Are you looking forward to losing weight in the next 30 days? Most people think that it is not possible to lose weight in a month, but this is not true. The reason most people trying to lose weight fail is the lack of knowledge of how to do it. Becoming slim is all about a simple equation; if you consume more calories than you can burn you gain weight but if you consume fewer calories than you can burn you lose weight. If you had tried losing weight before but you failed you do not need to worry anymore, here is a detailed guide on how to become slim in one month.
1. Set a goal
The first thing that you should do when you want to be slim is set up a goal. Setting up a realistic goal give you something to track and stay motivated as you try to reach your target. You should plan how much weight you intend to lose per week. The healthy rate of losing weight is considered to be 1- 3 pounds per week. This means that it is possible to lose up to 12 pounds per month. Targeting to lose more than 4 pounds a week is unrealistic and the only way to do it by using unhealthy methods such as fad diets and weight pills. It’s good to note that the faster you lose weight, the easier it is to gain it back. You should also take your measurements when setting up your weight loss goal so that you can be able to track the rate at which you are slimming.
2. Calculate your calories limit
As mentioned earlier weight loss is all about cutting down calories intake. One pound of fat is usually about 3500 calories thus you need to consume 3500 calories less in a week for you to cut one or more pounds. If you reduce your daily calories intake by 500 calories, you can manage to lose 1-2 pounds per week. However, you should not go below 1200 calories intake per day since it can lead to nutrients deficiency and loss of lean muscle mass. If you do not consume enough calories, your weight loss will slow or stop in the long term. The best way to cut calories is to eat low calories- high nutritious diet.
3. Eat low calories but healthy diet
During your weight loss process, you need to ensure that you eat low calories but healthy foods. Foods that are dense in nutrients but have low calories include proteins, fiber, minerals and vitamins.
Trying including foods like poultry, eggs, legumes, lean beef and low dairy fat in your meal since they have low calories. Reduce your sugar intake since it contains a lot of calories which can contribute to gaining weight. It is highly recommended that you take tea without sugar but if you cannot take it without sugar, use just one teaspoon of sugar in a cup of tea.
Other than protein you should include fruits and vegetables in your diet since they are rich in nutrients and have low calories. Consider eating a mango, orange, apple or a banana just before taking your meal. This will help to fill as if you have a full stomach thus you will eat less food. Also include foods such as cabbage, kales or beetroot in your meal since they are highly nutritious but have low-calorie levels. Stay away from snacks and high calories food such as chips and crisps instead stick to whole grains food such as whole grain oatmeal and whole grain bread.
You should also control your eating habits to ensure that you burn more calories than you take. Eat a healthy breakfast since you will be able to burn more calories as you work during the day. During lunch time consider eating a fruit or drinking a glass of water which will make you fill as if you have full stomach without adding more calories. Take a light dinner about an hour or two before going to sleep. You do not need much energy while sleeping thus you should take light dinner which has low calories.
4. Drink a lot of water
Drinking a lot of water during the day helps to keep you hydrated and reduce hunger thus you eat less. You should consider drinking a minimum of 8 glasses of water in a day to stay hydrated. Some individuals may have to drink more than 8 glasses depending on their body type. Also, ensure that you take one or two glasses of water in the morning before taking breakfast. Drinking water in the morning jump starts your body metabolism thus you end up burning more calories.
5. Integrated exercises
Exercises are very useful in burning extra calories. Consider taking a two kilometers run or jogging every morning and evening. You should also do other simple exercises such as sit-ups, rope skating, and push up. 3 sets of 50 sit-ups, 30 push-ups, 20 squats and 5 minutes of nonstop rope skating every morning and evening can be very great in helping you burn extra calories. Increase your daily movements by walking over short distances instead of driving.
You do not have to worry about your weight problem anymore. The above tips can be very useful in helping you lose some pound and become slim in one month.