Have you ever wondered how to lose weight in a month? Why should you bother? We’ll here’s why you should seriously consider it.
One of the biggest problems afflicting America today is that about 26.6% of its people— according to the Early Release of Selected Estimates Based on Data From the January– June 2007 National Health Interview Survey (12/2007)— is obese. Even more alarming, this figure has increased over the past few decades, from one out of every two hundred Americans in 1986 to one out of every fifty in 2000! Statistics have also revealed that as many as a quarter of America’s children and teenagers are obese, as are sixteen percent of those on active duty in the military, where being obese is the number one reason why uniformed people are discharged!!!
The lifestyle of the modern American has contributed in no small part to this “obesity epidemic.” Many Americans get little exercise, and the proliferation of fast food restaurants has put large amounts of unhealthy, high- fat foods into their diets.
But here is some good news: It is possible to lose eight pounds in as little time as one month! The following paragraphs will show you how.
1) A healthy diet
Keep careful track of your eating habits. Make note of how much cholesterol, fat (specifically, saturated fat and trans fat), and sugar is in everything you eat, and also of how much of it constitutes a serving size. And be sure to record everything you eat in a journal. When you record what you eat, it becomes easier to avoid slipping into unhealthy eating habits.
Reduce your daily caloric intake by at least 1,000, but unless you have your physician’s approval, you must never have fewer than 1,300 calories per day.
Foods to avoid— except in relatively small quantities— include deep fried foods; sugary pastries; foods that have a high sodium or salt content; and the burgers and other items served in fast food restaurants.
Foods that should form a regular part of your diet include fresh fruits and vegetables, whole wheat bread, juices, and other things that are high in protein. V8 is an excellent drink to add to your diet; and for those who are on a low sodium regimen, reduced sodium V8 is also on the shelves. Also drink up to four cups of green tea per day: The caffeine and other compounds it contains can increase your metabolic rate and oxidize unwanted fat. Spices should also be added to your dishes, as they too can help raise the metabolism temporarily.
Traditionally, people have eaten three meals a day. More recent research has shown that it is actually better to eat five light meals, spread throughout the day. When you do so, you can more easily burn off the energy from each meal. And your heaviest meals should be in the morning and afternoon, because the earlier you eat something, the more time it has to burn off during the rest of the day.
2) Vigorous exercise
Set up an exercise routine for yourself. You can find workouts in books and DVDs available at your local library; or you can watch Denise Austin early in the morning on ESPN. But before you start any exercise program, consult your physician; certain exercises, depending upon your physical condition, may be hazardous to your health. If possible, hire a personal fitness trainer.
An ideal routine is to do a half hour of strength training three times each week. Weight work may not be aerobic, but the body loses fat tissue as the muscles become firmer.
Take a daily walk of at least fifteen minutes; it is better than using a treadmill. (I love practically nothing better than walking myself, and I choose to walk rather than get a ride whenever possible. On a number of occasions, I have taken walks that have kept me continually on my own two feet for three hours straight! I timed it myself.)
Riding a bicycle is also a great way to get into shape, and there are bike paths in many communities. If you have a bicycle, try using that rather than your car to get to work and other places if you live close enough. And so is horseback riding. Try getting involved in a riding program in your community.
3) Special instructions
Your physician may give you instructions for weight loss in addition to those outlined above. My own doctor, for instance, has prescribed a medicine called lovastatin, of which I take two pills per day with a meal.
4) Do not delay
Above all, as soon as you plan to lose weight, start today! Do not put it off until tomorrow: for if you do what you have resolved to do today, it will be easy from then on; but if you delay, it will be that much harder for you in the future. Therefore, it is imperative that you give yourself a head start early on.
5) A final word: Dr. Phil and the “elephant at the stake”
One more thing I should inform you of. Dr. Phil— that famous host of the show on which people talk about their problems— wrote a book on weight loss called “The Ultimate Weight Loss Solution: The Seven Keys to Weight Loss Freedom,” in which he talks most of all about attaining the mental attitude that makes losing weight possible. Early in that book, the Doctor makes the excellent analogy with the elephant at the circus tied to a small wooden stake, who does not even make the attempt to break away and run off even though he very easily could, because he has been chained in his youth to a heavy steel stake from which he cannot escape no matter how hard he tries. As a result, he has been conditioned to believe that whenever he is attached to a stake of whatever size, or whatever material, there is no possibility of his breaking free. But human beings, unlike animals, are not the slaves of their conditioning. They can make the conscious decision to “rip out that stake” and take control.
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