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Weight loss in one month | How much weight you can lose in 30 days? | Healthy ways to lose weight | #weightloss

Weight loss in 30 Days

The answer can vary, Yes, some people can actually lose a significant amount of weight in a month, and a few others can struggle for it, and find out challenging to do so. Not because of, you don't put enough effort or don't exercise diet, etc. because every person is different and each body takes times to adopt new things, works differently, and provides slow results. As we know that every journey has a start point, then let this first month be your start point to achieve your desired weight goal.

Now that you are all set to start your one-month weight reduction journey let's know a few practical things,

- It's not possible to reduce more than 8 kgs in a month healthily.
- Only dieting and no exercise, won't work.
- Just training and no dieting, won't work.
- Water dieting for more than a week can lose your fat as well as muscle.
- Keto diet can be annoying for a month, and no carb at all can affect your brain health.
-  Intermittent fasting, not for every individual and workout can be difficult with fasting.
- HIIT (high-intensity interval training) can be effective with proper diet and determination.

What to do?

- After you wake up in the morning, take a glass of water. No need to add lemon, honey, warm the water, etc. (it's always optional) but drinking water in the morning keeps the body hydrated, all your cells are nourished, metabolism starts and reduces the morning headache, body-ache.

- Start your day with a healthy and the right amount of breakfast, eat complex carbohydrate only in your breakfast and at no time of the day. A complex carbohydrate is going to provide you energy throughout the day.

- Initially, include cardio to your daily routine, studies show that cardio provides the best results if done in the morning, it helps in burning the fat calories, increasing the metabolism. Include at least 20 to 30 minutes of walking, running, jogging, rope jumping, cycling, or aerobics to your daily life.

- Drink plenty of water throughout the day, especially after you get up in the morning; it kicks starts your metabolism and cleans your digestive system. Remember to drink water at least 1 hour after your meal (breakfast, lunch, dinner) because your the digestive juice in your stomach will break down the food you ate and drinking water just after the meal can dilute the fluid making it less effective.

- Include protein (egg, chicken, soy, paneer) to your lunch, have soups and salads. Do not take carbohydrate in your lunch and dinner. Avoid white rice, all-purpose flour, wheat flour, multigrain, brown rice, etc. in your meals. You can take wheat and brown rice in the morning if you wish to.

- After a few days include some light weight training to your daily routine. Do the cardio in the morning and keep the weight training to the evening, this will help to increase your stamina, and reduce calorie even faster, especially when you are sitting or sleeping. (the repair mechanism) 

- Take a light dinner; only salads can be best. Remember to eat healthy snacks whenever you are hungry like cucumber, apple, carrots, healthy nuts, etc.

- Completely avoid sugar, sugary food, juices, fruits that are high in sugars. 

- Completely avoid saturated fats, butter, clarified butter, shortenings, etc. But do take healthy fats found in nuts, egg, avocados, virgin olive oil, coconut oil, etc. Fats are essential for our body, and it functions, so do not go for a boiled diet for a long time.   

Take these few steps to reduce your weight, and definitely, in a month you will find a significant weight reduction. Remember, weight reduction with good food and a moderate workout is the key for healthy you, Wish you all the best for your weight loss journey, believe in yourself and stay healthy.

*Disclaimer- This article is written to provide only information and general idea.
This article should not be used, to diagnose or treat any medical condition.

Please consult your healthcare provider before any diagnosis, treatment or medication.


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