How to lose weight in 1 month

, How to lose weight in 1 month

Top 18 weight-loss tips
Are you ready? Here we go.

Start at the top of the list (most important) and go down as far as you need. Click on any tip to read all about it. Perhaps you only need the first piece of advice?

1. Choose a low-carb diet

2. Eat when hungry

3. Eat real food

4. Eat only when hungry

5. Measure your progress wisely

6. Be persistent

7. Avoid fruit

8. Avoid beer

9. Avoid artificial sweeteners

10. Stress less, sleep more

 

 

1. Choose a low-carb diet
If you want to lose weight you should start by avoiding sugar and starch (like bread). This is an old idea: For 150 years or more there have been an infinite number of weight-loss diets based on eating fewer carbs. What’s new is that dozens of modern scientific studies have proven that, yes, low carb is the most effective way to lose weight.
Obviously, it’s still possible to lose weight on any diet – just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: Hunger. Most people don’t like to “just eat less”, i.e. being hungry forever. That’s dieting for masochists. Sooner or later a normal person will give up and eat, hence the prevalence of “yo-yo dieting”.
The main advantage of the low carb diet is that they cause you to want to eat less. Even without counting calories most overweight people eat far fewer calories on low carb. Sugar and starch may increase your hunger, while avoiding them may decrease your appetite to an adequate level. If your body wants to have an appropriate number of calories you don’t need to bother counting them. Thus: Calories count, but you don’t need to count them.
A 2012 study also showed that people on a low-carb diet burned 300 more calories a day – while resting! According to one of the Harvard professors behind the study this advantage “would equal the number of calories typically burned in an hour of moderate-intensity physical activity”. Imagine that: an entire bonus hour of exercise every day, without actually exercising.
Bottom line: A low-carb diet reduces your hunger and makes it easier to eat less. And it might even increase your fat burning at rest. Study after study show that low carb is the smart way to lose weight and that it improves important health markers.

2.Don’t be hungry.
The most common mistake when starting a low carb diet: Reducing carb intake while still being afraid of fat. Carbs and fat are the body’s two main energy sources, and it needs at least one of them.

3. Eat real food-
Another common mistake when eating a low-carb diet is getting fooled by the creative marketing of special “low carb” products.

Remember: An effective low-carb diet for weight loss should be based on real food

4. Eat only when hungry-
On a low-carb diet you should aim to eat when hungry (see tip #2 above). And if you’re not hungry? Don’t eat. Nothing slows down weight loss more than frequently eating a lot of food that you do not need. This, in fact, is so important that it’s worth this section of it’s own.

5. Measure your progress wisely
Tracking successful weight loss is sometimes trickier than you’d think. Focusing only on weight and stepping on the scale every day might be misleading, cause unnecessary anxiety and undermine your motivation for no good reason.

The scale is not necessarily your friend. You may want to lose fat – but the scale measures muscles, bone and internal organs as well. Gaining muscle is a good thing. Thus weight or BMI are imperfect ways to measure your progress. This is especially true if you’re just coming off a long period of semi-starvation (calorie counting), as your body may want to restore lost muscles etc. Starting weight training and gaining muscle can also hide your fat loss.

Losing fat and gaining muscles means great progress, but you may miss this if you only measure your weight. Thus it’s smart to also track the disappearance of your belly fat, by measuring your waist circumference.

6. Be persistent
It usually takes years or decades to gain a lot of weight. Trying to lose it all as quickly as possible by starving yourself rarely works well long-term, that’s just a recipe for “yo-yo dieting”. To succeed, you need something that works long term

7. Avoid eating fruit
This piece of advice is controversial as fruit has an almost magical health aura today. People may believe that fruit is nutritious but unfortunately fruit contains a lot of sugar – around 10% by weight (the rest is mostly water). Just taste an orange or a grape. Sweet, right

 

8. Avoid drinking beer
Beer contains rapidly digested carbs that shut down fat burning. That’s why beer is sometimes referred to as “liquid bread”. There’s a good reason for the term “beer belly.”

9. Avoid artificial sweeteners
Many people replace sugar with artificial sweeteners in the belief that this will reduce their calorie intake and cause weight loss. It sounds plausible. Several studies, however, have failed to show any positive effect on weight loss by consuming artificial sweeteners instead of plain sugar

10. Review any medications
Many prescription drugs can stall your weight loss. Discuss any change in treatment with your doctor., How to lose weight in 1 month

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