[neha11]

I want to reduce ma weight and get a good body shape.. in 1 month..
Please help me

[ThankYouBelarus]

First of all, if you have any health issues you need to disregard the information I'm going to give you and consult a professional trainer or physician.

1. Drink water. Don't hurt yourself, but 9 to 10 glasses of water per day will get you started. I usually drink 4 to 5 water bottles full a day, but it doesn't work to start that way.

2. Exercise daily. The best exercise combines both cardio and strength training. I'm kind of a wimp so I try and combine the two by boxing, but there are a ton of different combinations. Weightlifting + jogging, squats and abs + hiking, etc. 60 minutes is the length of time I think most trainers recommend.

3. Don't do any crazy diets. I know it's tempting, but often you will end up gaining all the weight back. The first change I make is to add vegetables to lunch, dinner, and snacks. Cucumbers, green peppers, celery, carrots, tomatoes, etc, will help fill you up and give you more energy. 8 oz of raw vegetables per meal is typically recommended for someone trying to lose weight. I know, it's a lot. But it will make you fuller and less likely to snack on unhealthy food.

4. Cut out soda and sugar. If you seriously need to lose weight in one month, this is the way to do it. I'm not saying cut out carbs altogether! Nuts, whole grain bread (Ezekial Bread is very nutritious), larabars, whole wheat tortillas, nuts (almonds, specifically), and brown rice are all healthy and delicious.

5. Pair your carbs with protein. Fish, chicken, turkey, hardboiled eggs, and mozzarella cheese are my go-to proteins. Skip anything that is preceded by the word "breaded."

6. Be kind to yourself. Thinking mean or hurtful things about yourself may give you a spurt of energy, but you have to remember that you are worth being taken care of.

If these are already things you are trying, maybe someone on here will have a better answer for you. Best of luck!

[Eileen G]

As a general rule, diet is what will make you lose weight, exercise is what makes you look good. So combine for best results.

Base meals on fresh unprocessed whole foods, and don't be tempted to avoid foods like eggs or oily fish because of the fat content. They're good for you, and encourage your body to burn fat. Avoid white carbs (sugar, bread, pasta, rice, potatoes, also box breakfast cereals) and increase the amount of green veg you eat. Whole fruit rather than juice or smoothies.

Exercise. Be more active generally, walk or cycle to get around and stand up for things like watching television (sitting down switches off the fat-burning emzyme). In the gym, lift weights (squat, deadlift, bench press and similar lifts even if you are a girl) for best results, and do cardio. Expect to work hard. The "fat burning zone" is a myth, hard work gives better results.

Then go to bed. Lack of sleep is a major factor in insulin issues and obesity.