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Weight Loss: Follow THESE tips and lose extra kilos in a month's time
Losing weight in a month may seem like an impossible task, however, the fact is that if you follow a strict diet and workout regime, you can shed the few pounds in this time period.
Losing weight in a month may seem like an impossible task, however, the fact is that if you follow a strict diet and workout regime, you can shed the few pounds in this time period. Today, we are discussing simple ways one can follow to lose weight in a healthy manner. Before you start with the regime make sure you consult your doctor for go-head as well as for tips as per your health needs. So, speaking of weight loss, make sure you don't have muscle loss (as it will affect metabolism). With the help of calorie deficit, one can achieve weight loss in some time. For example, a calorie deficit ranging from 250 to 1000 will help you to lose half to 2 pounds per week. Aside from this, an ideal combination of workout and diet will also help you.
For example, if you want to lose 1-2 pounds a week, you'd need to create a deficit of 500 calories from your estimated daily calorie needs, and work out to burn 500 calories. If you want to go slow then, cut just 250 calories. It is advisable to keep a calorie calculator to determine how many calories you need as per your body weight and minus 500 from the same. Make sure you do not end up eating too less as it will lead to loss of muscle. As it will slow down your metabolism and will also lead to nutrient deficiencies.
Diet
For your meals, make sure you include low-calorie, high fiber, lean protein and nutrient-rich food items as they fill you up fast and helps to control your appetite too by slowing the process of digestion. One should also include good fats in your diet too. You can include olive oil, nuts, seeds and avocados among others for the fats intake. How many times to have meals? Have three-four meals and one-two snacks throughout the day. You can also consult a dietician for an individualized mean plan as per the calorie requirement.
High-Intensity Interval Training (HIIT) and Resistance Training
Indulge in HIIT workout as the same will help you to lose maximum calories. Also, make sure you calculate the calories that you have burned with the training. For example, a 155-pound person can burn 260 calories in a 30 minute HIIT training. Click here to know some HIIT based exercises.
Aside from cardio activity, one should also include weight lifting exercises as they not only help to burn calories but also help to gain muscles which eventually helps to boost up our metabolism. So, in the month-long diet workout routine, include weights, weight machines or resistance bands at least twice a week for 30 minutes. Without compromising form, one should ideally go for eight to 12 reps-rest-repeat mode for ideal results. Also, make sure you work on all the major muscle areas - arms, legs, shoulders, abs, and back. With the resistance training, you will start to tone your body and it will make you look slimmer as you lose weight.
Bottomline
It is very vital to not fall for fad diets or other unhealthy ways to get the results faster as you may suffer side effects and gained weight later after losing instantly.
