To make sure you’re getting enough protein, figure out how much you need. Aim to consume about 1. 2-1. 6 grams of protein per 1 kg (2. 2 lb) of body weight per day. Spread your protein throughout the day by eating about 25-30 grams of protein per meal. [3] X Research source For example, if you weigh 120 kg (260 lb) you would need somewhere between 144-192 grams of protein per day if you want to try a high protein diet. Make sure this diet will fit well with your daily caloric goal, as well. Stick to lean protein choices as these foods also contain fewer calories. This includes skinless poultry, lean beef or pork, seafood, legumes, tofu, low-fat dairy, eggs, beans, lentils, seeds (like hemp and chia), and nuts. You can even count some grains as a serving of lean protein, such as buckwheat, amaranth, and quinoa.
If you’re measuring out serving sizes, include 1-2 servings of fruits or vegetables per meal. One portion is equal to four heaped tablespoons of cooked kale or spinach, one medium fruit (like an apple or pear), 30 g dried fruit (like raisins), or a 5 centimeter (2 in) slice of a large fruit (like melon or papaya). [5] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source [6] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
100% whole grains are less processed and are typically higher in fiber, protein and other beneficial nutrients. Processed grains have these nutrients stripped and are therefore less nutritious. [8] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source Keep your grain intake to a minimum. There has been some research that lower carb diets or those that limit grains result in faster weight loss than low-calorie diets alone. [9] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Also, stick to the appropriate servings of grains. Measure out about 28 g (1 oz) of grains like cooked oats or quinoa when you choose to eat them. [10] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source
Also, filling up on water can help decrease hunger throughout the day, which can help decrease snacking or nibbling on extra calories.
If you combine diet and exercise, you may be able to lose 1. 3 kg (2. 9 lb) per week. However, there’s no guarantee that you’ll see these results. Talk to your doctor to find out the minimum number of calories you need to eat everyday to protect your health. Generally, you shouldn’t eat less than 1,200 calories daily because you may not get enough nutrients. However, keep in mind that tracking your calories can be tricky, so you may be eating more than you think. [14] X Research source
For instance, walk, run, play a sport, take a dance class, join a gym, or swim laps. The number one calorie burner for physical activity is cardio. Aim for 150 minutes a week of moderate-intensity activities (what you would consider a 5-6 out of 10 of your maximum effort) or 75 minutes of high-intensity exercise (a 7-8 out of 10 for effort). Additionally, do strength training 2 times a week to support healthy muscles. [17] X Trustworthy Source Health. gov Online collection of health and fitness standards set by the U. S. Office of Disease Prevention and Health Promotion Go to source These exercises may also help support a faster metabolism over time, as a larger amount of muscle mass burns more calories, even while you are at rest![18] X Research source Take more steps during the day. Moving as much as you can throughout the day can also add to your total calories burned throughout the day. Try parking farther away, taking the stairs instead of the elevator and standing more than you sit.
If you’re a teen, you need to sleep for 8-10 hours a night. Work on improving your sleep hygiene, which includes going to bed earlier and making your bedroom a good environment for sleep. Not getting enough sleep might make you struggle to lose weight because your body secretes hunger hormones and you will likely crave higher fat, higher carb foods. Additionally, being tired may make you less motivated to stay on track with your exercise and healthy eating plan.
In addition, stress can make you feel tired and fatigued, which can throw you off track from your meal prepping, exercising, and other healthy lifestyle changes. Try doing some relaxing, stress-relieving activities like meditating, listening to music, talking to a supportive friend, playing with your pet, coloring in an adult coloring book, or taking a walk.
When trying to lose 6 kg in 30 days, you may realize you cannot make your exact goal at the end of that 30 days — that’s okay. If you’ve kept a journal about your successful diet and exercise plan, you can continue with these notes until you actually do meet your goal. Write down your meal plans or record what you eat in your journal. This will be very helpful to you if you continue with your weight loss. You’ll be able to see what works and what doesn’t. You may also want to write down notes about what exercise plan or pattern works best for you, as well. You can also use websites or apps on your smartphone to track your calories and exercise.
For instance, write them in your journal or on post-it notes. Then, stick them on the fridge, on your desk at work, or by your bedside. Think about why you want to lose weight. Is it to get into a smaller pant size? Is it to help you feel more confident? Or to help you manage a chronic disease? Write out these reasons so you can be reminded of the reason why you want to lose weight. [21] X Expert Source Danny GordonCertified Personal Trainer Expert Interview. 23 October 2019. When you’re feeling challenged or down about your diet, review these little quotes and motivational sayings. Repeat them to yourself so you can start to feel a little more positive about sticking to your plan.
Tell friends and family members about your 30-day diet and desire to lose some weight. You can have them support you, but you can also call, text or email them your progress. Getting on the scale regularly is another way to stay accountable. Those who weigh in often generally see more weight loss in the long-term. Don’t weigh yourself too often, though — once or twice a week is enough to track your progress.
