To stay fit and healthy is one of the most important aims in life. If you are aiming at becoming healthier in 30 days, we bring to you 10 tips to be healthy in a month.
10 Vital Tips To Be Healthy In A Month
Obesity is a health problem which affects thousands of people these days and managing weight is the key to good health. However, it is important to note that weight loss cannot be achieved overnight. It is a gradual process which requires effort and dedication. Also, apart from weight loss, there are many other lifestyle factors that can help you stay fit and be healthy. Here we discuss about 10 tips to be healthy in a month.
Before beginning a being-fit regime, it is essential to understand that 1 month is too short a time to achieve dramatic weight loss or becoming healthier. So, realistic goals, like losing 2 to 3 pounds per week and introducing healthy lifestyle should be set. As regards weight loss, initially, you may lose more weight but this rate of weight loss is likely to slow down in the middle of the month. You can expect to lose around 10 lbs in a month and move towards becoming healthier with a well balanced lifestyle.
Let us look at these 10 tips to be healthy in a month.
Reduce Your Calorie Intake
Weight and good health is directly linked to the intake of calories. One of the most effective tip to be healthy in a month is to reduce your calorie intake. 1 lb of fat equals to a caloric intake of 3500 calories. So, for losing 1 lb of weight, the caloric intake should be reduced by 3500 calories. This weight loss goal can be achieved by simply cutting down at least 500 calories from the daily diet for 7 days.
Some of the many ways of cutting down on calories are eating smaller portions on the plate and replacing high calorie foods like fries and sweets with fresh vegetables, fruits and salads. A diet rich in fruits, vegetables, whole grains and lean proteins can help to naturally trim the calorie consumption. Sodas and sugary drinks should also be avoided to further lessen the caloric intake. However, the calorie intake should not be lower than 1200 calories per day as this can trigger a drastic drop in the energy and even cause nutritional deficiencies.
Avoid White Carbs
The consumption of white carbs, except post work-out, should be avoided. Bread, cereals, rice, potatoes, fried foods, and pasta are some of the white-carbs rich foods that can cause weight gain. These foods are also harmful as they increase your risk of heart diseases and diabetes. So, one of the important tips to be healthy in a month is to cut down on white carbs and replace them with whole grains.
Eat Healthy Foods
If you wish to be healthy in a month you need to have a balanced diet which provides all the vital nutrients. The foods that must be included in a healthy diet are leafy green vegetables like lettuce, spinach, broccoli and cabbage, and high fiber fruits like bananas, apples, oranges and pears. It is also important to add low fat dairy products, milk substitutes like rice milk or soy milk, and complex carbs like whole grain flour and brown rice in the diet. Lean proteins like lean red meat, skinless poultry, nuts, tofu and egg whites should also be included in this diet.
Avoid Unhealthy and Processed Foods
In order to lose a significant amount of weight in a month, it is advisable to avoid consuming unhealthy food items like potato chips, soda, candies, sugar, energy drinks, sugary and creamy beverages, processed foods, white pasta, bread and rice. Refraining from processed foods is one of the essential tips to be healthy in a month.
Drink Plenty of Water
At least 8 glasses of water should be consumed every day to promote significant weight loss. Along with detoxifying the body, water also hydrates the system. It is a substitute for sugary drinks like sodas and juices too. Further, plenty of water intake also helps to trigger the feeling of fullness and decreases hunger cravings. A glass of warm water mixed with honey and lemon juice proves extremely beneficial for weight loss, and the overall health as well. So, drink plenty of water to be healthy in a month.
Getting adequate sleep every day is essential for maintaining good health. On an average, you should sleep for at least 7 to 8 hours at night. Sleep greatly impacts a person’s well-being. It positively influences digestion, hormones, and overall metabolic activities. Your body gets a chance to repair its damaged tissues and cells when you are asleep. So, one of the important tips to be healthy in a month, is having adequate sleep at night and waking up refreshed in the morning.
Keeping a healthy and positive attitude in life can help the immune system stay healthy too and also increase the person’s productivity in life. You can stick to your weight loss plan diligently and thereby achieve your health and fitness goal. Being positive and determined is a vital tip to be healthy in a month.
Organize Your Life
It is also important to make the daily life more organized. Once you learn to plan your daily schedule in a structured manner, you would feel less stressed and more relaxed. This would prove beneficial in your weight management goal in long and short term. As it helps to prevent stress, getting habituated to it can surely help you to be healthy in a month.
Work Out Regularly
Nothing works better than physical exercise. Be it cardio, strength training or yoga, exercising is necessary to be healthy in a month.
Squat is an exercise which can greatly support this weight loss goal of shedding 10 lbs in a month. This strength training exercise not only causes weight loss but also helps in building lean muscle mass. Increase in muscle mass accelerates the metabolic rate which in turn increases the calorie burn.
Cardiovascular exercise enhances the heart’s capacity to pump blood. This not only boosts metabolism but also exercises the entire body more effectively than some weight training exercises like weight lifting, which build muscle but do not work out the entire body.
Circuit training is another method of losing weight and being healthy. It is basically a combination of several exercises. Performing the same exercise for a specific period of time often becomes monotonous. Instead, one can do a number of different exercises for a shorter duration. For instance, one can do 5 minutes of walking along with 2 sets of 15 repetitions of squats followed by a minute of rope jumping. This circuit training program can be repeated many times and is a more complete workout in a short time.
Exercising does not mean that one needs to indulge in intensive workouts at the gym. Even a brisk walk is a very effective exercise which can help to lose weight and be healthy in a month.
These are the 10 tips to be healthy in a month, which if followed consistently can reap great benefits.
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