You don't need to follow a crazy diet plan to see results, there are a lot of fad diets out there that claim you can lose 10, 20, or 30 pounds in one month.The research shows that most fad diet simply don't work because people arent able to stick with them in the long run and they end up gaining back the weight.You will be able to stick with healthy lifestyle changes if you read this article.You will start to see results within a month if you eat balanced meals, get in enough exercise, and keep an eye on your calories.
Step 1: Set a goal.
Setting a realistic weight or health goal is a great start to your weight loss plan.It will allow you to work towards something over the course of a month.Think about the amount of weight you want to lose, the time frame and other health goals.You should set a goal for how much weight you want to lose.A healthy rate is between 1 and 2 pounds a week.So what does this mean?You can lose up to 8 pounds in a month.It's not realistic to set a goal to lose more than this amount.You might want to set goals for exercise or lifestyle factors.You could set a goal of working out three days a week for 30 minutes.This goal will support your weight loss.The faster you lose weight, the easier it is to gain it back.Real lifestyle changes can give you results.Diet pills or liquid cleanse can help you lose water weight, but most work by starving you.
Step 2: Take your measurement.
Measurement is the most effective way to track your progress.It can give you information about the effectiveness of your diet and exercise program.You can track your progress by weighing yourself regularly.Track your weight over time by using the scale one to two times per week.You will most likely lose the most weight in the first week or two of the month.Since weight alone doesn't tell you the whole story of your weight loss, you might want to take measurements.This will show you where you're losing weight.Measure around your shoulders, bust, waist, hips, thighs about once every two weeks.You will be able to see some changes over the course of a month.
Step 3: Start with a journal.
A journal is a great way to lose weight.It can be used to help you prepare for weight loss, to motivate you to lose weight, and to keep you on track.Write down your weight loss and health goals in your journal.How much weight you want to lose and how you're going to track it are things to write about.You can take notes on what you want to change about your diet or lifestyle.If you want to increase your activity or eat more fruits and vegetables, you can cut out sodas.You can keep a diary with your journal.People who keep track of their food intake and exercise are able to maintain their weight loss longer.
Step 4: There is a limit to the number of calories.
You need to cut calories in order to lose weight.You can combine diet and exercise to cut calories.A pound of fat has about 3500 calories.If you want to lose a pound of fat per week, you need to eat less calories than you take in.You can lose one to two pounds a week by cutting out 500 calories a day.This plan will help you lose 5 to 8 pounds over the course of the month.You can use your food journal or an app to figure out how many calories you can cut from your diet.If you subtract 500 calories from a typical day, you can lose about one to two pounds per week.Don't go below 1200 calories a day.This could result in a loss of lean muscle mass and slower weight loss.If you don't eat enough calories over a period of time, you may notice that your weight loss slows or stops.The best way to cut calories is to eat a lot of fruits and vegetables.
Step 5: Fruits and vegetables are included at each meal.
When you're trying to lose weight and cut calories from your diet, you want to focus on eating low calories, high in vitamins and minerals.While still consuming adequate nutrition, these foods will help you meet lower calorie levels.There are foods that are low in calories but high in vitamins and minerals.For a small amount of calories, they have high amounts of vitamins and minerals.LeanProtein is a great example of a dense food that can aid in weight loss.It helps keep you satisfied longer and when you choose leaner cuts, you'll be choosing lower calories.Each meal and snack should include a serving of lean protein.You can try items like poultry, lean beef, eggs, low-fat dairy and tofu.Both fruits and vegetables are low in calories and high in vitamins.They have higher amounts of fiber which can help with digestion and feelings of satisfaction.There should be a fruit or vegetable at each meal.Aim for 1/2 cup of fruit or one small piece, one piece of vegetables, or two cups of leafy greens as a serving.
Step 6: You should make 50% of your grain choices whole grain.
Whole grains are considered to be a better choice than refined grains or white flour.Half of your grain choices should be whole grain.Whole grains have higher amounts of essential vitamins and minerals.They are not as processed.One serving of grains is about 1/2 cup.It's a good idea to include two to three serving of grains daily.Studies show that a diet that is lower in grains and other sugars leads to quicker weight loss.Limit your grain choices for faster weight loss.
Step 7: Limit your snacking.
If you're only giving yourself one month to lose weight, snacking throughout the day may cause you to gain it.Limit your snacks to help you lose weight.Some snacks can be used in your weight loss plan.There are snacks that are 150 calories or less.The combination will give you energy and essential vitamins.A low-fat cheese stick and a piece of fruit are examples of healthy snacks.If you're feeling hungry, try to only snack for an hour or two until your next meal.It's almost time for a meal, so if you're feeling hungry, wait.You can take the edge off your hunger by drinking water or other calories free beverages.
Step 8: Unhealthy food should be cut out.
It's fine to indulge once in a while, but if you're trying to lose weight within a month, you need to limit your junk food.These foods are high in calories and low in vitamins.Foods high in processed sugar, cane sugar or high fructose corn syrup are some of the culprits to avoid.
Step 9: Drink water.
Water can help you manage your hunger and keep you hydrated throughout the day.Aim for about 64 oz or 8 glasses of water a day.Some people need up to 13 glasses of water a day.There is a water bottle.With the reminder of a full water bottle, you'll find yourself drinking more water because it's there.You don't have to add a lot of calories to jazz up your water.Adding lemon, lime, orange is a good way to add calories.
Step 10: Aerobic exercise is included.
Cardiovascular exercise is named because it gets your heart pumping.150 minutes of aerobic exercise each week is what you should aim for.You can make a big difference to your weight loss with physical activity over the course of a month.You need to make time for exercise.Get creative!Go for a walk before work or go to the gym after work.You can start scheduling more physical activities over the weekend.You can make exercise dates with others.You are less likely to break it if you make a commitment to someone else.Try to find something you enjoy.It's less painful to work out if you feel like you're having fun.Running, hiking, swimming, dance classes, and at home exercise tapes are activities to try.
Step 11: There should be a few days of strength training.
Try to include at least one to three days of strength training.This will help you maintain your weight loss.Lifting weights can help build lean muscle mass.The more calories you burn at rest, the lower your risk of osteoporosis.Building strength and stamina is the focus of yoga and pilates.These can be challenging at first, but grow to be relaxing as you build muscle mass.
Step 12: Don't eat while you exercise.
You can't eat as much as you want just because you're exercising.While you're exercising try to maintain the same diet.If you have a food craving or need to reward yourself, try a lower calories option.If you want something sweet, try a fruit salad or yogurt and fruit parfait.Try to enjoy the endorphin rush that comes after you finish your workout, instead of reaching for a snack.If you want to focus on how your body feels, you can recline in a chair and take a shower.Increased exercise may make you feel hungry.Make sure you're consuming enough calories throughout the day and eating regularly.If you need an extra snack, keep it to 150 calories.
Step 13: Your total movement should be increased throughout the day.
Another way to burn calories and lose weight is to move more throughout the day.A regular part of your daily routine can help burn calories.Walking to and from your car, going up and down the stairs, raking the leaves in your yard are some of the activities that you do daily.Many of these activities don't burn a lot of calories.They can make a difference to how many calories you burn all day long.Over the course of the month, increase your activities and movement.Try parking farther away, always take the stairs, and do some light yoga before bed.
Step 14: There should be a support group.
A support group is helpful when you're trying to lose weight.People with support groups have better success with their weight loss.Asking friends or family members to help you with your weight loss is a good idea.They can hold you accountable or be motivating.You should ask them to join you on your weight loss diet.Many people want to lose weight and it can be fun to do it together.
Step 15: Take the measurements.
You took the measurements during the first week.Let the small victories keep you going, and keep track of your results.You should keep weighing yourself as well.If you lose 5 pounds after one month, you might decide to continue on with your diet for another month to see how much weight you can lose.Keep a record of your measurements.You might have toned down, but now you want to build muscle in your body.
Step 16: Reward yourself.
Rewarding yourself can be a fun way to stay on track.Setting up small incentives can help you stay on track.When you meet smaller goals, set up small rewards.If you follow the first week of your new diet and exercise program, you could reward yourself with a few new workout songs.When you meet bigger goals, set up bigger rewards.When you lose the first 5 pounds, you can buy yourself a new outfit.When you're trying to lose weight, it's not a good idea to reward yourself with food or dinners out.Your long-term goal may be affected by these types of rewards.
Step 17: You should revisit your goals.
Your month is over.Maybe you have lost some weight and are in better shape.If you want to keep your current diet, you should revisit your weight goal.If you have more than 10 pounds to lose, you will need to continue your diet and exercise plan to see further weight loss.Continue your healthy eating plan if you have met your goal.You might want to keep up with increased activity even if you have met your weight loss goal.Keep going if you haven't reached your weight goal yet.If you need to, make changes to your diet and exercise plan to make it fit better into your lifestyle.