Five science-backed procedures to lose weight correctly in one month

Yes, you can lose all that weight in 30 days!

In fact, you can start noticing a difference on day one.

You just have to follow the five-step plans we’ve highlighted in this post.

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1. Fast on day one

I know you think fasting is such a difficult thing to do, but it’s not. And it helps you reach your weight goals faster.

Once you make your mind to lose weight in 30 days, pick a start date, and ensure you fast on that day. This will get you off to a nice mental start, and it will even help you lose at least one pound.

As you move on, you can include occasional fasting in your routine, too – maybe once every week. This will shrink your stomach faster, making you eat far less on days when you aren’t fasting.

As you know, the lesser you eat, the more weight you lose.

Science backing: Here is the scientific proof fasting helps with weight loss.

2. Exercise first thing every morning (Mix cardio with strength training)

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Exercising and engaging in physical activities, which you’re not used to, is the second step towards weight loss.

However, you can’t just go about raking leaves, gardening, or walking a dog if you wish to reach your goals in 30 days.

You need to undergo some rigorous cardio exercises and do them for long spells. The common cardio exercises for weight loss include cycling, brisk walking, swimming, burpees, rope jumping, jogging, and running.

In addition to these, you need to throw some strength training into the mix.

This will greatly increase the rate at which you lose weight. The most effective strength training workouts include hill walking, stairs climbing, weight lifting, pushups, squats, sit-ups, planks, and resistance bands.

Science backing: Here is the scientific proof exercising helps with weight loss.

3. Get the right supplement

I know we haven’t talked about nutrition and diet yet; we will soon. But before we do, I’ll like to first emphasize the need to start your day with a dosage of herbal supplements like this 30 Day Mega Fat Burner from Prorganiq.

This is important because as much as you may try to abstain from your favorite foods within the 30-day period, there will be days when the temptation will be too strong, and also times when you’ll be too tired and hungry (maybe because of your exercise routines or work), and will be forced to break your routine.

To get ahead of these kinds of days, you need weight shedding supplements like that one mentioned above.

These supplements help you reach your weight goals by melting all stubborn fat within your body, reducing your appetite (making you feel fuller and less hungry), reducing your absorption of nutrients like fat, making you take in fewer calories, and enhancing your mental focus to exercise better.

Science backing: Here is the scientific proof supplements help with weight loss.

4. Catch enough sleep

For someone looking to shed weight, asking you to slow down and sleep more regularly might seem counterintuitive, but trust me when I say it’s good for your goals.

Do you know why people who work out often miss their workout routines once in a while? The reason is highly linked to fatigue and tiredness.

As we both know, there’s no better antidote for tiredness than sleep. By sleeping more, you’ll recharge your engines properly and be almost ready for all your workout routines.

In addition, scientific studies have linked a lack of sleep to feeling hungrier and gaining weight, which is bad for your goals. See below:

Science backing: Here is the scientific proof sleep helps with weight loss.

Note: While observing your weight loss exercise routines, ensure you sleep for at least 7 to 8 hours daily.

5. Eat foods that encourage weight loss

In order to lose weight within a 30-day period, here are the kinds of foods you can eat within that period:

  • fresh fruits and cruciferous vegetables
  • fish
  • Beans and legumes
  • Tuna
  • Boiled Potatoes
  • nuts
  • seeds
  • whole grains, such as brown rice and oatmeal
  • Whole eggs
  • Chicken breast and lean beef
  • Avocados
  • Soups
  • Cottage cheese
  • Apple cider vinegar
  • Salmon
  • Leafy green
  • Chili Pepper
  • Grapefruit
  • Full-fat Yogurt
  • Coconut oil
  • Chia Seeds

Foods to avoid eating include:

  • foods with added oils, butter, and sugar
  • fatty red or processed meats
  • baked goods
  • bagels
  • white bread
  • processed foods
  • French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not
  • Some Types of Alcohol (Especially Beer)
  • Ice Cream
  • Candy Bars
  • Most Fruit Juices
  • Sugary Drinks
  • Pastries, Cookies, and Cakes

Note that it may be hard keeping track of what to eat and what not to eat. So, we strongly recommend keeping a diet diary or getting a mobile app that alerts you on what to eat and what not to eat.

If you stick with these 5-step plans, you should get your dream body in exactly 30 days.