Many people want that magic recipe, that pill that makes them thin, toned and “how God orders” unfortunately there is no magic formula, no magic device, much less a magic pill. If someone told you otherwise, they lied to you!
Unless you really commit yourself and propose above all things to eat healthily and lead a better pace of life, you will not achieve much.
To lose weight it is necessary to make a change of mentality, forgetting what one has been doing day by day, year by year. You must be ready to change the way you eat and your little or no physical activity, but above all motivation.
Motivation has to be one of your main pillars and even if your friends and family do not support you, you must motivate yourself even more.
You have control over your life and your results and no one else.
Everything you can achieve if you propose. Wanting is power!
Once you are determined to change once and for all, I recommend that you follow the steps below. The more you achieve, the better results you will have, so do not settle for a few, propose to achieve all little by little!
How to Lose Weight in a Month in 10 Steps
1. Less Sweet :
Not only do I mean to stop consuming sugar, I mean all products that have sugar or high fructose corn syrup in the factory or preparation.
From now on, for every product you buy; look at the ingredients, if they have sugar or HFCS, look for another option. Examples: Ice cream, cookies, cereals, chocolates, soft drinks, juices / juices box / bottle (although they say they are 100% natural), cocktails, etc. The list is endless.
If you want to sweeten something it is better that you choose to use natural honey, it is a super low calorie natural sweetener and that you can use to sweeten anything (and it tastes great), the good thing is that it lasts heaps since a very small amount sweetens enough.
2. Lower The Refined Flour:
If you like pasta, white rice and white bread, choose to eat them in their whole grain or whole grain version, the fiber that they possess will serve you much more in your struggle to lose weight.
For other products that carry normal flour, forget about them. Examples: Cakes, cookies, muffins, breaded food, pancakes, some white sauces, etc.
If you want to brew something, I recommend you make a mixture of oat bran (fiber) with walnut powder (healthy fat), this option is 100 times better.
3. Avoid Fried or Re-fried Foods to The Maximum:
Clear example: French fries or onion rings. Most oils for commercial and household use, such as vegetable oils are super-harmful to health and high in calories, choose better to use oils such as coconut or olive.
When you avoid fried food, look for a better option such as boiled, steamed, baked or grilled, the goal here is to get as far away from the oil as possible.
4. Avoid processed food:
Now it has become fashionable to sell prepared food that requires only heating in the microwave. Imagine just how many toxins had to have been put to these products to stay in “good” condition, not to mention the amount of sweeteners and oil that were used in its preparation. Another example is mashed potatoes or many fast-food products.
5. Home Made Food:
Try to eat as much as possible in your home or food that you have prepared yourself and avoid eating outside as much as possible. You get better results if you apply all these rules yourself instead of putting yourself at risk under someone else’s spoon.
And if you get to eat out, apply these rules to stay in shape
6. Eat 5 to 6 times a day
In equal and lesser amounts than you are used to. Eating more often in smaller amounts helps to keep our metabolism more active, helping us to burn fat and avoid those fillings and “bites” that cause us the big dishes. Never skip breakfast!
7. Eat chicken, fish, meat and eggs without fear:
All these options in their natural or lean form are extremely high sources of protein, which helps us to rebuild our affected muscle tissues during training routines.
If you are vegetarian, look for other sources of protein such as beans, lentils, chickpeas, green beans, etc. Add to your diet also healthy fats like the one found in avocados, peanuts, walnuts, olive oil, Omega-3 capsules.
8. Color Your Nutrition:
Mix vegetables, fruits, grains, meats and other types of food so that they are extremely rich in vitamins, proteins, carbohydrates and natural fats. The consumption of fruits and vegetables every day is a key factor to lose weight. All this is summarized in rule 1 for healthy eating.
9. Do Aerobic Exercise:
2 or 3 times a week, I’m sorry but there’s no other you can start going for a walk, jog, run, ride a bike, skate, climb stairs your choices!
Our body must experience some pressure, it is necessary to remove it from the vagrancy box to which it has been accustomed for so long and to say: “From today I command!” If you feel that it costs you a world, it is normal and you must fight against it at all costs.
If you do not perform any body activity your body will be used to this and for nothing in the world will want to change your way of being, so you must force it until you get used to it, again, you must show who is boss now. Start slowly and go up.
10. Lift Weight!:
Whether you already do any physical activity or not, you must do something else: Perform weight-lifting exercises.
Many people believe that lifting weights will deform your body, fill it with ugly muscles or fill up with balls, ignoring one of the best ways to burn fat: the creation of muscle, which will accelerate your metabolism for many hours, promoting fat burning.
There you have them. Those are the 10 fundamental steps that you should develop to be able to lose weight in a month and beyond. If you have just given birth, you can follow this guide on losing weight while breastfeeding.
My recommendation is that you carry out one or two at the same time for a period of 15-21 days and then add another 2.
This will help you lose weight healthily and not have the dreaded rebound effect.