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3. How much weight can you lose in 30 days?

How much weight can you lose in 30 days?
It’s been a month of adjustments and setting up new projects at work in addition to getting used to different training routines.I am pleased to report that I have made reasonable progress in a month following the #KkJumpStartJulyChallenge. I was further pleased by all the positive feedback I received from everyone on the challenge.
I found the eating plan quite simple and user friendly. My fitness routine was very basic; I mainly followed the wildcard workouts posted on the challenge with a leg strength training routine twice a week. All workouts were high intensity.

Below is my progress after a month on the challenge. Now comes the hard part of cutting, and fine tuning whilst improving my fitness levels drastically. I will keep you posted!

People often ask me how much can they lose in 30 days? I have put together a set of simple rules to follow. Most of these were incorporated in our challenge.

How to lose weight in a healthy, sustainable way
In order to lose weight safely and in a way that you will actually be able to follow for more than a week, I recommend the following.

  1. Be realistic with your weight loss goals

A guide to follow for safe and sustainable weight loss is to aim for 0.5–1 kilogram per week. In order to lose one kilogram per week, you would need to burn and reduce your dietary intake by approximately 1,000 calories per day,
If you’re thinking 1,000 calories per day is completely unachievable, it equates to a one hour HIIT session (around 800 calories) and eating one less snack (around 200 calories).
Having said this, it is also important that you create as much food variety as possible so you don’t put yourself at risk of malnutrition or nutrient deficiencies. Good food will mean good skin and more energy.

  1. Avoid dieting and skipping meals

Not only is skipping meals bad for your mood, energy levels and overall health, but it can also affect the way you eat later on. If you do skip meals, you are more likely to eat more when you do eat, and this may lead to a larger stomach capacity.
Crash dieting is a short term solution that will increase your body fat levels in the long term due to your body lowering its metabolic rate as a result

  1. Exercise regularly

Train four times per week for 45-60 minutes per workout. For best results do combination of resistance (weight) training and cardiovascular training.

“Think of strength training as the main course at a restaurant -cardio and yoga are all the equivalent of an entrée. So strength training is the foundation of health and fitness”

  1. Cut down on the refined carbs

Refined carbohydrates such as cake, biscuits, cookies, muffins, chips, cupcakes, soft drink, fruit juice and most supermarket breads will make you store fat if not burned off.

  1. Watch your portions

I often encourage my clients to not eat a full stomach; you should try leaving 1/3 of your stomach empty. Even the healthiest of foods eaten in large amounts will cause weight gain.

  1. Avoid drinking your calories

Don’t drink your calories — avoid beverages that contain ’empty’ calories and don’t fill you up such as soft drinks, large fruit juices and energy drinks.

Try these guidelines for a month and drop me a note on how you doing!

Planks and kisses
KT

2 thoughts on “3. How much weight can you lose in 30 days?

  1. Hi.how much is prices for personal training. How many times a week do you offer personal training? Suitably in erasmia area. Thank you

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