Have you decided to lose weight in a month? Forget diets that promise fast weight loss. Focus on regular exercise, a healthy diet. Consider tips on how to lose weight in a month without harming your health.
How much can you really lose weight in a month?
Many women talk about losing 5, 10 or even 20 kg per month. But if you seriously want to lose weight, do not set such goals. How you can lose weight in a month depends on the degree of overweight, metabolic rate (or slowdown due to previous diets). Optimal weight loss - ½ kg per week.
Anyway, the trend of one-sided dieting is a thing of the past, as are the “hits” of the 1990s, such as fat-burning soups, pills, etc. Even a boxing diet can work if it is followed for a lifetime. What is in trend today? Failure to adhere to strict diets, as most of them have a temporary effect. Just change your lifestyle.
How to lose weight in a month and how many kg?
The secret to losing weight in a month lies in 3 numbers: 5, 8, 10. But be careful, consider whether this pace is right for you, because doctors recommend losing weight for a maximum of 5 kg per month. The faster the weight loss process, the harder it is to maintain the weight gained.
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 a lazy metabolism. Experts point out that the antioxidants of fruits and vegetables 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 how to lose weight in a month at home. With a lack of rest, wolf hunger will haunt you throughout the day. So it tries to make up for the missing energy. Create the conditions for quality, long-lasting sleep. In the morning you will be in a good mood, the circles will not "adorn" under the eyes, and the greasy wrinkles will disappear on their own.
10: Scroll 10 minutes a day
Sometimes people try to lose weight in a month with hard training. Based on this, a logical conclusion emerges: in the absence of the possibility of sweating in the gym for 45 minutes, it is better to leave training. This is not true. It has been proven that with a proper diet you can exercise for 10 minutes a day. Regularity is important.
Proper nutrition - minus 10 kg per month
The main aspect of the question of how to effectively lose weight at home in a month is the state of energy deficiency. Therefore, calorie intake should be less than consumption. This procedure is performed in 2 stages:
- Reducing the number of calories in food.
- Increased energy consumption (exercise, other activities).
The first step to losing weight is to reduce unnecessary calories that the body does not need. The shape in which they are delivered to the body is also important. It is not necessary to eat high-calorie foods, drink high-energy drinks that do not supply the body with the necessary nutrients.
Also, don't decide how to lose a lot of weight in a month of hunger strikes. This scheme is counterproductive. When you lose weight, it is necessary to provide the body with a minimum amount of calories, but at the same time a reasonable, balanced intake of all important nutrients.
How to lose weight properly: principle
Deciding to lose weight in a month, take the opportunity to learn new habits and save them. If you are looking forward to stopping your diet, returning your daily diet to KFC or McDonalds, keep in mind that the weight will return with interest. Consider losing weight a new, healthy way of life, treat it as a service to your body and yourself.
Before you start losing weight in a month, determine where the mistake is. Admit that you eat too much and exercise too little. Write down all the food and drinks consumed for several days in a row. This will show you which foods to delete. What to do:
- Reduce the amount of carbohydrates, especially sweets, side dishes. Replace rice, pasta with whole grains by adding vegetables and fruits to your diet.
- Increase your intake of protein, healthy fats.
- Add movement - without it, losing weight in a month will be difficult. You don’t have to sign up for a fitness center, just stop being lazy (walk, don’t use the elevator).
- The biggest secret when deciding how to lose weight fast in a month is the duration of the measures taken. Only lasting changes will have a lasting effect.
What are the most common mistakes when changing your lifestyle? Sometimes people try so stubbornly not to notice the wrong actions. Keep in mind that your meals should be regular and balanced. Everything can be used in moderation, there are 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 a proper diet must be supplemented with enough exercise.
Insidious thing in the fight against overweight - lack of fluid, excessive consumption of fruit full of sugar. Remember that hunger strikes are no less harmful.
But is it possible to lose weight in a month without motivation? No, his absence is a fundamental mistake. Neither family nor friends will help you lose weight. You have to decide for yourself what you want, learn discipline and go towards the desired goal.
How to lose weight in 1 month with a proper diet?
Find out the optimal daily calorie intake based on your current weight, height, gender, age. Reduce the calculated amount by 500. Try to distribute the results evenly over small meals throughout the day (ideally 4-5 small meals). Avoid snacks outside of the meal you are eating.
Drink enough water
Weight gain is a common result of excessive water retention. With insufficient or improper drinking regime, the body retains more water than it needs. This is a "reserve for the worst of times. "This may seem counterintuitive, but by drinking enough water during the day, the level of remaining fluid will decrease. Just following a drinking regimen will help you lose 2 kg per month.
Avoid overly sweet drinks - all sweetened drinks, lemonades, fruit juices (especially commercial ones, not homemade fresh fruits). They are just a colored highly concentrated sugar solution, not a suitable drink for weight loss.
Monthly menu
It is important not to take too long breaks between meals (maximum 3 hours) so that the body does not starve, saving every calorie later.
The diet should be balanced, include:
- carbohydrates (whole grain bread, pasta);
- protein (for an inactive person, the recommended dose of protein is 0. 8–1 g per kg of body weight);
- healthy fats;
- fruit;
- vegetables.
Such a balanced meal will satisfy, without affecting the blood sugar level that causes cravings for sugar.
Sample menu
Breakfast:
- Option 1: Hard boiled egg, 2 fruits, 10 almonds, 200 ml of low-fat yogurt.
- Option 2: a plate of muesli, 1 tbsp. low-fat milk, 1 tbsp. chopped fruit.
Lunch:
- Option 1: Whole grain bread with chicken breast (tuna), 1 tbsp. vegetables, 1 tbsp. chopped celery (carrots), fruit.
- Option 2: Mix 2/3 tbsp. naturally cooked rice, 1/2 tbsp. peas, 2 tbsp. l. chopped paprika, 1 tbsp. l. grated parmesan, 2 tbsp. lemon juice, 1 tsp. olive oil + add a small portion of fruit.
- Option 3: 100 g chicken breast, 2 tbsp. l. salsa (mix tomato, 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 zest.
Dinner:
- Option 1: 100 g fish (chicken), 1/4 tbsp. beans, 3/4 tbsp. tomato, 1 tbsp. l. yogurt with a little fat for dressing.
- Option 2: 1 st. chopped peppers, 50 g roasted potatoes, 1/4 tbsp. onion, 1 tbsp. l. olive oil, 50 g tuna, 3/4 tbsp. beans, 1 tbsp. l. olives, lemon juice, spices to taste.
How to lose weight in a month: 3 children and 2 training plans
Often women, when deciding whether it is possible to lose weight in a month, choose a certain diet that is followed during the month. But think about what you will do "later". Are you planning to follow an extreme diet for a few weeks, thinking all the time about how to eat chips again? Do you want to go back to your old diet? Then consider that losing weight was useless. The pounds will come back. It is much better not to create a time frame than to find your healthy lifestyle - not for a month, but forever.
Atkins diet
This is an American weight loss hit with many famous fans. The principle behind this diet plan is to reduce the amount of carbohydrates (according to a well-defined procedure), while increasing protein intake.
Ducan's diet
Another popular celebrity diet (it is said that even the mother of Duchess Kate followed it before the wedding). The diet is divided into 4 phases - initially only proteins are allowed, gradually other foods are included to avoid the yo-yo effect.
Gillian Michaels fitness programs
How to lose weight in a month without dieting? With the help of Jillian Michaels training plans. This is a famous coach. She has helped many celebrities to improve their figure, you can follow their example. Popular fitness programs include “30-Day Destruction” (“Body Revolution”), which is a 30-day plan.
Kayla Itsines Exercises
Another famous trainer, Australian Kayla Itsines, will prepare your body for a bikini. Exercise according to her bikini body guide, which can be adjusted to your current fitness.
Fat burning training: 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.
The most suitable physical activity for weight loss in which aerobic combustion occurs. Therefore, strength training in the gym is not the best option (although you can also lose weight with dumbbell exercises). The optimal heart rate for aerobic combustion is approximately 85% compared to 220 years of age. At this value, the most efficient fat burning occurs. As soon as you feel “panting” during exercise, slow down (during anaerobic combustion the body does not process adipose tissue).
Less intense but long-lasting exercises are recommended for weight loss. Fast walking, running at a moderate pace, cycling, Nordic walking, swimming are ideal. If you prefer to work out in the gym, choose a trainer, from group programs choose H. E. A. T.
It is recommended to train for at least 30 minutes every day (but this is the absolute minimum, the optimal duration of training for fast weight loss is 45-60 minutes).
But physical activity doesn't stop there. You can burn a few extra calories during other activities. When working at your desk in the office, try to walk for a few minutes every day. Metabolism has been shown to slow down during prolonged sitting. Getting up at least once an hour, taking a few steps, will support the metabolic rate important for weight loss.
Pay attention to other little things: stop using the elevator, go up the stairs. Do not travel to work, to classes by public transport, by car, walk. If you need to travel by bus, don’t sit, but stand. Thus the body burns 20% more energy.
How much can you lose without sports on a proper diet in a month?
No need to limit your diet (provided you eat relatively "normal" portions). But it is important to avoid the most harmful / most dangerous foods (or food ingredients). Many canned and semi-finished products contain a lot of salt, sugar and various chemical additives. When you lose weight (as in another period), it is better to give preference to fresh food, dishes prepared from fresh products.
A healthy, balanced diet is based on:
- legumes;
- vegetables;
- whole grains (bread, pasta, etc. );
- poultry, lean meat;
- fish;
- eggs; tofu;
- nuts, seeds.
But the absence of sports does not mean complete physical passivity. 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.
Other unsportsmanlike weight loss activities include cycling. When pedaling, the muscle groups of the legs, thighs and buttocks are involved. Also, cycling is less challenging than running, lifting weights in the gym.