Want some effective strategies to get results ASAP?
Here are the best tips and tricks from fitness professionals and nutritionists on how to drop the most weight in a month.
If you’re consistent enough, it can even lead you to losing up to 20 pounds in just 14 days, just like it did for my friend Josie who used to weigh over 200 pounds. She lost 10 pounds in the first 7 days of consistently putting these tips to work. And ended up losing 34 pounds in that same month!
And the best part of all this is – there is no crazy or weird behavior required.
Let’s get started.
1. Take a HIIT
You probably know high-intensity interval training (HIIT) is the basis of most exercise classes. This type of workout challenges you to give full energy for short periods of time interspersed with active rest to allow you to recover.
On a walk, every three minutes you could run for a minute, then walk for another three minutes to catch your breath. Then run for a minute again.
Not only is this effective for burning fat and calories, but it keeps your metabolism revving for hours after you finish.
To fully reap the benefits of this style training, this cycle should go on repeatedly for 20 to 50 minutes. The body will burn calories during the workout, but will also burn fat post workout due to post-exercise oxygen consumption.
2. But don’t skip cardio
Interval training is good, but don’t forget regular-paced cardio. It helps build endurance and can give your body a break, whether you’re walking on an incline on a treadmill for an hour or cycling your way through an episode of Seinfeld.
This form of exercise keeps your heart rate moderate and will burn off a few extra calories without adding stress to the body.
This allows you to still go hard the next day at the gym and it also won’t rev you up so much that you’ll have trouble sleeping at night. Anything that keeps the heart rate elevated will work but just don’t go too high.
3. Stop eating sugar
You’re in a bind on the way to pick up your kiddo from school and you’re on the edge of that dangerous combination of hunger and anger—you’re hangry.
What do you turn to? For many overworked folks, processed foods are the fastest and easiest solution.
But, if you’re trying to improve your health ASAP and lose weight, cutting back on sugar is step number one.
Our fast-paced, on-the-run lifestyles typically lead to consuming an abundance of processed foods that are easy to make and quick to eat. Unfortunately, these food choices are often packed with empty calories most commonly in the form of sugar or one of its derivatives.
4. Workout for at least 30 minutes a day
It’s tough to look slimmer if you’re not working up a sweat to earn those lean muscles.
While you don’t have to go overboard to see results, you do have to prioritize daily fitness.
30 minutes of cardio and 30 minutes of strength training should be sufficient. If you don’t think weights matter, then think again. Workouts with added weights burn more calories than basic cardio.
5. Drink 8 glasses of water a day
In between meetings, while at your desk, when you hear your alarm clock go off—whenever you think of it, drink up.
Water acts as our internal flushing system. It helps to rid our bodies of unnecessary waste and build-up.
For a two-week turnaround, drink 8 glasses a day.
One added tip: drink a glass (8oz) of warm water and lemon as soon as you wake up and right before you go to bed. This allows the food to break down easier and you’ll use the bathroom to flush out the toxins.
6. Choose whole foods
The biggest impact on weight loss comes from shifting your eating habits.
Try to shape your diet to feature whole foods only: fruits, vegetables, meat, seafood, poultry.
Whole foods have not been stripped of their nutrients the way processed foods have been.
This gives your body and metabolism the tools it needs to run optimally.
7. Eat healthy fat
If you want to burn fat, you have to become fat-adapted. This means your body needs to switch the primary energy source it uses to fuel your activities.
By eating healthy fats with every meal and fewer carbohydrates, fat becomes the more readily accessible fuel over sugar. You will also feel less hungry when you eat slightly more fat each meal.
8. Try intermittent fasting
This technique is a great way for the digestive system to catch up and burn calories. It truly helps teach our body to use its stored fat for energy.
I myself practice intermittent fasting by finishing my last meal of the day no later than 8 p.m. and then fasting until noon the following day.
This gives my body a full 16 hours to totally process everything in my digestive tract and rely on my stored fat for energy.
Disclaimer: Everyone’s body is different. You should assess your own response to this with regards to energy levels. It gets easier with practice. Be sure to check with your doctor before trying any type of fasting.
9. Get enough sleep
The urge to see one more episode of your favorite television show and still fit in a gym trip before work can end up doing you more harm than good.
It cannot be stressed enough the necessity of sleep. When you log enough hours in bed, your body will return the favor twofold in your physique.
You need to allow your body to renew itself. Allow your muscles to build and restore, which will allow you to burn more calories in your workout.