Thirty days is the amount of time needed to change old habits and maintain new ones for life. Weight loss is a goal that most people think of as almost impossible to achieve. With so much information about the topic and just as much temptation out there, it's easy to see why people are so confused about how to proceed. With a balanced diet, workout program and dedication, weight loss can be achieved in as little as 30 days, but maintaining your new healthy habits will be for life.
Step 1
Know the facts and set a realistic goal. 3,500 calories equals 1 lb. of fat. If you set a goal of losing 10 lbs. in 30 days, that's equivalent to a caloric deficit of 8,750 per week. Broken down per day that would be 1,250 calories. Weight loss of 1 to 3 lbs. per week is a healthy goal. Use an online food journal to help keep track of calorie intake and calories burned.
Step 2
Change your diet. Start each day with a healthy breakfast followed by a mid-morning snack, lunch, mid-afternoon snack and dinner. Keep desserts and alcohol to a minimum each week. Lean proteins, whole grains, fruits and vegetables should be incorporated everyday. Eating throughout the day helps reduce hunger so you don't binge during meals.
Step 3
Eat slowly. Portion sizes should be about the size of your palm; keep in mind you stomach is the size of your fist. By eating slowly you allow time for you body to signal to you brain that it's full, which can take 20 minutes on average.
Step 4
Drink at least 64 oz. of water per day. Water not only helps to flush out toxins in your system, but also helps reduce hunger and can actually increase your metabolism for a small period of time after consuming.
Step 5
Exercise almost everyday. Adding a sweat session to your daily routine will help blast through calories and provide you with more energy and an overall healthy lifestyle. Aim for between 75 and 150 minutes of cardio a week, a minimum of 30 minutes at a time. Strength training sessions should be done at least twice a week for 20 minutes.
Step 6
Get support. Sharing your goals with loved ones and letting them know you need their encouragement will help you when you hit a wall or lose sight of your goal. Maybe even recruit a friend to be your workout buddy.
Tips and Warnings
- Enlist the help of a professional to help customize a workout for you. Most gyms provide a complimentary session. Stick to the outer aisles of the grocery store. This is where the fresh produce, dairy and meats are kept along with other unprocessed foods. Limit going out to eat as much as possible during this time. Also resist drinking alcohol.
- Before starting any new diet or exercise routine check with your doctor.
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