Have you decided to lose weight in a month? Forget a diet that promises rapid weight loss. Focus on regular exercise, healthy eating. Consider tips on how to lose weight in a month without endangering your health.
How much can you reduce in a month?
Many women talk about losing 5, 10 or even 20 kg a month. But if you are serious about losing weight, do not set such goals. How you can lose weight in a month depends on your level of overweight, metabolic rate (or slowing down due to previous diet). Optimal weight loss - ½ kg per week.
However, one-sided dietary trends are past, as were "hits" in the 1990s, such as fat burners, pills, and more. Although the diet in the box can work, as long as adhered to for life. What is trending today? Non-adherence to a strict diet, as most have temporary effects. Just change your lifestyle.
How to lose weight in a month and how many kg?
The secret of how to lose weight in a month lies in 3 figures: 5, 8, 10. But be careful, think about whether this step is right for you, because doctors recommend losing a maximum of 5 kg per month. The faster the weight loss process, the harder it is to maintain the weight achieved.
5: eat 5 times more vegetables and fruits
By adding fruits or vegetables to each meal, a person eats less fat and gets more nutrients. A healthy diet provides the body with essential vitamins, fiber, which activate lazy metabolism. Experts point out that fruit and vegetable antioxidants help the body get rid of harmful substances and contribute to weight loss.
8: Get 8 Hours of Sleep
Sleep is an important factor in the question of how to lose weight in a month at home. With a lack of rest, wolf hunger will haunt you all day long. So he tries to replenish the lost energy. Make it a condition for quality and long-lasting sleep. In the morning you will be in a good mood, the circles will not "show off" under your eyes, and the folds of fat will disappear by themselves.
10: Move 10 minutes a day
Sometimes people try to lose weight in a month through hard training. Based on this, a logical conclusion emerges: if there is no possibility of 45 minutes of sweat in the gym, it is better to leave the workout. This is not true. It has been proven that along with proper nutrition, you can exercise for 10 minutes a day. That regularity is important.
Proper nutrition - minus 10 kg per month
The main aspect of the question of how to lose weight effectively at home in a month is the lack of energy. Therefore, calorie intake should be lower than expenditure. This process is carried out in 2 stages:
- Reduce the number of calories in food.
- Increased energy expenditure (exercise, other activities).
The first step to losing weight is to reduce the calories that the body does not need. The shape in which they are sent to the body is also important. No need to eat high calorie foods, drink high energy drinks that do not supply the body with the necessary nutrients.
Also, do not decide to lose weight in a month with the help of hunger strike. This scheme is not productive. When losing weight, it is necessary to provide a minimum of calories to the body, but at the same time, the intake of essential nutrients is balanced and balanced.
How to lose weight properly: principle
Having decided to lose weight in a month, take the opportunity to learn new habits, save. If you are looking forward to stopping your diet, restoring your daily diet at KFC or McDonalds, keep in mind that weight gain will return dramatically. Think of losing weight as a healthy and new lifestyle, treating it as a service to your body and yourself.
Before starting to lose weight in a month, determine where the fault is. Acknowledge that you eat too much, exercise too little. Write down all the foods and beverages eaten for several days in a row. This will show you which foods should be eliminated. What to do:
- Reduce the amount of carbohydrates, especially sweets, side dishes. Replace rice, pasta with a choice of whole grains by adding vegetables and fruits to the diet.
- Increase your protein intake, your healthy fats.
- Increase movement - without it, weight gain in a month will be difficult. You do not have to register to the fitness center, just stop lazy (walk, do not use the elevator).
- The biggest secret when deciding how to lose weight fast in a month is the duration of the steps started. Only lasting changes will have a lasting effect.
What is the most common mistake you make when changing your lifestyle? Sometimes people try so hard that they do not realize the wrong action. Keep in mind that your diet should be regular and balanced. Everything can be used in moderation, with almost no taboos. Be patient, hide the scales for a while. Is it realistic to lose weight in a month with this approach? Yes. But proper nutrition must be supplemented with adequate mobility.
The dangerous thing in combating excess weight is lack of fluids, excessive fruit intake with sugar. Do not forget that a hunger strike is no less dangerous.
But is it possible to lose weight in a month without motivation? No, its absence is a fundamental mistake. Family and friends will not help to lose weight. You yourself must decide what you want, learn discipline, towards the goal you want.
How to lose weight in 1 month with proper nutrition?
Know the optimal daily calorie intake based on your current weight, height, gender, age. Reduce the calculated amount by 500. Try to spread the results evenly over small meals throughout the day (ideally 4-5 small meals). Avoid snacks outside of these foods.
Drink enough water
Weight gain is a natural result of excessive water retention. With an inadequate or irregular drinking regime, the body stores more water than it needs. This is a "suggestion for the worst time. " This may sound counterintuitive, but if you drink enough water throughout the day, your balance level will drop. Adherence to a drinking regime will reduce weight by 2 kg per month.
Avoid excessive sugary drinks - all sugary drinks, lemongrass, fruit juice (especially commercially produced, not home-made fresh fruit). They are just a solution of colored concentrated sugar, not a suitable slimming drink.
Monthly Menu
It is important not to take too long intervals between meals (maximum 3 hours) so that the body does not starve, saving every calorie afterwards.
Nutrition should be balanced, including:
- carbohydrates (whole wheat bread, pasta);
- protein (for inactive people, the recommended dose of protein is 0. 8-1 g per kg body weight);
- healthy fats;
- fruit;
- vegetables.
Such a balanced diet will satisfy, without affecting the blood sugar levels that cause cravings for sugar.
Example Menu
Breakfast:
- Option 1: Hard boiled eggs, 2 pieces, 10 almonds, 200 ml low-fat yogurt.
- Option 2: a plate of muesli, 1 tbsp. low-fat milk, 1 tbsp. chopped fruit.
Lunch:
- Option 1: Wheat bread with chicken breast (tuna), 1 tbsp. vegetables, 1 tbsp. chopped celery (carrot), fruit.
- Option 2: Mix 2/3 tbsp. natural boiled rice, 1/2 tbsp. peas, 2 tbsp. l. chopped pepper, 1 tbsp. l. grated parmesan, 2 tsp. lemon juice, 1 tsp. olive oil + add a small amount of fruit.
- Optional 3: 100 g chicken breast, 2 tbsp. l. salsa (mix tomatoes, garlic, oregano, basil, olive oil, salt, pepper, simmer over low heat), 1 tbsp. l. grated parmesan, 1/2 tbsp. cooked pasta, 1 tbsp. l. olive oil, 1 tbsp. steamed broccoli with lemon peel.
Dinner:
- Choice 1: 100 g of fish (chicken), 1/4 tbsp. nuts, 3/4 tbsp. tomatoes, 1 tbsp. l. low-fat yogurt for dressing.
- Optional 2: 1 st. chopped pepper, 50 g baked potatoes, 1/4 tbsp. onion, 1 tbsp. l. olive oil, 50 g of tuna, 3/4 tbsp. nuts, 1 tbsp. l. olives, lemon juice, spices to taste.
How to lose weight in a month: 3 diets and 2 exercise plans
Often women, when deciding whether it is possible to lose weight in a month, choose a specific diet to follow for a month. But think of what you will do "later". Planning to follow an extreme diet for a few weeks, while thinking about how to eat chips again? Want to get back into your old diet? Then remember that losing weight is useless. Kilo will be back. It is better not to make time, find your healthy lifestyle - not for a month, but forever.
Diet Atkins
This is American weight loss with a lot of celebrity fans. The principle behind this diet plan is to reduce the amount of carbohydrates (according to the prescribed procedure) while increasing protein intake.
Diet Ducan
Another popular food for celebrities (it is said that Duchess Kate's mother also followed her before the wedding). The diet is divided into 4 phases - initially only protein is allowed, gradually other foods are included to avoid the yo-yo effect.
Gillian Michaels Fitness Program
How to lose weight in a month without diet? With the help of Jillian Michaels exercise plan. This is a well-known coach. He has helped a number of celebrities to improve their figure, you can follow their example. Popular fitness programs include "30 Day Shred" ("Body Revolution") training, which is a 30-day program.
Kayla Itsines Training
Another famous trainer, Australian Kayla Itsines, will prepare your body for a bikini. Exercise according to the Bikini Body Guide, which can be tailored to your current fitness.
Fat burning exercises: minus 10 kg per month
If you want to lose 10 kg in 4 weeks, dietary changes are not enough. We need to start training.
Physical activity is best suited for weight loss, where aerobic burning occurs. Therefore, strength training in the gym is not the best option (although you can also lose weight through exercise with dumbbells). The optimum heart rate for aerobic burning is about 85% by age 220. At this value, the most effective fat burning occurs. Once you feel "gasping" during exercise, slow down (during anaerobic burning, the body does not process adipose tissue).
Less intense but longer sessions are recommended for weight loss. Walking, moderate walking, cycling, Nordic walking, swimming are ideal. If you prefer to work out in the gym, choose a cross trainer, from the H. E. A. T. select group program
It is recommended to exercise for at least 30 minutes per day (but this is an absolute minimum, the optimal training period for rapid weight loss is 45-60 minutes).
But physical activity does not end there. You can also burn some extra calories while doing other activities. While working at your office desk, try walking for a few minutes each day. Metabolism is shown to slow down during prolonged sitting. By waking up at least once an hour, by taking a few steps, you will maintain your metabolic rate, which is important for weight loss.
Note also the other little things: stop using the elevator, go up the stairs. Do not go to work, to class by public transport, car, on foot. If you need to take a bus, do not sit, but stand. So the body burns 20% more energy.
How much can you lose without exercising with the right diet in a month?
You do not have to limit your diet (assuming you are taking a fairly "normal" part). But it is important to avoid the most dangerous / dangerous foods (or ingredients). Many canned and semi-finished products contain a lot of salt, sugar, and various chemical additives. When losing weight (as in other periods), it is better to prioritize fresh food, dishes prepared from fresh products.
Healthy and balanced diet based on:
- beans;
- vegetables;
- whole grains (bread, pasta, etc. );
- poultry, lean meat;
- fish;
- eggs;
- tauhu;
- nuts, seeds.
But the absence of sports does not mean complete physical passiveness. Add extra movement to your daily routine. This is not about radical training. For example, taking a few thousand steps a day is one of the most effective weight loss methods.
Weight loss activities without other exercise including cycling. During paddling, the leg, thigh, and back muscle groups are involved. Also, cycling is less challenging than jogging, lifting weights in the gym.