Reaching your weight loss goals is a huge challenge, no matter how much weight you want to lose, however, making a few small adjustments to your diet and lifestyle makes losing weight much easier.
What weight can I lose in 1 month?
What's the quickest way to lose weight in a month?
Reaching your weight loss goals is a huge challenge, no matter how much weight you want to lose, however, making a few small adjustments to your diet and lifestyle makes losing weight much easier.
And by making a few small changes to your daily routine, you can safely lose up to 4.5 kilos in just one month, according to Healthline.
1. Cut back on refined carbohydrates:
Cutting back on carbohydrates is a simple way to improve the quality of your diet and lose weight further, and studies show that a diet rich in refined grains is associated with more body weight than a diet rich in nutritious whole grains.
One large study of 2,834 people also found that people who ate more refined grains had, on average, more belly fat than those who ate more whole grains.
2. Have healthy drinks:
Choosing healthy drinks is another simple way to increase weight loss effectively. Sodas, juices, and energy drinks are often loaded with sugar and extra calories that contribute to weight gain over time.
Conversely, water helps keep you feeling full and temporarily boosts your metabolism to lower calorie intake and promote weight loss.
3. Eat more slowly:
Eating slowly is an effective strategy to reduce food intake and promote feelings of fullness.
For example, one study of 30 women reported that eating slowly reduced calorie intake by an average of 10%, increased water consumption, and resulted in a feeling of fullness more than eating quickly.
Another study showed that eating slowly increases the levels of certain hormones in the body that are responsible for promoting satiety.
4. Add fiber to your diet:
Fiber helps stabilize blood sugar and makes you feel fuller for longer, and multiple studies have proven that fiber has a powerful weight loss effect.
5. Eat a protein-rich breakfast.
Waking up to a healthy, protein-rich breakfast is a great way to start your day and stay on track to achieve your weight loss goals.
Increasing your protein intake helps you lose weight by reducing appetite and reducing calorie consumption.
Another study of 20 teenage girls found that eating a protein-rich breakfast increased feelings of fullness and lowered levels of certain hormones that stimulate hunger.
6. Get enough sleep every day:
Establishing and sticking to a regular sleep schedule is another important factor for successful weight loss, and according to a small study, depriving nine men of sleep for one night significantly increased hunger and levels of ghrelin, the hormone that stimulates appetite.
On the other hand, a study of 245 women found that improving sleep quality and getting at least seven hours of sleep each night increased the likelihood of successful weight loss by 33%.
7. Eat vegetables:
Vegetables are incredibly nutrient-packed, providing vitamins, minerals, antioxidants, and fiber.
Another large review of 17 studies of more than 500,000 people found that those who ate the most vegetables had a 17% lower risk of being overweight or obese.
Several other studies suggest that increasing your fiber intake from high-fiber foods, such as vegetables, is associated with lower calorie intake and lower body weight.