How to Lose 20 lbs In 1 Month
Having an excess weight of 20 lbs in your body can be a really bothering experience. Many people try out the various methods suggested by their friends or relatives but do not get satisfactory results. For some people losing weight might not be that tough, but they realize that somehow they are unable to maintain the new weight that they have achieved.
Within a few days they regain the weight they have lost and come back to their original shape. However following some highly effective and safe methods can help you to get rid of this unwanted mass in just a month and also help you to maintain that slim and trim figure on a sustained basis.
Weight loss of twenty pounds can be achieved in a month provided you follow an optimum blend of these three regimens – diet, exercise, and supplement/drug. Professional athletes mix all these three methods in their weight loss endeavors. Various “slow carb” diets are also being devised which are extremely effective in the weight loss programs. A few basic tips that always need to be kept in mind are:
TIP 1: Count Calories
It may seem obvious, but counting calories is one of the simplest and most effective ways to begin losing weight quickly.
Weight loss occurs when you expend more calories than you consume, which can be accomplished by either reducing your intake or increasing your physical activity.
While calorie restriction alone is not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when combined with other dietary and lifestyle changes.
Keeping track of your calorie intake can raise your awareness of what you’re putting on your plate and provide you with the information you need to make healthier choices.
TIP 2: Avoidance of “white” Carbohydrates
The easy thumb rule would be to stay away from consumption of any carbohydrate diet that is white in color. So, the foods which fall under this category would be rice, bread, cereal, pasta, potatoes, and also fried food taken with breading.
However exceptions can be made if you undergo resistance training. But to be on the safer side, it is better to avoid consuming anything white for carbohydrates.
TIP 3 : Consume More Water
Increasing your water intake is a simple way to lose weight with little effort.
In fact, a 12-week study found that combining a low-calorie diet with increased water intake before meals resulted in 44 percent more weight loss.
According to research, water can help you lose weight by increasing your metabolism and thus temporarily increasing the number of calories you burn after eating.
for your health and
balanced meal plan
As Hippocrates said, you are what you eat. The meaning of this phrase concerns every person, who takes care of his health. The food we eat has a big impact on our vital activity, state of health and quality of life.
Nowadays healthy diet is very popular and everyone knows that he should give up junk food. But not everyone knows what he must eat except for grain, vegetables and protein food.
It's essential to diversify your diet. Every bite of food should provide you with vitamins, minerals and phytonutrients that are necessary for good health.
So how can we have a proper nutrition plan?
We prepared a PDF-file to help you. It contains TOP-10 ingredients, which should be added to everyone's diet.
Drinking 16.9 fluid ounces (500 ml) of water after 30–40 minutes increased metabolism by 30%, according to one study of 14 adults.
Drinking water with meals can also help you feel fuller, which can reduce your appetite and intake.
One small study, for example, found that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calorie consumption by 13%.
To maximize weight loss, drink at least 34–68 fluid ounces (1–2 liters) of water per day.
TIP 4: Persisting with the Same Meals Repeatedly
The people who are most successful in their dieting endeavors are those who persist with the same category of food products. This is true for both fat loss as well as muscle buildup programs. Given below are the food items which ought to be persisted with regularly.
If you feel bored having the same dish again and again, then try to be innovative. Try out the various combinations possible with the food items mentioned.
Food Items for Protein Consumption: Egg white along with a complete egg, Chicken thigh or breast, Organic beef that is grass-fed, Pork
Leguminous Food Items: Black beans, Lentils, Pinto beans
Vegetables: Asparagus, Spinach, Mixed vegetables, Peas.
You can consume as much as you want of the abovementioned food items. Remember to stick with the basics like having meals four or three times a day. You have to eat in an intelligent manner when going out to dine at the restaurants. You can easily ask for vegetable or salad dressings from the waiters present over there.
Try to avoid potatoes and French fries which contain a very high percentage of carbohydrates. You might be surprised to know that Mexican cuisine contains a substantially low amount of carbohydrates. Vegetables which are present are lower in carbohydrate content, when compared with rice.
Many people complain that they feel weak after consumption of diets which are low in carbohydrate content. Hence they quit from these diet regimes citing reasons of insufficient calorie intake.
If you compare half cup of rice with that of spinach the calorie counts come to 300 and 15 respectively! You ought to remember that vegetables are calorically less dense and hence that has to be compensated by a leguminous diet for adding the caloric load.
Although many athletes in order to boost their body metabolism split their diet intake for the entire day into 6 or 8 times, it is practically not feasible for the common person.
A good balance would be to consume food for 4 times a day. You can consider having your breakfast at 10 A.M., lunch at 1 P.M., a smaller lunch for the second time at 5 P.M., and dinner at 10 P.M. In between you can actively engage yourself in sporting activities in the evening from 7.30 to 9 P.M.
TIP 5: Avoid Intake of Calories through Liquid Diet
Try to consume as much as water possible, as that would reduce your urge of having other high calorie beverages.
You can also consume lot of unsweetened tea, iced tea, coffee (devoid of the white-cream), diet sodas and other low –calorie/no-calorie beverages.
Drinking soft drinks or juice prepared from various fruits should be avoided. Research has shown that consumption of wine in limited amounts can help in fat-loss and in recovering quickly from the sport injuries.
TIP 6: Eat More Fiber
Fiber moves slowly and undigested through your gastrointestinal tract, slowing stomach emptying and keeping you feeling fuller for longer.
In one study of healthy men, 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was found to be effective in reducing appetite and food intake.
Fiber’s satiety-boosting effects may result in significant weight-control benefits.
One study found that increasing fiber intake by 14 grams per day resulted in a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even when no other diet or lifestyle changes were made.
Furthermore, a 20-month study of 252 women discovered that every gram of dietary fiber consumed was associated with 0.5 pound (0.25 kg) less body weight and 0.25 percent less body fat.
Fruits, vegetables, whole grains, nuts, and seeds are all high in fiber, which is essential for a healthy weight loss diet.
TIP 7: Give Yourself A Break for One Day In A Week
It is humanly very tough to always maintain a tight leash on your dietary pattern. You would definitely have the urge to indulge in some foods which you like. So keep one day allotted for that purpose. Allow yourself the freedom to eat whatever you feel like on that day.
But remember that you would not even look back at those items for the next 1 week. This is really a very practical approach. Surprisingly, it has been noticed that instead of increasing your body’s fat content, this sudden increase in calorie intake for just one day enhances the rate of fat loss!
You also ensure that the metabolic rate of your body is not hampered due to sustained calorie restriction.
TIP 8: Effectively Implementing the Calorie Shifting Technique
The technique of calorie shifting can be effectively used for losing weight rapidly. This process involves fooling the metabolism system of your body.
In this method you have to boost your body’s metabolism by eating meals several times a day and still managing to retain almost the same amount of calorie intake. Since you consume food in small amounts each time frequently instead of large volumes at one go, your body’s metabolism level is always raised thus effecting greater calorie burnout.
It has been observed that a person can lose about 11 pounds of weight in just a week by implementing this method intelligently. You can stick with this diet till your desired results are achieved. So, if you want to achieve the weight loss of 20 pounds you can easily attain that within 30 days.