How to lose a Stone in a Month

Are you planning to shed those extra kilos to fit in an outfit you covet or for a wedding to come in a few months? We hear you and here is the perfect diet plan and exercise regime that will help you lose a stone in a month.

A Balanced Approach

It is a well-established fact that only cutting on your food intake or solely spending hours in gyms is not going to work unless both your calorie intake and calorie burning process are synched together. Here are some diet plans followed by some workouts which when followed will show remarkable results in a month.

DIET

Ideal Plate Distribution



Always remember the PVC rule

P- Proteins are the way to go.

  • Proteins are your best friend when it comes to weight loss.
  • A protein-rich diet accelerates metabolism, reduces appetite and positively affects the weight-regulating hormones.
  • But always remember the balanced diet rule and do not eat only proteins. Every meal should include a 25% to 35% protein component.


V-Vegetarian/Vegan Diet

  • A vegetarian diet is the ideal diet for weight loss.
  • It lowers the insulin resistance which lowers the tendency of the body to store fat and thus it becomes easier to lose weight.
  • A vegetarian diet in general is also easy to digest and low in complex carbohydrates and fats.

C-Cook Less

  • The ideal food is the food closest to its natural state.
  • So, include lots of raw vegetables, fruits and pluses in your diet like salads, sprouts etc.
  • The less the food is cooked, the lesser the water loss in the food. And if the food loses less water, it will be lesser calories dense.
  • Further, minerals, vitamins and other micro nutrients are destroyed by increased cooking making the food less wholesome.
  • At all cost avoid processed packaged foods like chips, biscuits, ready to eat dinners etc.

Sample Meal Options

Breakfast Option:

Basic Protein Oatmeal



Meal preparation:
  • Mix half-cup rolled oats in one cup of water or milk and add in a pinch of salt in a saucepan. Cook the oats on a medium flame for 4-5 minutes until the oats are creamy and soft but have a little bit run to them.
  • Once cooked, transfer the oats to a bowl and top it with some cinnamon powder or maple syrup. Mix it properly and then top it with some chopped almonds, walnuts, raisins, bananas and apples.
  • P.S- You can top the oatmeal with a combination of any fruits and nuts of your choice avoiding fruits like Mangoes which have high fructose content.

Lunch Option:

The ultimate Tofu Salad



Meal Preparation:

  • Apply ginger-garlic paste, curd, pepper and salt as per taste to 250g of tofu and marinate it for minimum 5 minutes.
  • Finely chop 2 small onions, 2 capsicum and 2 small tomatoes.
  • Add a teaspoon of olive oil in a saucepan and toast the chopped vegetables for 3-5 minutes.
  • Add some dried or fresh herbs like oregano, mint or basil of your choice with salt as per taste to the vegetables.
  • Now add in the marinated tofu and one tablespoon of curd and little water to the saucepan and cook for 2-3 minutes.
  • Top the salad with some finely chopped coriander leaves and sprinkles 2-3 drops of lemon or apple cider vinegar to the salad and your lunch is ready.

Dinner Option:

The Lentil Salad 



Meal preparation:
  • Soak 500g of lentils overnight. Let them sit in a container for a day till they sprout.
  • For this salad preferably use the sprouted lentils as they are richer in proteins but only soaked one’s too can be used.
  • Chop 2 onions, 2 tomatoes, 1 small capsicum and 50g of broccoli. Take half a cup of the sprouted lentils and store the remaining in the refrigerator. Add salt to taste.
  • Garnish it with freshly chopped coriander leaves and add 2-3 drops of lemon juice before enjoying.
  • P.S- You can make this salad with any other legumes or pulses and customize the size of the salad and the vegetable combination as per your choice.
How to follow the meal plans:
  • Stick to the similar low calorie breakfast, lunch and dinner meals.
  • Have one or two cups of green tea or any other herbal tea each day to lose a stone in a month.
  • If you are feeling hungry or feel cravings always opt for the healthy option.
  • Healthy snacks can include fox-nuts, seeds and nut trail mix, low fat yogurt etc.
  • Have at least 3 to 4 liters of water each day. Spread out the consumption of water throughout the day.

The Workout Routine

You do not need any fancy instruments nor any expensive gym membership to establish a solid workout plan that will help you to lose a stone in a month.

Things to Keep in Mind

Cardio vs. Strength Training

  • The aim of the workout should be to balance between the Cardio exercises and Strength Training.
  • While a cardio workout burns more calories, strength training helps builds muscles and keeps your metabolism elevated through-out the day helping in burning calories even when the workout is over.
  • Maintain a balance between both these exercises for the ideal workout.
  • Apart from the workout session, lead an active lifestyle. Whenever possible walk instead of taking a vehicle. Always climb the stairs instead of taking the lift even if for one floor if you live or work in a high rise apartment.
  • Also instead of sitting the whole day try and walk around whenever possible.
  • The aim of the workout should be to balance between the Cardio exercises and Strength Training.
  • While a cardio workout burns more calories, strength training helps builds muscles and keeps your metabolism elevated through-out the day helping in burning calories even when the workout is over.
  • Maintain a balance between both these exercises for the ideal workout.
  • Apart from the workout session, lead an active lifestyle. Whenever possible walk instead of taking a vehicle. Always climb the stairs instead of taking the lift even if for one floor if you live or work in a high rise apartment.
  • Also instead of sitting the whole day try and walk around whenever possible.

Ideal Workout Session:

  • It should be a balance between both cardio exercises and strength training exercises.
  • Start with the basic stretching exercise and move on to the strength training exercises.
  • After finishing the strength training exercises move on to the cardio exercises.
  • Doing the cardio exercises first tires the muscles out and thereafter doing the strength training exercises difficult.

Cardio Exercises

  • Cardio Exercises elevate the heart rate and are important for a healthy body.
  • A minimum of 15 minutes of cardio exercises are a must everyday.
  • Cardio exercises include Brisk Walking, Jogging, running, Jumping Jacks, high knee jumping etc.

Strength Training

  • Strength Training, be it in a gym with equipment or body weight exercises, they are both equally effective in burning the fat and training the muscles leading to a high metabolism.
  • Strength Training workouts include lunges, sit-ups, push-ups, mountain climbing, burpes etc.

Sample Exercises

Brisk Walking

  • That is it, as simple as it sounds. Set a target to brisk walk at least one hour a day as per your convenience.
  • It need not be an hour at a stretch. You can walk for half hour in the morning and half an hour after dinner.
  • We assure you that in a month you will see remarkable changes in your body size.

Planking

  • Bring your body in a push-up position and hold it that way for minimum 15 seconds as a beginner.
  • At this position, your body is parallel to the ground supported by your toes and hands gripping the floor.
  • 3 sets of 15 seconds planks everyday will help you strengthen your core and lose fat especially around your belly.

Mountain Climbing

  • Starting from the push up position bring your right knee into your chest.
  • Switch and while pushing the right leg backwards simultaneous bring the left leg so that the knee reaches for the chest.
  • Aim to establish a continuous running motion right, left, right, left.
  • Keep in mind to keep your spine in a straight line and don’t let your head curved downwards.Keep your core tight with stomach pulled in.

Push-up

  • Push-ups are an excellent way to lose fat.
  • Push-ups work on your entire body strengthening your hands, core muscles and legs. It also works on your abdominal muscles and proper routine will help you shed the extra fats around your tummy.

Japanese Statue

  • Lie down on a flat surface and stretch out your hands and legs as much as possible.
  • Touch the thumb of both your legs and join your hands in the stretched position.
  • Breathe in and hold your body in the same position for as long as you can. This workout focuses on your abdominals.

Wall walk

  • Lie down near a wall and raise your legs upwards. 
  • Then slowly move your body towards the wall till your hips and legs touch the wall.
  • At this position, your body is slightly raised and stretch your leg as far as you can.
  • Hold your body in this position for 15 seconds and then slowly lower down your legs.

Crunches

  • Lay down flat on the ground placing your hands under your head.
  • Place your legs on a table or chair. At this position, your legs are at a reverse right angle from the ground and your stomach tucked in. (Tucking in your stomach is also called as holding your core muscle which is the most important part of this workout)
  • Now breathe in holding your core and placing your hands under your head pull up your body trying to touch your knee and then slowly breathe out and take back your body to the first position.
  • Crunching strengthens your core especially working on your abdominals.

Remember the most vital part of weight loss is continuous and consistent effort. Do not slip or sway away from the plan you set even for a day. Keep cheat day pre planned to take off the steam.

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