The Secret Method on how To Lose Weight in 1 Month?

 The Secret Method on how To Lose Weight in 1 Month?


If you look at the process of weight loss, it seems like a no-brainer, doesn't it? Eat less, exercise more, and watch the pounds melt away. It's such a simple concept. In fact, if you believe the hype put out there by some diet books, magazines, and infomercials, it may seem like fast weight loss is just one diet or gadget away...if you could only find the right one.

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In that respect, some of those infomercials and books are right—fast weight loss can be just around the corner. But losing weight fast doesn't always mean it will be permanent. For long-term weight loss, the usual diets or programs seem to fall short. So, are you ready to find out the secrets to successful weight loss?


Success Stories


There are more than 4,000 weight loss success stories out there, all part of the National Weight Control Registry, a group that continually gathers information about their members to find out how people really lose weight and keep it off. The members of the NWCR are men and women who have maintained at least a 30-pound weight loss for at least one year. In general, these members:


Lost an average of 70 pounds and kept it off for almost 6 years


Tried to lose weight previously and were unsuccessful


Used both diet and physical activity to lose weight


Used a variety of different dietary and activity approaches


What you can already glean from these few facts is that, first, there is no perfect diet or exercise program.


There's No One Right Way


But, even though there is no one diet or exercise program that fits everyone, there are some common habits and behaviors that all of these successful losers share. What does your diet say about you?


It's surely no surprise to learn that exercise is a crucial component for our NWCR members. Men reported burning an average of 2,682 calories a week while women burned about 2,526 calories per week.


This comes out to about an hour of moderate-intensity activity each day, which would fall at a Level 5 on this Perceived Exertion Scale. The most popular form of exercise is walking but many also lift weights, ride bikes, and/or do some form of aerobics as well. This level of exercise is actually more than what is typically recommended for weight loss.


What we can learn from this is that, first, it takes more exercise to maintain weight loss than we might think. But, that doesn't mean you have to overhaul your life overnight in order to make exercise a reality.


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1. Exercise


Before you panic about that much exercise, give yourself permission to take that time and experiment with different activities, schedules and frequencies will allow you to find what will work for you in the long-term, not just a few days or weeks. It's also helpful to find something that you enjoy. Experiment with different activities. If you don't enjoy it, you may do it for a day or two and then give up. You need something fun and a little challenging in order to stay motivated.


A basic exercise routine should include cardio, strength training, and flexibility exercises to help you burn calories, build muscle, and keep your connective tissue flexible.


Setting up Your Own Program


Getting Started with Cardio: This step-by-step approach teaches you how to ease into a basic cardio program.


Getting Started with Strength Training: If you're lost when it comes to lifting weights, this article takes you through each phase of a strength program.


Flexibility Training: This article gives you the basics about how and when to stretch as well as tips for getting the most out of your flexibility routine.


If you need more help, you can always work with a personal trainer (you can also find them online).

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Tips and Tricks


If you get confused about where to start, just remember: Doing something is always better than nothing so, when all else fails, go for a walk. And, remember, you can set up your program any way you like. A few things you can do include:


Splitting your routine. Split your workouts throughout the day and you'll still get the weight loss and health benefits.


Varying your intensity. If you work harder, you can often shorten your workouts, so having workouts of varying intensities can give you more leeway in your exercise schedule.

Know More

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Incorporating other activities. Structured exercise is important, but general activity can also make a big difference in burning calories. Also called NEAT (Non-exercise activity thermogenesis),4 it just means moving around as much as possible. It all counts!


Be patient. Permanent weight loss is a slow process and so is changing bad habits. Give yourself time to figure out how to make these changes and then give your body the time it needs to lose weight.


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