5 Things You Can Do Right Now To Drop Weight in 30 Days
Here's a list of changes you can make to lose weight, increase your energy, and improve your metabolism in about a month's worth of time. That doesn't mean you should go back to old habits, but it does mean that you should try accepting these changes in the long term as well, but modified to prevent from gaining weight in a week after losing the first ten!
1. Eat Breakfast!
This is an important change because our first meal of the day gives us the energy to be active for the day. A breakfast balanced with protein, carbs, fat, and fiber can set the tone for the rest of the day! When you wake up, the available energy in the blood is very low since you've been sleeping all night (more on that in a moment) so breakfast gets the necessary energy and vitamins quickly into the blood to make available for all of the activities you want to perform throughout the day.
2. Include non-exercise activity all day long
I've previously discussed the importance of non-exercise activity to a daily routine in helping to manage blood flow and metabolic rate. Adding a squat to every sit down and stand up, standing more often at your desk, and not being seated for longer than 30 minutes are a few changes that can burn more calories and help your body be more efficient in distributing energy, which equals making you feel better and more energized
3. Start planning your meals
Many meals at restaurants and groceries are meant to appeal to your desires and not necessarily your health. It's a good idea to either start packing your own meals or pick places to eat that can balance your meals affordably. The website MyPlate.Gov has suggestions on how to easily balance your meals. It's also important to plan on reducing the number of high calorie foods you may be eating, such as deep fried foods, or high sodium foods such as frozen prepared meals. Think about buying fresh fruits, veggies, and meats (or fish) to get the most nutrition from your food.
4. Make arrangements to do activities with friends and/or family
Some interesting studies have demonstrated that weight loss in a group is the most effective way to lose weight, among other positive benefits. Talk to your friends about going on hikes, exploring new parts of your city, or some other activity to get you moving and doing. Going out with friends and family that are making healthy choices reinforces your ability to stick with making change. Sometimes you may even have to go looking for new friends if your current social sphere doesn't have so many active people to hang out with, so you may even find yourself trying lots of new things!
5. Arrange to have at least two 30 minute sessions of weight lifting exercise
Some of the major sports medicine groups have been advocating for 30 minutes of continued weight training to prevent the ill effects of aging such as muscle loss and decreased bone density that can appear in youth and young adults who have opted to be sedentary. Major studies have concluded that the best way to manage your health is with a quick weight resistance workout because it gives you the most bang for your buck! Long bouts of cardio can actually reduce muscle mass, so you really can't run away from weight gain!
NEED HELP WITH GETTING STARTED OR STICKING WITH IT?
Call or Text 240-630-0298
Ask for Justin!