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How to Lose 20 lbs In 1 Month (8 Effective Tips)

Having an excess weight of 20 lbs in your body can be a really bothering experience. Many people try out thevarious methods suggested by their friends or relatives but do not get satisfactory results.

How to Lose 20 lbs In 1 Month

 

How to Lose 20 lbs In 1 Month

Having an excess weight of 20 lbs in your body can be a really bothering experience. Many people try out thevarious methods suggested by their friends or relatives but do not get satisfactory results. For some people losing weight might not be that tough,but they realize that somehow they are unable to maintain the new weight thatthey have achieved.

Within a few days they regain the weight they have lost andcome back to their original shape. However following some highly effective andsafe methods can help you to get rid of this unwanted mass in just a month andalso help you to maintain that slim and trim figure on a sustained basis.

Weight loss of twenty pounds can be achieved in a month provided youfollow an optimum blend of these three regimens – diet, exercise, andsupplement/drug. Professional athletes mix all these three methods in theirweight loss endeavors. Various “slowcarb” diets are also being devised which are extremely effective in the weightloss programs. A few basic tips thatalways need to be kept in mind are:

TIP 1 : Count Calories

It may seem obvious, but counting calories is one of the simplest and most effective ways to begin losing weight quickly.

Weight loss occurs when you expend more calories than you consume, which can be accomplished by either reducing your intake or increasing your physical activity.

While calorie restriction alone is not considered a sustainable way to lose weight, counting calories can be an effective weight loss tool when combined with other dietary and lifestyle changes.

Keeping track of your calorie intake can raise your awareness of what you’re putting on your plate and provide you with the information you need to make healthier choices.

TIP 2: Avoidance of “white” Carbohydrates

The easy thumb rule would be to stay away from consumption of anycarbohydrate diet that is white in color. So, the foods which fall under thiscategory would be rice, bread, cereal, pasta, potatoes, and also fried foodtaken with breading.

However exceptions can be made if you undergo resistancetraining. But to be on the safer side, it is better to avoid consuming anythingwhite for carbohydrates.

TIP 3 : Consume More Water

Increasing your water intake is a simple way to lose weight with little effort.

In fact, a 12-week study found that combining a low-calorie diet with increased water intake before meals resulted in 44 percent more weight loss.(Source)

According to research, water can help you lose weight by increasing your metabolism and thus temporarily increasing the number of calories you burn after eating.(Source)

Drinking 16.9 fluid ounces (500 ml) of water after 30–40 minutes increased metabolism by 30%, according to one study of 14 adults.(Reference)

Drinking water with meals can also help you feel fuller, which can reduce your appetite and intake.

One small study, for example, found that drinking 16.9 fluid ounces (500 ml) of water before a meal reduced subsequent calorie consumption by 13%. (Source).

To maximize weight loss, drink at least 34–68 fluid ounces (1–2 liters) of water per day.

TIP 4: Persisting with the Same Meals Repeatedly

The people who are most successful in their dieting endeavors are thosewho persist with the same category of food products. This is true for both fatloss as well as muscle buildup programs. Given below are the food items whichought to be persisted with regularly.

If you feel bored having the same dishagain and again, then try to be innovative. Try out the various combinationspossible with the food items mentioned.

Food Items for Protein Consumption: Egg white along with a complete egg,Chicken thigh or breast, Organic beef that is grass-fed, Pork

Leguminous Food Items: Black beans, Lentils, Pinto beans

Vegetables: Asparagus, Spinach, Mixed vegetables, Peas.

Don’t Miss out ; Boiled egg diet 14 days (20 Pounds to lose)

You can consume as much as you want of the abovementioned food items.Remember to stick with the basics like having meals four or three times a day.You have to eat in an intelligent manner when going out to dine at therestaurants. You can easily ask for vegetable or salad dressings from thewaiters present over there.

Try to avoid potatoes and French fries whichcontain a very high percentage of carbohydrates. You might be surprised to knowthat Mexican cuisine contains a substantially low amount of carbohydrates.Vegetables which are present are lower in carbohydrate content, when comparedwith rice.(Source)

Many people complain that they feel weak after consumption of dietswhich are low in carbohydrate content. Hence they quit from these diet regimesciting reasons of insufficient calorie intake.

If you compare half cup of ricewith that of spinach the calorie counts come to 300 and 15 respectively! Youought to remember that vegetables are calorically less dense and hence that hasto be compensated by a leguminous diet for adding the caloric load.

Althoughmany athletes in order to boost their body metabolism split their diet intakefor the entire day into 6 or 8 times, it is practically not feasible for thecommon person.

A good balance would be to consume food for 4 times a day. Youcan consider having your breakfast at 10 A.M., lunch at 1 P.M., a smaller lunchfor the second time at 5 P.M., and dinner at 10 P.M. In between you canactively engage yourself in sporting activities in the evening from 7.30 to 9P.M.

TIP 5: Avoid Intake of Calories through Liquid Diet

Try to consume as much as water possible, as that would reduce your urgeof having other high calorie beverages.

You can also consume lot of unsweetenedtea, iced tea, coffee (devoid of the white-cream), diet sodas and other low–calorie/no-calorie beverages.

Drinkingsoft drinks or juice prepared from various fruits should be avoided. Research has shown that consumption of winein limited amounts can help in fat-loss and in recovering quickly from thesport injuries.(Source)

TIP 6 : Eat More Fiber

Fiber moves slowly and undigested through your gastrointestinal tract, slowing stomach emptying and keeping you feeling fuller for longer. (Source)

In one study of healthy men, 33 grams of insoluble fiber, which is commonly found in wheat and vegetables, was found to be effective in reducing appetite and food intake. (Reference)

Fiber’s satiety-boosting effects may result in significant weight-control benefits.

One study found that increasing fiber intake by 14 grams per day resulted in a 10% reduction in calorie intake and 4.2 pounds (1.9 kg) of weight loss over a four-month period, even when no other diet or lifestyle changes were made.(Source)

Furthermore, a 20-month study of 252 women discovered that every gram of dietary fiber consumed was associated with 0.5 pound (0.25 kg) less body weight and 0.25 percent less body fat.

Fruits, vegetables, whole grains, nuts, and seeds are all high in fiber, which is essential for a healthy weight loss diet.

TIP 7: Give Yourself A Break for One Day In A Week

It is humanly very tough to always maintain a tight leash on yourdietary pattern. You would definitely have the urge to indulge in some foodswhich you like. So keep one day allotted for that purpose. Allow yourself the freedomto eat whatever you feel like on that day.

But remember that you would not evenlook back at those items for the next 1 week. This is really a very practicalapproach. Surprisingly, it has been noticed that instead of increasing yourbody’s fat content, this sudden increase in calorie intake for just one dayenhances the rate of fat loss!

You also ensure that the metabolic rate of yourbody is not hampered due to sustained calorie restriction.

TIP 8 : Effectively Implementing the Calorie Shifting Technique

The technique of calorie shifting can be effectively used for losingweight rapidly. This process involves fooling the metabolism system of yourbody.

In this method you have to boost your body’s metabolism by eating mealsseveral times a day and still managing to retain almost the same amount ofcalorie intake. Since you consume food in small amounts each time frequentlyinstead of large volumes at one go, your body’s metabolism level is alwaysraised thus effecting greater calorie burnout.

It has been observed that aperson can lose about 11 pounds of weight in just a week by implementing thismethod intelligently. You can stick with this diet till your desired resultsare achieved. So, if you want to achieve the weight loss of 20 pounds you caneasily attain that within 30 days.

What do you think?

Written by Pimpletube

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