You are looking at your calendar as the big wedding, reunion, or whatever the event may be looms ever closer. You have planned it all out to the tee, but one thing you wish you didn’t have to worry about refuses to cooperate. It’s your weight. You have a month left, which is still enough time if you swear off the procrastination. The best way to design your month-long weight loss plan is to take a balanced approach, including changes to your diet and exercise routine. Make the changes a part of your daily lifestyle to keep your weight loss permanent even past your one month target date.
The first thing you should consider for your month-long weight loss plan is your objective. You need to formulate a goal that is realistic and measurable to motivate you and gauge your results. On average, people with a balanced diet and moderate exercise plan can healthily lose about 8 pounds a month. This is average, so you have to decide if you want it as your target or you want to achieve a bit less or more.
To lose weight, you have to cut back on the calories so that you have a negative daily caloric intake. Develop a low-calorie diet plan that includes protein, fiber and lots of vitamins and minerals. Your diet should also suit your lifestyle. Reduce high calorie foods and drinks, especially ones loaded with simple carbohydrates and sugars.
For instance, skip out on the sugary pancakes in the morning for some wholesome oatmeal with berries. The fiber in the oatmeal will help you feel satiated for a longer period of time, so you will not feel the mid-morning food craving before lunch time, especially if you eat a healthy snack (fruits are great) in between. The berries accompanying the oatmeal are full of antioxidants and other healthy nutrients.
This component depends on what level you find yourself at now. If you are already on an exercise plan which includes a treadmill part, try adding some sprint intervals in your jog. You can even try modifying your routine a little by changing your cardio workout as our bodies get used to the cadence of repeated activity. So, instead of your aerobic class, try a Zumba fitness class. The different movements will have you sweating in no time. If you are not moving at all, start with a 30-minute walk five times a week and increase that to 20 minutes of brisk walking as your body gets used to the physical exertion. Work your way up to at least half an hour of cardio every day.
A false concept circulating in some exercise circles, is that building muscle mass will cause you to gain weight. While this may be true in some particular instances, like with a lean athlete, this theory is not applicable to the general population. By incorporating strength training in your month-long weight loss plan you will gain muscle, which will increase your metabolism, so your body will burn calories faster even while you are at rest. You will look lean and feel great. Try adding at least two weekly workout sessions for weight training if you are a beginner.
The above tips, if consistently followed, for a month should cut at least 8 lbs off of your weight. If you train more intensely and stick to a low-calorie diet (with food choices that will make you feel satiated), your month-long weight loss plan can yield even greater results.