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Here are 10 effective tips for losing weight in a month: 1. **Set a Realistic Goal**: Establish a specific and attainable goal for the month, such as losing 1-2 kilograms. 2. **Change Your Diet**: Follow a balanced diet, increase your intake of fruits and vegetables, and reduce processed foods and sugars. 3. **Drink Plenty of Water**: Aim to drink 8-10 cups of water daily, as it helps you feel full. 4. **Exercise Regularly**: Try to engage in physical activity for at least 150 minutes per week, such as walking, running, or swimming. 5. **Eat Smaller Meals**: Divide your meals #facts #knowledge #news into smaller portions throughout the day to avoid extreme hunger. 6. **Avoid Eating in Front of Screens**: Reduce eating while watching TV or using your phone to prevent overeating. 7. **Get Enough Sleep**: Aim for 7-9 hours of sleep each night, as good sleep influences weight. 8. **Track Your Intake**: Use food tracking apps to monitor what you eat, helping you stay committed to your goals. 9. **Avoid Sugary Drinks**: Replace sodas and sugary juices with water or unsweetened tea. 10. **Be Patient**: Remember that weight loss takes time and effort, so be patient with yourself and don’t give up. By consistently following these tips, you can achieve positive results in weight loss over the month.

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The traditional Okinawa diet is centered around vegetables, the most nutrient-dense food group. What would happen if your diet followed the same? New subscribers to our e-newsletter always receive a free gift. Get yours here: https://nutritionfacts.org/subscribe/ Yes, there are purple sweet potatoes—yum! Why do those eating plant-based diets live longer, though? There are all sorts of mechanisms I find fascinating: • Methionine Restriction as a Life Extension Strategy (http://nutritionfacts.org/video/methionine-restriction-as-a-life-extension-strategy/) • Why Do We Age? (http://nutritionfacts.org/video/why-do-we-age/) • Caloric Restriction vs. Animal Protein Restriction (http://nutritionfacts.org/video/caloric-restriction-vs-animal-protein-restriction/) • Turning the Clock Back 14 Years (http://nutritionfacts.org/video/turning-the-clock-back-14-years/) • Longer Life Within Walking Distance (http://nutritionfacts.org/video/longer-life-within-walking-distance/) • Prevent Cancer From Going on TOR (http://www.nutritionfacts.org/video/prevent-cancer-from-going-on-TOR/) • Does Meditation Affect Cellular Aging? (http://www.nutritionfacts.org/video/does-meditation-affect-cellular-aging/) • Telomeres: Cap It All Off with Diet (http://nutritionfacts.org/video/telomeres-cap-it-all-off-with-diet/) • Nuts May Help Prevent Death (http://nutritionfacts.org/video/nuts-may-help-prevent-death) • Increased Lifespan from Beans (http://nutritionfacts.org/video/increased-lifespan-from-beans/) • Fruits and Longevity: How Many Minutes per Mouthful? (http://nutritionfacts.org/video/fruits-veggies-and-longevity-how-many-minutes-per-mouthful/) Have a question for Dr. Greger about this video? Leave it in the comment section at http://nutritionfacts.org/video/the-okinawa-diet-living-to-100 and he'll try to answer it! Image Credit: cotaro70s via Flickr, klaber, jarmoluk, Taken, Joon2079, PublicDomainPictures, PublicDomainImages, Kaz, Activedia, margenauer, bykst, HebiFot via Pixabay, teen00000 and Ratana Prongjai via 123rf. https://NutritionFacts.org • Subscribe: https://nutritionfacts.org/subscribe • Donate: https://nutritionfacts.org/donate • Podcast : https://nutritionfacts.org/audio • Facebook: www.facebook.com/NutritionFacts.org • Twitter: www.twitter.com/nutrition_facts • Instagram: www.instagram.com/nutrition_facts_org • Books: https://nutritionfacts.org/books • Shop: https://drgreger.org

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