Lose Weight fast in one Month Effectively

Weight loss & Weight loss tips

You might be thinking about, how you can lose weight effectively in just 1 month!

Some females want to lose weight without exercise. Some clients ask for weight lose medicine and most of the time our clients ask for weight loss tips at home.

Weight loss

Although there are thousands of methods, which we explore daily for this purpose like medicines, diet plans, YouTube videos, weight loss exercise guidelines, and meditations. 

Weight gain after c- section is most common amongst the Pakistani female population and such females need weight loss tips after c section. Some females are in hurry and ask for a diet plan, fat loss, exercise, exercise for belly, and want to lose weight in 10 days.

"Weight loss" is a hot topic and it gained hype after the pandemic due to Restricted movement and outdoor activities due to lock down or quarantine.

It was such a crucial time when the whole World was flickering under the shade of death and Covid-19 havocked everywhere. The people just came to notice why a healthy lifestyle is so important! How good health protects and guards a person.

People had begun to think in a new way and decided to live a maintained healthy life. People were suffering from many health problems at that time, but the biggest dilemma was obesity or overweight.

Overweight people were facing a more critical situation. They had heart problems, arthritis, blood clotting issues, hypo-mobility of nerves, high cholesterol levels, high blood pressure, uric acid imbalance issues, laziness, depression, and anxiety.

They seriously started heeding towards a healthy and fit lifestyle, because of which they could able to live normally and happily.

Weight loss is no doubt an interesting subject and people are keen to know the easiest way to lose weight.

We have found so many myths about weight loss tips:

● 3 days military diet plan

● Lose 10 kg in one month

● 7-day weight loss diet plan

● Weight loss without exercise

● Cut off extra fats by magical oil

● Cut off sugary foods from your diet

These are the myths that look so exciting, people found them thrilling and start the weight loss process according to these methods, but they don't know how dangerous it can be. Doctors always direct us to lose weight in a safe way, that could be absolutely effective and you don't need to cut off any food from your diet, instead, you can reduce the amount of that food.

Losing 5 kg per month is completely safe and easy. You don't need to put extra effort into this task.

You just need to pick the right food and take it in small portions 4 to 5 times per day (3 meals and 1 or 2 snacks), with that you have to do exercise or just run, jog or walk daily.

Whatever we eat, gives us energy, and this energy is counted in calories.

Doctors generally recommend that a female with a normal height required 2000 calories/day and a male with a normal height required 2500 calories per day.

Diet plan for weight loss/ Diet chart for weight loss

Some dietitians recommend the Keto diet plan to lose weight in a comparatively short time. We have so many people who lose the 20 kg in 4 weeks. For example, one patient had a 106 kg weight. He was diabetic for many years. After tight control of his diet plan, he loses 10 kg in the first 3 weeks and 10 kg in the next 3 weeks. 

Let’s have a look at the diet chart below, you can notice how different foods give us the number of calories and how you can decide your Menu for a healthy diet plan.

● 1 cup of yogurt 34 g 220 cal

●1 chapati or tortilla 15 g 85 cal

●1 slice white bread 12 g 61 cal

●1 slice brown bread 11 g 55 cal

●1 cup ready to eat cereals 24 g 110 cal

●2 squares of crackers 11 g 60 cal

●1 cup popcorn (popped) 6 g 26 cal

●1 tablespoon salted butter 14 g 102 cal

●1 slice of cheddar cheese 28 g 113 cal

●3 ounce boneless roasted chicken breast 85 g 142 cal

●1 cup white rice 50 g 223 cal

●1 cup brown rice 50 g 232 cal

●1 cup skim milk 12 g 86 cal

●1 cup noodles 34 g 159 cal

●1 cup chickpeas 45 g 269 cal

●1 cup white beans 45 g 249 cal

●1 cup green beans 40 cal

●1 cup watermelon 12g 50 cal

●1 cup strawberries 11g 45 cal

●1 cup raspberries 14g 61 cal

●1 cup pineapple 19g 77 cal

●1 cup grapes 28g 114 cal

●1 apple (medium) 21 g 81 cal

●1 banana 27g 105 cal

●1 orange 16g 65 cal

●1 pear 25g 98 cal

●1\2 cup raisins 79g 302 cal

● 1 carrot 8g 31 cal

●1 potato (large backed, plain) 50g 220 cal

●1 sweet potato (large) 28g 118 cal

●1 large egg (scrambled) 61g 90 cal

● 1 beef minced patty 113g 331 cal

●1 vanilla ice cream 113g 145 cal

● 1 tablespoon ketchup 14g 15 cal

●1 cup oatmeal (plain) 80g 147 cal

●1 tablespoon peanut butter 14g 90 cal

●1 cup salted spaghetti, cooked 28g 221 cal

●1 tablespoon mustard yellow 14g 3 cal

●1 pizza slice 39g 298 cal

●1 piece yellow cake with chocolate frosting 32g 243 cal

●1-ounce mixed nuts 28g 168cal

●1 paratha with ghee (clarified butter) 79g 126cal

●1 lobster 150g 134cal

● 1 piece sushi 26g 39cal

●1 fillet trout 62g 118cal

●1\2 fillet tuna 154g 203cal

●1 cup tuna salad 205g 383cal

●1 cup alphabet soup 248g 62cal

●1 cup bean stew soup 252g 335cal

●1 cup beef noodles soup 244g 83cal

●1 cup beef soup 213g 70cal

●1 cup carrot soup 381g 95cal

●1 cup chicken noodle soup 248g 62cal

●1 cup chicken stock 244g 39cal

●1 cup chicken vegetable soup 248g 77cal

●1 cup onion soup 243g 56cal

●1 cup pumpkin soup 245g 71cal

●1 cup tomato soup 248g 74cal

●1 cup vegetable soup 244g 76cal

●1 cup vegetable stock 235g 12cal

Make a balanced diet plan by using this chart.

Exercise for weight lose

Let's talk about exercise. We all know that exercise is a great choice for losing weight quickly and effectively. Exercise increases the metabolism rate which burns the excess fats fast and we can easily achieve our goal without any medicine or supplements.

You don't need to have heavy or advanced digital equipment for exercise. By following simple steps you can lose weight in your home without any exercise machine.

If you just run, jog, or walk for one hour a day, then that will bring good results also. But everyone can't do it for one hour, so it will be better if divide it. You do 30 minutes of a walk in the evening or night and do simple exercises for 30 minutes.

You can join a gym also where you can perform your weight loss program under the instructions of a trainer. Actually, exercise machines can help you to lose weight quickly, but if you don't want to join a gym, you can do simple exercises at home like forwarding lunge, Burpee, explosive lunge, squat, double jump, mountain climbers, jump rope, and body weight balance.

These are some super-effective exercises that can help you to lose weight. We will share the exercise plan according to the clients.

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Writer : Night