Do you know how to lose weight in 30 days? Indeed, you can lose those extra pounds in just one month! To make it work, avoid following and falling victim to a strict, and craze in diets that promise you fast and effective results. These fad diets leave you starving and unsatisfied and therefore, sticking to the diet becomes quite challenging and difficult.
To guarantee weight loss, you have to go slow and consistent. The best way to lose the extra weight in just 30 days is a combination of regular exercise and a healthy diet plan, including a food journal. However, the first important thing to do before you start is seeking your doctor’s approval. By doing so, you ensure the workout and diet regimens suit your specific health needs.
What are the Common Causes of Gain Weight?
Do you ever wonder why you gain fast and lose weight slowly? Indeed, there is a reason for your weight gain. You need to know the common causes of gaining weight, and if you do, then, it will be easier for you to determine the ways to lose weight in 30 days. Essentially, obesity is among the most essential health conditions globally.
If you are obese, your condition is typically associated with some related conditions altogether called metabolic syndrome. Included in these collective conditions are elevated blood sugar, reduced blood lipid profile, and high blood pressure. Other common causes are as follows:
1. Genetics – As earlier mentioned, obesity is one of the significant health concerns in the world today. Relatively children of obese parents have a more substantial possibility of becoming obese than those whose parents are lean. This does not mean, though, that obesity is fixed. Your diet has a significant impact on both genes that are expressed and those that are not.
2. Processed Junk Foods – Heavily processed foods or junk foods usually go a little beyond refined ingredients mixed with additives. In relation to this, these food products are generally available in the market with lower or more affordable prices, with a long shelf life, and more tasteful that are most of the time, irresistible.
3. Addiction to Food – A lot of high-fat, sugar-sweetened junk foods arouse the reward centers found in your brain. Indeed, these foods are frequently in comparison with commonly abused drugs such as cocaine, nicotine, and alcohol, among others. Moreover, Junk foods can result in addiction among vulnerable people. Incidentally, these people are unable to control their eating behavior, just us how people struggle with addiction to alcohol, unable to manage their drinking behavior.
4. Certain Medicines – Various pharmaceutical medicines can result in weight gain as an adverse reaction. For instance, antidepressants are frequently associated with significant gaining of weight over time. Other examples are medicines for antipsychotics and diabetes, which do not reduce your willpower. Instead, they substitute your brain and body’s function, increasing your appetite, or decreasing your metabolism.
5. Sugar – Possibly, added sugar like what’s added to soft drinks can be the worst form of today’s diet since sugar changes your body’s biochemistry and hormones when consumed excessively. As a result, you gain weight. Added sugar is 50 percent glucose and 50 percent fructose. Comparably, you get glucose from a food variety that includes starches, but most of the fructose is coming from added sugar.
But How To Lose Weight in 30 Days?
Indeed, a combination of eating healthy and exercising regularly is the most effective way of losing weight in just one month. For a long-term positive result, here are 8 effective ways you can try:
- Avoid Eating Carbohydrates
- Any carbohydrate is not advisable for you if you want to lose weight in 30 days. To guarantee the improvement of your health, you should avoid cabs except for within an-hour-and-a-half of finishing at least 30 minutes of workout. Here are the foods to avoid:
- Bread
- Rice
- Cereal
- Potatoes
- Pasta
- Fried food with breading
- Any carbohydrate is not advisable for you if you want to lose weight in 30 days. To guarantee the improvement of your health, you should avoid cabs except for within an-hour-and-a-half of finishing at least 30 minutes of workout. Here are the foods to avoid:
- Have a Reassessment of Your Caloric Requirements
- Many dietitians have already attested that an effective way to precisely forecast the number of calories you need is by going through a metabolic test. Incidentally, this assessment shows your resting metabolic rate. More so, this rate is the number of calories burned while your body is at rest. From this quantity or number, you can determine your calorie consumption needed to shed off the extra pounds to lose weight fast.
- Eat a Lot of Fiber-Rich Foods
- Did you know that one of the best ways to fight fat and burn calories is with fiber? Studies have it that concentrating on foods rich in fiber helps reduce body fats after some diets have resulted in a plateau, possibly, since the nutrient is quite filling. Below are among the best fiber sources to fight weight plateau:
- Apples
- Berries like blackberries, raspberries, and blueberries,
- Oatmeal
- Beans such as black beans, peas, and chickpeas
- Seeds and Nuts almonds, peanuts, walnuts, chia and flax seeds
- Did you know that one of the best ways to fight fat and burn calories is with fiber? Studies have it that concentrating on foods rich in fiber helps reduce body fats after some diets have resulted in a plateau, possibly, since the nutrient is quite filling. Below are among the best fiber sources to fight weight plateau:
- Instead of Coffee, Drink Green Tea
- If you haven’t known, green tea can contribute to your weight loss regimen with a diet plateau. Relatively, this kind of tea contains catechins, fat-blasting elements. It contains fat-blasting compounds called catechins that cut away at your belly fat by setting up the metabolism and speeding up after, the burning capacity of the liver. Making such a switch to green tea may be exactly what you need to succeed in losing weight.
- Reduce Your Salt Consumption
- Water is clinging to sodium like a magnet. Therefore, you may be hanging onto excessive fluid. More so, even though it may unseemingly, as if, it can impact the scale too fast, just 4 cups of water can weigh 2 pounds which is a lot! You can cut back on your sodium consumption to speed up your weight loss in many ways. Here are some:
- Cut back or avoid processed such as boxed instant mac and cheese, canned soups, and frozen dinners.
- Switch from sandwiches with deli meat filling to salads.
- Cut back, if you can’t avoid fast-food restaurants.
- Avoid ordering foods and desserts at the restaurant.
- Water is clinging to sodium like a magnet. Therefore, you may be hanging onto excessive fluid. More so, even though it may unseemingly, as if, it can impact the scale too fast, just 4 cups of water can weigh 2 pounds which is a lot! You can cut back on your sodium consumption to speed up your weight loss in many ways. Here are some:
- Eat Almonds Before Every Exercise
- If you want to get better results from your workout, fuel your body with almonds before every exercise. Indeed, almonds are the best proteins to include in your meal plans for weight loss. These nuts are rich in amino acid L-arginine that helps burn more calories a day during exercises. More so, they accelerate the success of your weight loss.
- Drink lots of water every before meal
- Ensure drinking water before each meal. This is the general advice of many dietitians and nutritionists as they claim that a glass of water or two, before every meal helps fill you up and control your overall intake of calories. According to studies, dieters following this water drinking strategy 3 times a day have lost around 5 pounds more than those who do not increase their intake of water.
- Have a Variation of Workouts
- Have a mix of different workouts. You may also engage in other physical activities like rock climbing, boxing, or hiking, among others. Having a regular exercise routine makes your muscles familiar with executing the same workout regularly. Lastly, according to some health and fitness experts, your human body can learn how to do such exercises using fewer counts of calories, making the regular workout routine less efficient for weight loss.
