If you’re trying to gain, lose, or maintain your weight in one month, it can be tough. Changing your diet and exercise levels can take time to make a difference. We've put together some simple tips for you to follow that could make a big difference in one month. They are designed for people who have a month left until their goal date (whether it be a holiday or an event), with the intention of helping them achieve their goal of looking and feeling better.
1. Start with a good breakfast:-
When you wake up in the daily morning, eat breakfast. It’s the most important meal of the day because it kickstarts your metabolism and gives you energy to get through the day. If you skip breakfast, your body will start to hold on to any fat and energy it can find, and you’ll end up with low energy and a low metabolism.Don’t skip breakfast because you tempted yourself or your partner. We know that our brains and bodies are hard-wired to enjoy breakfast foods; even if you don’t feel like it, whatever you’re craving right then, you’ll find a way to have it.
If you manage a difficult habit, like snacking at night, and still want to maintain a healthy diet, don’t skip breakfast, even if it’s only because you want something else. If you have a fondness for eating cereal on cereal, that’s fine too. Just make sure to make an at-home oatmeal with fruit and nuts instead of eating the boxed stuff go to bed.
When you first start your weight loss journey, eating a lot may seem tempting to help you get started. If you’re not fully committed to your weight loss goals, it can be easy to want to eat lunch or dinner every day. After all, what’s the alternative? You can’t have both lunch and dinner if you’re trying to lose weight…so you should just enjoy one the rest of the time. Unfortunately, this can often cause you to eat too much on non-lunch and non-dinner days.
Eating a lot on non-lunch and non-dinner days can cause you to be more emotionally reactive. Emotional eating happens when we eat to relieve pent-up or negative emotions, or when we eat our internal food fights with food in the form of comfort foods. So, if you have a need that you can’t satisfy, this is your chance to play psychologist and find something to eat without losing your cool.
Instead of focusing on what you should or shouldn’t have, focus on the positive things you can’t control.
2. Plan to take your time for lunch and dinner:-
When you’re organising your day, make sure you plan to take your time at lunch and dinner. Grabbing a sandwich at your desk is usually a bad idea because it’s easy to get distracted. Instead, take your time to take a break, go out to eat, and clear your head.Especially for goal setting, you’re better off breaking the goal down into smaller and smaller goals the closer you get to your month is up; this way, you have more feasible target dates to work toward.
Break it down into a food-based goal.
This is pretty straightforward;
try and aim to eat a particular food every day or at least consume it more than 30 mins before your mealtime. Do your grocery shop at least an hour before your mealtime just to make sure your diet is comprehensive for the week ahead.
Use Calm before bedtime.
This is probably one of the easiest diets to follow and can be done at any point in time throughout the day. Simply setting a timer for one hour before bed will prevent you from snoozing and waking up to an empty belly. You can snooze the alarm if you’d rather not, but I find the option to have a shower and a food option (which I used to have) before bed just helps set my mind at ease before I fall back asleep.
Daily workouts are not enough to lose weight.
You might be able to lose weight by working out once a day. Or maybe twice — but only if you work out 2–3 times a week. Working out without proper recovery can actually make you gain weight because it’s stressful, causing you to eat more and more.
By taking warm-ups before working out and working out for only 1.5–3 minutes, you allow yourself to relax and concentrate on the workout itself instead of getting stressed out. This can help you boost your mood and help curb your cravings.
3. Snacks can help you get through the day:-
At work or school, you may not have time to sit down for a full meal. That’s why it’s important to bring snacks that can help you get through the day.Feeling tired, smelly, and cold? Bring a drink that’s suitable for cooling or a hand-squeeze of lemon to refresh you. You may not have time to cook dinner, but you should still be able to have something ready that can help you fill a gap during the meal.
If you’re struggling with remaining active at home, try incorporating more walking into your working day. Choose a new walking buddy to get you moving, find places or days when you can walk outside. If your gym is open, you can easily go to the treadmill and work your way up a little. You can also try doing some plyometric exercises if the outdoor exercise you already enjoy is a no-go. Try jumping jacks, burpees, lunges, squats, and other moves that add variety and work different muscle groups.
November has a magical quality. It can be a slow month, hot and humid, always sunny, cold and dark. That’s why it’s crucial to remember to celebrate the small wins too. When you spend time outside this month, remind yourself why being outside matters. Watching the sun set on the trees, hearing birds sing, seeing a rainbow in the sky, drinking in the soil’s magic — there are few situations in life that can lift your mood.
Meditation is known for both its physical and mental benefits. But it’s especially useful in difficult or stressful situations. Try incorporating it into your gratitude practice. List all the things you’re grateful for, acknowledging all the good things in your life.
November offers many opportunities to stay focused — by avoiding the events or people that can take a toll on your mental clarity. State your case to avoid letdown.
4. Eat in moderation and take your time eating:-
It’s important to take your time eating in order to avoid overeating. When you’re eating, take one bite at a time and give your brain time to register that you’re full before taking another bite. Once you start to feel full, stop eating and put down your fork.Continuing to eat after you’ve finished will cause you to become confused, bloated, and less likely to move.
Speaking of movement, whether it’s walking, jogging, dancing, or lifting weights, make sure that at least once a day, you get moving. When you’re exercising, we typically think that the benefits of physical activity just last for a few hours, but they can last as long as you need them to. Whether you focus on short bursts of easy exercise (walking, jogging, or other forms of exercise) or an extended period of intense exercise (like running), you’re doing physically active things every day.
We often think of doing 30 minutes of exercise every day, but that can seem like an impossible task. If you spend 30 minutes doing exercise, try to mix up the type of jogging or walking you do. If you have a hard time getting moving, adjust the length or intensity of your workout to match your physical limitations.
Another good reason to increase the amount of physical activity you do is that physical activity doesn’t have to be long. While it can take a lot of time to transition from working out in the morning to later, it can be easier to start with another activity in the evening. Changing daily routines can take time, but starting small and adding one activity per day is a good way to make health behavior changes.
If working out is difficult right now, take it in parts over a longer period of time. For example, next week start at 10 minutes and gradually work up to 30 minutes. If your day’s workout takes you 90 minutes, start with 20 and gradually increase to 30 minutes.
5. Get some extra sleep at night, if you can:-
Sleep is so important for your body to repair itself, and to reset your brain so you can focus the next day. Sleep deprivation can cause you to lose focus and make you irritable. Getting enough sleep can also help you to lose weight, boost your memory, and even help you live longer.It doesn’t matter how many Oreos you eat or how many hours you watch TV, if you are not getting sufficient sleep, you are making yourself less able to take care of yourself and your mental and physical wellbeing.
If you don’t feel like working out, you probably won’t feel like working out the rest of the month. Aim to keep some fitness goals you can work toward throughout the rest of the month, even if your workout feels hard now. The more your body and brain feel like running on empty, the more motivated you’re likely to be to exercise.
Make making healthy choices this month a priority. Get a snack in early and eat something you actually like that you can keep. Make a list of foods you’re likely to eat and then check them off as you eat. Try to avoid foods that you are not accustomed to eating because of their outward appearance, like ice cream. Find foods you enjoy and that you can come back to easily. Don’t feel like you have to adhere to eating the same diet all month; you can eat cake the day before you celebrate your birthday or have the cheat meal of your lives on the day you meet your partner. When you have time, make it a point to make healthy choices.
If you want to hit your goals for losing weight, maintain your strength, and maintain your health, it’s going to take constant effort. Keep a record of your results, and make adjustments as needed so you can stay consistent. Keeping a food journal can help you keep track of your points without having to constantly measure every carb, protein, or amount of ice cream you consume.
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