How to reduce weight in one month top ten

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.