Losing weight over a long period of time is easy, but slimming down in a month takes clear purpose and determination. There are several changes you can make to improve your diet and increase your level of activity, but the real key is maintaining these changes consistently until you start to see results. Blogger Timothy Ferriss, who documented his own radical transformation by losing 20 pounds of fat in a month, recommends making serious changes to your diet. And Gary Taubes, the author of "Good Calories, Bad Calories: Challenging the Conventional Wisdom on Diet, Weight Control, and Disease" recommends cutting out a few food groups rather than exercising.
Use proteins as the foundation of your diet. Foods rich in protein like lean meats, eggs, fish and nuts are dense. A slice of bread has nearly the same amount of calories as a chicken breast, but the chicken will make you feel twice as full.
Remove fast carbs from your diet. Cut fried foods, candy, potatoes, pasta, bread, and rice from your diet. If you eat carbohydrates, focus on fruits, vegetables and lentils. These carbs won't spike your insulin levels and will leave you feeling more satisfied, longer.
Start a routine. Repeating the same meals throughout the week is an easy way to eliminate temptation. Simply find a healthy meal you enjoy and have it again. This may seem a little boring but, like any change, it grows on you after a while.
Break up your large meals and instead eat smaller portions more frequently. Food takes a while to fully digest and it's easy to take a second helping before you realize you are already full. Small meals reduces the risk of overeating.
Don't drink calories. It's amazing how many calories sneak into a cup of coffee or an energy drink. Even worse, calorie-dense drinks just don't seem as satisfying as food with a little substance. If you can cut out these liquid snacks, you will be fast on your way to reaching your monthly weight-loss goal.
Remember: single events have relatively small impact on your total results. If you mess up and cheat a little, don't lose heart. Forgive yourself and continue as if nothing had happened. Consult your physician before embarking on any new weight loss plan.
- The Blog of Timothy Ferriss: How to Lose 20 lbs. of Fat in 30 Days... Without Doing Any Exercise
- "Good Calories, Bad Calories: Fats, Carbs, and the Controversial Science of Diet and Health": Gary Taubes; 2008
- "A Guide to Flexible Dieting": Lyle McDonald; 2005
- New York: Does Exercise Really Make Us Thinner?