Lose 28 pounds in 30 days with healthy diet and exercise.
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
Lose 28 Pounds Through Dieting
1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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
7. 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.
8. 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.
9. 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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