Simple Ways To Lose Weight in One Month – Do you know you can lose excess weight and body fat in one month? You are probably wondering how this is even possible. Well, it gives me great joy to tell you that it is very possible. All you need is a little weight loss motivation and strategy. Let me share a brief personal experience with you.
So after my college days, I gained a whole lot of weight. This made me feel very uncomfortable and unhealthy in my own skin. Alas! After my little research, I finally discovered ways out of my misery.
I will be sharing this discovery with you. Just read through and follow these simple ways to lose weight.
10 Simple to Ways Lose Weight in One Month: How I Lose 7 Kg in One Month
How to Lose Weight in One Month Without Exercise
At first, I tried skipping breakfast just to eat two meals a day. I later discovered that I ended up eating more food (mostly junks). This, of course, contributed to my excessive weight gain.
Not eating until the afternoon may lead to excessive eating later. You may consume more unhealthy snacks mid-morning to satisfy your hunger or cravings (1).
Stick to a moderate quantity of breakfast with enough proteins.
2. Drink Enough Water to Stay Hydrated
Water is particularly good for weight loss. It is a preferable alternative to other beverages and alcohol. This because of its low calories and no sugar content. Drink at least eight (8) cups of water every day for weight loss.
It is advisable to drink water before meals as it leads to reduced calorie intake. I personally consider this to be one of the simple ways to lose weight.
3. Include Protein, Fruits, and Vegetables in Every Meal
Examples of nutrient-dense foods include foods rich in minerals, proteins or vitamins. They are very rich in nutrients but contain few calories. Eat protein foods like:
- Meat: Chicken, Beef, Bacon, Lamb, Pork, etc.
- Fish and Seafood – Trout, Salmon, Lobsters, Shrimps, etc.
- Eggs: Those rich in Omega-3 are the best.
Also, avoid juices because unlike natural fruits, they contain high sugar content. As the popular saying goes, “An apple a day keeps you far away from the doctor”. So add actual fruits rich in vitamins to your diet, not fruit juices.
In addition to protein, vegetables also contain low calories and are nutrient dense. They also contain higher amounts of fibre. Fibre aids in digestion and increases your feeling of fullness and satisfaction. Hence, you consume less food. Example of low-carb vegetables you can consume include:
- Swiss Chard
Do not forget the goal here. Include a fruit, vegetables or protein at each meal during the month for weight loss.
4. Eat More Spicy Food
Studies over the years show that some spices like black peppers, ginger, cayenne pepper and red chili pepper raise body temperature of individuals (3).
This makes you eat less. It also speeds up body metabolism and causes more calories loss. Spices like ginger and chili can also boost your libido. This increases your sexual urge. Sex is one of the easy and simple ways to lose weight (4).
The main compound found in most hot peppers is Capsaicin. A research conducted by the International Journal of Obesity showed that eating foods that contain capsaicin reduces calorie-intake (5).
Consider adding peppers or other spices like curry, ginger, and cumin in your diet. They are a must-have in every weight loss diet.
5. Get Some Green Tea
Head down to the market and buy some green it. While preparing the tea, add a squeeze of lemon for extra flavor. This will also speed up its antioxidant effects.
You can also prepare ice green tea by yourself at home. Here is how to:
Green Tea( Lemon Grass and Ginger ) Recipe for Weight Loss
- 1 fresh stalk of Lemongrass
- 1 or 2 slices of Ginger
- A Green tea bags
- Few drops of raw honey
- Add crushed lemongrass and ginger slices into the cup of boiled water
- Put the tea bag in the cup and store it in a refrigerator for 10 to 15 minutes.
- You can then put a few drops of honey to it
- Drink and enjoy the iced Green tea.
Add green tea to your diet and drink it regularly. It is one of the quick and simple ways to lose weight.
6. Avoid Junks
This is probably one of the most difficult things to do. Most of us find it difficult to let go of our favorite foods. I will advise you stay strong if you really want to lose that weight. It was not easy for me either but with consistency, I got over it.
Junk foods are high in sugar, calories and fat. They contribute to excess weight gain. It is fine to indulge once in a while. However, to lose weight, you need to limit unhealthy items from your daily diet. Especially when you want to achieve that in one month.
7. Get Enough Sleep
I remember when a couple next door gave birth to their first child few years back. I spent most nights awake due to the constant crying of their twin babies every night. This contributed to my abnormal sleep cycle and unavoidable weight gain.
Yours might be burning the midnight candle or watching movies until dawn. Just know that you could be contributing to weight gain and poor health in general.
An average adult human being needs about eight hours of sleep every day. You cannot get the required hour of sleep if you are up studying, working, or watching TV late at night.
Whatever the case may be, make sure you have a normal sleep cycle eventually.
8. Take Frequent Measurements
One good way to track your progress is to take frequent measurements of your body. Get a measuring tape, a balancing scale, and a digital camera. A phone camera also works fine if you cannot get a digital camera.
When you are ready to begin the journey to weight loss, write down your weight measurement using a balancing scale and your body measurement using the measuring tape. As you progress through your one-month weight loss routine take frequent measurements and some pictures of your body.
The measurements and pictures would tell if you are actually making progress.
This is one of the simple ways to lose weight. You are your own motivation, try and stay positive always. There are times when temptation gets the better of us. Most of us end up picking up old habits. At this moment, it is very easy to give up on trying to lose weight.
Yes, it happened to the best of us. Instead, try to motivate yourself constantly. Say positive things like “I have control over my body” or “I can control my eating”. This should keep you going.
10 Simple Ways to Lose Weight in One Month With Exercise
I was quite athletic during my youth days and did a lot of exercises. Never missed my early morning jogs, squats were my favourite and of course yoga. As I grew older, I put some of these activities aside. Along the line, I noticed I started gaining extra weight.
Immediately, I began exercising again and I lost few pounds within three weeks. At first, it wasn’t easy adjusting back to my old habits. However, I soon began to enjoy it.
Weight loss and exercise go hand in hand, just like Tom and Jerry, lol! You can begin by doing a little exercise at a time. An early morning jog, a 10-minute walk, or even using the stairs instead of the elevator are good ways to start if you are not the athletic type.
Try to increase your daily activities and movement over the course of the one month. The easy way to do this is to find an activity you enjoy doing. Activities to try include hiking, running, dance classes, swimming, and even walking. These are simple ways to lose weight quickly. Working out is a lot less stressful if you can feel like you are having fun.
You can try the gym for cardio muscular exercises. These activities get the heart pumping.
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You do not need to starve yourself to lose weight. Having a healthy lifestyle and eating the right diet can help you lose weight without reducing your daily food intake.
These simple ways to lose weight helped me when I was battling with excess weight. Follow through with them and you should lose a few pounds in one month or less. You can still get that great body you have always dreamed of. Do not give up! Stay Positive! Stay Healthy!