Weight Loss

Gaining an extra few pounds is easy. Eating the wrong foods and not exercising piles on the pounds fast. Losing weight, even a single pound, is not easy and it takes strict clean eating and grueling exercise. The more intense the exercises, the faster you lose those unwanted pounds. Do you want to fit into that pretty party dress? Find out how to lose weight in a month!

Clean out your kitchen

The first step towards the weight loss program is to clean out your kitchen of all unhealthy food and drinks. Get rid of all fizzy drinks, beer, and wine. Throw out all those creamy salad dressings, mayonnaise, fatty meats and processed cheese. Throw away all those frozen dinners you bought at the store that happens to be loaded with sodium, which causes bloating.

Throw into the bin all sweets like candy bars and ice-creams. Trash potato chips and anything remotely related to baked sweets like cookies, white bread, and sugary cereals. The idea is to get rid of anything that might tempt you to indulge in unhealthy eating.

Buy everything afresh

Now, go to the store and head to the fresh produce section. It will be your new best friend for the following 4 weeks. Buy things like tomatoes, leafy greens, carrots, celery, cauliflower, and broccoli. Berries are low in sugar, so add those to your shopping. Bananas and apples are great on the go snacks, so don’t miss out on those either.

Nut butter which has no added sugars or anything else are also a plus. Sprouted bread and rolled oats come in handy. You have to shift to healthy oils. Extra virgin olive oil and coconut oil are excellent choices. Add frozen vegetables for those nights you feel time-strapped or the fresh varieties are unavailable. Use dried spices, balsamic vinegar, and lemons to add some zest to your meals. Choose lean meats; go for chicken breasts or some turkey and fish. Add unsweetened almond milk to your list, eggs, and Greek yogurt.

Drink Lots of water!

The importance of hydrating can never be over emphasized, whether you are losing weight or not. Drinking water throughout the day ensures you suppress cravings. Sometimes your body confuses thirst with hunger and drinking a glass of water clears that confusion. You should always aim to drink half your weight in water. Whatever your weight is, drink water equivalent to its half. This is usually a challenge for many. Buy a large water bottle if you can’t keep up, and purpose to finish a certain amount by evening. If plain water does not excite you, go for infused water. Add a few slices of fruit to it and it’ll taste better.

Reduce your calorie intake

The first week, drop your calorie level to 900 calories. Eat snacks that contain lots of water such as celery. Avoid processed foods like spaghetti and pasta. Avoid fruits that have lots of sugar like pineapples and mangoes as they spike your calorie level. Drink lots of water and green tea to stave off the hunger pangs.

Cut down on portions

For you to be able to lose 15 pounds in one month, you need to drastically reduce your meal portions. It takes a bit of time to adjust, but by the end of week 1, you will have adjusted. Make sure you chew slowly and the food is completely ground before you swallow. Eat more of lean proteins and vegetables, eating less of fruits and carbs. Try and eat 5 small meals rather than three big ones.


You have to exercise to burn off excess calories. The aim is to burn more calories than consumed. A combination of strength and cardio training should be included in your workout. Aim to train at least 4-6 times a week, in which some days you can jog. You can try to run uphill, making the run more challenging and to get your cardio fired up. Do some planks and sit ups to firm your core. Squats and lunges to tone your glutes and your legs. High-Intensity Interval Training (HIIT) is a highly effective means to getting rid of stubborn belly fat, so incorporate it into your routine.

About The Author:

Purnima Gupta is a voracious reader and avid thinker at heart – a good combination that makes concocting words on paper easier.

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