If you've only got 30 days to get rid of some of the excess fats you've been storing for the past few months, then you've got to get right down to serious business. It is possible to lose 1-2 pounds in a week or as much as 8 pounds in a month with a few dietary and lifestyle changes. It's going to take a lot of willpower and self-discipline to shed off those extra pounds, so any attempt to begin a month-long weight loss program must start with a strong motivation to lose weight. Once you've figured that out and have psyched yourself up for the tough days ahead, then do the following things:

• Get rid of anything sugary, processed or cured from your pantry. You only got a month to whip yourself in shape, so begin by clearing out the cans of soda, donuts, ready-to-cook French fries, bacon, hotdogs and other sugar or fat-laden fare from your ref. By cleaning out your icebox, you know you're serious about your quest to lose weight.

• Replace this with fruits, vegetables, nonfat or lowfat dairy and yogurt, whole grain breads, cereals and pastas. Have plant-based vegetable oils on hand as well. And while you're shopping, get a smaller plate for yourself. This enables you to have smaller portions without feeling deprived. Prepare your meals beforehand (i.e. bring packed lunch and snacks) so you don't have to worry about overeating or being forced to eat foods that are not on your menu.

*Eat breakfast and mini-portions of meals all throughout the day- have at least 4-6 meals Eating frequently in little servings keeps your metabolism running and burns more calories. Chew your food well. You should at least spend 20 minutes on the table for every meal.

• Keep yourself hydrated with 8-12 glasses of water in a day. Also, watch for your body's signals for thirst. When you feel hungry, drink a glass of water first- it could just be that you're thirsty- before settling for a meal.

• Exercise. The best combination of exercises to facilitate weight loss is a good cardio workout and strength training. Walk at least 30 minutes everyday before you've had your breakfast. Avail yourself of a gym membership if you can. If not, do some bodyweight exercises like push ups, pull ups and crunches to develop muscle and aid in fat loss. As your body gets more attuned to the exercises, increase your intensity with more repetitions or increasing the time allocated for each exercise. When you're not exercising, keep your activity levels up all throughout the day. Take the stairs instead of the elevator. Park a bit further so you can walk the rest of the way. Walk your dog. Play with your kids. If your job requires many hours of sitting behind a desk, wear a pedometer- research has shown that it increases activity levels all throughout the day even while you're on the job. Aim for 10,000 steps daily.

• Get enough sleep. Your body burns as much as 500 calories for eight hours of sleep.