Weight gain takes place easily in most people. But when it comes to losing the weight, there are only a select few who have an easy ride. It takes positive mental and physical strength, especially when you want to lose weight in a month. The way to make it happen does not have anything to do with the latest weight loss supplements or crash diets, either. It takes a specific, focused game plan that involves discipline and lifestyle modifications.
Step 1
Cut out the junk food. Avoid empty calorie foods that are high in saturated fats. Examples of these are fast food, processed meats, whole-fat dairy products, deep fried foods, commercial baked goods and white flour products. Eat foods that are nutrient dense instead like fruits, vegetables, lean meats, low-fat dairy products, seeds, nuts, fish, beans and whole grains.
Step 2
Reduce your daily intake. In order to lose weight in a month, you need to create a caloric deficit where your intake is less than your expenditure. If you cut your daily total by 500 calories, you can lose 1 pound a week and 4 pounds in a month. If you do not know calorie contents of certain foods you eat, check out an online resource or get a book on calorie contents (see "Resources").
Step 3
Drink water instead of calories. Calories in the form of liquid beverages still count as calories, and they can end up negating your efforts. Avoid beverages that have sugar and calories like processed juices, sweetened teas, flavored lattes, soda, milk shakes and alcohol. Drink water in their place as it is calorie-free, can help keep you hydrated and help fill you up when you drink it with your meals. The Institute of Medicine recommends that women get approximately 2.7 total liters of water a day and men get approximately 3.7 liters a day.
Step 4
Increase your intake of meals. Small, frequent meals offer you a number of benefits when you are trying to lose weight in a month. They can keep you energized, keep your appetite satisfied, cause you to eat less calories and help increase your metabolism. Aim for six meals a day and make them a balance of protein and complex carbs. An example of a meal would be an egg white omelet with chopped-up vegetables and whole grain toast. After you have reduced your daily intake, divide that number by six to find out your calories per meal. For example, if your new total is 2,400 calories, then make your meals 400 calories each.
Step 5
Head to the gym. Weight training can build muscle, which can also help increase your metabolism. Do exercises that target all of your major muscle groups like chest presses, upright rows, back rows, triceps pushdowns, barbell curls and lunges. Do three to four sets and 12 to 15 reps with moderate weights. Perform weight training three times a week on alternating days.
Step 6
Go for a run. Cardiovascular exercise helps strengthen your heart and lungs, and it is also efficient at burning calories. If you want to lose weight in a month, perform cardio three times a week on the alternating days of your weight training. Aim for 45 to 60 minutes and do something that you enjoy. Examples are running, biking, hiking, swimming, stair climbing and rope jumping.
I hope that above information will be useful to you.... :)
