What if you took one month to focus on your body? A month is all it takes to kick start your journey to weight loss and fitness. Of course, sometimes a month is all we have to get in shape for a wedding, class reunion, big vacation or other special occasion. The good news is that there are many healthy tips and tricks to follow if you need to slim down in a hurry. Are you looking for tips on how to lose weight in a month? Take a look at the big factors that contribute to healthy, sustainable weight loss.
The Food Connection
Food plays a big role in weight loss. Eating too much or too little of some food groups can make it difficult to drop pounds. Your sweet tooth or love of carbohydrates could potentially be preventing you from shedding weight. It’s important to focus on nutrient-dense, protein-rich foods. Here are the top foods that should be on your plate if you’re plotting to lose some serious weight in less than 30 days:
- Egg whites
- Grass-fed beef
- Skinless chicken breast
- Lentils, black beans and pinto beans
- Spinach, peas and mixed vegetables
- Low-fat dairy
It is also crucial that you start drinking plenty of water each day. You should replace all of your beverages with water, in fact, if you want to lose weight quickly over a two week period. You should drink 32 ounces of water per day.
Foods to Avoid
There are some foods that make it almost impossible to lose weight. While you don’t want to restrict yourself from eating from certain food groups, you may want to temporarily cut out some categories when trying to drop a significant amount of weight in a month’s time.
Processed foods are the enemies of weight loss. Many studies have shown that people who follow diets that are lower in grains and carbohydrates experience quicker weight loss when compared to people who follow low-calorie diets alone. Here are some foods that you should enjoy only in moderation when striving to lose weight in one month:
- Energy drinks
- Flavored coffee beverages
- Fried foods
The Truth About Calories
There is simply no getting around the fact that the number of calories we take in each day will determine whether we lose or gain weight. When attempting to lose weight, the goal is to burn more calories than you take in. You can achieve this by paying attention to portion sizes and being active. It is important to remember that the amount of food your stomach can hold at any given time is equivalent to about the amount you could hold in two cupped hands. You can keep calories in check by carefully measuring your portions and eating only until you are full. You should also make a point to exercise for at least 30 minutes every day.
You may not realize that the daily habits you have are actually sabotaging your efforts to lose weight. You have to completely rethink the way you approach food if you want to transform your body. The good news is that little changes can create big results. For instance, drinking eight glasses of water per day and taking the stairs instead of the elevator can help you get in shape without a lot of extra effort.
The way you shop can also play a big role in how you live. Get in the habit of avoiding the aisles of the grocery store that are full of processed, fatty foods. Even your sleep habits can impact your weight. Countless studies have shown that a lack of sleep can contribute to weight gain and general poor health.
The Right Exercises
It goes without saying that any amount of physical activity you perform each day will contribute to weight loss. However, some exercises are more effective than others when it comes to toning up and dropping pounds. Aerobic exercises are great for burning calories quickly. Running outside or on a treadmill will get your heart rate up and help you shed pounds.
You should also consider training with weights if you want to balance out your weight loss with some added muscle tone. If you’re looking for a low-impact way to burn calories, Pilates is a great alternative to more vigorous exercises.
The Right Attitude
Keeping a positive attitude is the biggest secret behind how to lose weight in one month. How you look at weight loss will play a big role in whether or not you’ll be able to stick to your plan. Looking at diet plans and exercise regiments as punishments is a sure way to sabotage your efforts. You should work hard to keep a positive outlook by focusing on your goals and picturing how good you’ll feel when you reach them. If you need help staying motivated, ask a friend to be your workout buddy.