How to Lose 28 Pounds in 30 Days
If you have a special celebration or event coming up, and you'd like to look lean and fit, you may be wondering how you can lose weight quickly and effectively. With careful planning and help from a doctor, it is possible to lose 28 pounds in 30 days with diet and exercise. Healthy eating, cardio exercise and strength training can be combined for maximum weight loss results.
Instructions
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Lose 28 Pounds Through Dieting
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Avoid eating processed foods to aid in quick weight loss. Processed foods are often high in sugar and salt, which can lead to bloating and weight gain. Avoiding these foods is a fast way to reduce water weight and begin losing body fat.
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Prepare all meals at home using fresh, healthy ingredients. This means avoiding takeout and creating each meal from scratch. Fresh ingredients like fruits and vegetables ensures that the body is receiving sufficient amounts of the vitamins and minerals needed for healthy weight loss.
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Drink lots of water to remain hydrated and prevent bloating. Water will help the body digest food easier, reducing the occurrence of abdominal bloating and constipation often associated with dieting. Fiber supplements are also helpful in preventing these conditions.
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Replace sugar and starchy foods with complex carbs to help with digestion and lead to fast, efficient weight loss. Sugars are often found in many fruits, processed foods and snack foods, while starch is high in white flour and starchy vegetables like carrots, potatoes and peas. Healthy, complex carbs include whole grains, legumes and high-fiber fruits and vegetables.
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Determine a cutoff time for daily meals, after which no food is to be consumed. Food should be avoided for two to three hours before bed, due to slowed digestion while sleeping. A common cutoff time is 7 p.m. for people who go to sleep by 10.
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Eat five to six small meals throughout the day to avoid the hunger that leads to overeating. Small meals of 200 to 400 calories, depending on your daily requirements, help to keep you full throughout the day and keep your metabolism and energy from dropping. Each meal should contain healthy fat, lean protein and complex carbohydrates.
Exercise for Maximum Weight Loss
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Exercise three to four times a week with high-intensity cardio to boost the metabolism and increase the body's fat-burning ability. Running is a great high-intensity cardio exercise that can be done outdoors or inside on a treadmill. Other forms of cardio exercise include biking, fast walking and using an elliptical machine. Walk whenever possible in your daily routine for an easy and convenient way to burn calories.
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Use strength training to build muscle, as larger muscles increase the amount of calories the body burns while at rest each day. Strength training means using resistance machines or free weights to do repetitive exercise until the muscles are exhausted. The body burns extra calories while working to repair muscles that are stretched during exercise.
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Combine both cardio and strength exercises for maximum results. About 30 minutes of cardio each day is recommended, while strength training should be performed three to five days a week. It is recommended that you allow a rest day in between working the same group of muscles, to allow them to rest and recover and avoid injury.
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Tips & Warnings
To lose 28 pounds in 30 days, you should aim for a weight loss of at least 1 pound a day. The minimal amount of calories to be consumed in a day is around 1,000 to 1,200 calories. Of those, 500 to 1,000 calories should be burned off through exercise each day, for maximum results without leading to injury or exhaustion.
High-intensity interval training is a very effective method of cardio exercise. Instead of moving at a steady pace throughout the workout, you are to move as fast as possible for 30 seconds, then move slowly for 60 seconds, repeatedly until you complete a half-hour workout. High-intensity interval training boosts the metabolism for hours after a workout, leading to a higher rate of overall fat burning.
An example of a meal that includes healthy fats, complex carbs and lean protein is a salad made with romaine lettuce, chicken breast, spinach, eggs and olive oil. Leafy greens are a source of fiber and iron, while olive oil provides healthy omega fats. Boneless, skinless chicken breast is a very high source of lean protein.
Doctors may prescribe medication to aid in weight loss for people who are very overweight or obese. These medications are to be monitored closely by medical professionals to prevent negative health effects.
Fasting may be effective to shed a large amount of weight quickly within the last few days. Many people fast for various reasons, with weight loss and decreased bloating being some of the results. Fasting can be done by drinking only juices made from fresh fruits and vegetables for a maximum of 72 hours.
Always consult with your doctor before beginning a new diet and exercise program. Your doctor will be able to screen your health and work with you to ensure that you are getting the most out of your diet and fitness routine.
Do not attempt extreme forms of dieting or exercising without speaking with a doctor first. A doctor should be able to monitor you while you attempt these activities, to make sure there are no serious health effects.
References
- Photo Credit fitness image by Tomasz Wojnarowicz from Fotolia.com
