The First 30 Days Of A Weight Loss Journey | How To Start A Weight Loss Process?
Excessive weight gain has become a major issue worldwide. Everyone nowadays wants to shred those extra pounds on their body – to show those attractive abs. However, not everyone knows what to do! If you are one of those people in search of a well-planned weight loss tips guide, you are at the right place!
In this article, we’ll present you with a guide of tips for 30 days through which you can lose weight/pounds. Following are the focus points;
- How Can I Lose Weight In 30 Days?
- Week 1 – Starting The Weight Loss Journey
- Week 2 – Listen To Your Body!
- Week 3 – Don’t Give Up Just Now!
- Week 4 – Your Weight Loss Goals Are Starting To Happen!
How Can I Lose Weight In 30 Days?
You can significantly lose weight/pounds in 30 days. Below we represent a sustainable strategy by which you can motivate yourself towards a weight loss lifestyle. Following are the simple 3 weeks guidelines you need to follow.
Week 1 – Starting The Weight Loss Journey
Commit your first week to prepare your mind and body for weight loss. Moreover, check your current body weight before starting your weight loss diet.
- Wake Up Call
Get started by searching for the reason why you want to lose weight. When the tough times arrive, where you want to end everything, that reason can motivate you to jump back up to your journey!
- Ask For Help
Consult a healthcare provider, a registered dietitian (RD), or get advice from a certified personal trainer. Get yourself medically examined if your body is in a medically perfect state to lose weight or not.
- Set Goals And Meal Plan
Set your goals for the whole week and create a list of meals that you will be eating. Breakfast, lunch, snacks, as well as for dinner.
Start with avoiding unhealthy processed high calories foods, unhealthy snacks, oily foods, sugary items, and high carb foods such as fried items, fast food, high calories donuts, ice creams, starchy vegetables, and other high calories foods.
Research suggests that weight loss fitness goals are easy to follow when the goals are well planned. It keeps you focused as well as motivated during the whole journey.
- Focus On Developing Small Healthy Habits
Try to make small lifestyle changes/habits, such as drink warm water as soon as you wake up. Taking the stairs every day instead of elevators. In addition, when stairs seem easy, skip one stair and jump to every other. This will be just like making lunges!
- Go Grocery Shopping
A study done in 2015 found that individuals who do grocery shopping with a list may result in improved health and decreased body mass index.
Leave for some healthy grocery shopping! Pick healthy and fresh vegetables, fruits, and other foods from your supermarket.
Weigh yourself at the end of the week.
Week 2 – Listen To Your Body
In the second week of the 30 days weight loss journey, your body became familiar with consuming healthier alternatives and light physical activity. Now, time to move forward!
- Meal Plan And Track Along The Way
Spend the first day of the diet planning your meals. Try new weight loss recipes with more vegetables and lean meats to supply a good source of protein to your body. Make salads and veggie soups as snacks and prefer fruits for sweets.
- Indulge In Physical Activities
Participate in some sports programs or social events to increase your total physical activity status. This will help you burn calories that you consume on the same day. Moreover, hydrate frequently!
- Leave A Sedentary Lifestyle Behind
We understand that it can be pretty exhausting and tough to leave your comfy couch and get up for work. But that’s the whole point! You need to break through your laziness and indulge in a healthy lifestyle full of physical activities and productive thoughts.
Weigh yourself at the end of the week
Week 3 – Don’t Give Up Just Now
There comes a time at the beginning where your hope levels unbalance. But you have to get up and get back on track of losing. You can’t back out just now!
- Set New Stronger Goals
Remind yourself of those initial weight loss goals that you had set in the first week. Create a plan for the whole week, where you are going, what foods you will be eating, what exercises you will be doing, everything!
- Stay Consistent
CNN health channel states that “To achieve your weight loss goals, be consistent.” don’t give up and keep on eating a low-calorie diet and exercising.
- Start Exercising
Join a gym or start exercising at your home for 20 to 30 minutes to burn calories. Perform exercises like planks, jump rope, as well as jogging, and brisk walking. Several researches show evidence that all types of exercises provide health benefits such as better cardiac health, prevention from type 2 diabetes, optimal weight gain, weight loss, and plenty of others.
Weigh yourself at the end of the week
Week 4 – Your Weight Loss Goals Are Starting To Happen
Give yourself a round of applause for how well you performed for the last 3 weeks!
- Tighten Your Calorie Restriction
Finally, set a calorie-restricted diet limit such as 2000 calories a day. Then, make a weight loss meal plan for the whole week accordingly. A deficient diet in high carbs, saturated fats, high sodium, high calories, sugary drinks, sugary foods, soda, full-fat dairy, processed foods, red meat, high fat, and high calories fried foods as well as bakery items.
Include slow-digesting and healthy foods. Examples include peas, eggplant, carrots, broccoli, tomatoes, green beans, red peppers, avocado, olive oil, fresh fruits, full protein greek yogurt, salmon, tuna, and others.
Research shows how calories restriction diets affect health and lifespan in people. Some studies show that weight gain, obese person and overweight people start to lose weight by adopting a strict calorie-restrictive diet.
- Get Support And Celebrate Losing Weight
Look for a friend or share your weight loss success with your family. Go for lunch with them on the weekends and reward yourself with anything you want to eat but in small portions. Although, you can reward yourself with non-food items too.
Research demonstrates that providing yourself a non-food reward on a weight loss diet on weekends can keep you motivated on your goals of losing weight.
- Indulge In High Physical Activity And Exercise
Starting a brisk walk and daily workout burns calories for more than 30 to 60 minutes (even 1 or 2 hours if you feel like it) as your stamina levels are now increased than before. This workout consistency will help you to maintain a healthy long-term weight.
- Track Your Progress
Lastly, take a journal and track your weight loss progress(lost pounds). Now, you can identify which foods assist your body in losing weight and what frequency of exercise is good for you. You have everything noted in your journal.
Keep dieting and exercising to lose weight further!
Weigh yourself at the end of the week
The Final Takeaway
Weight loss in 30 days shows slight results, but it is definitely possible. Get your medical health care provider's advice. Then based on their guidance, control your cravings, stick with your reduced total calories intake, track your progress, check your weight per week, and keep exercising for long-term fitness results!
DISCLAIMER: The content of this article is for informational purposes only, and although Reshape.Me strives to keep the information up to date and correct, it does not replace the advice of a healthcare practitioner. Be sure to consult a licensed medical professional if you require personalized support that may affect your health. Any reliance on this information is therefore strictly at your own risk.