Method one: We eat less
1- Eat 500-1000 fewer calories each day. Reducing your calorie intake is one of the best ways to lose weight. By reducing your daily calorie intake by 500-1000 units, you will lose from 500 grams to 1 kilogram per week (depending on your weight and how much you are eating now). Combined with exercise, this can help you shed 5 pounds in a month.
The minimum number of calories you need to consume daily is 1200 for women and 1800 for men. Do not eat less than this minimum for a healthy and safe weight loss.
Talk to your doctor or dietitian about how you can best cut calories.
2- Count how many calories you are consuming each day. Calorie counting can help you plan your daily meals and also figure out if you are making progress towards your goal. Whatever you start to eat, check the package for how many calories it contains, and then write that number down on your phone or notebook.
If you are not sure how many calories there are in any food, look online for information. For example, you can enter the query: "The number of calories in one serving of brown rice" or "How many calories are in an apple?"
3- Replace high-calorie foods (such as processed meats) with fruits and vegetables. This is an easy way to cut down on the number of calories you consume daily. In addition, these foods are generally better for your health.
Peaches, oranges, and grapefruit are all less than 70 calories.
Tomatoes, 3/4 cup beans, 1 cup broccoli all contain 25 calories.
High-calorie foods to avoid include ice cream, cheese, peanut butter, fries, white bread, and chips.
4- Prepare food at home to control how many calories you consume. In a cafe or restaurant, it is more difficult to choose healthy, low-calorie meals. When cooking at home, you can accurately measure the calorie content of a particular dish.
5- Plan your meals ahead of time to avoid relapse. If you are on a diet, do not rely on short-term decisions, this can lead to the wrong choice. By planning ahead of time with your writing techniques, you can eliminate this risk. [four]
Each evening, make a list of what you will eat the next day, including breakfast, lunch, dinner, and any snacks in between.
To save time, prepare portions in advance and store them in the refrigerator.
6- Avoid high-calorie drinks - this includes sodas and certain types of coffee. Liquid calories don't provide the same saturation as regular meals, so it's easy to overdo them. By eliminating high-calorie drinks from your diet, you can reduce your daily calorie intake. Replace these drinks with plain water, tea, or soda.
If you drink coffee every day, stick to the black variety. Avoid types of coffee that are high in fat and sugar.
7- To fill up faster, drink a glass of water before each meal. If you are constantly hungry after meals, it will be difficult for you to lower the number of calories you eat daily. One way to avoid this is to drink a full glass of water before starting your meal. By partially filling your stomach with water, you will fill up faster, which means you will eat less.
Method 2: Do more sports
If you don't have a full hour of free exercise, try dividing it into 2 sessions of 30 minutes each. For example, you can practice 30 minutes in the morning and 30 minutes in the evening.
For more motivation, buy a membership to a fitness club or sign up for a sport.
2- Set a goal to burn 500 extra calories every day through exercise. This will help you lose about 500 grams per week. This tactic, along with reducing your calorie intake, will allow you to lose 5 pounds in a month.
3- To burn more calories, do vigorous aerobic exercise. Since you are trying to lose 5 pounds in a month, you need to exercise very intensely in order to burn a lot of calories. Of course, moderate aerobic exercise, such as swimming or walking, can also help you lose weight, but active aerobic exercise will do it in a shorter amount of time. Here are some vigorous aerobic exercise to try:[nine]
run;
bicycling;
walking long distances or with sharp climbs;
jumping rope;
dance aerobics.
4- Stay active day after day to burn more calories. Look for ways to include moderate exercise in your schedule, such as taking the stairs to the office instead of the elevator. Physical activity throughout the day will help you reach your goal of burning an additional 500 calories.
If you live near work, give up your car and walk or bike there.
Make it a goal to walk for 30 minutes every day during your lunch break.
5- If you want to not only lose weight but also build muscle, do strength exercises. Strength training does not burn as many calories as aerobic exercise, but it does help build muscle. If you also want to build up while losing weight, divide your exercise routine into strength and aerobic activities. But remember to eat less, as exercise alone will not burn a lot of calories.
You can do a set of exercises with a barbell or dumbbells, exercise on strength machines, and do push-ups.
Method 3: Track progress
Your food diary does not have to be a printed book. You can track your food in your phone notes or use a dedicated app.
For example, you can try MyFitnessPal, My Daily Bits, or DiaryNutrition. You can download applications and read reviews about them on Google Play.
2- Track how many calories you've burned through exercise. Just as with nutrition, it's a good idea to keep a record of the number of calories lost after daily exercise. This way you will know if you are losing enough weight. If over time you find that cutting back on your diet and exercising is preventing you from burning 1,000 calories every day, then you need to make adjustments to your schedule.
To find out how many calories you burned during sports, enter into the special online calculator what exercise you did and how long it lasted.
3- Weigh yourself every day as soon as you wake up. Since you are trying to lose weight in a short amount of time, it is very important to track your progress. Weighing yourself daily can help you figure out if you need to eat less or exercise more.
The weight will not decrease every day, however, if you notice that it increases or stays in place during the week, then you need to change something.