How to lose weight in 30 days Losing weight fast in 30 days may or may not be possible. For starters, it depends on how much weight they have to lose. Someone who has 5 kilograms to lose is much more likely to reach the target than someone with more weight. To lose 0.5 kilograms you have to burn 3500 calories. If you are going to spend 500 more calories than what you eat every day, you will lose half a kilo per week. The best way to do this is through moderate exercise and a healthy diet. Often, eliminating junk foods, such as those high in fat and sugar, is enough to start losing weight fast. Simple tips to lose weight fast • Do 30 minutes of exercise every day. Go for a walk, swim and do some running. Join an aerobics class. Pick the exercise that you enjoy, whether is zumba, yoga, or spinning, don’t force yourself into an activity you won’t like. • Throw away all junk food in your home. This means getting rid of fries, soda, ice cream, cookies and sweets. If you don’t keep any of these types of food at home, it will be easier for you not to eat them. • Make a menu plan for one week. Include breakfast, lunch, dinner and two snacks. Include whole grains, vegetables, fruits and lean proteins. Consume fats in moderation and go easy on the red meats.
• Make a list of groceries you need for your menu and go shopping. Never go grocery shopping with an empty stomach! You’ll end up buying things you don’t need.
• Prepare food in advance. Wash and cut the vegetables. Cook rice or pasta early. Meal prep is a hot tendency right now; you can take Sunday to do the meals for the entire week. • Eat at the table. Concentrate on your food and don’t get distracted by the TV or the phone. • Take only a reasonable portion of each food: 1/2 cup vegetables, 100 gr proteins or one slice of bread. • Keep a journal. Write down your feelings, your successes and slips. Don’t be afraid to write down everything and don’t lie to yourself. • Weigh once a week. You can safely lose between 0.5 and 1.5 kilos per week but don’t become obsessed by it. • Maintain a positive attitude. Listen to inspiring talks or read positive books. Attend a weight loss group to have moral support. Find a partner for weight loss. • Do not despair! Slow weight loss is more likely to be more permanent, avoid the yo-yo effect. • Know your weaknesses and what causes you to overeat. If stress or sadness causes it, try to maintain yourself relaxed. • Read the labels to make sure that the foods you buy do not have too much added sugar or fat. Tip: If the sugars on the label exceed the proteins, discard the product. Losing weight fast is good for the heart, bones and general health. You’ll feel much better in no time!