Weight loss is achieved by making vital changes in your life. When you want to turn up the intensity and lose weight in under a month, you need to make sacrifices and add new behaviors to your everyday routine. The steps involved with this process include dietary adjustments, exercise and discipline.
Step 1
Avoid carbohydrates that are low in fiber and high in sugar like candy, cakes, cookies, pies, biscuits, white bread and sugar coated cereal. Avoid eating these before going to bed especially.
Step 2
Eat more fiber to keep your appetite under control and give you lasting fullness. Add fiber-rich foods like berries, apples, lentils, black beans, carrots, broccoli, yams, oatmeal and whole wheat pasta to all of your meals.
Step 3
Eat protein to give yourself a feeling of fullness and to elevate your metabolism. Include lean sources in your meals like chicken breasts, tuna, cottage cheese, egg whites, white meat turkey, lean beef, tofu, venison and bison. Avoid high-fat red meats and processed meats like bacon, ham, sausage, hot dogs and cold cuts.
Step 4
Eat small, balanced meals throughout the course of the day to keep your metabolism revving, to give yourself sustained energy levels and to prevent overeating. Have a tuna sandwich on whole wheat bread with lettuce and tomato for a midday meal.
Step 5
Avoid soda, alcohol, sweetened teas, fruit drinks, lattes and milk shakes. Drink water as your only source of liquids to keep your calories down and to help keep your body hydrated.
Step 6
Create a caloric deficit to lose weight. Reduce your daily intake by 500 calories to lose a pound a week from your diet alone. Reduce your intake by 1000 calories a day to lose 2 lbs. a week.
Step 7
Do 10 to 12 reps and three to four sets of chest presses two to three times a week. Follow this with lateral raises, back rows, triceps extensions, biceps curls and lunges. Take 45 to 60 second rest in between each exercise.
Step 8
Perform cardio for 45 to 60 minutes four to five times a week. Do exercises you enjoy like swimming, elliptical training, rope jumping, spinning, kick boxing or stair climbing.
Tips and Warnings
- Simple carbs have empty calories and they also cause a fast rise in blood sugar. This in turn causes a high release of insulin, which is a fat storage hormone. That's why you should avoid them. Calories in the form of beverages still count, and they can ruin your plan to lose weight in under a month. Weight lifting that targets all of your major muscle groups can build muscle which is metabolically active tissue. Cardiovascular exercise burns calories; to lose weight in under a month, it is a must.
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