Fast, healthy weight loss requires hard work and commitment. Following a well-balanced diet and exercise plan will allow you to successfully lose weight, and it can be done in 30 days.
Step 1
Ditch the junk food. To make this portion of your diet easier, throw out everything that is high in calories, salt and sugar. Toss easy-preparation and quick-fix foods in the garbage. According to Dr. Phil McGraw, author of "The Ultimate Weight Solution," you cannot eat what is not there.
Step 2
Drink green tea. Have three to four cups of green tea daily. It contains potent compounds, antioxidants and caffeine. All of these ingredients can help increase your metabolism and break down fat.
Step 3
Indulge in five to six smaller meals daily. Do not go more than three hours without eating a small meal, which will prevent your body's natural instincts of turning unused energy into fat. Once the energy from your small meals is used up, your body will start to burn off stored fat. This will help you lose weight.
Step 4
Spice up your meals. Add spices to your food on a daily basis. Spices such as cayenne pepper or crushed red pepper will help boost your metabolism and shed extra pounds quicker. You can also add hot peppers to your meals or eat meals rich in curry and other spices.
Step 5
Build up your strength. Strength training will help maximize energy expenditure. With increased energy expenditure, your body will burn fat more quickly. Dumbbells are a great way of strengthening muscles.
References
- American College of Sports Medicine: Physical Activity and Public Health Guidelines
- Cleveland Clinic: Exercise and Weight Control
- "Ultimate Weight Solution"; Dr. Phil McGraw; 2003
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