When you have excess weight on your body, you are at a higher risk for such conditions as metabolic syndrome, sleep apnea, type 2 diabetes and osteoarthritis, according to the Weight-control Information Network. Although 30 days does not seem like that long of a time frame to lose weight, it really all depends on your levels of discipline. The more strict you are with your diet, the more progress you will make.
Calorie Reduction
When you eat more calories than you can burn, you will gain weight. The adverse is true when you reduce your calories. This, in turn, will cause you to burn stored fat for energy and you will lose weight. If you cut back by 500 to 1,000 calories a day, you can lose about 1 to 2. lbs a week, according to the Centers for Disease Control. After 30 days, you can lose 4 to 8 lbs. To find your starting intake, track your calories for one full day using an online calorie calculator. Once you do this, make your reduction. For example, if your current intake is 2,400 calories, your new intake will be either 1,900 or 1,400.
Healthy Food
Even though you are cutting calories, keep your intake from healthy options. Stick with foods that are high in nutrients like fruits, vegetables, seeds, nuts, lean meats, beans, whole grains and low-fat dairy products. These are quality sources of protein, carbs and fats.
Eating Breakfast
Eating breakfast is important when you want to lose weight in 30 days. When you skip breakfast, your body's insulin response is increased, which in turn increases fat storage and weight gain according to MayoClinic.com. Have something quick and easy like a bowl of oat bran cereal with low-fat milk, or whip up an omelet with vegetables and whole-wheat toast.
Time Frame
When you go long hours without eating, you run the risk of becoming hungry. This can lead to overeating at your next meal --- or you might reach for something unhealthy for a quick fix. To prevent this from happening, eat small meals every two to three hours throughout the day that are balanced with protein and high-fiber complex carbs. Sliced turkey breast on a whole-wheat wrap with lettuce, tomato and sprouts is a meal, for example.
Liquid Calories
When you are trying to lose weight quickly, do not overlook liquid calories. Alcohol, soda, sweet teas, fruit punch and slushies are all examples. These beverages can bring your 30-day weight loss plan to a halt. Drink water as your main beverage instead. Not only is it free of calories, but it also helps flush toxins from your system and it hydrates your body. The Institute of Medicine recommends that women get about 90 oz. a day and men get about 120 oz. a day.
Considerations
Exercise is equally important to weight loss as diet is, especially in 30 days. Perform at least 30 minutes of exercise on most days of the week to promote a higher caloric expenditure. Do something that you enjoy like brisk walking, running, elliptical training, jumping rope or kickboxing.
Warning
Before you make changes to your diet or fitness routine, make sure to get the approval of your physician.
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