Difference between revisions of "Lose 6 Kgs in 30 Days"

Giving yourself 30 days or about one month to lose some weight is a great goal.  There are a lot of changes that you can make within a month that will result in significant differences not only in your weight, but overall look and health.  Typically, losing more than 0.5 – 1.0 kg (1 – 2 pounds) per week or about 3.6 – 4 kg (8 – 9 pounds) per month, isn't recommended.<ref name="rf3567">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20047752</ref>  Quick weight loss isn't always safe or sustainable long-term.  Aiming to lose 6 kg or about 13 pounds within a month may  not be a realistic goal; however, with the appropriate changes to your diet, exercise plan and lifestyle, you may be able to come close to lose a full 6 kg in a month.

[[Category: Weight Loss Goals]]

#*Cut out between 500 – 750 calories each day.  This will help you lose anywhere from 0.5 – 1.0 kg (1 – 2 pounds) per week.<ref name="rf3567" />  In combination with exercise you may be able to lose 1.3 kg (3 pounds) per week; however, this not a guarantee.   

#*Do not eat less than 1,200 calories daily.  It's generally thought that eating less than this is not safe as its difficult to consume the recommended amount of nutrients you need daily.<ref name="rf16326">http://www.healthline.com/health/diet-and-weight-loss/1200-calorie-diet#2</ref>

#*Protein is an essential nutrient to any diet. Studies have shown that it can keep you satisfied longer and with less food in addition to supporting your metabolism.<ref name="rf3572">http://www.womenshealthmag.com/weight-loss/protein-weight-loss</ref>

#*To help you reap the weight loss benefits of protein, try to include at least one serving (75 – 120g or 3 – 4.5 oz) at each meal and snack.<ref name="rf3573">http://www.choosemyplate.gov/protein-foods</ref>  Eating protein throughout the day can help spread its satiating effect over the entire day.<ref name="rf16327">http://www.shape.com/weight-loss/tips-plans/best-protein-eating-strategy-weight-loss</ref>

#*Make half your plate a fruit or a vegetable.  Or, include one to two servings of either per meal. One portion is equal to four heaped tablespoons of cooked kale or spinach, one medium fruit (like an apple or pear), 30 g dried fruit (like raisins), or a {{convert|5|cm|in|sp=us|adj=on|sigfig=1}} slice of a large fruit (like melon or papaya).<ref name="rf16328">http://www.nhs.uk/Livewell/5ADAY/Pages/Portionsizes.aspx</ref><ref name="rf3570">http://www.choosemyplate.gov/vegetables</ref><ref name="rf3571">http://www.choosemyplate.gov/fruit</ref>

#Choose whole grains instead of refined grains. 100% whole grains are a more nutritious choice compared to refined grains like wheat bread, white flour or white rice.  Choose these types of grains more often.<ref name="rf6780">http://www.choosemyplate.gov/grains-nutrients-health</ref>

#*100% whole grains are less processed and are typically higher in fiber, protein and other beneficial nutrients.  Processed grains have these nutrients stripped and are therefore less nutritious.<ref name="rf6780" />

#*Keep your grain intake to a minimum.  There has been some research that lower carb diets or those that limit grains result in faster weight loss than low-calorie diets alone.<ref name="rf3568">http://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/low-carb-diet/art-20045831</ref>

#*Also, stick to the appropriate servings of grains. Measure out about 28 g (1 oz) of grains like cooked oats or quinoa when you choose to eat them.<ref name="rf3569">http://www.choosemyplate.gov/grains</ref>

#*Some studies have shown that when you haven't consumed enough water and are dehydrated, your body sends signals to your brain that feel very similar to hunger.<ref name="rf3575">http://www.health.com/health/m/gallery/0,,20920951_2,00.html</ref>  Many people may eat when they think they're hungry when they're actually just thirsty.

#*Aim to drink at last {{convert|2|L|USgal|sp=us|sigfig=2}} (eight 8-oz glasses) of water and other hydrating fluids daily.<ref name="rf545">http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256</ref>  You can try flavored water and unsweetened decaf coffee and teas as well.

#Bump up your exercise.  The best combination for weight loss is monitoring your diet and exercising regularly.  Add in physical activity most days of the week to help support your weight loss.<ref name="rf15942">http://www.cdc.gov/physicalactivity/basics/pa-health/</ref>

#*The number one calorie burner for physical activity is cardio.  Aim for 150 minutes a week of moderate-intensity activities or 75 minutes of high-intensity exercise.<ref name="rf15943">http://www.cdc.gov/physicalactivity/basics/adults/index.htm</ref>

#*Also try adding in one to two days of strength training.<ref name="rf15943" />  These exercises don't burn as many calories, but may also help support a faster metabolism over time, as muscle burns fat, even while you are at rest.<ref name="rf15942" />

#*Most health experts recommend getting at least seven to nine hours of sleep each night for adults.<ref name="rf206">http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898</ref>  Work on improving your [[Have Good Sleep Hygiene|sleep hygiene]], which includes going to bed earlier and making your bedroom a good environment for sleep.  

#*Some studies have shown that when you do not sleep enough, your body has a difficult time losing weight, has increased secretions of hunger hormones and may even begin to crave higher fat, higher carb foods.<ref name="rf5558">http://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sleep-and-weight-gain/faq-20058198</ref>

#*Stress has a major effect on your ability to lose weight.  Even minor daily stresses can increase your body's cortisol level, which is a hormone linked to stress.  Sometimes this makes it difficult for your body to lose weight and can increase your hunger levels.<ref name="rf8476">http://www.prevention.com/weight-loss/weight-loss-tips/how-prevent-weight-gain-due-stress-and-anxiety</ref>

#Stay accountable.  Whether it's with a friend, family member, your food journal or the scale, it helps to keep accountable when you're trying to lose weight.<ref name="rf16329">https://www.psychologytoday.com/blog/thinking-thin/201001/10-tips-stick-your-diet-0</ref>

*Avoid sweetened coffee and alcohol (if you drink) completely for a month — they are one of the sneakiest source of excess calories. Regular black coffee, however, has no calories and many experts recommend moderate coffee consumption or even caffeine twice a day as a stimulant to help with weight loss.<ref name="rf16330">http://www.obesityaction.org/educational-resources/resource-articles-2/nutrition/upper-limits-the-value-of-caffeine-in-weight-loss</ref>