How to lose weight easily in a month?

lose weight easily

If you are trying to lose weight, you need a better strategy to find fast and better results. You might be tired of trying different ways of losing weight. When you start a new method, your mind might be saying, “I never would be able to lose weight”. Just go inside your mind and throw out this hopelessness out of it. Because if you try your best, you would get the best results. Believe me.

The content of the article:

  • Why should you lose some weight?
  • What might be the causes for being overweight?
  • Quality of life, being overweight
  • Complications related to obesity
  • Ways to lose weight fast.
  • Diet good for losing weight
  • Weight loss friendly exercise
  • How to lose belly fats fast?
  • The most popular weight loss pills.
  • Conclusions

Why should you lose weight?

Visualize how awesome would you look after losing extra weight. That is enough reason, I think. But you should know:

Merely¬†wanting to lose weight and¬†writing that you want to lose weight isn’t enough. You must break up the task into measurable sub-goals. You must say what your goal is and HOW you’re going to achieve it.

What might be the causes for, being overweight?

There are different factors that can lead to an overweight state. These factors may be:

Genetics:

Obesity in inheritable disease. A person is likely to be obese if one or both the parents are obese.

Overeating:

Eating more; taking more calories to the body than your body burns, leads to gain weight. Especially when you eat high carbohydrate diet, there are greater chances of being overweight.

Also the frequency of eating matters. The frequency of eating means how often you eat.

Physical inactivity:

Physical inactivity is a major factor leading to being overweight. Sedentary people burn less energy than those who are always active and mobile.

Medications:

Some medicine may result in gaining more weight.

Psychological problems and other diseases:

Some diseases and psychological problems can also result in increasing weight.

The quality of life, being overweight:

When you are overweight, your quality of life may be diminished. You would hesitate to participate in enjoyable things. Obese people usually avoid public places. They might face discriminations as well.

Other weight-related issues are:

  • Shame and guilt
  • Depression
  • Social isolations
  • Sexual problems

Complications linked to obesity:

complications linked to obesity- lose weight

Many complications are linked to obesity that may lead to shortening of life. These complications can be reduced or eliminated with weight loss.

Sleep Apnea:

It the condition in which breathing is interrupted during sleep. Snoring is the primary symptoms of sleep apnea. This may lead to:

  • Daytime sleeping
  • Learning and memory difficulties
  • Falling asleep while working
  • Heart diseases
  • Depression and stress

It is growing disease in obese children.

Obesity hypoventilation syndrome:

It the condition in which person becomes unable to breath deep and quick. This results in low level of oxygen and high level of carbon dioxide in the blood. In ancient times, it was known as Pickwickian syndrome.

Symptoms of OHS include:

  • Day time sleep
  • Sleep apnea
  • Difficulty in breath
  • Headache
  • Feeling of tiresome after a very little work.

Obesity causes diabetes:

Obesity is the major factor causing diabetes. This diabetes may be Diabetes type 1, diabetes type 2 and gestational diabetes.

Obesity and cancer:

Studies have shown that obesity is associated with the following different types of cancer.

  • Endometrium
  • Breast cancer
  • Kidney
  • Colon and rectum
  • Gallbladder
  • Thyroid
  • Pancreas
  • Esophagus

Other complications:

The following other complications are also linked to obesity.

  • High blood pressure
  • Heart diseases
  • Liver diseases

How to lose weight fast?

For fast results, you need to eat less and exercise more. If you burn 400 calories more than you eat, you will lose 1-2 pounds in a week. The more eating means more amount of protein in your body. If you have a sedentary lifestyle then, the proteins must be increasing your weight. It does not mean to stop eating, you should eat but should do exercise accordingly.

So, Change your lifestyle and become active and mobile.

Diet for losing weight fast?

For rapid weight loss, the following things can be helpful.

diet for losing weight fast

  • Eat vegetables
  • Drink plenty of water.
  • Stay busy in work. Don’t always think to eat.
  • Eat things that reduce the starch amount in the body.
  • Never skip a regular timed meal.
  • Avoid eating between meal times.

Exercises for fast weight loss

Keep doing regular exercise. It is very important to decrease the fat that has been accumulated in your body. When you keep sweating after exercise, you burn the most part of the fat in the body.

You need to exercise without taking rest for an hour. It does not mean that you would do hard exercise for entire time. You can do light exercise, but should not stop. If you have not started exercising yet, you should see a doctor. He would make sure that you are ready to start exercising routine.

Firstly you should start with easy exercises and then should go on increasing difficulty level. Soon you would start realizing that you have really started to lose some extra weight.

There is some smartphones app that tell you the exact exercise to do. Also, these apps show the position how exactly you have to do, gives time and many other options.

Drink mainly Water

Fruit juices and energy drink has about 100 calories of energy. They cannot satisfy your thirst. Avoid all such things.

Water is the best one for you. It does not have any calories but still can satisfy your thirst. If it is too boring you can add lemon wedges to it.

Drink coffee before exercising

Sometimes, overweight or obese people finds it very hard to exercise and say that we don’t have the energy to work out.

Here you have the option to take coffee an hour before you start working out. This will make you burn more fats, without realizing you are exercising harder.

Cut back sugar and carbs

Sugar and carbs are food that stimulates insulin secretion in the body. It is a hormone of fats storage.

When insulin production goes down, the body has an easier time to burn fats. Also, it is beneficial because kidney sheds out all excess water and sodium, reducing unnecessary water in the body.

Lift heavy weight:

It also recommended losing fats fast. Heavy weight lifting burns your calories and prevents metabolism from slowing down. This makes muscles stronger and lessons fats level easily.

If this option is not good for you, do running, swimming or jogging.

You don’t need to starve to lose weight:

If you reduce your starch and Carbs level, you’ll reduce insulin production. This decreases your hunger. So, the hormonal environment can make your brain to remain stick to your weight loss plan.

Intermittent fasting:

It is important for those who are unable to control their eating habits. Overall, it will make you take less calorie. Intermittent fasting useful in other ways also.

Sweetened green tea

Green tea is a natural beverage loaded with antioxidants. It is linked with fat burning resulting in rapid weight loss. Moreover, it also increases the energy expenditure of the body by 4%.

What things to avoid when you are trying to reduce your weight?

The food you choose always have a major effect on your body weight. You should not eat below things to avoid being overweight or obese.

  • Potato sticks and French fries
  • Drinks having more sugars
  • White bread
  • Chocolate bars
  • Most fruit juices
  • Cakes and cookies
  • Alcohol especially beer
  • Pizza

Sleeping well at night and stress:

We often neglect sleep and stress. They are necessary factors when it comes to health. Both these affect weight and appetite.

Sleep and stress may disturb the hormonal level. Less sleep causes the disruption of appetite-regulating hormones named as leptin and Ghrelin.

Similarly, another hormone called cortisol is elevated when you are in a stress condition.

These hormone disruption may lead to several diseases including Diabetes and obesity.

Eat fiber rich foods

Fiber rich food would make you feel full for longer. Studies have shown that a fiber commonly called as the viscous fiber is useful to lose weight fast. By making you feel full, it decreases food intake. So, results in reducing weight.

Use smaller plates for unhealthy foods.

This step is for those who cannot avoid unhealthy foods. Trying small plates has psychological effects. And if you are eating some food that really has effects in losing weight or in other words is healthy, you should use bigger plates.

Stop to eat late at night

Some people eat late at night increasing their calories which lead to gain weight. Why do you feel the need to eat? Are you hungry? Are you stressed? Did not you eat your regular meal? These are few questions you need to ask yourself if you eat late at night. The most dangerous are that you start to develop this bad habit.

Plan your meal routine and don’t do the mistake of missing your meal. Have a look at the things you are about to eat. If you routine your meal, you’ll remain full. As a result, you would not develop the habit of eating late at night.

How to Lose belly weight fast?

The following tips would work great if you, want to lose belly fats fast.

  • Avoid foods containing sugar. Don’t sweetened drinks.
  • Eating more amount of protein is long term strategy that reduces belly fats easily.
  • Cut carb from your diet.
  • Eat food containing fiber especially viscous fiber.
  • Exercise can be more helpful for reducing belly fat.
  • Track your food and know how much exactly you eat daily.

The most popular weight loss pills:

To lose weight fast, you can also try pills and supplements. These are also known as anti-obesity pills. Every drug or supplements would have its own mechanism, but the most of them will have one of the following mechanism:

lose weight pills

  • By reducing appetite; some pills work by making you feel full. This makes to avoid the intake of extra calories.
  • By reducing absorption of nutrients; like fat and make you take fewer calories.
  • By increasing fat burning process; such supplements make your body burn more calories.

1. Garcinia Cambogia Extract

Garcinia cambogia is a fruit shaped liked pumpkins. It became popular in 2012. The skin of this fruit contains an acid called hydroxy citric acid. This ingredient from garcinia Cambogia is sold in the market as diet pills.

It works by inhibiting fats producing enzymes. There are no serious side effects but may slow down the digestion.

2. Hydroxycut:

Hydroxycut is currently known as a most important supplement in the world. It has several ingredients that help in weight loss including caffeine and some plants extracts.

Some people who are sensitive to caffeine may get side effects like, nausea, anxiety, diarrhea, and irritability.

3. Caffeine:

Caffeine is metabolisms booster. It is found in green tea and is also added to different kinds of processed foods. It has also been used in weight loss pills.

High caffeine intake may cause problems such as insomnia, anxiety, and can also reduce the quality of sleep.

4. Alli

Alli works by decreasing the rate of digestion of fats in gut. So, stops intake of calories from fats.

This can cause the deficiency of vitamins A, D, E, and K called as fats soluble vitamins.

5. Raspberry ketones:

It has an own distinct smell and is found in Raspberries. It works by increasing the breakdown of fats. Adiponectin hormone is released as a result of the breakdown of more fats. It believed that it is linked to weight loss.

This can produce raspberry smell in your burps.

Conclusions:

In short the steps that would work best in losing your weight are:

  • Eat high protein meals.
  • Avoid sugary drinks. Don’t go for fruit juices.
  • Drink water before meals.
  • Choose food that is friendlier to lose weight fast. See the list above.
  • Eat fibers such as viscous soluble fiber.
  • Eat meal slowly.
  • Use smaller plates in case of eating unhealthy foods.
  • Get good sleep every night.
  • Intermittent fasting can also work better.

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