How many calories can you burn in 30 minutes?

Have you ever wondered how many calories can you burn in 30 minutes? You have read many times that you should exercise for at least 30 minutes per day but which is the most efficient exercise to burn more calories during your 30 minute session? Not all exercises are equal when it comes to weight loss. There are exercises and activities that burn more calories than others but they are more difficult to perform and require a lot of effort. The reason as to why they burn more calories is simple: they are more intense and this accelerates your heart beat rate and in turn the calorie burning process. So, if you want to exercise less but lose more have a look at the top burning exercises below. Have in mind that the figures are based on 30 minutes sessions for persons weighting about 155 lbs (or 70 kg).

Top 5 fat burning exercises for 30 minute sessions

1. Running (5.5 min per mile) – 633.5
2. Cross country skiing – 580.5
3. Cycling (at speed greater than 20 mph – 563
4. Running up the stairs – 528
5. Speed skating on ice – 528

Running, the simplest form of exercise is the top fat burning exercise. When running for about 5.5 minutes / mile you can burn upto 633 calories in just 30 minutes. Cross country skiing, cycling, running up the stairs and ice skating follow with 500+ calories every 30 minutes. Do not forget that you need to burn 3500 calories to lose one pound so by performing any of the above exercises for 4 times per week (30 minute sessions) you can burn upto 2000 calories. Doing this consistently for a month (4 weeks) and help you lose 2 pounds!

Top 5 exercises to burn more than 400 calories in 30 minutes

1. Stationary cycling, very vigorous – 440
2. Rowing machine – 422
3. Boxing – 422
4. Handball – 422
5. Jumping rope -422

Exercises usually performed in a gym are also among the most effective exercises for losing weight. Cycling, jumping rope and rowing machine can generate the best results and if you want to go outside the gym then a boxing match, a game of handball can do the trick. All of these activities will release from your body more than 400 calories in 30 minute sessions.

Top 10 Sports that burn the most calories

1. Handball – 422
2. Squash – 422
3. Running (on a track) – 353
4. Paddleball- 352
5. Racquetball – 352
6. Rugby – 352
7. Soccer – competitive 352
8. Water polo – 352
9. Kick Boxing, karate -352
10.Football – 316

If you do not want to exercise alone but you are in the mood of doing multiplayer sports then squash, racquetball, soccer, water polo and football are among the best choices. These sports can help you get rid between 300 – 420 calories for just 30 minutes. They are very intensive sports and one has to be in good condition before attempting to practice them. Always you need to consult your doctor before engaging into intense activities especially if you haven’t exercise for a long time.

Other activities that can help you burn more than 300 calories in 30 minutes

1. Roller blading, in-line skating 422
2. Canoeing – 422
3. Rowing – 422
4. Rock climbing ascending rock – 387
5. Swimming (butterfly) – 387
6. Swimming laps (freestyle) – 352
7. Stair machine – 316
8. Climbing hills – 316
9. Ice skating – 316
10. Cross country skiing – 316

Burn Calories

For faster weight loss results you should try to get the most of your exercise. If you only have 30 minutes to exercise per day then better use your time efficiently and engage into activities that produce better results. Swimming is a great way to get fit and lose weight and is also a good way to burn more than 300 calories in just 30 minutes. If for various reasons this is not possible you can always use the rowing machine, stair machine of your local gym and get equal results. You can also use or free calorie calculator to find out your daily caloric requirements.

Pilates for weight loss – Can you lose weight with Pilates?

What is Pilates?

By Hara Hagikalfa certified pilates instructor

The Pilates technique was introduced by Joseph Pilates as a form of exercise in America (1926) and ever since they have grown into popularity and are now accepted in their use. Through the years they have evolved into different techniques (i.e. STOT Pilates, modified Pilates APPI technique, contemporary Pilates and so on) using apparatus such as the reformer, with books written about them, and DVDs for people to take home and practice. The supporters and developers of different Pilates techniques claim a number of benefits to their name from improving posture and balance to losing weight, and those who use them will vouch that miracles do happen.

Different Pilates methods

Although the different Pilates methods developed can vary in their technique, they are all based in the ‘classic’ technique created by Joseph Pilates. In its essence the ‘Pilates method’ is a series of exercises which use the body’s own weight and resistance. In theory, it teaches the body how to use its own mechanisms to recruit the ‘core’ muscles throughout the body. Pilates exercises can be practiced as mat based and/or machine exercises and cover multiple levels of ability, with difficulty and intensity of exercises increasing as the level of ability progresses.
The Pilates method is based in 6 core principles: 1. Breathing, 2.Centering, 3.Precision, 4.Control, 5.Concentration, and 6.Flow.

Pilates for weight loss: the science

Research in Pilates in general tends to be of poor quality and has been a controversial subject. One of the main reasons is because there are actually so many different techniques/methods and variety of exercises it makes hard to test all of them in a study. Research is limited into specific exercises and/or exercises routines making it difficult for clear cut conclusions to be made.

There is very little research which has looked into Pilates in weight loss and is not of high quality. The little research that has been carried out does suggest that Pilates exercises can help to lower the Body Mass Index (BMI) and achieve weight loss. However, due to the limited amount of good quality studies available there is no strong scientific evidence to support a statement such as ‘Pilates will lead to weight loss’.

In theory it is a form of physical activity, and as with any kind of physical activity some energy expenditure and some fitness gains will be achieved.

How to lose weight with Pilates?

Here is a step-by-step guide on how to lose weight with pilates and generally what you need to have in mind when choosing Pilates for weight loss.

Pilates is not the appropriate exercise choice if you are looking to increase calorie expenditure radically or you need to achieve large improvements in aerobic and strength components. Pilates exercises, especially those for beginners, are a more ‘gentle’ form of exercise and will not result in burning huge amounts of calories. For those who are in general inactive and do not exercise at all Pilates will provide a challenge to the muscles and could result in higher energy expenditure (in very simple terms calorie burning).

Energy expenditure can increase in more advanced levels and/or with the use of apparatus such as the Reformer, and the Cadillac. The apparatus provide resistance, and increase the difficulty of the exercise and in result the effort made to carry out the exercise. Some mat-based techniques tend to use apparatus such as gym balls and thera-bands (resistance elastic bands) which can similarly increase resistance and muscular effort.

5 Steps on how to lose weight with pilates

1. Always start at an appropriate level. At a beginners levels exercises may not appear as they provide any muscular benefits or may seem very easy. It is easy to want to jump to a higher level which could provide you with more challenge, more calorie burning, and faster. However, one of the principles in which Pilates exercises are based on is precision and this is for a reason.

• For exercises to provide the muscular and fitness benefits they are aiming to provide.
• To avoid injuries. If any exercise is not performed properly and to the appropriate difficulty level, it can lead to back injuries, muscle strains, joint and ligament injuries etc.

2. Choose a technique/method/class which most suits you individually. There is not one technique proven to yield better results than another. When choosing a class is good to know what certifications the teacher has. Prefer teachers which have completed full courses from reputable colleges/institutes or have combination of qualifications such as fitness instructors, physiotherapist etc. Regulations on Pilates certifications are not strict or very clear cut and a number of instructors may have just completed a weekend course which in some cases does not provide them with the appropriate skills.

3. Avoid fanatic schools that tend to preach extreme practices. For example that the only way is contracting the abdominal muscles 24/7. You can practice some elements of Pilates when sitting in your office, in the car, or watching TV, however, it is not natural to have any muscle contracted constantly.

4. Avoid home exercises. Unless you are an experienced fitness instructor is best to avoid DIY exercises at home. Not trying to undermine the home exercise regimes, however, in the case of Pilates exercises precision and control is vital. Not only for the wanted fitness gains to occur but also to avoid injuries. Carrying out exercises, at the beginning at least, supervised by a certified professional will have the benefit of carrying exercises in the correct technique, keeping safe and working on the appropriate level and routine of exercises.

5. Health first. As with every form with exercise if you have any medical conditions consult a medical professional before starting. A medical professional will be the most appropriate person to advise you in terms of weight loss and exercise which will most suit any medical needs.

Benefits of pilates for weight loss

1. Pilates can in some terms provide a full body workout (i.e. a number of muscles work to stabilise the body while mobilising a joint). However, effects are more region specific. Pilates exercises concentrate on the deep and superficial muscles of the abdomen (tummy), back and gluts (hips). They tend to give a flat tummy effect by conditioning the abdominal muscles and improving posture. They could also help with reducing fat deposition in the abdominal and waist area (what some people can refer to as ‘love handles’) and the hips. If a muscle becomes more conditioned and works more efficiently it will in return burn fat more efficiently. A six pack may take quite a lot of time and effort to achieve though.

2. Results of Pilates on weight loss may be more prominent in terms of losing ‘inces’ in and around the areas conditioned (see previous point) rather than in kilos lost.

3. It could be more suitable for people who to start off can’t sustain heavy or intense exercise or prefer classes rather than gym sessions. Additionally, it may be more suitable for those who just want a light firming form of exercise to top up their weight loss or just sustain a firm body shape.

4. For more radical results in achieving weight loss is best combined with other forms of exercise and physical activity.

5. As with every exercise, for muscular effects to take place it can take approximately 4 weeks. Moreover, any gains will depend on the intensity, duration and frequency of the exercise i.e. how long, how many times per week, how challenging for the muscles etc. These are the laws of physiology and apply to all kinds of exercise not just Pilates. If you overload the muscles will not necessarily achieve better results faster. Muscles need an appropriate amount of challenge for fitness gains, and a good fitness professional should be able to provide you with the correct level, program and routine for your individual needs.

5 Ways to lose one pound of fat

To lose one pound of fat you need to take a number of factors into account. First you need to understand the role of fat in the body, what it takes to lose fat and why fat is the cause of a number of diseases. There are many ways to do that and in this article we discuss the 5 most effective ways to lose one pound of fat.

What is fat?

Fat is unused energy stored in the body. This is a very simple explanation of fat but is enough to understand that fat is the result of excess energy (calories) consumed through food that is not burned in the body and as a result gets accumulated in the muscles and body organs. When we consume food our body processes it and takes the energy needed to carry out the normal body functions as well as give us energy to cope with our physical activities. When the calories we consume through food are too many and not used by the body as energy they are stored in the fat reserves.

Fat is not necessarily bad, on the contrary it is vital for the normal functioning of the body as it is used for building up cells, producing hormones and keeping the temperature of the body at normal levels. What is not needed is excess fat that is the cause of a number of cardiovascular diseases and the major cause of obesity.

How to lose fat?

How to lose one pound

In mathematical terms one pound of fat is about 3500 calories. In other words when you consume more calories than your body burns and this number is above 3500 you gain one pound, on the other hand when you consume 3500 calories more than you consume you lose one pound. It is a straightforward calculation and to lose one pound of fat you need to ensure that the number of calories burned are constantly more than you consume. For example if you can manage to create a 500 calorie deficit per day then in one week you will lose one pound. If your target is to lose 10 pounds in 2 months then you need to burn 580 calories more per day (10 pounds x 3500 calories = 35000 / 60 days). Have in mind that the minimum number of calories your body needs per day is about 1800-2000 so it is not recommended to go beyond this number. (see also calories to lose weight). Here are 5 of the best ways to lose one pound of fat.

1. Avoid full fat foods

Since the only source of energy is the foods and drinks we consume, by minimizing the calories we eat and drink we increase our chances of losing weight and fat. So, try to avoid full fat foods, processed foods or foods that contain sugars and artificial substances. Instead prefer low-fat foods, sugar free drinks and lots of fruits instead of snacks and sweets. Read carefully the food label of each food you consume and ensure that it is low in fats, calories and sugars. Organic and natural foods are by definition healthier and have less calories and fat than non-organic food items.

2. Prefer fat burning foods

Although there is no such thing as fat burning foods, you can give preference to foods that are fat friendly. For example low fat milk and low fat dairy products, almonds, fish, oats, whole grain, lean meat and green tea are foods that have minimum amount of fats and they are recommended for a healthy diet. Some of these can even help you burn more calories by eating them than the calories they contain and they usually called negative calorie foods.

3. Fiber, fruits and vegetables

Fruits and vegetables are full of fiber, vitamins and minerals; Fiber has the special characteristic of keeping you full for longer periods and is also wasted from the body without adding to the fat reserves. This is the reason that all diets and weight loss programs suggest that you eat 5-6 servings of fruits daily. With fruits you keep your stomach full and away from other full fat foods.

4. Cardio and fat burning exercises

Dieting is the best way to protect your body from consuming fat but the best way to lose the accumulated body fat is through exercise. Exercise is the only way to accelerate the fat burning process and burn more calories. Not all exercises are equal when it comes to fat loss since exercises that accelerate the heart beat rate generate better results. The most common form is cardio exercises (walking, running, aerobics, cycling, swimming, tennis, squash, climbing etc.). For even better results you can combine strength training exercises with cardio. Remember your goal is to increase your fat burning process so what is needed is less but more intense repetitions of the exercises (with minimum breaks) and not long repetitions with long breaks. Your goal is to push yourself to the limits so that the body will utilize the fat reserves for energy. This action is needed to actually lose more calories and in turn fat from the body. Exercising does not only make you weigh less but also look better.

5. Consistency is the key for fat loss

We mentioned above that in order to lose fat you need to constantly generate a calorie deficit between the amount of calories consumed and the amount of calories burned (remember 1 pounds = 3500 calories). The key for long term success is not to do that only once or a couple of days per week but to constantly keep the calories burned more than the calories consumed. So you need to create a diet and exercise plan and stick to that plan for some time (at least a couple of months). Make sure that you exercise 4-5 times per week for at least 45 minutes per session. Combine your cardio exercises with weight lifting and strength training exercises and ensure that you follow a healthy balanced diet with moderate consumption of fats and carbohydrates (how many carbs to eat per day). If you do that consistently for a number of weeks you will notice results both when you weigh in and in your appearance.

How to lose weight permanently

How to lose weight permanently is a double challenge. At first you need to find ways to lose weight and then you need to find ways to keep the weight off permanently. It does not sound like an easy task but there is a little secreat that can make both things happen. This secret has been around for ages and although it is known for many people, only few gain advantage.

It is a fact that the rate of weight gain compared to weight loss is not at all the same. The number of people with issues regarding their size and weight is considerably larger than people with a normal or slim body. Some even enjoy their slim body throughout their lives as age doesn’t really matter. What is the secret that allows them to maintain such good looking bodies? Perhaps they have amazing metabolic functions or maybe they are following some really strenuous workout plan? The answer is not that simple. We have to look further into the matter before getting into a precise answer.

The real secret of permanent weight loss

First you have to understand that ‘the secret’ has been there for ages and if you are still thinking that these people who manage to maintain their ideal weight have some sort of special power or skills then you are wrong. The secret is mainly associated with a simple “add-on” on your diet, and this is no other than ‘fruits and vegetables’. Yes by regularly eating fruits and vegetables you increase your chances of staying on your normal weight. Most of you think you know that but how many of you actually follow this guideline? How many of you eat fruits and vegetables daily? Ask these questions yourself and be your own judge.

Why fruits and vegetables are so important?

Before getting into the importance of having fruits and vegetables daily you should first analyse your currect eating plan. In other words you will have to consider what you currently eat right now. What kind of foods do you usually prepare? Or do you even prepare your own food or just rely mostly on processed or fast foods? Knowing your eating pattern and style will help you understand the value of the “secret add- on”.

Now for the next question, how much serving of fruits and vegetables do you have daily? It’s already known that five or more servings a day would give you low calories and high volume of nutrients. This gives you a feeling of satiety and fullness that lasts longer and other benefits which will be explained below.

How can fruits and vegetables help you lose weight?

Fruits and vegetables are definitely nutrient packed. The two are definitely a powerhouse of vitamins, minerals, enzymes, fiber, antioxidants, and a good source of natural protein. All of these help reduce the risk of certain diseases. What’s good about nutritious food items like fruits and vegetables is that they give your body proper response to the satiety and hunger mechanism. Your body automatically signals the brain that it lacks food when you don’t have anything in the stomach. Now if you add foods without nutrients, your body would continue to signal the brain that it is still hungry. Basically our body looks for nutrients behind every calories and fruits and vegetables are definitely good options.

Fiber is one of the prime components that can give you a feeling of fullness that lasts longer, since they are not digested naturally. Fiber may come out from the body with the same form as it were when you have eaten it. It can even help you burn more calories than what they actually offer, which makes it such a wonder.

Fruits and vegetables are never boring and there are actually different colors to signify their importance and differences. Green fruits and vegetables are rich in fiber, purple colored known to fight cancer due to antioxidants, white colored have diverse benefits ranging from energy and vitamins, oranges for beta carotene, browns for good proteins, and reds for lycopene rich vegetables and fruits.

Those mentioned above are no doubt the secret to permanent weight loss. The analysis of the data has revealed that this behavior of constantly eating fruits and vegetables makes up to 50% of those people who permanently maintain their weight without actually doing much of exercise or special activities.

In America people tend to eat around 9 to 10 percent only of fruits and vegetables and all of the rest is added to the processed or poor nutrient foods. An increase of fruits and vegetables would help you develop a proper food response mechanism in the body, and also promote more to your weight loss.

Thinking of it, it takes guts to follow them and it is true to say that not all are chosen, even though a lot of us wanted it. But please don’t let this make you feel down, for to say it frankly, this secret can really be realized with a bit of hard work and smart choices which anyone is capable of doing, especially when they really want it. And come on, we all have our favorite fruits and vegetables, why not add some more? Try it out.

7 Steps on how to lose weight

Many people have the misconception that losing weight is impossible but this is not necessarily the case. If you follow our simple guide on how to lose weight below you can understand that it is possible, effective and healthy.

Step 1: Set your weight loss goals

This is the first step of the process. You need to set clear and realistic weight loss goals. How many pounds you want to lose and when? What is your desire target weight? Your goals should provide answers for all these questions. Remember that you have to be realistic. Your goals should not be very easy to achieve but should not be too hard either.  Having these numbers in mind will help you create a plan you can actually follow. You can also read: I want to lose weight, where do I start.

Step 2: Find out how many calories you need to consume in order to lose weight

Based on the goals you have set above the next step is to calculate how many calories you need to deduct from your daily diet in order to lose weight. In real terms to lose weight you have to burn more calories than you take in. There are basically 2 ways to do this. The first is to limit your calorie intake and the second is to burn more calories through exercise. If you want to lose weight fast then you need to consistently burn more calories than consumed. You can calculate how many calories you currently consume and how many calories you burn though exercise and activity. Based on the number of pounds you want to lose you can adjust your calorie intake. You can find out more here: how many calories to lose weight.

Step 3: Eat Healthy

Healthy eating does not only promote good health but is also the safest way to lose weight fast. By eating healthy we mean giving preference to food items that are natural, low in calories, fat and sugars. There are many alternatives in the market you just have to do a bit of research before going to the groceries.  You can also do clever food substitutions that can play a big difference in your weight. For example choose fish instead of meat, water instead of soft drinks, avoid alcohol, sweets and full fat dairy products.

Step 4: Plan your meals

If you want to successfully learn how to lose weight fast then you need to take this step very seriously. Planning your meals is a very crucial step. People are always busy and they tend to buy fast food because it is easier, faster and cheaper. By doing so, you literally destroy your efforts to lose weight. Instead you should plan your meals in advance and if possible prepare them at home using healthy ingredients. Do some rough calculations and find out how many calories your meals contain and make the necessary adjustments so that this is in accordance with your weight loss targets. You can also read How to lose weight in a week to get more ideas on how to better plan your meals.

Step 5: Create an exercise schedule

Many people say that the fastest way to lose weight is through intensive exercise and they are correct. Diet alone cannot give you fast results. For quick weight loss you need to exercise and in general be active. Do not just concentrate on which exercise schedule to follow but see this as a great opportunity to change your lifestyle. Include in your weekly schedule 3-4 sessions for cardio exercises (aerobics, walking, and running) and 1-2 days for weight lifting exercises. In general try to be active by moving, engaging into sports and outdoor activities.

Step 6: Stay Motivated

Motivation is perhaps the secret key for losing weight fast. If you are not motivated enough and if you do not believe in yourself then you are not going to succeed no matter what diet or exercise plan you follow. Before starting your weight loss journey try to think of the reasons you want to lose weight and have these in your mind until the end. Write them down, visualize them and make sure that every time you face difficulties or when you are not getting the results you want, you find comfort and courage to continue.

Step 7: Lose weight and keep it off

So you have finally made it! After weeks of hard work you managed to reach your target weight. The last thing you want now is to start gaining the weight back. In order to avoid this undesirable situation you need to ensure that you continue to exercise regularly and that you continue to follow a balanced diet. Do not return to your ‘old’ eating habits and not resort to any other fast track methods like taking weight loss pills or other supplements.

These 7 steps can give you a good idea on how to approach the whole process of ‘How to lose weight fast’. You can browse through our weight loss articles and guides and get more detail information for each step and also learn other ways to lose weight healthy.

How to lose weight in one month

Have you considered losing weight in a month and don’t have much of an idea how to do it? Don’t worry, most people do and feel the same way as you. Weight issues are common but the solutions are becoming abundant but in a bad way. It takes time to really find out reliable ways to lose weight and you can get confused in the ramble. You don’t have to worry though because you can actually get your way through it. Planning to lose weight in a month is an achievable goal. Check out some useful tips below.

A good plan

First you need a good plan. No matter how you start or no matter what diet you use, you need to have a clear and solid plan. The plan doesn’t have to be perfect right from the beginning but should indicate clearly your goals, milestones and timeframe. You don’t have to worry too much about the details at this stage since the plan will be dynamic and you can adjust it as you go along. What is important is to try and follow the plan and meet your deadlines.

Follow your intuition in choosing healthy foods

When you think about food what comes to your mind? Studies have shown that when you eat foods without substantial nutritional value, there is a tendency to eat more. The main reason is that you don’t really target the real needs of the body, which are the nutrients, mineral, and vitamins. You may already have observed this when you eat processed or fast food. Instead of feeling active and full of energy, you feel weak and even resort to sleeping after such heavy meals. The combination of ‘high calorie – low nutrients’ for some foods will only increase your appetite and worsen your weight problems.

So better start by adding healthy food items to your diet, but don’t worry about their type. Instead, you should follow your intuition in choosing healthy foods. Before you buy or eat anything you should think if such the particular item benefits your weight loss or not. Practice this and you’ll see great improvement in your food choices.

Healthy eating pattern

If you are used to skipping breakfast, don’t. You will only ruin your metabolic flow at the start of the day and not to mention your morning for feeling hungry. Always start the day with a simple meal of fruits or vegetables or cereals, taking coffee alone may not be enough. You don’t have to make it a large breakfast as this will make you feel lazy early in the morning. Having frequent small meals instead of three major meals for the day will boost your metabolic rate and also provide less occurrence of hunger pangs.

Exercise

Never be afraid to do exercise. The truth is that people want to lose weight in a month, but are afraid of exercising. Exercise is not something you should fear from but something to gain benefit. You don’t have to do intense workouts to lose weight. Strength training and all those weight lifting exercises are not the same with fat burning activities. To lose weight in a month you will have to give more preference to fat burning exercises. Better focus more on your regular jogs, brisk walks, swims, and those activities that can be done outside the gym. Consistency and quality is a must, so dedicate 40 minutes or more for cardio exercises and make sure you do it properly. It should definitely make you sweat, and that means a lot!

Sleep well

With a good night sleep you can improve the hormonal balance of the body which promotes weight loss. Lack of sleep has been proven to alter cravings and satiety balance, allowing you to eat more and feeling hungry more often. So rest well and sleep well. Don’t overdo anything and make sure you manage your time efficiently and allow for proper sleep.

Get rid of stress

How to get rid of stress? Simply by doing more physical activities and being positive! Slumping down will only mean more stress. We might not know it but stress can increase your weight, because it affects your digestion and also your way of eating. Stress and anxiety may either make you skip meals or eat large amount of foods.

The above tips maybe simple but they can be of great help. What’s good about them is that they are definitely doable. So what are you waiting for? Start your weight loss journey today.

How to lose 20 pounds in a month

Learning how to lose 20 pounds in a month is indeed very challenging. A month is a long period of time, but in terms of weight loss one month is quite short. Though the goal is not actually impossible, in fact a lot of people have been successful with losing 20 pounds in a month. What you need is willpower and a good plan. You don’t have to spend endless hours in a gym or spend your money on any new supplements or crash diets to look great and slim. Rather what you need to do is to focus on how to promote and accelerate weight loss. Remember that failure is minimized once you commit to yourself and to your plan. Let’s leave it to the thought that there is no best plan without commitment.

Step 1: Understand what we mean by losing 20 pounds in a month

To get started you first need to understand that basic concepts behind weight loss. The ratio between pounds and calories is 1 pound = 3500 calories, in other words it takes about 3,500 calories to get a pound. Doing the math you will need to burn 70000 calories (20 pounds X 3500 calories per pound), which is the calories equivalent to 20 pounds. It may seem a huge amount, and indeed it is, but you can still try it out and see how many pounds you can lose in month.

Caution: You need to consult your doctor first before attempting to lose 20 pounds in a month. The recommended amount of weight to lose per month is 6-8 pounds and anything above that should be after the approval of your doctor.

Take note that your body burns calories daily in order for it to function. The number of calories burn depends on your BMR or basal metabolic rate. Basically BMR is based on your current weight, height and also the level of activity. The usual range is 1,600 to 1,800 calories for men and 1,300 to 1,500 calories for women. You can use our BMR Calculator to find out your BMR. The bottom line is that you need to focus on a plan that can help you burn more calories and increase your resting metabolic rate. These are the key factors that consistently help you deduct from the stored calories and lose weight.

Since we know what to focus on, it’s time to get into action and discuss the approach you can follow in order to learn how to lose 20 pounds in a month which basically has to do with diet and exercise.

Step 2: Adjust your diet

Eating small but frequent meals

This is not like any sort of fasting or restricting, you will only have to eat minute meals composed of varieties of food, preferably with low calories, and take them in small intervals. This maintains an increased metabolic rate since the body takes the signal that your stomach is having food so the digestion process continues. Even though you only eat in small amounts, you will less likely starve because you eat frequently enough to keep your satiety.

Don’t resort to eating just anywhere

Sometimes thinking about what to eat helps you get to your ideal weight. Most people work on hectic schedules resorting to fast food diets and other easy access processed foods to sustain them. Unplanned meals may either get you in trouble or may take a lot of your bucks. The best way to handle this is to plan ahead or even prepare food ahead. It is better to have a healthy meal in the middle of the work day when you most need it. It can be a healthy fruit snack, a wheat sandwich or packed vegetable salad for main meals.

Make it half or go small

If you can’t really let go of your high calorie fast food items like your regular hamburgers, then one technique that may work is cutting food into half or going for small sized meals. If you are able to resist the temptation and go over small size, then that will be good enough, but if you can’t then cut it into half, make sure you spare the other half for later. Sometimes it is even good to tag a friend with you when eating; you may share the other half to him or her and that will leave you with fewer calories.

Water and fiber

Water and fiber rich foods are the safest food items to take. Both will help you cleanse your body and get you closer to your ideal weight. Fiber may help increase your resting metabolic rate as well and it makes you feel full for longer period of time. Water definitely clears clogs and helps metabolism in cellular level.

Step 3: Exercise more

Every minute counts

This means that you can spread the time you spend on your weight loss exercises throughout the day. This may consist of cardio exercise to target calories or weight lifting exercises to build more muscles.  A good start gives you motivation to finish it. So starting the day with just a simple brisk walk will be enough and it may even improve your morning. Finishing one simple task is rewarding. Make sure you complete your 40 minutes of daily cardio, though you may increase it to an hour if you only do brisk walks.

Do some variations

You don’t have to stick to one cardio exercise; do some other variations that you can easily enjoy without bothering you. There are a lot of activities that may include sports, hiking, trekking, walking, dancing and many more.

Build muscles and increase basal metabolism

It has been proven that the bigger muscle mass you have the greater is the increase in the metabolic rate. More muscle means more need for calories for it to function. So it is a good plan to have at least 3 times a week to practice some strength training and weight lifts. You may start with the basics like targeting the core muscles and with the help of a trainer move onto more difficult and effective exercises.

Give yourself a rest and a treat

Always have days of rest for your muscles to grow and to replenish. Weight lifts are strenuous and you should focus on alternating days, say two days in between workouts or at least a day.

As we said at the beginning, learning how to lose 20 pounds in a month is not easy and actually going through such a process is challenging. Following these simple tips won’t guarantee that you will lose 20 pounds in month but it is a step towards the right direction. All you have to do is to focus and continue doing it until you meet your targets. It may take more than a month but at least the tips suggested above are both safe and effective.

What is your take? Did you ever tried to lose weight fast in a period of a month?

How to lose weight just by doing groceries

Have you ever wondered why you can’t lose weight at home? No matter how hard you really tried on maintaining your cardio exercise and your different workouts, you still lose weight slowly and sometimes you even maintain your weight. What could be the problem? Well have you checked your kitchen lately?

Most of us know how to lose weight effectively but the thing is when one prepares food meals at home and puts them in the dining table, you can’t help but eat everything up. Also another weakness is the refrigerator phenomena, where you take some snacks and moments later you take something else, it acts like hypnosis. This is in fact true in most homes and especially the moms who prepare the food usually gain more weight instead of losing.

What is the solution for this? Well it is basically going back to the basics, which is making healthy food choices. And in making healthy food choices you would focus on the food you buy, yes your grocery lists to be exact. It is actually the double edge where either crumbles you or saves you.

You don’t believe it? Try this out: if you usually have a grocery list try not to take it with you on your next trip to the stores. Just go ahead and shop free flow. You will notice by the end of the day you have bought foods that might not benefit you in your weight loss. This is because when shopping you can easily get tempted to buy new foods or those who are heavily advertised on television which usually contain a lot of calories and fats. Also when you go mindlessly shopping you an an urge to pickup the foods that you love to eat without really thinking about your goal of losing weight.

With a grocery list in hand you won’t be likely to do all those stuff above and avoid impulse choices. Now in making a good grocery list, you should be able to prepare it in a solemn time where you can think clearly, no kidding this is a crucial process. Think about your main goal and what food items would be in alignment to it.

It would certainly contain your daily fresh fruits and vegetables, and in fact it should make up the largest part of your healthy grocery list. Since you can buy a lot of variations, pick up your favorites or the ones you love. Despite that they contain lots of nutrients, vitamins and minerals, they also have fewer calories and a whole lot of fiber.

As much as possible keep up with low calorie food items and avoid those refined flours. Whole grains are rich in fiber as well keeping you fit and promote good bowel, movement and digestion. Now for the protein and meat, it is preferable to have mostly fish, poultry and lean meats. You can also include legumes, eggs, nuts, seeds and legumes. You should certainly avoid those foods that are deep fried or processed. Of course water for your main beverage instead of other high calorie content sugar drinks and low fat milk and herbal tea for your in-between meals drinks .

This helps in reducing the fridge phenomena and also the kitchen phenomena for moms. Once you place in healthy food items and beverages, you will notice that you can prepare healthy recipes and don’t really consume too much calories from your snacks and meals.

With proper grocery shopping techniques you can lose weight and even save up money. Knowing what to buy and how much each item costs can help you plan your budget (both money and calorie) better. It’s totally a win-win solution. Start today!

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