How to reduce weight in one month top ten
So, you have to attend a wedding in a month and
would like to lose weight to fit into that outfit you haven’t worn from your
university days. Or, you have a month’s time to lose those love handles so that
you can wear your bikini with panache on your Caribbean vacation. Is it
possible? Yes, it is possible to reduce weight in a month, as long as you have
realistic weight loss goals.
Usually, it is healthy to lose about 1 to 2
pounds each week. There is a high possibility that you may lose more than this
when you first start your weight loss regimen, but be prepared for the loss to
reduce to about 1 to 2 pounds. Ideally, you should be looking to lose about 8
pounds after a month. That is healthy weight loss and will not affect your
health adversely.
Here are the top ten ways to lose weight in a
month.
1. Calorie Reduction
If you want to lose weight in a month, you need
to reduce your calorie intake. Calories refer to the energy in the food you
consume. Approximately 3,500 calories add one pound. Your calorie consumption
for the week should be reduced by 3,500 to 7,000 calories each week. This
basically means that you will have to forgo high calorie food and stick to
eating more fresh veggies and fruits along with whole grains and lean meats. Do
not reduce your calorie consumption to less than 1,200 calories per day or you
will end up feeling fatigue and may also suffer from nutritional deficiencies.
2. Say Goodbye to Unhealthy Food
This is the best time to change your eating
habits. Cut out unhealthy foods, such as junk food, white rice, energy drinks
and processed foods, from your diet. Not only will it help you lose weight, you
also will feel healthier and fitter overall.
3. Choose Healthy Foods
Trying to lose weight does not mean starving
yourself. On the contrary if you choose healthy foods, you will lose weight, as
your body will not be storing calories in the form of fat. Make sure the foods
you eat for each meal contains protein, legumes and veggies. Never skip your
breakfast, as it will help kickstart your metabolism and get you going till
lunch time. Look to eat 5 to 6 small meals throughout the day. This will
prevent cravings and hunger pangs, which can cause you to overeat. Include lean
meats, poultry, egg whites, fresh veggies, leafy greens and beans in your daily
diet.
4. Exercise to Lose Weight
Losing weight and exercising are intertwined. So
look to exercise everyday for 30 minutes. This can be in the form of walking,
doing household chores, jogging or swimming. Exercise will increase your
metabolism and help your body burn fat effectively and efficiently.
5. Cardio to Get Your Heart Pumping
You need cardiovascular exercises to get your
heart pumping and upping up your metabolism. It is considered an extremely
effective way of burning calories, especially as there may be occasions when
you revert to enjoying a few extra calories or junk food, as you couldn’t help
yourself.
6. Think of Strength Training
If you are serious about losing weight, add
strength training to your weight loss routine. It will help build your lean
muscle mass while effectively eliminating fat. Strength training can make your
body look lean and fit even though you may not be able to fit into a smaller
sized dress or pants. Furthermore, strength training helps to keep your
metabolic rate high and this helps in burning fat. Also, the chances of
regaining the lost weight after a month will reduce.
7. Drink Lots of Water
Make sure you consume a lot of water throughout
the day. This will help to cleanse out your body of all the toxins that have
been accumulating due to your unhealthy lifestyle. Also, water will keep you
hydrated. Above all, consuming a glass of water 10 to 15 minutes before a meal
will prevent you from overeating – one of main causes for piling on pounds.
8. Do Not Give into Calorie-Laden Beverages
No matter how tempting it is, stay away from
beverages that are filled with calories. This includes sodas, sweetened fruit
juices and regular milk. Instead opt for water or low-fat milk. Also, instead
of adding sugar to your tea or coffee, try drinking it sugarless. This is
especially true if you enjoy several cups a day. You will be amazed how much
weight you can pile on with these beverages.
9. Keep Pushing Yourself
Maintaining strict eating regimen and doing
regular workouts is not easy. In fact, there will be times during the month
when you want to just give up everything. So keep pushing yourself and have a
goal in sight. This will keep you motivated. By exercising regularly, you will
sleep better, wake up feeling refreshed and be more productive throughout the
day. So do not give up no matter how difficult it gets.
10. Take One Day Off Each Week
Fix one day in a week to indulge in all the
goodies you have been stopping yourself from eating. Eat as much as you want.
You will realize that by the time the day comes to an end, you will be sick of
these goodies and will not want to see them at all for another week. Also,
significantly increasing your calorie intake one a week tends to increase your
fat loss by making sure that your metabolic rate does not slow down due to
calorie restriction.