Being overweight can affect every part of you life. It can make it harder to enjoy activities, cause depression, and many other secondary health issues such as diabetes, high blood pressure, high cholesterol, and even some cancers. If you are like the millions of people trying to lose weight to be in better shape and health, we have a way to help you start your journey in just 30 days.
In just one month, we can teach you how to change your habits from weight gaining ones to weight loss ones. Once you have the foundation for good health and weight management, you can keep the progress going by making gradual changes that will make big differences over time.
How To Lose Weight, Burn Fat & Melt Extra Body Calories In 30 Days Flat:
1. Start By Setting Yourself Up To Succeed!
Just like all other goals in life, losing weight requires a plan. Once you have made the decision to lose weight and live healthier, it is time to commit to the idea. You can accomplish this by stocking up on healthy produce and better food choices in the house to snack on. This can eliminate empty calorie consumption, and help you snack with purpose.
Snacking with purpose means that you are eating for nutrition and energy, not just to fill the space. By choosing healthier options, it forces you to realize the value of what you are eating, and how it can positively impact your day.
If you aren’t always able to cook yourself or run out of time sometimes, it can be great to have local food vendor information on hand. That way it is less likely to become an option to order that greasy Chinese food from the restaurant across the way. This also keeps you on top of the types of foods that you need and where to get them from if you need a quick meal.
Planning also includes setting realistic expectations on how much weight to lose per week, and what it looks like. On average, it is reasonable to say that you can expect 2-3 pounds lost per week, and up to 12 per month by implementing diet and exercise. Keep in mind that your progress can fluctuate, even if you are doing it correctly; so don’t get disheartened if you lost 10 pounds one month and only 8 the next!
If your weight loss goal is more than up to 12 pounds per month, or you are obese it may be worth your time to talk to a licensed nutritionist. They can help make a program that is tailored to your specific needs, as well as monitor your progress to make sure you don’t lose too much weight at a time.
Their programs not only include weight management diet and exercise plans, but they can also include behavior therapy to ensure the changes you make stick with you.
2. Ditch The Processed Foods
When you are setting up your kitchen for weight loss and management, it is important to choose as many minimally processed foods as possible. For nutritional value, it is important to eat a good variety of veggies, fruits, proteins, and starches. Balancing these food groups will not only ensure your weight stays where it needs to be, but can also help you get the nutrients you need out of the food as well.
A great way to start combating extra weight is to add vegetables that are rich in natural anti-inflammatory elements called phytonutrients. You will find these crucial pieces of nutrition in colorful raw fruits and veggies. They can help fight inflammation, free radicals, and other damaging things floating around in there, and are a great way to naturally boost energy, sleep better, and feel better.
Limiting sugar is part of ditching over processed foods! Sugar is one of the number one culprits in our diet that cause weight gain and sluggishness. Even artificial sweeteners can be just as bad, so try aiming for sugar free, raw, non processed ingredients and preparing them yourself if you are able.
3. Drink Lots Of Water!
Staying hydrated is one of the keys to keeping the body running smoothly. It ensures that waste can be easily eliminated, keeps the organs healthy and running at top performance, and keeps blood flowing properly. Make sure to keep drinking water throughout the day, even if you aren’t thirsty.
4. Prepare Your Own Food
Preparing your own meals ensures that you know what is going into the food, so you can ensure proper calorie intake. Taking one day per week to assemble meals and cook everything is a great way to save time and money. It also allows you to control calorie intake while losing weight as well.
As a start for meal prep, you can cook 2-3 full dishes, and have lunches for the entire week! Breakfast smoothies are easy to pre-assemble in a jar to easily pop in the blender in the morning, and can be a great way to have a nutritious meal before you start the day. Keeping pre-made dinners in the freezer can make after work meal time a snap and can help control how much you eat.
Over time, you will find that pre-mixing your meals can save you both time and money instead of eating out. As you begin to eat healthier and log your meals for the week, you can see where the nutrition really goes and how it can benefit your body. When combined with a weight loss plan, meal planning can be a great way to control your calorie and nutrition intake.
Your meal log can also be a great way to follow a calorie intake plan and track daily, weekly, and monthly progress.
5. Work It out!!
Diet is only one part of true weight management. It is all for nothing if you don’t get your physical fitness in check also. Working out can increase metabolism to help burn fat faster, increase circulation and strengthen the heart, and has many more health benefits than we can list here today. A good rule of thumb when deciding how much to work out is to shoot for 30 minutes of moderately difficult activity, 5 days per week.
6. Rest And Recovery
Finally, resting and recovering from the hard work you’ve done during the week is crucial to true fitness and health. Your muscles and body need time to rebuild and replenish, which is why the exercise recommendation is only 5 days per week. Take two days to rest per week in order to recuperate!