.