Have you decided to lose weight in a month? Forget about diets that promise rapid weight loss. Focus on regular exercise, healthy eating. Think about how you can 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 a month. But if you are serious about losing weight, don't set goals like this for yourself. How you can lose weight in a month depends on the degree of obesity, metabolic rate (or slowdown due to previous diets). Optimal weight loss - ½ kg per week.
In any case, the trend towards one-sided diets is a thing of the past, as are the "hits" of the nineties such as fat-burning soups, pills, etc. Even a boxed diet can work if it is adhered to for life. What's trendy today? Failure to follow 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 how to lose weight in a month lies in 3 numbers: 5, 8, 10. But be careful, consider if this pace is right for you as doctors recommend a maximum of 5kg per monthto decrease. The faster the process of losing weight, the more difficult it is to maintain the weight you have achieved.
5: Eat 5 times more vegetables and fruit
By adding fruits or vegetables to every meal, a person eats less fat and gets more nutrients. A healthy diet provides the body with essential vitamins, fiber, which activate the 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 determining how to lose weight at home in a month. With a lack of rest, wolf hunger will haunt you all day. So he tries to fill up the missing energy. Create the conditions for high quality and long-lasting sleep. In the morning you are in a good mood, circles do not "show" under your eyes and folds of fat disappear by themselves.
10: Exercise for 10 minutes a day
Sometimes people try to lose weight by exercising hard in a month. This leads to a logical conclusion: if 45 minute sweats are not possible at the gym, it is better to quit training. It's not like this. It has been proven that with proper nutrition, 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 lose weight effectively at home in a month is the state of lack of energy. Therefore, the caloric intake should be lower than the effort. This process is carried out in two steps:
- Reduce the number of calories in food.
- Increased energy consumption (movement, other activities).
The first step in losing weight is reducing unnecessary calories that the body does not need. The form in which they are released into the body is also important. There is no need to eat high-calorie foods and drink high-energy drinks that do not provide the body with the necessary nutrients.
Neither do you decide how to lose a lot of weight in a month with hunger strikes. This scheme is counterproductive. When losing weight, it is necessary to supply the body with a minimal amount of calories, but at the same time a reasonable, balanced intake of all important nutrients.
How to lose weight properly: Principle
After you decide to lose weight in a month, take the opportunity to learn new habits and save them. As you look forward to finishing your diet and getting back to your daily diet at KFC or McDonalds, remember that the weight will return with interest. Think of losing weight as a new, healthy lifestyle and treat it as a service for your body and yourself.
Before you start losing weight in a month, determine where the mistake is. Acknowledge that you are overeating and exercising too little. Write down all the foods and drinks that have been 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 and side dishes. Replace rice and pasta with whole grains by adding vegetables and fruits to the diet.
- Increase your intake of protein, healthy fat.
- add exercise - without it, it will be difficult to lose weight in a month. No need to sign up for a fitness center, no need to be lazy (walk, don't take the elevator).
- The biggest secret when deciding how quickly to lose weight in a month is the duration of the measures taken. Only permanent changes have a lasting effect.
What are the most common lifestyle mistakes? Sometimes people try so hard that they don't notice the wrong actions. Remember 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 using this approach? Yes. Proper nutrition, however, must be supplemented by adequate exercise.
The insidious thing about the fight against obesity is lack of fluids, excessive consumption of fruits full of sugar. Don't forget that hunger strikes are no less harmful.
But is it possible to lose weight in a month with no motivation? No, its absence is a fundamental flaw. Neither family nor friends help you lose weight. You have to decide for yourself what you want, learn discipline, get closer to your intended goal.
How to lose weight in 1 month with proper nutrition?
Find out the optimal daily calorie intake based on your current weight, height, gender and age. Reduce the calculated amount by 500. Try to evenly distribute the results over small meals throughout the day (ideally 4-5 small meals). Avoid snacks outside of this meal.
Drink enough water
Weight gain is a common consequence of excessive water retention. If the drinking regime is inadequate or irregular, the body will retain more water than necessary. This is a "reserve for the worst of times". This may seem counterintuitive, but if you drink enough water throughout the day, the rest of the fluid will decrease. Compliance with the drinking regime will help lose 2 kg per month.
Avoid drinks that are too sugary - all sweetened drinks, sodas, fruit juices (especially those that are commercially made, non-homemade fresh fruit). They are just a colored, highly concentrated sugar solution, not a suitable slimming drink.
Monthly menu
It is important not to take too long breaks between meals (maximum 3 hours) so that the body does not starve and then save every calorie.
The diet should be balanced, including:
- 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;
- fruits;
- vegetables.
Such a balanced meal will satisfy without affecting the blood sugar level, which causes sugar cravings.
Sample menu
Breakfast:
- Option 1: Hard-boiled egg, 2 fruits, 10 almonds, 200 ml low-fat yogurt.
- Option 2: a plate of cereal, 1 tbsp. low-fat milk, 1 tbsp. chopped fruits.
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. natural boiled rice, 1/2 tbsp. Peas, 2 tbsp. l. chopped pepper, 1 tbsp. l. grated parmesan, 2 tsp. Lemon juice, 1 tsp. Add olive oil + a small portion of fruit.
- Option 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. boiled pasta, 1 tbsp. l. Olive oil, 1 tbsp. steamed broccoli with lemon peel.
Dinner:
- Option 1: 100 g fish (chicken), 1/4 tbsp. Beans, 3/4 tbsp. Tomatoes, 1 tbsp. l. low-fat yogurt to wear.
- Option 2: 1. chopped pepper, 50 g baked 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 diets and 2 training plans
Often times, when deciding whether it is possible to lose weight in a month, women choose a particular diet to be followed during the month. But think about what you are going to do "later". Are you planning to follow an extreme diet for several weeks while pondering how to get back to eating chips? Do you want to go back to your old diet? Then remember that losing weight was useless. The kilos will be back. It is much better not to set a time frame to find a healthy lifestyle - not for a month, but forever.
Atkins Diet
This is an American weight loss hit with many celebrity fans. The principle behind this diet plan is to reduce carbohydrates (according to a well-defined process) while increasing protein intake.
Ducan's Diet
Another popular celebrity diet (even Duchess Kate's mother is said to have followed it before the wedding). The diet is divided into 4 phases - initially only proteins are allowed, gradually other foods are consumed in order to avoid the yo-yo effect.
Gillian Michaels fitness programs
How can you lose weight in a month without a diet? With the help of Jillian Michael's training plans. This is a famous trainer. She has helped a number of celebrities improve their figure. You can follow their example. One of the popular fitness programs is the 30-day training "30 Day Shred" ("Body Revolution").
Kayla Itsines' exercises
Another famous trainer, Australian Kayla Itsines, prepares your body for a bikini. Exercise according to your Bikini Body Guide, which can be adapted to your current fitness.
Fat burning training: minus 10 kg per month
If you want to lose 10 kg in 4 weeks, diet changes are not enough. We have to start training.
The most suitable physical activity for weight loss that involves aerobic burn. Therefore, weight training in the gym isn't the best option (although you can lose weight by exercising with dumbbells, too). The optimal heart rate for aerobic combustion is approx. 85% from 220 minus age. The most efficient fat burning takes place at this value. As soon as you gasp for air during exercise, slow down the process (during anaerobic burning, the body does not process adipose tissue).
Less intense but longer exercises are recommended for weight loss. Brisk walking, moderate running, cycling, Nordic walking, swimming are ideal. If you'd rather work out in the gym, choose the cross trainer. Choose from the group programs H. E. A. T.
It is recommended to exercise at least 30 minutes each day (but this is the bare minimum, the optimal duration of exercise for rapid weight loss is 45-60 minutes).
But the physical activity doesn't end there. You can burn a few extra calories while doing other activities as well. As you work at your desk, try to walk for a few minutes each day. It has been shown that the metabolism slows down with prolonged sitting. Getting up and taking a few steps at least once an hour will help maintain your metabolism, which is important for weight loss.
Also watch out for other little things: stop using the elevator and go up the stairs. Do not travel to work or to class by public transport, by car, or on foot. If you have to take the bus, don't sit down, just stand. In this way the body burns 20% more energy.
How much can you lose in a month with the right diet without exercise?
There is no need to restrict your diet (provided you consume relatively “normal” servings). However, it is important to avoid the most harmful / dangerous foods (or food ingredients). Many canned foods and semi-finished products contain a lot of salt, sugar and various chemical additives. When losing weight (as in the other period), it is better to give preference to fresh foods, dishes prepared from fresh products.
A healthy, balanced diet is based on:
- legumes;
- vegetables;
- whole grain products (bread, pasta, etc. );
- poultry, lean meat;
- fish;
- eggs;
- tofu;
- nuts, seeds.
However, the absence of exercise does not mean complete physical passivity. Add extra exercise 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 weight loss activities outside of sports include cycling. When pedaling, muscle groups of the legs, thighs, buttocks are involved. Also, cycling is less demanding than jogging and lifting weights in the gym.