You’re probably wondering whether I’m about to sell you some sort of snake oil or secret supplement that will help you melt 20 pounds in a month, right?
I get it!
There’s a ton of misinformation on the web but luckily, I’m not one of those individuals. It is most certainly possible to lose up to 20 pounds in a month! It won’t be easy and it will require some serious exercise of willpower.
But, it’s only a month!
All you have to do is commit yourself to the process for just one month and try your utmost best to achieve results that will make you happy.
With that being said, let’s dig into this weight-loss system!
1. Eliminate Processed Sugar From Your Diet
I know, I know, it’s hard giving up the candy and morning donuts but processed sugar has detrimental effects on health and weight loss.
What I’ve learned is that sugar causes massive spikes of insulin.
When insulin levels are high, fat burning hormones are hindered and your body uses glucose (converted from sugar) as a source of energy.
As long as high amounts of sugar is present in your diet, your body won’t convert and use stored fat for energy.
That just seems to be the way we are designed. Why do you think diets like the Ketogenic, paleo or raw vegan diet works so well when it comes to losing weight?
They are usually devoid of processed sugar!
If there’s one thing that, if eliminated, could radically change your body from the inside out, it would be processed sugar in all of its forms.
As a rule of thumb, if it contains more than 3 or 4 ingredients or it isn’t naturally grown from the Earth, I just won’t eat it.
2. Eat Minimal Carbohydrates
To be brutally honest, carbohydrates aren’t bad. They’re actually an essential part of any diet but in moderation. Why?
Well, carbohydrates usually convert into sugar pretty quickly when consumed.
As we discussed above, sugar hinders fat loss.
To make it even worse, modern-day carbohydrates like bread and bagels contain added sugar making them far too inconvenient for weight loss.
They also happen to be high in calories which is definitely not going to help you shed weight.
Foods that are usually low in carbohydrates are vegetables. They’re nutritionally dense but very low in carbohydrates and calories which means you can eat as much as you want and still lose a ton of weight.
3. Reduce Your Salt Intake To Normal Amounts
Do you find yourself looking and feeling bloated after eating?
Sometimes that can be attributed to eating foods which have an allergic reaction in your body whereas, in other instances, that bloated effect can be brought about by consuming too much salt.
It can cause bloating and retention of water.
To fix this problem, reduce your salt intake to normal amounts which are between 1500mg – 2300mg per day.
4. Consume A Ton Of Vegetables And Good Amounts Of Protein
To avoid your body switching into survival mode and eating away at muscle tissue, it’s imperative to fuel your body with adequate vitamins and minerals.
Like I said above, vegetables are undeniably the best source of nutrients and are low in calories.
Make sure that all your meals are made up of cruciferous and root vegetables.
Another essential component of this program is the intake of protein.
If you want to preserve muscle, feel satiated with each meal, keep your metabolism firing on all cylinders and improve the overall state of your body, consume enough protein.
I like to consume fish, organ meats and meat from animals that are grass-fed.
If you’re vegan or just don’t like to eat meat, you can always purchase some pea protein powder and make a smoothie for yourself when needed.
5. Jump Rope Every Single Day
One of the best low impact exercises that burns a ton of calories happens to be jumping rope!
I wrote an article in 2017 about how you can burn up to 1074 calories in an hour from jumping rope and if you follow Zen Dude Fitness on Youtube and Facebook, you’d have seen the terrific results people achieve by simply using a jump rope.
If you have an hour to spare, jump rope as best and fast as you can.
You’ll be surprised at the results, especially if you stick with it for a couple weeks.
6. Lift Weights At least 3 Times A Week
Although lifting weights doesn’t necessarily burn the most calories, it is an excellent way of developing muscle and improving the overall composition of your body.
What I’ve noticed since lifting weight is that even though my weight on the scale may stay the same, the way my body has changed physically is visibly noticeable.
The love handles I used to have started to reduce and my chest, back and biceps grew in size giving me more of a lean and aesthetic appearance.
I’m by no means a bodybuilder so I won’t pretend like I know every angle of weight lifting but start small and build your way up to heavier weights.
It’s all about activating the mind to muscle connection and challenging your muscles. Throw in 3 sessions of 25 – 45 minute weight lifting sessions into your week.
7. Consume Green Tea
One of the healthiest and antioxidant-rich drinks on the entire planet happens to be Green Tea.
On average, I drink about 3 cups of green tea per day and after doing some research, I found that the active compounds in green tea aid the body in breaking down fat by stimulating fat burning hormones.
Apart from that, green tea contains anti-inflammatory properties that work wonders in calming inflammation throughout the body.
Start with a cup a day and work your way up to a cup with each meal.
8. Intermittent Fasting
Remember when we spoke about sugar and insulin levels? Well, as it turns out, after about 12 hours of digestion and no consumption of food or caloric drinks, your insulin levels drop significantly.
When this happens, your body will be deprived of glucose.
When that happens, it tends to attack stored fat, breaks it down and converts it into energy.
This is known as a state of ketosis and one of the easiest and most effective ways of burning fat is by using intermittent fasting.
Just as the name indicates, you fast for an extended period of time and then consume food within a small window.
On average, the most popular intermittent fasting protocol requires 16 hours of fasting followed by an 8-hour window to consume your calories.
Some people tend to fast for longer periods of time like 20 hours and minimize their window for eating to just 4 hours.
It’s tough but the results are awesome.
One of the unexpected benefits of intermittent fasting is the understanding you develop in respect of your own body.
You’ll attain the ability to decipher between hunger and cravings, the types of food your body requires and self-control.
Start by fasting once or twice a week and build up to fasting at least 5 times a week.
Eventually, it will become a part of your lifestyle and you’ll never have to truly worry about binge eating ever again.
Wrapping It Up
When the going gets tough and you start to question your own decisions, remember that the time will pass irrespective of whether you feel like being consistent or not.
A month from now, you can either lose a ton of weight and look amazing or you can be in the same place you are now.
The choice is yours and I strongly believe that you can effect change in your life for a month, if not longer.
Take it one day at a time and implement the information I’ve laid out above.
Be consistent, stay healthy and treat yourself with care and love.
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