Lose 30 pounds in only one month is a knotty goal and possible through dedication, motivation, and planning.
Reduction in weight directly depends on a number of calories that are cut down from a diet and how much you spent time on exercises.
Lose up the 30 pounds definitely build up the confidence, improve fitness and quality of life.
To lose up the 30 pounds, you need to first limit your calorie intake around 1000 calories or more depends upon your statistics and do the exercises whether at home or in the gym.
Extreme weight loss can be a danger for the health and it’s become complicated to maintain the routine on the regular basis.
Find Out Your Basal Metabolic Rate And Calculate Your Daily Calorie Intake:
Find out your basal metabolic rate through calculators that are available on online.
The average rate is 2000 calories for consumption.
The BMI calculator allows you to guide for how many calories should you eat per day.
- Mentioned your suitable calorie amount intake into your diary for burning up the fat.
- Eating 1,200 calories per day is considered as safe.
- Increase your calorie intake around 100 to 200 calories if you are feeling hungry.
- Try to overcome the cravings or hunger from the fiber contains food and water.
1. Make A Plan For Weight Loss:
You need to burn up the more calories as “calories in or calories out”phenomena.
Different people have the different type of metabolism, so if you cut the more calories results in the slower metabolism and deficiency of the essential nutrients.
Try to approve a diet plan from the professional in order to prevent from the side effects that are resulting from the weight loss in a short period of the time.
Multivitamin can also fulfill the nutrient deficiencies which are the resulting from the limited amount of calories.
2. Keeps Your Motivation High In Every Track:
This is not simple for maintaining but keeps your motivation high in every step of your goal.
Try to read the weight loss stories by many famous celebrities to take a source of inspiration.
Build up the strong group and take some help from the friends.
The group goals may prevent your motivations from dropping down.
3. Get Support From Some App and Diary:
Many apps are available online and there is an option for downloading. These applications can help you to track eating.
As usual, you have smartphone all time. Keep a pen and a diary in which you mention what you ate and when.
Note down everything in your journal and update everyday by writing about the breakfast, lunch, dinner, and everything throughout the day.
4. Never Skip The Breakfast As It Is The Metabolism Boosting Meal:
Your plan should not include the skipping of meals, it can create the deficiency of essential nutrients in your body as well as trigger the starvation response that promotes you for the emotional or stress eating.
According to the different scientific studies, those people who are taking breakfast regularly have a fit and lean body as compared to those who skip the breakfast.
The meal is essential to restart the metabolism and contributes to preventing from the weight gain.
5. Drink plenty of water
Drinking water can actually help you to lose weight, scientific studies prove that the drinking 16Oz of water before a meal makes you feel full and prevent from consuming an extra amount of calories.
If you are too much serious about shedding 30 pounds in one month, so you should drink 8Oz glasses of water per day, the limit can exceed if your exercise is more. Drink until the color of urine is light yellow.
Water is a natural and play role as detox drink, help you to flourish toxin compounds from the body. Water is better than the cold, add some slices of cucumber and lemon to make the infused drink.
6. Catch More Zzz’s And Kick Out The Stress From Your Life:
Make sure your pattern of sleep is well regulated and the life is free from the stress.
According to the research, reduction in sleep can fluctuate the hormone levels and allow your body to gain weight.
Stress is also the crucial reason for weight gain. Reduce or overcomes the stress level through sleep and exercises.
The recommended time period for the sleep is 7 to 8 hours.
Make A Balanced Diet:
Maintain a well balanced diet by adding the fresh fruits and vegetables, legumes, grains and lean meat.
Free your list of the processed food, snack foods, and sugary foods.
1. Add Lean Protein Diet:
Add maximum lean protein diet into your diet plans because it is essential for losing the weight. According to the different scientific studies, report greater satisfaction level and cravings towards the food.
You can add the lean meats, turkey, fish(tuna), and chicken breast.
Also See: 7 Best Foods for Quick Weight Loss
Another source of proteins is lean dairy, cottage cheese, low fat yogurt, skim milk, beans and legumes.
2. Consume A Complex Carbohydrates:
Complex carbohydrates are better than the simple carbohydrates because it takes time in the digestion, whereas simple carbohydrates such as the bread, cookies and soda pop take time for the digestion and chances to convert in the form of stored fat.
Gain your complex carbohydrate requirement from the whole Wheat bread, whole wheat pasta, brown rice, broccoli, nut bean, and legumes.
Avoid the foods that are the source of simple carbohydrates such as white bread, pasta, white rice, potatoes, sugars, sodas, and sweets.
3. Mono And Polyunsaturated Healthy Fats:
Make your diet plan is loaded with the healthy fats instead of the unhealthy fats like saturated fats and unsaturated fats because these fats can increase the risk of cardiovascular disease and other.
Mono and polyunsaturated fats are characterized as the healthier for the humans.
The source of mono and polyunsaturated fats are salmon, omega-3 fatty acid and flax seeds.
4. Fruits And Vegetables Are Crucial:
Incorporate fruits and vegetables into your diet plans. Prefers those fruits and vegetables, which are rich in fiber content.
These kinds of fruits make you feel full. Variety of fruits contain the melatonin that can stimulate the sleep.
Half of the vegetables contain water that keeps your body hydrated and makes you feel full.
Weight Loss Is Incomplete Without Exercises:
1. Make a plan for exercises:
After the diet, exercises are one of the important methods for losing weight.
The combination of both diet and exercise contributes for burn up the extra amount of calories and promoting the effective results.
Make a little schedule or table for a week that shows which type of exercises you should do.
If you are suffering from any health complications so it is best to take some guidance from the physical therapist.
2. Make Changes In Life Style:
Switch to the healthy lifestyle from sedentary life.
Despite from the exercises, do some lifestyle activities.
Lifestyle activities can achieve through regular basis, such as walking in your room and mopping the floor.
Try to involve in the playing activities like mini golf, table tennis and a variety of sports that are good for the health.
3. Cardio Pumps Up The Weight Loss:
Cardio is considered as one of the best exercises to lose up the weight and can be done in the gym as well as in the home without the need of any equipment.
You should incorporate the cardio into your workout routine at least four times in a week.
You will do 30 minutes on the cardio of moderate to intense as it depends upon your current fitness level.
There are varieties of cardio exercises in which the best are walking, swimming, jogging, rowing, cycling and running up the stairs.
The best part of these moves is you can easily do it on the home, even you don’t have any free time available along with busy life.
4. Strength Training:
The other best exercises that are effective in the fat burning even when you are at the rest.
These strength training play role to cut down the excess amount of fat as well as developed the strength and provides you a slimmer look.
Try to incorporate the two or three strength training sessions with cardio exercises in a weekly workout.
Strength training exercises are included in the Squat, Lunges, Kettlebell Swings, Burpess, Squat Thrusts, Inverted Rows, Pull Ups And Push Ups.
5. Boost Up Your Training With Walking:
Try to add in your workouts with walking as it can increase your overall activity level.
Shift the use of elevator with running upstairs and the use of the car with the cycling.
The average person can burn up around 731 calories in one hour of running.
Don’t Get Disappointed Anymore:
Don’t get discouraged if you don’t see immediate results. Prolonged the time period for better and effective result.
The plateau effect plays role for seeing the result.
- Consult to the doctor or nutritionist first before following any weight loss plan.
- Never down your calorie intake below the range of 1200 calories.
- The average rate of calories can raise depends on your height and weight of the body.
- You can add some calories when you are feeling hungry due to the vigorous workout.
- It is always recommended to ask a doctor if you are suffering from any harmful disease such as the cardiovascular and diabetes disease.
A doctor, nutritionist and wellness coach, Dr. Maria Hugdes takes pride in crafting well-researched, insightful and actionable content on health, wellness, fitness, diet, lifestyle, spirituality, how-to and self-help since last 7 years.