What Is the Best Way to Lose Weight and Tone Up in 30 Days?

Losing weight requires a proper understanding of what healthy weight loss looks like. Advertisements offer exercise equipment or supplements that promise rapid slimming with minimal effort. In contrast the Mayo Clinic recommends a slow and steady pace of losing 1 to 2 pounds a week by burning at least 500 more calories than what is eaten each day. It all comes down to a healthy diet, daily exercise, new habits and motivation.

Healthy Diet

• Eating high-fiber foods is a key part of weight-loss management.

  Drinking enough water each day is the simplest and best place to start a healthy diet. Water is not only free of calories but also cleanses your system from toxins and helps refresh your body. Beverages containing sugar or alcohol may taste more appealing, but liquid calories are a big reason why people don't lose weight. Researchers at Johns Hopkins University identified that cutting calories from liquids versus solids scored a better weight loss in adults.

  When it comes to food, eat small portions four times a day to maintain your metabolism and prevent hunger. Aim for meat that has been grilled or broiled, not fried, avoiding excessive salt, sugar and carbohydrates. Fill half your plate with whole grains and the remaining half with fruit and vegetables to offer your body the nutrients it needs without consuming high amounts of fat.

Daily Exercise

• Exercising outdoors allows you to enjoy the weather and sunshine.

  Exercising three to four times a week provides your body a better opportunity at weight loss than dieting alone. Exercises that build muscle can help you burn calories even when resting, while aerobic activity will increase your overall metabolism. Doing a 10- to 40-minute high-intensity workout in the morning as well as a moderate activity at night, such as walking or household chores, helps with muscle building and toning.

  "Men's Health and Fitness" suggests varying your workout routine on a weekly basis. One reason is to keep your body from getting used to the same challenges, while another is to keep yourself motivated by trying new things. Do your best to stay active during each routine, minimizing rest periods to a minute. Include a full-body challenge as well by strengthening your arms, legs, back and chest.

New Habits

• Using a stairway burns 12.5 calories for every 60 seconds spent climbing.

  Small changes to your everyday habits can burn calories that contribute to your weight-loss goals. For example, parking farther away from where you normally do or taking the stairs rather than an elevator or escalator add activity you would have missed out on. So try walking your dog instead of sending it out to the backyard or taking the laundry downstairs instead of using your built-in laundry chute. Every little extra change in your habits goes a long way.

Motivaton

• Friends and family can be great encouragers in your weight loss.

  Staying motivated may be the greatest challenge of all. Set deadlines and reward your achievements with something you really want or might enjoy, such as movie tickets or a new outfit. Likewise, if you fall short, discipline yourself by cutting back on something you enjoy doing, like your favorite TV show or dessert. You may even want to write out why you're hoping to lose weight on your bathroom mirror or other places that you will frequent throughout your day.