How to lose 6 pounds in 30 days?
Giving yourself 30 days or about a month to lose some weight is a great destination. In one month, you can make many changes that will make significant differences not only in your weight but also in your overall appearance and health. Normally, it is not recommended to lose more than 0.5 to 1 kilogram per week or 3.5 to 4 kilos per month. Fast weight loss is not always safe or sustainable in the long run. Aiming to lose 6 pounds a month may not be a realistic target; on the other hand, by making appropriate changes in your diet, exercise program and lifestyle, you can approach 6 pounds a month.
Section 1
Following a Weight Loss Diet
one
Count your calories. To lose weight, you need to reduce the total amount of calories you take each day.
Reduce 500 to 750 calories every day. This will help you lose 0.5 to 1 pound a week. [2] You can lose 1.3 pounds a week with exercise, but there is no guarantee.
You can use a food diary, a calorie tracking website, or a smartphone app to help you find out how many calories you're currently consuming. If you subtract 500 or 750 from that number, you get a new calorie limit that will help you lose weight.
Consume less than 1,200 calories per day. Generally, it is not safe to take fewer calories than this because it is difficult to catch the amount of nutrients you need daily with this amount of calories. [3]
2nd
Get lean protein at every meal. Protein is a great nutrient group that supports weight loss, especially if you are trying to lose weight fast.
Protein is a very important nutrient for every diet. Studies show that the protein can support metabolism, as well as keep people full for longer. [4]
Try to consume at least one portion (75 - 120g) of each main and snack to take advantage of the protein's weight loss benefits. [5] Consuming protein all day long can spread the full-day effect. [6]
Eat less of them because lean proteins are less calorie. Choose: skinless poultry, lean red meat, seafood, legumes, tofu, low-fat dairy products, seeds such as eggs, beans, lentils, chia seeds and nuts. You can even count cereals like buckwheat, amaranth and quinoa in lean protein portions.
3
Eat plenty of fruits and vegetables. Fruits and vegetables are great nutrients to eat regularly when trying to lose weight. Eat this food at every main and snacks.
Both fruits and vegetables are very low in calories but rich in fiber and other important nutrients. They feed you without adding too many calories to your meals.
Fill half of your plate with a fruit or vegetable. Or one to two servings of either meal. One serving is equal to four tablespoons of heaping cooked cabbage or spinach, a medium-sized fruit such as apple or pear, 30 grams of dried fruit (eg raisins) or a 5 cm thick slice from a large fruit such as melon or papaya. [7] [8] [9]
4
Prefer whole grains instead of processed grains. 100% whole grains are a more nutritious option than processed grains such as bread, white flour or rice. Prefer these cereal types more often. [10]
100% whole grains, less processed and often rich in fiber, protein and other useful nutrients. Processed grains are less nutritious as they lose these nutrients. [11th]
Minimize grain consumption. There is some research that low-carbohydrate or grain-limiting diets lose weight faster than low-calorie diets. [12]
And stick to the proper grain portions. When you prefer to consume cereals, eat about 28 grams of cereals such as cooked oats or quinoa. [13]
5
Control hunger with water. Drinking enough water is very beneficial for your health and can also help you lose weight.
Some studies have shown that when you do not drink enough water and are dehydrated, your body sends signals to your brain that are very similar to hunger. [14] Many people think they are hungry, but they are actually thirsty.
In addition, filling your belly with water helps to soothe hunger all day and reduce your calorie intake.
Drink at least 2 liters of water per day and drink other fluids that provide water to the body. [15] You can also try flavored water, decaffeinated and sugar-free coffee and tea.
Section 2
Weight Loss with Changes in Physical Activity and Lifestyle
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Increase the amount of exercise. The best combination to lose weight is to pay attention to your diet and exercise regularly. Add physical activity to most days of the week to support your weight loss. [16]
Cardio is the number one physical activity that burns calories. Aim for 150 minutes of moderate-paced activity per week or 75 minutes of high-paced exercise. [17]
Try adding two days of weight training. [18] These exercises do not burn as much calories as cardio, but over time it promotes a faster metabolism because your muscles burn fat even while you are resting. [19]
Take more steps during the day. Moving as much as possible throughout the day can also increase the total amount of calories you burn during the day. Try to park your car farther, climb stairs instead of using an elevator and stand up rather than sitting.
2nd
Get enough sleep. Failure to sleep well even in a short period of time such as 30 days may affect your weight loss. Get enough sleep every night to help you achieve your goal.
Most health professionals recommend that adults sleep at least seven to nine hours per night. [20] Make efforts to improve sleep hygiene. For this, turn early and make your bedroom a good place to sleep.
Some studies have shown that when he doesn't sleep well, his body has difficulty losing weight, increases the secretion of hunger hormones, and may even want more fatty, more carbohydrate foods. [21]
In addition, you may lose your motivation to exercise and follow a healthy eating plan while feeling tired and exhausted.
3
Reduce stress. Chronic stress or low-level stress, such as sleep, can prevent you from losing weight. This is especially true if you are trying to lose weight in 30 days.
Stress has a huge impact on weight loss. Even small daily stresses can increase the body's level of cortisol, a stress-related hormone. Sometimes this can make your body lose weight and make you more hungry. [22]
You can also feel tired and exhausted by stress; this may distract you from preparing your meals, exercising and making other lifestyle changes.
Try relaxing, stress relief activities such as: meditation, listening to music, talking to a supportive friend or going for a walk.
Section 3
Having the Right Mentality
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Daily. It may be useful to start keeping a weight loss diary over a 30-day period. You can take notes about the food you eat, the exercises you do, and the overall improvement. You can also write down the challenges or achievements you face during your 30-day diet.
When you try to lose 6 pounds in 30 days, you may notice that at the end of 30 days you have not fully achieved your goal. No problem. If you kept a diary about your successful diet and exercise plan, you can continue with these notes until you really achieve your goal.
Write your meal plans in your diary or record what you eat. You'll see a lot of benefits in dieting, and if you continue to lose weight afterwards, you'll be able to see what works.
You should also write which exercise plan or scheme works best.
You can also use websites or apps on your mobile phone to keep track of your calories and exercises.
2nd
Write motivational quotes. It can be difficult to stick to a strict diet for an entire month. Keeping in mind your goals and motivation can help you focus.
Write small motivational words in your diary, or write them on sticky note papers and stick them on the refrigerator, on the desk in the workplace or on the bedside table.
Think about why you want to lose weight. To wear smaller body pants? To increase your self-confidence? Or to help you control a chronic disease? Write down these reasons so you can remember why you wanted to lose weight.
Review these small quotes and motivational words when you feel that you've been forced or lost motivation. Repeat these to yourself to start feeling a little more positive about your plan.
3
Get ready to answer. Your friend, a member of your family, your food book or the scale, can help you to feel responsible if you're trying to lose weight. [23]
Tell your friends or family members about your 30-day diet and your desire to lose weight. You can get them to support you, but you can call them to keep them up-to-date and write messages or e-mails.
Regular weighing is another way of feeling responsible. Those who regularly weigh will see that they lose more weight in the long run. But don't weigh too often. Weighing once or twice a week is enough to keep track of your progress.
Tips
Always talk to your doctor before starting a new diet or exercise program. Your doctor can tell you if this is safe and convenient for you.
This is the island for 30 days. For just this month, you should reject party invitations, social events or other obligations that might derail your purpose.
If you normally drink sugary coffee or drink alcohol, stay away from them for a month; these are one of the most insidious sources of excess calories. But black coffee has no calories, and most experts allow you to consume a reasonable amount of coffee and even recommend taking caffeine twice a day as a stimulus to help you lose weight. [24]
Obsessing weight loss because over-focusing it can cause you stress. This stress can also have negative consequences.
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