The moment one realizes their weight could be a potential risk to their life then is when most people seek for ways to shred it off. Unfortunately, weight loss is not easy. That is why there is a lot of advice out there trying to solve the weight-loss issue. Some methods work while others don’t. However, you shouldn’t fall, a victim of strict diets and intense exercises that could potentially harm your health.
The good news is that you can manage your weight through exercise, eating healthier dishes, and adjusting your lifestyle. In just a month, you’ll have taken a huge milestone by losing several kilograms safely. So how do you lose weight in a month?
Create a Mission
You are on a mission to cut weight. But you won’t reach your goal without having a plan. It is important to create milestones that you can achieve. You don’t want to create an impossible mission that you’ll try in a few days and quit. It needs to include your eating patterns and exercise routines. Also, find the adjustments you need to make to your lifestyle and note them down.
Visiting your doctor for advice is an important step to be sure you are not indulging in a process that might harm your health.
The best way to approach creating a mission is by starting small. For instance, begin with eating two healthy dishes for the first week before you can fully take three clean meals every day. Figure out how many minutes of each day you’ll do your exercises. Also, ensure you weigh yourself to know where your weight loss journey is beginning.
Increase Your Cardio Exercises
Cardio is an aerobic exercise that targets an increase in heartbeat rates. Doing it helps strengthen your lungs and heart as well. Including cardio in your exercise schedule will make burning calories easier. Studies indicate that 40 minutes of cardio thrice a week will impact the weight loss process by 9% in half a year.
Start at twenty minutes of cardio three times per week and increase the minutes as time goes by. The cardio exercises you should try include boxing, jogging, walking, running, swimming, biking, among many others. It is effective to lose weight by running because helps burn a lot of calories the weightier you are.
Eliminate Refined Carbs From Your Diet
Refined carbs lack nutrients and fiber because of the process they undergo. Because of this, their calorie content is high and they absorb into your bloodstream fast. That translates into getting hungry fast (which will tempt you to take more) and cause blood sugar spikes. Studies show that when you eat refined carbs your blood becomes weightier. And your belly fat also increases compared to those who eat whole grain products.
So when you stop eating processed carbs, you are doing yourself a huge favor. You won’t just lose weight but will keep away from illnesses. Some food examples in this category include some breakfast cereals and white bread.
Reduce Your Food Intake
The proportion of food you eat directly affects your weight. Those who consume a lot take in higher amounts of calories in the process, which increases their weight. But when you go for less, you also tend to consume fewer calories.
The easiest way to go about food rationing is to start using smaller plates. They will always remind you to eat less. If you do this every day, your body also naturally accepts the new conditions. You can also lose weight intermittent fasting. Learn to deny your body food occasionally to allow it to feast on the fat within your system. Begin by skipping one meal per day before trying to stay on an empty stomach the whole day. There are great intermittent fasting apps out there you could use for optimized weight loss.
As much as you need to cut on the proportion of food you take per day, the manner you eat is also important. When you eat slowly, your mind gets involved more in what is happening. You can taste the flavors better, avoid distractions, and reason throughout the eating process.
Researchers say that when someone eats slowly, they tend to drink more water and feel fuller after they are through. That promotes less carb intake as well.
Sleep Well at Night
If you are the kind that tosses around in your bed at night, you need to find ways to improve your sleep. Ensure your sleeping patterns are well thought through so that your schedule is regular. Doing this will be helpful if you target to lose weight in a month. When you don’t sleep well, the hormone ghrelin is produced, making your appetite to skyrocket. That means you’ll be eating more than usual.
If you get an 8 hours sleep every night, you eat in normal proportions, you’ll have a 33% chance of losing weight. Minimize distractions like light and music, among others to get enough sleep every night.
Take Healthier Beverages
As you cut back on carbs intake, you also need to choose your beverages wisely. You don’t want juice, energy drinks, and soda because they are often packed with high amounts of sugar and calories, which contribute to making your body heavier.
While you can get more natural drinks like blended fruit or vegetable juice, water is the ultimate beverage that will make your weight loss successful. It will increase your metabolism as well. Put your target at drinking more than a liter every day to lose weight faster. It is also recommended that you drink water to lose weight before every meal. It will make you feel fuller and avoid taking too much food.
Sign up at the Gym
The gym has a lot of equipment that can help you have targeted workouts and focus on areas you want to lose weight. Try out the available gadgets to focus on various parts of the body. Don’t just get used to a single tool because your body might not shed weight as fast as you would wish. Resistance bands, weights, ankle weights, and gym bikes are great for burning calories.
Also, try joining a class in the gym to get more specific weight loss instructions and exercises.
If you hate it at the gym, try buying the gym equipment at home to do gym-like moves. Jumping ropes, riding a real bike, and lifting stuff around the compound would work great. Improvising is also possible as long as you are getting challenged and you can see results. Try press-ups, situps, and doing any heavy household activities you can do.
Workout in the Morning
You want your metabolism to hum throughout the day? Do your exercise first thing in the morning. Even though it is daunting to wake up and start jogging and doing strenuous exercises, for the sake of cutting weight, you have to do it. Better still, just take a few minutes of exercise till you break a sweat and do the remaining minutes later in the day.
Include Hot Spices in Your Food
You want to leverage the thermogenic effect of hot foods. Studies show that when you chew something like a chili paper, the chewing alone helps you lose weight.
Take a Break Once a Week
Don’t be too tough on your body. Give it a break at least one day in the week. Stop working out and rest your muscles. Eat anything you want on this day as well.
Stock Up Healthy Foodstuffs
Researchers agree that one will consume more of what they have in their food stores. If you have unhealthy foods in the store, that will promote an unhealthy lifestyle. On the other hand, if your stored meals are healthy, then what you eat will serve you well. Therefore, begin by removing all the unhealthy foodstuffs from your storage.
Then start stocking your storage spaces with only healthy meals. That doesn’t mean you forget about snacks. Choose a packet of yogurt, carrots, and whole fruits, among others. With these foodstuffs, you have something you can snack on speedily as you do your exercises.
Count the Calories for Weight Loss
Have full control over what is happening during the weight loss process. That is why you need to lose weight counting calories to record each step of the way. This way, you know where to put more effort and what to do more to shred away more kilos. Some people will use a pen and paper for this process. But the industry has various electronic equipment that makes the process easier for you.
Enjoy the New You
Losing weight is not a child’s play. But if you approach it with diligence, you’ll be surprised by the results at the end of it. The trick is in having a health plan that will inform every detail along the path to becoming the desired weight. One thing you want to do is nourish your body instead of focusing on starving and exercising endlessly. When you complete your weight loss routine, you should be a happier, healthier, and fitter human being.