Obesity is a serious health problem that affects a number of people these days. In fact, most of them indulge in dieting even to the point of starvation and end up depriving their bodies of vital nutrients.
To say the least, weight loss cannot be achieved overnight. It is a gradual process that requires effort and dedication. It is a misconception to think that by dieting rigorously, one can achieve weight loss.
According to Suzie Namutosi, a seasoned nutritionist in Mukono, weight loss depends upon a healthy lifestyle that incorporates a balanced diet and regular exercises. It’s the combination of the two factors that helps you to achieve your ideal weight.
Before starting out, you should know that 1 month is too short to lose weight. So set a realistic goal such as losing 2 to 3 pounds per week. There are numerous craze diet that can cause rapid weight loss within a short time.
But they are often accompanied by several health risks. So it is advisable to go for healthy weight loss. Initially, you might lose more weight but by the middle of the month, your weight loss is likely to slow down.
Eat Healthy Foods
Incorporate a balanced diet that provides your body with all the vital nutrients. The foods given below are suitable to form the part of healthy lifestyle.
- Leafy green vegetables like spinach, broccoli, cabbage, onions etc.
- Lean proteins like red meat or skinless poultry, nuts, soy and egg white.
- High fiber fruits like apples, bananas, pears and oranges.
- Low fat dairy products and milk substitutes like so milk or rice milk
Drink Plenty Of Water
Ensure that you drink a lot of water at least 8 glasses a day. It does not only detoxifies and hydrates your system but is also a great substitute for sugary drinks like juices and sodas.
Apart from drinking a lot of water which can keep you full, you can try adding citrus slices of lemons, lime or oranges to make an interesting drink without calories herbal teas are also great for you.
When we talk about exercises, it does not mean that you have to indulge in intensive workouts at the gym. Even walking is a good exercise to lose weight.
On average, a person weighing 150 pounds can lose around 600 calories with an hour of walking. Hence to achieve your target of 2 pounds per week you should walk for like 3 hours each day.
Circuit training is a way of losing weight. Circuit training is basically a combination of several exercises.
Performing the same exercise for a particular period of time often becomes monotonous. Instead you can do number of different exercises for shorter duration.
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For example, you can do 5 minutes of walking accompanied by 2 sets of 15 repetitions of squats followed by 1 minute of rope jumping.
This training is east and fast, it can give you more complete workout in short time. It is good when you have limited time.
Avoid Unhealthy And Processed Foods
You can indulge once in a while but if you want to lose a significant amount of weight in a month, it is advisable to stay away from the following unhealthy food items given below.
- Potato chips
- Rice and bread
- Energy drinks and creamy or sugary coffee
- Processed foods
Stay Away From White Carbs
As far as possible, avoid consuming carbs that are white except after a workout as they can cause weight gain. Such foods include rice, bread, cereals potatoes and fried food.
This tip is best for a person trying to lose weight in one month so you need to include it. Note: These tips are for people trying to lose weight. Try the above and do let us know how it has worked out for you.
The tips given above do not promise drastic weight loss but will definitely help you lose around kilograms within a month. You will also need to get to know to how to stay motivated during weight loss journey because many people tend to give up during the process.