There are many health benefits that can come from losing a bit of weight, like lower blood pressure and cholesterol, but there are also quite a few mental health benefits that come from an effective diet. Self-esteem, confidence and even energy increases can all be gained by losing a healthy amount of weight. The keys to losing weight in 30 days are to develop a healthy diet, develop a workout routine and be persistent.
Things You'll Need
- Free weights
- Running shoes
- Nutritious snacks such as berries and nuts
- Nutritious foods such as salmon, chicken breast and a large variety of vegetables
- Digital camera
Weigh yourself on your scale. Record the weight for later reference. Strip down to your underwear, stand in front of your bathroom mirror, and take several pictures of your body with a digital camera. Store these for later motivational use. Write down your stated weight-loss goals, and include exactly what kind of gift you will buy for yourself if you achieve those goals. A gift like a stylish new pair of jeans can help motivate you to keep your goals in sight.
Develop a healthy foods diet plan for each week of your monthlong weight-loss quest. Write down a meal plan of each day for the week. Healthy breakfasts include egg-white omelets, fresh fruits such as apples and berries, and even a small bowl of fresh yogurt. Lunch should be your biggest meal of the day, and should consist of one serving of chicken breast or salmon, at least three servings of fresh vegetables like spinach, broccoli, bell peppers and sweet potatoes, and one serving of a powerful starch like brown rice. Dinners should be light, and can be smaller portions of healthy chicken stir-fry over brown rice, or soups like lentil bean and spinach stew. Plan for several small snacks during the day too, which should only consist of healthy berries and nuts like almonds or walnuts. Over all else, the key to losing weight is to follow a healthy, proportional diet.
Develop a workout routine that incorporates both cardio and weightlifting. Plan to work out at least four days every week. To start, do a mix of light cardio and weightlifting. Go swimming, running or cycling for 20 minutes, take a short break, then work on your core muscles like your abs and your back. Do 20 minutes of combined crunches, obliques and back extension exercises. As your body adjusts to your workout routines, you should mix in faster-paced cardio like rowing and sprints with arm and leg based weight lifting. Squats, curls, triceps extensions and pushups are all great exercises that burn lots of calories. The key to effective workouts is to start out slow, drink plenty of water and make sure you leave the gym tired.
Get a good night of sleep every single night. During sleep is when your body is able to recover the most from any exercise or energy depletion from your busy day. Sleeping at least eight hours a day will provide you with energy, motivation, and help you lose weight at a healthy pace.
Use your recorded starting weight and pictures as motivation for your weight-loss goals. Weigh yourself every week, and motivate yourself by watching your weight drop steadily. At the end of your 30-day experience, take several more pictures of your body. Compare the two sets of photos to give yourself a great confidence boost. Weigh yourself one last time, record that weight and celebrate your achievement.
Go out and buy yourself a gift for achieving your weight-loss goals. Every time you wear or use your gift, you will think of how hard you worked to get there, which will boost your confidence and make you feel fabulous.