Everybody wants their body to be in perfect shape but in spite of so many efforts they can’t be able to achieve their goal of lose weight in one month. Reaching your weight lose goals is a big challenge.
How you can calculate that you are overweight?
When your Body Mass Index (BMI)is below or less than 18.5 this means that you are underweight and if your BMI is above 25 you are considered as overweight and if it is above 30 then you will be considered as obese. We can calculate BMI on the basis of height and weight not the muscle mass.
If you really want to lose weight , first you have to motivate yourself. People often lack the motivation to get started or continue on a weight lose diet.
6 ways to motivate yourself to lose weight in one month:
1. Determine why you want to lose weight :
Clearly define your weight lose goals and write them down. Make sure your motivation comes from within for long term success.
2. Just have realistic approach:
Don’t set your target too high which may be difficult to achieve because if you set high target and not be able to achieve then you will get disappointed and get the feeling of frustration and that will result you to give up your weight lose goal.
3. Diet plan should be easy:
Your diet plan should be easy and it should fit your lifestyle. Avoid plans that would be nearly impossible to follow in the long term. Always choose basic dietary habits that work for long.
- Decrease calorie intake.
- Reduce fried food and desserts.
- Including fruits and vegetables.
- Reducing portion sizes.
- Reducing frequency of snacks.
4. Think positive:
People who have positive expectation and feel confident in their ability to achieve goals tend to lose more weight. Think and talk positive and be motivated towards your weight lose goal. But make sure you are realistic and focus on the steps you must take to reach them.
5. Forgive yourself:
Don’t aim for perfection otherwise you will quickly lose your motivation. Allow yourself to be flexible and forgive yourself. By this way you will stay motivated throughout your weight lose journey. Remember that one mistake is not going to ruin your progress.
6. Consult your dietician:
Dietitian can also boost your motivation to lose weight in one month and also gives you knowledge what to eat and what not to eat. Teach you how to exercise properly.
24 Steps to lose weight in one month:
1. Say “NO” to Sugar, Sauces and Condiments:
Removing sugar from your diet, it will reduce your appetite, lower your insulin level and make you lose weight without hunger. Do not drink packaged juices, cold drinks, tea and coffee with sugar. Sugar will increase your weight fast. Eat natural sugar like honey etc.Avoid eating sauces and condiments because this increases calorie intake. If you avoid sugar this will really help to lose weight in one month.
2. Avoid processed food:
Processed foods are usually high in added sugar, fats and calories. Instead of eating processed food eat healthy food and snacks like yogurt, nuts, carrots, whole fruits and hard boiled eggs.
3. Avoid deep fried food:
Deep fried food have very high calories and if you have those kind of food outside, they have saturated fat which is really bad for health and also big hurdle in the way of lose weight .
4. Increase protein intake:
Protein intake is a must.1gm of protein is must for 1 kg of weight. Every meal should have protein in it, especially breakfast. Drinking water helps in digesting the protein.Egg, dairy products, nuts, fish, and meat have large amount of protein.
5. Drink plenty of water:
Avoid drinking sweetened beverages like soda, cold drink, juices which are high in calories and contribute to weight gain. Drinking water decreases the calorie intake, increases the metabolism .It also removes toxins from the body and cleanses your system. And improves immune system. Warm water with honey and lemon helps to reduce weight and improves digestion which ultimately makes you feel active. Please make sure that you have water in sips and do not gulp down an entire lite in one go.
6. Eat slowly:
If you eat slowly, you will eat less food and enhance the feeling of fullness .And also you will chew the food properly which improves digestion .By eating slow you can reach your goal of lose weight in one month easily.
7. Eat fibre riched food:
Fiber is a nutrient that helps to stabilize blood sugar and keep you the feeling of fullness. It decrease calorie intake and helps to lose weight Fiber riched foods are like oats, brown bread, fruits, veggies and whole grains which will increase weight lose and decrease calorie intake.
8. Cut back Starches (Carbs):
Benefits of cutting carbs are that it lowers insulin level, causing your kidney to shed of excess sodium and water out of your body. This reduces bloat and unnecessary water weight .If you cut the carbs, you will start to eat fewer calories automatically. It improves the quality of your diet. Refined carbs are high in calories and low in nutrients, they quickly absorbed into your blood stream, causing blood sugar spikes. People who eat more refined grains had on average more belly fat than those who ate more whole grains. Start eating oats, brown rice, and barley instead of eating white bread, white rice and pre-processed food.
9. Start doing Cardio Exercise:
Cardio exercise is a type of physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs. Doing cardio exercise regularly results in losing weight. Cardio exercise are walking, jogging, boxing, swimming .These are just a few forms of cardio exercise that can boost weight lose and burn more calories.
10. Add negative calorie food:
Negative calorie food is apple, watermelon, lemon, tomatoes, and cucumber. Add these food into your diet, it gives you the feeling of fullness because it contains large amount of water, keeps your body hydrated, control blood sugar level ,remove toxins form your body, these are rich in fibre which ultimately lead to low calorie intake which results in lose weight . These foods boost your immune system, refreshes and cleanses your body.
11. Take restful sleep:
Everybody who sets their target of lose weight in one month should take a restful sleep. Setting a regular sleep schedule and sticking to it may be another important factor for successful weight loss. Try to sleep for at least 7 to 8 hours per night. While sleep deprivation can increase hunger, so do not avoid taking restful sleep. Take a proper sleep so that your body will be active throughout the day. You will feel more
12. Movement of the body throughout the day is necessary:
If you are sitting and watching T.V., then avoid this habit.Instead of sitting ideal go for a walk. Instead of using elevator, use stairs, this will helps to burn calories. Movement creates flow not only in organs but also in brain that creates happiness in general .And moving your body makes you fit and helps in lose weight. Keep this in mind that does not sit ideal, movement of your body is necessary.
13. Always have fresh juice:
Starting your day with a fresh juice is a refreshing option .It fills up with energy, when you are not in mood to make your breakfast you can have a fresh juice it detoxify your body. It is rich in minerals and vitamins which are necessary for your body and most importantly it contains enzymes which are easily absorbable by your body. It helps to lose weight, improves digestion, stimulate your immune system, and remove toxins from the body. It keeps your body hydrated and prevents you from unwanted craving.
14. Use smaller plates:
Smaller plates help you to eat less, because it changes how to see portion sizes. People fill their plates the same, regardless of plate sizes, so they end up putting more food on larger plates than small ones. Using smaller plates reduces how much food you eat while giving you the perception of having eaten more.
15. Dont skips meal:
Don’t skip meals, especially breakfast. When you miss the meal ,you will feel hungry, to make up for the miss you may end up consuming more calories .Moreover, there could be a spike in blood sugar levels and your weight lose efforts may get affected.
16. Eat something in the gap of every 3 hours:
You should eat after every 3 hours .Like between breakfast and lunch there should be a mid meal snack time that should be consist of fruits, vegetable soup, green tea etc. and between lunch and dinner there should be another mid snack which should be consist of nuts, green tea, black coffee, fruits.Please avoid long term fasting because if you take 5 hours of fasting between your meals you will eat more at a time, it will increase your hunger. To avoid eating more at a time, eat small portion of your meal after every 3 hours. It will help you to digest your food quickly, protect from acidity and learn to lose weight in one month.
17. Eating late night can be unhealthy:
Dinner is the most important meal in a day because it keeps you full and nourished throughout the night for a healthy metabolism and weight management. But late night’s dinner can lead to weight gain and other digestive problems. Our body burns calories throughout the day even when you are sleeping. You should work towards a healthy meal at night that is reduce intake of carbs, forget use of oil in dinner, use vegetable soup, intake of fiber and whole grains. And most important is to eat dinner 2-3 hours before your sleep timing.
18. Cut down on Alcohol:
Please avoid alcohol because a standard glass of wine can contain as many as calories as a piece of chocolate. Overtime drinking too much can easily contribute to gain weight and also many other health problems.
19. Read food labels:
When you want to lose weight in one month you should be very conscious about the calories you are taking in food .Read food labels can help you to choose healthier options. Use the calorie information to work out how a particular foods fits into your daily calorie allowance on the weight lose plan.
20. Drink black coffee:
Drink black coffee If it suits you. Skip the cream and sugar in your coffee and have black coffee, it helps you to lose weight . Black coffee has zero calories, and it can help you burn calories faster.
21. Green Tea/ Peppermint Tea/Yellow Tea also helps to lose weight:
Green Tea: It can help you to shed belly fat and boost your metabolism. It increases your energy level and reduces fat storage.
Peppermint Tea: Combine hot water and peppermint leaves in a big tea cup and inhale deeply while drinking .You can use peppermint tea bags for convenience. This tea can also help to reduce bloating and make you feel more comfortable after each meal and also results in lose weight in one month.
Yellow Tea: First of all, take a glass of boiling water, add 5 grams of yellow tea and let it keep for 5 minutes depending on how strong you want it to be. If needed add little honey to it. Strain it after 5 minutes. It promote weight lose and good for liver. It has also anti ageing properties.
22. Eat less salt:
Most of the people sprinkle salt on their food without even tasting it first? Stop it! Seriously.Extra sodium can lead to water weight gain and bloating which will make your pants fit tighter. This is a big hurdle in the goal of lose weight in one month, so please eat less salt.
23. Morning weight lose Detox Drink:
It is always best to start your day with 2 glass of warm water to prevent constipation.Detox drink helps to eliminate toxins, stimulate blood flow, and relax muscles and to control body fat. It also helps to boost your metabolism and burn calories at a faster rate. You can choose any one of the following detox drink and also need to follow this on a regular basis to achieve your goal of how to lose weight in one month.
Lemon Detox Drink: Drink a glass of warm water mixed with ½ freshly squeezed lemon juice and a teaspoon of honey for cleansing the liver and for weight lose.
Ginger Detox Drink :Add 1 teaspoon of fresh ginger paste, 2 teaspoon of fresh mint paste to a glass of lukewarm water and drink this every day to support weight lose.
Cumin Detox Drink: Cumin with lemon and honey work as a powerful fat burning detox drink. Boil a teaspoon of black cumin seeds to a glass of water. Filter the cumin water into a glass, add a teaspoon of honey and squeezed lemon juice. This will improve digestion and dissolve excess stored fat.
Apple cider vinegar Detox Drink: This is a very effective way to detoxify the body and
Lose weight in one month. Add a teaspoon of apple cider vinegar and ½ teaspoon of cayenne pepper in a glass of warm water and have this in the morning.
Cucumber Detox Drink: A highly beneficial detox drink for those with acidity and hyper acidity problem. Blend peeled cucumber with a handful of mint leaves and ½ inch of ginger .Add ½ teaspoon of black salt and enjoy.
24. Green juice to cut down belly fat:
You can take this green juice after having your dinner. This is a bedtime fat cutter drink. It is consist of cucumber, bunch of parsley, grated ginger and 1 teaspoon of lemon juice. Cucumber is rich in vitamin C and K, it is low in calorie. Parsley is rich vitamin A; B, C and K.It contain potassium, iron, and minerals. It is low in calorie and contain chlorophyll helps you to improve detoxification and learn to lose weight in one month. This drink tastes really good, improves digestion.
To lose weight in one month is not an impossible task.But with full determination you can achieve this goal and by making small modification in diet and lifestyle.
Make small changes every week to lose weight safely and sustainable, keeping it off long term.
Follow these step, hard work and patience you will definitely reach your goal and improve your overall health.