According to the law of thermodynamics, energy can neither be created nor destroyed. Therefore when energy, measured in calories, enters the body it must transfer into some type of appreciable form. If the calories are not used for enzymatic reactions or converted into heat, the surplus calories will be stored in cells and lead to weight gain. The opposite is true for weight loss; if the body is deficient in calories needed for metabolic pathways weight reduction occurs. In order to lose weight in 30 days you will need to create a calorie deficit by manipulating your diet and increasing physical activity.
Step 1
Eat a healthy, balanced diet consisting of 30 to 40 percent protein, 40 to 50 percent carbohydrates, and 20 to 30 percent fat. Good sources of protein are chicken, turkey, egg whites (1 to 2 yolks), fish (such as tuna, salmon and cod), and low-fat cottage cheese. Eat low glycemic carbohydrates that do not spike your insulin levels, which is the hormone responsible for storing nutrients as fat. Good sources include sweet potatoes, oatmeal, brown rice, whole-wheat pasta, apples, grapefruit, berries, and green vegetables. Healthy fat sources are almonds, avocados, flaxseed oil, and vegetable oils.
Step 2
Determine your daily caloric intake by tracking your food intake for a 1-week period and calculating your total calories. Measure the quantities of food consumed with a food scale and measuring cups. Refer to food labels or a nutritional almanac to find calorie content.
Step 3
Engage in an exercise program three to five times a week for a minimum of 30 minutes. Performing high intensity cardio or weight training will help burn calories and boost your metabolism. Weight training can increase lean body mass, which increases your resting metabolic rate (RMR). Therefore you burn more calories even at rest.
Step 4
Weigh yourself each week keeping your food intake and exercise regimen consistent. If you are losing weight, continue with the established routine. If you have not lost weight within a 1-week time frame, lower your daily caloric intake by 20 percent. Repeat the process each week over the course of 30 days.
Tips and Warnings
- Eat smaller meals every 2 to 3 hours to stabilize your blood sugar level and boost your metabolism. Do not skip meals throughout the day. This will lead to impulsive eating habits, where people tend to make poor choices and overeat. Drink plenty of water, if you drink a glass of water before the beginning of each meal your stomach won't feel as empty. Consider taking an appetite suppressant, such as garcinia cambogia, also known as citrin or hydroxycitric acid.
- Do not resort to fat burning supplements for weight loss. The ingredients contain stimulants that can raise your heart rate and blood pressure, which can lead to adverse health effects.
Things You'll Need
- Food almanac
- Nutrition log
- Food scale
- Measuring cups
References
- "Advanced Concepts of Personal Training"; Brian Biagioli; 2007
- "Exercise Physiology, Human Bioenergetics and Its Applications"; George Brooks, Thomas Fahey and Kenneth Baldwin; 2005
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