- 1). Eat five to six small meals each day. Space the meals three to four hours apart, which will help you avoid snacking and feeling hungry. Do not use protein shakes or drink your calories because these will make you hungrier throughout the day. Do not drink soda, juice or sweetened teas, which will add too much sugar to your diet. Plan out each day's meals the day before so you never have to make meal decisions when you are hungry. Keep a notebook where you write down your food choices for the next day, including meal time, what you will eat and how much you will eat in your journal.
- 2). Take weight loss supplements to increase metabolism and curb appetites if your doctor recommends it. Consult your physician before starting any weight loss supplements to ensure they will not interact with current medications or health conditions you may have.
- 3). Reduce the number of calories you eat each day. Find an online weight and calorie counter to determine the ideal weight loss calorie count for you. Generally, women should not go below 1,200 calories and men should not go below 1,500 calories.
- 4). Avoid eating any carbohydrates that are white, such as white bread, white pasta or cereal. Do not eat fast food during the month you are trying to lose weight, and eliminate all fried foods and desserts.
- 5). Take one day off each week to eat whatever you want and do whatever exercise you want. The one day off per week will help motivate you not to cheat on your diet during the rest of the week.
- 6). Exercise at least twice a day for 20 minutes at each workout. Work out in the morning and in the evening to boost metabolism and burn fat. Do weight training every other day and do at least 20 minutes of hard cardio (running, boxing or aerobics) each day. Alternate your workout from high intensity cardio to low intensity cardio throughout the week to burn fat. Use weights for basic exercises such as squats, military presses and lunges.
- 7). Sleep each night for at least seven to nine hours to allow your body to rest from workouts and recover its energy for the next day.
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