|1 Month Diet Plan to Lose Weight|
Lose 8 Pounds in One MonthEight pounds may not sound like a lot, but if you are trying to loss weight not muscles, it's good to take it off slowly. Losing more than 2 pounds in a week means you've lost some muscle, not just weight. As a contributor to your metabolism, muscle loss means decrements in your calorie burning capabilities, making it harder to lose weight in the long run.
One pound of weight is equal to 3,500 calories, so you have to decrease calories from daily meals ranging from 250 to 1,000 calories to loss 1/2 to two pounds per week. A combination of exercise and diet works best. To lose two pounds weight in a week over your one month long diet, you have to cut 500 calories from your estimated daily calorie intakes, and do exercises to burn 500 calories. To lose weight slower but in manageable manner, cut only 250 calories from your daily meals to loss half pound each week, or two pounds in a month.
Managing Your Diet to Lose WeightHow much and what you eat are the main key factors to your month-long diet plan. Start by using an online calorie calculator to determine calories intake to maintain your weight, and then subtract 500 calories from that number.
For example, a thirty years old woman of 150 pounds at 5 ft 6 in tall needs 2,000 calories a day to maintain her weight, so eating 500 lesser calories; 1,500 a day, will help her lose a pound a week. But remember don’t eat too little. Eating too little may lead to loss of muscle, a slowdown in your metabolism and possible nutrient deficiencies.
Include low-calorie, nutrient-rich foods and fruits and vegetables, beans and whole grains in your daily meals. All above foods are high in fibre and low in calories. By adding fibre into your meal it fill up you fast and control your hunger by slowing your digestion to feel full longer.
Include lean proteins, such as poultry, lean red meat, fish , soy and eggs into your weight-loss plan. Taking 25 percent of calories from protein, which is 375 calories from a 1500-calorie diet, can help keep appetite in check. Meet this goal by eating protein-rich foods at each snack and meal.
While you have to watch your portion sizes when limiting calories, healthy fats are an important source of nutrients and vitamins. You can include nuts, seeds, avocados and olive oil.
Eat three meals and 1 or 2 snacks evenly spaced throughout the day to keep your hunger in check and energy levels up. For balance, eat about the same equal number of calories at every meal, and eat variety of healthy foods. If you need help planning your weight-loss diet, consult a dietitian for an individualized plan.