How to Lose 20 Pounds in One Month

Have you been struggling to lose weight?

Have you tried almost every method at your disposal but still cannot lose weight?

In this article, I will explain how to lose weight within a month without having to spend thousands on weight loss supplements and other pills that show little or no results.

Whether you want to drop down a dress size or just feel good about yourself, here’s everything you need to know about weight loss.

Bear in mind before changing your lifestyle, that shedding all that excess fat doesn’t just occur overnight and it might require some time.

You need to stick to your new lifestyle, that is dieting, exercising etc.

It is recommended to consult your health advisor beforehand before making any drastic lifestyle changes.

Especially if you have been suffering with any illnesses.

In order to lose weight, you will need to change your diet and commit to a strict exercise regimen.

In this article, you will learn exercises that you can do, both at the gym and at home.

You will also read about the best foods for quick weight loss, and a meal plan will be provided for you.

It is important to read the entire article to understand all of the tips and exercises.

If you are ready to lose 20 pounds, let’s get started!

 

 

Why You Gain Weight?

If you want to understand how to lose 20 pounds fast, it is important to understand why you gain weight in the first place.

There are several reasons why you might be gaining weight.

The good news is that once you know what these reasons are, you can work to avoid them.

Overeating is one of the most common reasons that people gain weight.

Even if you are eating healthy foods, portion control is extremely important.

You should also be aware that some healthy foods, such as avocados, nuts, and oils, can be high in fat.

Dehydration is another common cause of weight gain.

Drinking water is so important when you are trying to lose weight.

In addition to the benefits of hydration, drinking water can make you feel full.

If you are not drinking water with a meal, you are more likely to consume extra calories.

If you stay up late, lack of sleep may be the cause of your weight gain.

Sleep deprivation can increase your ghrelin levels, which is the hormone that regulates hunger.

When you’re tired, you are less likely to be able to eat small portions or say no to junk food.

Stress is another leading factor in weight gain.

When you are under a lot of stress, your body produces more of the hormone cortisol.

Cortisol triggers a process that causes triglycerides to travel to the visceral fat cells.

This process can increase belly fat.

Cortisol can also increase your blood glucose, which can lead to feelings of hunger and additional body fat storage.

It is also important to make sure that you are eating enough protein, and not overeating refined carbohydrates.

Your body digests protein slower than carbohydrates, so you will feel full longer.

Protein can also help build muscle mass.

 

Myths and Deceptions to Ignore

 There are probably plenty of myths and lies that you have heard off with regards to weight loss.

These myths, deceptions and lies should be ignored when you are planning your new lifestyle.

  1. Midnight snacks contribute to weight gain – this is false, no matter what time of the day you eat, you can still gain weight.
  1. AB machines and other machines assist with weight loss – this has been said in many advertisements to encourage you to purchase the products. These machines actually do most of the work for you which then results in minimal weight loss.
  1. Products that assist with weight loss – do not fall for the sales pitch or the model posing with a super slim figure. These are misleading and do not assist with weight loss.
  1. Fat can be transformed into muscle – this is false. Fat and muscle are completely different. Therefore if you want to achieve a muscular appearance, it requires a lot of work and a healthy diet.
  1. You can lose weight in a particular part of your body – this is also false. You cannot lose weight in a specific spot of your body.

 

Set Your Goals

The best way to succeed in your weight loss goals is to stick to a plan.

It is extremely important to set realistic goals for yourself.

You have already decided that you want to lose 20 pounds in one month.

Now you have to set goals that help you get there.

You will need to change certain behaviors in your life, i.e. to set realistic goals for the amount of calories you want to consume, and how much you want to exercise.

You do not want to cut too many calories from your diet, because that can set you up for long-term failure.

You should start with a goal of 1,500 calories a day.

This will set you on a path to lose 1-2 pounds a week just from diet alone, and you can lose more with exercise.

Your exercise goals may depend on your schedule and your ability level.

However, you should be exercising 5 days a week for 30 minutes a day at the bare minimum.

Your goal should also be very specific. It is not enough to decide you just want to lose weight, or you need to exercise more.

Decide what exercises you are going to do on what days.

You should also follow a meal plan each week.

And make sure the goal is measurable.

Set your calorie limit, and your exercise time.

If you want to achieve your weight loss goal, tracking your exercise and diet habits is one of the best ways to do so.

You should be writing down what you eat every day, and how many calories you consumed.

You should also record your weight a few times a week.

When you see the numbers in front of you, it is easier to keep track of your progress.

 

Purchase a digital scale, in order for you to keep track of your progress.

Also keep calculating your BMI (body mass index) as this will guide you.

By calculating your BMI, you will know whether you are overweight or normal weight according to your height.

Keep a journal and jot down your progress week by week, your meal plans and exercise hours.

You can even download an app on your device.


What to Eat to Lose Weight

A healthy diet should include the right amount of vitamins, protein, carbohydrates, fat, and minerals.

You will also want to drink 8 glasses of water every day. One quick and easy tip is to eat mostly fruits and vegetables with every meal.

A plant-based diet has numerous health benefits.

You should choose a number of calories to eat each day and stick to it.

For those who are currently eating 2,000 calories a day, 1,500 might be a good number to start with.

You can also try eating fewer calories, but you should not completely restrict yourself or you will be setting yourself up for failure.

One of the most important components of a healthy diet is protein.

If you are going to be exercising more than you used to, you will definitely want to increase your protein intake.

Good sources of protein include salmon and black beans.

However, you can also get protein from other sources, including lean meats, eggs, cheese, and poultry.

Although you may be tempted to cut fat out of your diet entirely, it is important to know that your body does need some fat.

You should include polyunsaturated fats and monounsaturated fats in your diet.

You can get polyunsaturated fats, such as omega-3 fatty acids, from salmon, corn oil, and walnuts.

You can get monounsaturated fats from olive oil, nuts, and avocado.

If you want to eat a healthy diet, it is important to know the different types of carbohydrates.

You should be getting close to half of your daily calories from carbohydrates, but you need to be eating the right ones.

Processed carbohydrates, such as cookies, chips, and bread pastries, are sugary and starchy and do not contain a lot of nutrients.

However, some carbohydrates, such as legumes, vegetables, fruits, and whole grains have numerous health benefits and can be an essential part of a healthy diet.

 

Protein

Protein keeps you full and satisfied until the next meal.

Here are some rich sources of protein:

  • Chicken
  • Turkey
  • Nuts
  • Beans and legumes
  • Lean meats
  • Poultry
  • Seafood
  • Eggs
  • Seeds
  • Low-fat dairy products

 

Water

Water is very beneficial for your general health.

It is also excellent for detoxification and it effectively removes all toxins and unwanted bacteria from your system.

It is recommended to have at least 8 glasses of water a day.

You can even make drinking water more exciting by adding 1 cup of water to any smoothie recipe.

 

Carbohydrates

You might be tempted to cut carbs out from your diet completely.

The fact is, you get good carbs and bad carbs.

You just have to determine which carbs are worth keeping in your diet and which ones to cut out.

Good carbs are recommended by health professionals and they are a necessity for every diet.

Some good carbs:

  • Potatoes
  • Beans
  • Sweet potatoes
  • Brown rice
  • Vegetables
  • Fruit
  • Whole wheat
  • Oats
  • Whole grain products

 

Fats and Oils

Don’t be tempted to remove these from your diet too.

Believe it or not, but not all fats contribute to weight gain.

The recommended allowance of fat per day is 44-66 grams of fat.

About 30% of fat should be consumed daily.

Fats that should be limited or avoided from your diet is saturated fat and trans fat.

Polyunsaturated fats and monounsaturated fats should be included in your diet.

Some healthy fats are:

  • Olive oil
  • Avocados
  • Avocado oil
  • Coconut oil
  • Fish- salmon, herring, sardines, angel fish, mackerels etc
  • Nuts
  • Seeds
  • Flaxseed supplements
  • Fish oil

These healthy fats even prevent cardiovascular diseases and heart attacks.

 

Fiber

Fiber foods are not only beneficial for weight loss, they also assist with digestion, reduces food cravings and it also balances the blood sugar levels.

Studies have also proven that fiber is also beneficial for prevention of diabetes type 2.

Some good sources of fiber are:

  • Prunes
  • Whole wheat
  • Brown flour
  • Apples
  • Artichokes
  • Bananas
  • Potatoes
  • Dark leafy greens- spinach and kale
  • Cabbage
  • Oranges
  • Berries- blueberries, blackberries, strawberries, and raspberries
  • Bran
  • Beans
  • Peas
  • Chickpeas
  • Broccoli
  • Lettuce
  • Oats
  • Cauliflower
  • Asparagus
  • Nuts
  • Mangoes

Fiber foods you should avoid:

  • White flour
  • White rice
  • White bread
  • Pastas

These fibers are refined and it is recommended to replace these refined fibers with whole fibers.

The recommended amount of fiber is 25 grams per day for women and 38 grams of fiber per day for men.

 

Beverages

Beverages that contain high amounts of sugar should be avoided.

Beverages that are good for weight loss are:

  • Green tea
  • Water
  • Fruit juices – make your own juice with a variety of your favorite fruits rather than purchase fruit juices from the stores. They usually contain high amounts of sugar.

Beverages that should be avoided are:

  • Alcohol
  • Fizzy and cool drinks
  • Energy drinks
  • Milk – if you cannot cut milk out completely, limit your intake

 

Foods Great for Weight Loss

If you’re wondering how to lose weight in 30 days, you’re going to need to learn to eat the right foods!

Eating healthy can be just as important as exercise if you want to lose weight quickly.

The best way to lose weight is a combination of healthy eating and exercise.

These ten foods can be especially helpful in burning fat and shedding weight.

 

Leafy Greens

Leafy greens are typically low in calories, but offer numerous health benefits.

Leafy greens contain nitrates, which can convert fat-storing cells into fat burning cells.

They are also good for the heart, as they contain erythropoietin which can potentially play a part in reducing blood clots and other heart issues.

Kale, spinach, and collards are all good examples of leafy greens.

You can easily incorporate these into your diet by consuming a few salads or green smoothies each week.

 

Salmon

Salmon contains omega-3 fatty acids, which can help reduce high cholesterol and blood pressure, as well as inflammation.

Additionally, lean protein sources, such as salmon, can make you feel full even if you haven’t eaten that much!

Salmon also contains iodine, which is important for thyroid functioning.

Your thyroid plays a part in making sure your metabolism is working properly, so it is important to get enough iodine.

If you do not enjoy salmon, you can try mackerel or trout instead.

 

Hot Peppers

Hot peppers can increase circulation and blood flow.

They also aid in digestion by protecting the stomach and intestines.

And hot peppers contain capsaicin, which may be helpful in burning fat.

Some studies show that capsaicin can reduce your appetite, in addition to burning fat.

If you can’t handle spicy food, it is possible to buy capsaicin as a supplement.

However, incorporating chili peppers into your diet is a good place to start.

 

Chia Seeds

A high-fiber diet has been linked to weight loss, and chia seeds are high in fiber.

Just two tablespoons of chia seeds contain nearly 10 grams of fiber, which is almost half of the daily recommended intake.

In addition they are low in carbohydrates, and some studies found that eating chia seeds can reduce your appetite.

You can eat a handful of chia seeds as a quick snack to curb your appetite and hold you over until your next meal.

 

Blueberries

Blueberries are low in calories, at only 80 per cup.

They are also high in fiber, so they can make you feel full quicker.

Blueberries contain 36% of your daily recommended amount of Vitamin K, 25% of your daily Vitamin C, and 25% of your recommended daily manganese.

Blueberries are also neuro-protective agents, which means they protect against nerve degeneration and neurotoxicity.

In addition to being a low-calorie snack, they have so many nutritional benefits.

 

Black Beans

Black beans are a great source of protein, and they do not contain saturated fat, unlike many other high protein sources.

They are also high in fiber, so you can feel full without having to consume too many calories.

And they contain resistant starch, which has a lot of unique health benefits.

Black beans are easy to include in your diet.

You can have a quick bean burrito for lunch, or make a taco salad for dinner.

 

Avocados

Although avocados are high in fat, it is the good kind!

These unique fruits contain monounsaturated oleic acid, which is the same kind of fat that you will find in olive oil, another great food to include in your diet.

Although you will hear people say that avocados are high in fat, they are also high in water, so they are not as caloric as you might think.

And the fats in avocado can help your body absorb the nutrients in other vegetables, which is why they are such a great addition to a classic veggie salad.

 

Almonds

Nuts are also full of healthy fats. Studies have shown that snacking on an appropriate portion of nuts every day may contribute to a lower weight.

Several studies have shown that almonds and other nuts can improve metabolic health, and might even play a role in weight loss.

You can throw some almonds and chia seeds in a cup of yogurt and eat it as breakfast, lunch, or just as a snack.

They are quite high in calories, though, so do not overeat this food.

 

Brown Rice

One cup of brown rice contains 1.7 grams of resistant starch, which might contribute to a faster metabolism and work as a fat burner.

It is also extremely filling, even though it is relatively low in calories.

Brown rice has a high magnesium content, which can be good for your heart.

If you have trouble digesting gluten, brown rice is a good alternative to other types of grains.

The manganese in brown rice can also provide you with a great boost of energy!

Some studies have shown that eating brown rice can lead to a reduced risk of Type 2 diabetes, so brown rice has other health benefits in addition to helping you lose weight!

 

Grapefruit

Grapefruit has numerous health benefits.

It is a good source of protein, but is fairly low in calories because it is mostly water.

It also contains a specific compound that can decrease insulin and possibly lead to weight loss.

One study found that eating half a grapefruit before your meals can cause weight loss, so including this particular fruit in your diet is a must.

You can try eating half of a grapefruit before your meals, or just having one for breakfast or as a snack!

 

 

Foods to Avoid

 These foods will contribute to weight gain and these should be cut out completely.

  • Processed sugar – granola bars, fruit juices and dressings usually contain processed sugars.
  • Vegetable oil
  • Fried foods
  • Cakes
  • Biscuits
  • Pretzels
  • Pastries

 

Eating Healthy Can Be Exciting

Instead of eating fried, greasy foods – replace them with grilled foods.

Grill your meat and even your vegetables.

Instead of having unhealthy snacks or junk food, replace these with healthy snacks or even smoothies.

Smoothies that contain fruits and vegetables make excellent snacks to keep you going.

There’s also a variety of healthy smoothie recipes that you can choose from.

Smoothies are also very quick and easy to prepare, especially with a good blender.

Replace ice cream and other unhealthy desserts with watery fruit and cold fruit salads.

 

Supplements to Accelerate Weight Loss

Protein powders – grass fed protein powders are not only beneficial for weight loss but also for building muscle.

Protein powders also boost your metabolism.

Fish oil supplements- these are high in Omega 3 and fatty acids.

These are necessary because of its healthy fat nutrients. They also contain vitamin D.

Green powders – these are good for building muscles and they also boost your metabolism.

Green super food powders also boost your energy levels.

 

Portions and Eating Routines

 Don’t gobble down your food, eat slowly and enjoy.

The faster you eat, you are more likely to eat more.

By eating slowly, it also aids in digestion.

Therefore you won’t be feeling miserable after every meal.

You can have 5 meals a day, it will not contribute to weight gain.

However, you should halve your portions.

So instead of 3 heavy and large meals, have 5 smaller meals.

Avoid drinking water after your meal.

Rather drink water throughout and during your meal, this will cause you to eat less and it will also satisfy you.

Keep to your meal plan.

Plan your meals a week in advance, avoid going off track by sneaking in an unhealthy snack even if its just once a week.

Keep all unhealthy foods out of sight and out of your kitchen.

By keeping all those goodies around, you just going to feel tempted to munch away.

Purchase a digital food scale, so you can keep track of your portions.

 

 

Exercise

 Exercising should be included in your weight loss plan.

Without it, you have a very slim chance of losing weight (pardon the pun).

Exercising is not only beneficial for weight loss but it also has a positive impact on your general well-being.

It can also be quite fun!

Become a member at your local gym and visit the gym daily.

If you are unable to visit the gym daily then try and visit it at least 3-4 times a week.

Go with a friend or partner.

Going with company always makes it more exciting and it will keep you motivated.

When you are at the gym make use of these machines and equipment:

Weights

Barbells and dumbbells are excellent for building muscles and strength.

Start off with the lightest then gradually go onto heavier weights.

Treadmills and bikes

These are excellent for weight loss.

They also help with keeping you fit and building muscle.

Do cardiovascular training

Cardiovascular training helps with effectively burning fat and it also boosts your metabolism and helps with your heart rate.

Some cardiovascular exercises you can do are:

  • Swimming
  • Running
  • Cycling – on your own bike around your area or at the gym

You can take small intervals in between if you need a break.

The recommended time you should allocate for cardiovascular exercises is 30 minutes per day.

Strength training

Strength training will assist with burning fat, building muscle and strength.

Some helpful strength exercises are:

  • Push ups
  • Lifting weights
  • Squat thrushes
  • Pulsing squats with shoulder press
  • Pull ups

Best Exercises to Do at the Gym

There are several benefits that come from exercising at the gym, because you typically have access to machines and equipment that you do not have at home.

Machines can be especially useful for those who are just starting to work out, or who are recovering from an injury.

Try these exercises to maximize your time at the gym.

 

Bench Press

This is one of the best chest exercises that you can do.

This exercise works your triceps, forearms, shoulders, and most other muscles in your upper body!

Additionally, you are using muscles in your lower back and legs.

Bench pressing is a great exercise for both men and women.

If you do not have a spotter, or are not comfortable benching for any reason, push ups can be a great alternative to work out your chest.

 

Pull Ups

The pull up is a great exercise for the back.

Most gyms will have a standalone pull up bar set up, or a power tower that includes pull up, push up, and dip stations.

Pull ups can be a difficult technique to master, especially for beginners.

However, the benefits are worth giving them a try!

In addition to using your back muscles, you will be working out your biceps and deltoid muscles.

 

Barbell Bent Over Rows

While you are working out your back, give barbell bent over rows a try.

As the name suggests, you will use a barbell for this exercise, and lift it toward you while bending your back over.

This exercise is a great workout for your rear delts, traps, biceps, rhomboids, and lats.

This exercise may put a lot of strain on your back, so it probably is a good idea to speak with a physician if you have previously experienced back pain.

Safety is extremely important, so make sure you wear a weight-lifting belt with this one.

 

Barbell Hip Thrusts

The barbell hip thrust on the bench is a great strength training exercise.

You will typically want to do this exercise at the gym because it requires a barbell and a bench.

Hip thrusts work out the abs, glutes, and hamstrings.

It can also help increase stability in your core and lower back.

When you are trying to lose weight, you may be tempted to do only cardio.

Remember that strength training is important, too!

Strength training can boost your overall metabolism, and your resting metabolic rate.

 

Stationary Bike

When you are riding the stationary bike at the gym, you’ll need to pedal at a brisk pace in order really to burn calories.

At the right pace, you should be able to burn at least 500 calories an hour on the stationary bike.

To get the most out of this exercise, you will want to do intervals, i.e. engage in several seconds of fervent pedaling, followed by several more seconds at a slower rate.

You will want to turn up the resistance every few minutes once you get comfortable at that pace.

This will help you get the most out of your workout.

 

Rowing Machine

Not only is using the rowing machine a great aerobic exercise, but it also tones the upper and lower body.

An hour on the rowing machine should burn approximately 600 calories.

You can use the resistance setting on most rowing machines to help reach your target heart rate.

A rowing machine tones the shoulders, biceps, pecs, and abs.

It is also a great example of a low-impact cardio exercise.

For those who have arthritis or other joint problems, this workout is a good idea because it will not put as much pressure on the joints.

 

Elliptical

The elliptical can give you a great total body workout.

Ellipticals work the legs, arms, chest, and shoulders.

One of the best things about the elliptical is how easy it is to use.

This is a good aerobic exercise for beginners, and another low-impact exercise option for those with joint disorders.

You can burn about 400 calories an hour on average using an elliptical.

To maximize your workout, you should vary the incline, pace, and resistance level. A steeper incline and higher resistance level will make this workout more challenging for you.

 

Running on the Treadmill

You should not underestimate the effect of simple running!

With a treadmill, you have the ability to change your pace, run on an interval, and add resistance.

Not only can running help you lose weight, there are several other health benefits from it as well.

Studies show that running can relieve stress and feelings of depression.

You should use an interval schedule to get the most out of this workout.

You can try sprinting for 60 seconds, followed by 30 seconds of walking.

You should aim to burn between 600 and 800 calories an hour during a workout on the treadmill.

 

Kettlebell Exercises

Most gyms will have free weights available for use.

There are several weight loss and muscle toning exercises you can try with both dumbbells and kettlebells.

Kettlebell exercises can be especially valuable for weight loss.

High intensity interval training exercises, like kettlebell intervals, can help you burn calories even after you finish working out.

To get the best results, you should continue through your routine without stopping for a break.

You can also try changing between upper body and lower body exercises to get a full body kettlebell workout.

 

Kickboxing

Many gyms offer kickboxing classes as part of your membership.

Even if your gym does not offer these classes, incorporating kickboxing moves into your exercise routine can help you lose weight and tone muscle.

Choreograph a routine that includes several jabs and kicks without taking long breaks in between.

Kickboxing is an amazing aerobic exercise, because it gets the heart rate up and the weight down!

 

Best Exercises to Do at Home

If you do not have a gym membership, there are still plenty of calorie-burning exercises you can do at home.

The following exercises do not require any machines or equipment:

 

Mountain Climbers

Mountain climbers work several muscles in the body at once.

You’ll start in a push up position and bring one knee up to your chest at a time.

For a more challenging ab workout, try cross mountain climbers.

There are several variations of mountain climbers that you can try.

If you have a proper bench at home and you feel safe doing so, you can try the feet-elevated mountain climber.

These exercises will really get the calories burning and the ab muscles engaged.

 

Push Ups

Push ups are a simple arm exercise that can be just as effective as bench pressing.

You can also try doing stacked push ups where you place one foot on top of the other.

And one-handed push ups will give each arm individually a better work out.

Push ups work the chest, shoulders, and triceps, as well as the core.

They can also help with balance and stability.

 

Jumping Lunge

Lunges specifically target the quadriceps, but your glutes, hamstrings, and calves will also get a great workout.

Lunges are good for the core muscles, as well. A jumping lunge takes exercise to the next level.

You will be getting an awesome cardiovascular workout, while toning your butt and all those additional muscles.

Walking lunges are another good alternative to the jumping lunge.

You can burn 80 calories just by doing walking lunges for 10 minutes!

 

Squats

Squats are the perfect exercise to do at home because they are so versatile.

There are several different types of squats that you can do, including the pistol squat, the body weight jump squat, and a wide stance squat.

If you have the equipment at home, you can also try adding a kettlebell and dumbbell exercise to your squats.

And pulse squats are a good way to work your muscles and get a rhythm going.

You start in a squat position, but instead of coming all the way up, you’ll come up just about halfway and keep going down and up to create a pulsing motion.

 

Jump Rope

Although this exercise does require one piece of equipment, jump ropes are pretty easy to acquire and can be used in the home.

Jump roping can help you burn a lot of calories with a fairly simple exercise.

You can burn as much as 10-16 calories a minute.

To get the most out of this exercise, try jumping really fast in 10 minute spurts.

If you repeat this set three times, you can burn 480 calories in just one half hour!

Jumping rope can also help improve your coordination and cognitive function.

 

Plank

Plank position is a great way to strengthen your core and tone your muscles.

This exercise works your abs, core, and back.

In addition to losing weight and flattening your belly, planks can help reduce back pain and increase your flexibility.

Plank can be a great exercise to incorporate at the end of an intense cardio workout.

It can help you cool down, while still building muscle and increasing your endurance.

 

Jumping Jacks

Jumping jacks are another quick and easy way to burn calories at home and strengthen your muscles.

Jumping jacks can also improve your cardiovascular system, and require your lungs to breathe in more oxygen.

And jumping jacks are great for endurance.

There are several different variations of jumping jacks you can try.

If you have the equipment at home and want to get a better upper body workout, try the press jack.

It is very similar to a basic jumping jack, but you hold a medicine ball and lift it over your head as you jump.

 

Reverse Dip

Reverse dips are also known as bench dips and reverse push ups.

This is considered a high-risk exercise, but it is definitely possible to do this one at home!

They can also be modified to fit into your workout more easily.

You can use a bench or even a chair to do reverse dips at home.

You’ll place your hands on the bench with your back facing it.

This a great exercise for the arms and upper body.

 

Burpees

Burpees are full body training exercises that also burn calories quickly and efficiently.

Burpees are considered high-intensity exercises, and can burn up to 50% more calories than your average exercise.

You’ll start in a squatting position with your hands on the floor, drop down to a push up position, and then quickly get back up and jump with your hands in the air.

You can see why it is such a great full body exercise.

An hour of burpees can burn as many as 600 calories, but you will want to diversify your workout to get the most out of it.

 

Sit Ups

Sit ups are a great way to work those abs!

Sit ups require a little more work than crunches because you’ll need to lift your entire torso up, but crunches are a great way to get momentum going and work the ab muscles.

One of the major differences is that crunches only work the abdominal muscles, while sit ups work more muscles which can be better for weight loss.

 

Monitor Your Progress

 Purchase a measuring tape and regularly measure your waist and hips.

Weigh yourself daily, preferably in the mornings before you’ve even had breakfast.

Take pictures of yourself, so you can see the results.

This will also make you feel good about yourself.

Keep magazines and any pictures of models etc who seem to have the perfect appearance.

You need to feel good about yourself.

By monitoring your progress, it will help with keeping you on track and keep you motivated.

If you are unhappy with your results and you feeling disappointed, don’t give up.

Keep to your diet plan and new lifestyle.

It won’t just happen overnight.

 

Other Useful Tips

 There are many other ways to stay fit and exercise, besides going to the gym, swimming, jogging etc.

Here are some other helpful exercises that you probably didn’t think about:

  1. Instead of using the escalators, use the stairs.
  1. If you need an item or you’ve run out of anything. Walk to the store instead of drive there.
  1. If you find watching television relaxing, replace it with another activity that you enjoy. It can be almost anything from taking a walk in the park or the beach, maybe playing sports with your friends and you can even sign up for a dance class. The list is endless!
  1. Instead of purchasing groceries, clothing etc online; visit your local store or shopping center.
  1. Lift heavy objects around you, this will boost your strength.

Even once you have successfully lost weight, don’t stop exercising. Continue to stick to your regular exercise routines.

 

When You’ve Tried Everything

 If you have tried everything from changing your diet and exercising but still haven’t lost any weight.

It could possibly be because of these factors:

  • Leaky gut
  • Thyroid issues
  • Adrenal fatigue
  • Lack of time
  • Lack of motivation
  • Candida
  • Cellular toxicity

If you suspect the reason for you not losing weight is due to health related issues, consult your doctor for further advice.

4 Comments

  1. Betty M. Forward
    • Helen Nichols
  2. Ginelle Williams
    • Helen Nichols

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