LOSE 15 POUNDS IN A MONTH
Written by: Jean L
• Establishing a daily calorie deficit
You might have heard that to lose weight you should eat fewer calories than your body uses. This is true because the body naturally stores extra unused calories as fats. This results in weight gain, if you are to reverse this process, you need to force your body to burn the stored fat for energy. It means that the first step to a successful weight loss is knowing the number of calories you need to remove from your body and this can be done by determining how much calories you need to maintain the current body weight.
You can do this by computing your body mass index commonly known as the BMI. The factors that determine your body mass index include your age, weight, activity level, gender, and height. Your BMI usually indicates if you are obese, overweight or have a healthy weight. If your BMI is 25 and less, you have a healthy weight, but if it is more than 25, it is time to begin the journey of losing 15 pounds in a month.
To achieve this you need to understand that the process of weight loss, is easier said than done because it requires one to develop the internal strength to overcome years of habits and cravings. To lose one pound, you need to eliminate at least 3,500 calories, so dropping 15 pounds means losing 52, 200 calories.
To lose 15 pounds in a month, you must lose without fail 1,750 calories from your body daily for 30 days.
You might have heard that to lose weight you should eat fewer calories than your body uses. This is true because the body naturally stores extra unused calories as fats. This results in weight gain, if you are to reverse this process, you need to force your body to burn the stored fat for energy. It means that the first step to a successful weight loss is knowing the number of calories you need to remove from your body and this can be done by determining how much calories you need to maintain the current body weight.
You can do this by computing your body mass index commonly known as the BMI. The factors that determine your body mass index include your age, weight, activity level, gender, and height. Your BMI usually indicates if you are obese, overweight or have a healthy weight. If your BMI is 25 and less, you have a healthy weight, but if it is more than 25, it is time to begin the journey of losing 15 pounds in a month.
To achieve this you need to understand that the process of weight loss, is easier said than done because it requires one to develop the internal strength to overcome years of habits and cravings. To lose one pound, you need to eliminate at least 3,500 calories, so dropping 15 pounds means losing 52, 200 calories.
To lose 15 pounds in a month, you must lose without fail 1,750 calories from your body daily for 30 days.
• Know how much calories your body requires daily for optimum functioning
The real task is can you cut 1,750 calories and your body still gets enough calories to provide its daily energy requirements. This means you need to know how much calories your body requires for its daily maintenance then subtract 1,750 calories. For men, they need at least 1,800 calories daily, while for women they need at least 1200 calories for daily body maintenance.
After subtracting 1,750 calories, and you discover that your daily calories are above or at par with the minimum levels then you can continue with your diet plan of losing 15 pounds a month. This is important because, if your body does not get enough calories for its daily maintenance, your metabolism will slow down and start storing more calories and this will hamper the weight loss efforts. And because many people do not know how to calculate their daily dietary requirements, it is important that they consult a qualified dietitian to help.
The real task is can you cut 1,750 calories and your body still gets enough calories to provide its daily energy requirements. This means you need to know how much calories your body requires for its daily maintenance then subtract 1,750 calories. For men, they need at least 1,800 calories daily, while for women they need at least 1200 calories for daily body maintenance.
After subtracting 1,750 calories, and you discover that your daily calories are above or at par with the minimum levels then you can continue with your diet plan of losing 15 pounds a month. This is important because, if your body does not get enough calories for its daily maintenance, your metabolism will slow down and start storing more calories and this will hamper the weight loss efforts. And because many people do not know how to calculate their daily dietary requirements, it is important that they consult a qualified dietitian to help.
• Plan eating a balanced diet
Many people do the mistake of depriving the body of essential nutrients thinking it helps in weight loss. Your body should not be stressed because it’s lacking food, or essentials of a balanced diet, this will be counterproductive because its internal system will react by releasing hormones that results to cravings which leads you to eat more for internal balance purposes.
A balanced diet should have proteins, starch, vitamins and essential minerals. For weight loss purposes, a proper balanced diet should have more leafy greens, low calorie starch such as potatoes, corn and peas and lean proteins such as skinless poultry, eggs and fish. Ensure you chose from groups of food that provide maximum nutrients with less calories.
Always avoid foods with sugar additives such as candy, baked foods and soda. Most of the refined carbs bring cravings that will make it hard for you to stick to diet. They also have low nutrient value and come with lots of calories. Make sure you eat fiber foods and avoid processed foods like pasta and white bread.
Many people do the mistake of depriving the body of essential nutrients thinking it helps in weight loss. Your body should not be stressed because it’s lacking food, or essentials of a balanced diet, this will be counterproductive because its internal system will react by releasing hormones that results to cravings which leads you to eat more for internal balance purposes.
A balanced diet should have proteins, starch, vitamins and essential minerals. For weight loss purposes, a proper balanced diet should have more leafy greens, low calorie starch such as potatoes, corn and peas and lean proteins such as skinless poultry, eggs and fish. Ensure you chose from groups of food that provide maximum nutrients with less calories.
Always avoid foods with sugar additives such as candy, baked foods and soda. Most of the refined carbs bring cravings that will make it hard for you to stick to diet. They also have low nutrient value and come with lots of calories. Make sure you eat fiber foods and avoid processed foods like pasta and white bread.
• Doing regular exercises that compliment dieting
Studies indicate that combining exercise and diet increases the odds of shedding 15 pounds in thirty days. Also, besides exercises assisting in burning calories, it also helps in controlling appetite which makes it easy for you to stick to the weight loss plan. When you resort to eating low calorie foods over a period of time, your body will begin burning muscle tissues for energy. However, you should seek expert advice before beginning any exercise program.
Strength training is known for burning muscle fats while aerobic exercises are known for strengthening the cardiovascular system. Centers for Disease Control and Prevention (CDC) recommends that an adult should get at least two-and-a-half hours weekly of strengthening exercises and moderate aerobic activity. When you begin, exercises should be gradual, and as you listen to how your body responds to the activities, you gradually increase the minutes.
That way you will enjoy the entire process without feeling like giving up. You should also choose the activities that you enjoy, and set a regular time to do them. Whether it is dancing, jumping a rope, swimming, running, playing soccer/basketball, biking, or hiking choose something that you will love to do again and again. In conclusion, a weight loss program is not an end in itself but a lifetime journey that requires tools such as patience, consistency, determination and a positive attitude.
Studies indicate that combining exercise and diet increases the odds of shedding 15 pounds in thirty days. Also, besides exercises assisting in burning calories, it also helps in controlling appetite which makes it easy for you to stick to the weight loss plan. When you resort to eating low calorie foods over a period of time, your body will begin burning muscle tissues for energy. However, you should seek expert advice before beginning any exercise program.
Strength training is known for burning muscle fats while aerobic exercises are known for strengthening the cardiovascular system. Centers for Disease Control and Prevention (CDC) recommends that an adult should get at least two-and-a-half hours weekly of strengthening exercises and moderate aerobic activity. When you begin, exercises should be gradual, and as you listen to how your body responds to the activities, you gradually increase the minutes.
That way you will enjoy the entire process without feeling like giving up. You should also choose the activities that you enjoy, and set a regular time to do them. Whether it is dancing, jumping a rope, swimming, running, playing soccer/basketball, biking, or hiking choose something that you will love to do again and again. In conclusion, a weight loss program is not an end in itself but a lifetime journey that requires tools such as patience, consistency, determination and a positive attitude.
