Losing weight is no doubt a challenge, and it requires so much effort and consistency. However, if you are serious about your goal of weight loss, you surely can achieve it by making some modifications to your diet and your lifestyle.
The first step toward a 30-day calorie deficit diet plan is to set realistic goals. If you will plan on losing 10kg in 15 days, well, that’s only going to affect your health, and higher are the chances that you will not be able to lose weight. The ideal weight loss is 1.3kg in a week which is up to 5kg a month.
There are some small changes that if you add to your diet, you can lose weight more easily.
Let’s talk about some of the most important steps that can help you big time on your weight loss journey.
Do Cardio for Weight Loss
Cardio or aerobic exercises increase your heart rate, which helps to burn more calories, and it also strengthens your lungs and heart.
Doing cardio on a regular basis is one of the most effective ways of losing weight quickly. The studies also say that doing cardio helps to reduce much of the body fat. Therefore, try to do at least 40 minutes of cardio on a daily basis which will be around 300 minutes per week.
You can do running, swimming, jogging and walking to lose weight.
Cutting Down Calories
A calorie restriction diet is important when you are planning to lose more weight more quickly. Decreasing the intake of carbohydrates and eating food rich in fiber can help you reduce weight.
Refined carbohydrates contain more calories, and these calories absorb quickly in your bloodstream, resulting in increased hunger because of high sugar levels.
Therefore, it is preferable to replace high carbohydrate products such as bread and cereals with bakery, brown rice, oats, and whole grain. You can follow a 30-day calorie deficit diet plan to get desirable results.
Keep an Eye on Your Drinks
Along with changing your food, it is also very important to keep an eye on the beverages you are taking. Choosing healthier beverages is a great way of losing weight. Drinks like soda and energy drinks are loaded with sugar and have a lot of calories that contribute to easy weight gain.
On the other hand, consuming more water will boost your metabolism and will cut down on calorie consumption resulting in more weight loss. It is important for you to cut on sweetened beverages because they can restrict your weight loss. Drink up to 2 liters of water instead throughout your day.
Eat Slowly
Instead of eating in a rush, slow down and enjoy your meal. Slowly eating so a great way of increasing the feeling of fullness and decreasing food intake.
Take smaller bites, chew them more, drink plenty of water and reduce other distractions so that you can eat slowly and hence reduce weight.
A High Protein Diet is Good for you
Start your day with a high protein diet such as egg or meat, as it will help you stay on track on your weight loss journey. Increasing protein increases reduces your appetite and helps you lose weight by cutting calorie consumption.
Products like cheese, eggs, peanuts, and oats are some of the foods that you can enjoy as part of high protein breakfast.
Also Check: How to eat better and live longer with helpful signals for health and fitness
Exercises
You have to do high-intensity interval training (HIIT) in order to reduce weight. High-intensity training is a quick way of losing weight. It helps you keep your heart rate good and accelerate weight loss. Hit the gym, lift the weight, do cardio, or run daily.
No doubt food plays an important role in determining your health but doing exercise is also important if you want to reduce weight.
Resistance training exercise boosts your metabolism and helps you lose weight faster. If you follow this training, you can burn calories even when you are doing rest. It promotes weight loss by burning the deposits of fat in your body. HIIT exercise burns from 25 to 25% more calories than other exercises. These exercises include jumping jacks, squats, burpees, and pushups.
Avoid Snacks
Snacks can have a very bad impact on your weight loss effort. It is very important for you to be mindful of what you are eating and avoid snacks that are rich in carbohydrates. If you want to eat snacks, try to eat healthy snacks such as nuts and avoid bakery items.
Stay Consistent
It is not easy to lose weight. Many people spend days and even months but do not succeed in losing weight. If you want to lose weight, you have to stay persistent.
Even if you are not losing weight in numbers, keep an eye on the inches. Mostly when you start to lose weight, the effects are usually visible in the form of inches. Follow a proper meal plan that does not contain high-calorie food items.
Keep in mind that your body is designed differently than others, so if someone is losing weight without doing any exercise does not mean that you will lose weight too by following the same method. The stubborn fat of the body is quite difficult to get rid of.
If you are not losing weight, do not get disheartened and keep on trying. Weight loss is a long-term journey and not that easy one, especially for women who are struggling with so much weight.
Conclusion
It is true that losing weight within a month can seem like a difficult task, but it is achievable. Set realistic goals and take baby steps at first.
Your first goal should be to limit your calorie intake. Then try to do various weight loss exercises. You do not need to spend hours in the gym. Keep in mind that quality is more important than quantity. So instead of spending 5 hours in the gym and doing nothing, you can spend less time in the gym but do heavy workouts and make your gym day productive.