Want to glow up and feel amazing? Here’s exactly how to lose weight in a month with realistic weight loss tips for women that actually work. Get ready to feel your best!
I know the feeling—you’re ready to level up, feel confident, and truly love the way you look and feel in just a month. Maybe you have a special event coming up, or maybe you’re just tired of feeling blah and want a change. Whatever it is, I’ve got you! I’m breaking down exactly how to lose weight in a month in a way that’s realistic, effective, and—most importantly—doable.
Before we dive in, if you’re serious about your glow-up journey this year, make sure to grab my FREE Pinterest to Dream Life Guide. It’s packed with tips to help you visualize and take action toward your dream life. Because, bestie, you deserve it! 💖
[*Note: I am not a physician, this is just what has personally worked for me, so always consult your doctor before making any changes to your health.]
How to Lose Weight in a Month: The Basics
Losing weight isn’t about starving yourself or doing extreme workouts. It’s all about making small, consistent changes that add up over time. Here’s what worked for me:
- Getting into a caloric deficit (burning more calories than you consume)
- Cutting out juices and sugary drinks (I swapped them for water, Liquid IV, probiotic sodas like Poppi, or sparkling water)
- Working out at least 3 days a week
- Taking long walks (45+ minutes) to stay active
- Meal planning & prepping to stay on track
- Drinking at least half my weight in water daily
- Prioritizing 7+ hours of sleep every night
- Creating a solid daily routine to stay consistent
- Finding a workout outfit I loved (it seriously makes you want to go work out!)
- Choosing a low-maintenance hairstyle to make getting ready easier
Now, let’s break these down so you can start seeing results in the next 30 days!
Get Into a Caloric Deficit
The #1 way to lose weight is by eating fewer calories than you burn. But that doesn’t mean starving yourself! Instead, focus on high-protein meals, fiber-rich foods, and healthy fats to keep you full and satisfied.
Glow-Up Tip: Stick to similar meals each day so you know the caloric value and don’t have to track every bite.
Cut Out Sugary Drinks
Juices, sodas, and fancy Starbucks drinks? They add up fast! Instead, switch to water, sparkling water, or low-sugar drinks like Poppi or Liquid IV for hydration without the sugar spike.
Glow-Up Tip: Get a cute water bottle that makes you excited to drink water (yes, aesthetics matter!).
Work Out 3+ Days a Week
You don’t have to go crazy in the gym—just move your body! A mix of strength training and cardio is ideal, but even long walks or dance workouts at home count.
Glow-Up Tip: Use ClassPass or workout apps to make fitness more fun and flexible.
Take Long Walks (45+ Mins)
Walking is underrated, but it’s one of the best ways to burn calories and clear your mind. Put on a podcast or your fave playlist and romanticize your hot girl walks.
Glow-Up Tip: Treat yourself to a cute pair of walking sneakers so you feel good while moving!
Meal Plan & Prep
Planning your meals in advance saves time, money, and stress. I set aside a day each week to grocery shop and prep simple, healthy meals.
Glow-Up Tip: Use HelloFresh or other meal kits to make things easier!
Drink More Water
Drinking half your weight in ounces of water daily helps with bloating, digestion, and glowing skin. Plus, it keeps you from mistaking thirst for hunger.
Glow-Up Tip: Add lemon or electrolyte packets for extra hydration!
Get 7+ Hours of Sleep
Lack of sleep messes with your hormones and cravings, making it harder to lose weight. Create a relaxing bedtime routine (hello, lavender pillow spray!) to improve your sleep quality.
Glow-Up Tip: Try Olly Sleep Gummies or YouTube sleep sounds for better rest.
Build a Strong Daily Routine
Having a solid routine makes everything easier. Schedule workouts, meals, and self-care into your day so you don’t fall off track.
Glow-Up Tip: My Accountability Bestie 12-Week Planner is perfect for helping you stick to your glow-up goals!
Stick to Similar Meals
Eating similar meals throughout the week takes the guesswork out of healthy eating. Pick a few go-to breakfasts, lunches, and dinners to keep it simple.
Glow-Up Tip: Find healthy versions of your fave meals so you don’t feel deprived.
Make Working Out Easier
Struggling to get to the gym? Try making it as easy as possible:
- Lay out your workout clothes the night before
- Pick a gym or class close to home
- Find a workout you actually enjoy (pilates, hot yoga, weightlifting, etc.)
Glow-Up Tip: Find a low-maintenance hairstyle that makes getting ready effortless.
Final Thoughts: You Got This!
Losing weight in a month is 100% possible when you focus on small, consistent habits. No crash diets, no extreme workouts—just sustainable changes that help you feel amazing.
If you’re ready to stay on track, grab my Accountability Bestie 12-Week Guided Planner! It’s designed to keep you motivated, accountable, and actually achieving your goals. 💕
Xo, Chelsea Elise
