Have you decided to lose weight in a month? Forget about diets that promise rapid weight loss. Focus on regular exercise and healthy eating. Consider the tips on how to lose weight in a month without harming your health.
How Much Weight Can You Really Lose in a Month?
Many women talk about losing 5, 10 or even 20 kg per month. But if you are serious about losing weight, don't set those goals. How you can lose weight in a month depends on the degree of excess weight, metabolic rate (or slowdown from previous diets). Optimal weight loss - ½ kg per week.
In any case, the trend of one-sided diets is a thing of the past, as are the "hits" of the 90s, such as fat-burning soups, pills, etc. Even a canned diet can work, provided it is adhered to for life. What are the trends today? Non-compliance with strict diets, because most of them have a temporary effect. 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 numbers: 5, 8, 10. But be careful, think if this pace is right for you, because doctors recommend losing weight up to a maximum of 5 kg permonth. The faster the weight loss process, the harder it is to maintain the achieved weight.
5: Eat 5 times more fruit and vegetables
By adding fruit or vegetables to each meal, a person eats less fat and receives more nutrients. Healthy nutrition provides the body with essential vitamins, fiber, which activates sluggish metabolism. Experts point out that antioxidants in fruits and vegetables help the body get rid of harmful substances and contribute to weight loss.
8: sleep 8 hours
Sleep is an important factor in the question of how to lose weight in a month at home. With lack of rest, wolf hunger will haunt you throughout the day. So try to fill in the missing energy. Create the conditions for quality and lasting sleep. In the morning you will be in a good mood, the circles will not "show" under your eyes and the fat folds 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 arises: in the absence of the possibility of sweating 45 minutes 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. 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 shortage. Therefore, the calorie intake should be less than the expenditure. This process is performed in 2 stages:
- Reduce the number of calories in food.
- Increased energy expenditure (exercise, other activities).
The first step to start losing weight is to cut down on unnecessary calories that your body doesn't need. The form 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 provide the body with the necessary nutrients.
Also, don't decide how to lose a lot of weight in a month using hunger strikes. This scheme is counterproductive. When losing weight, it is necessary to provide the body with a minimum amount of calories, but at the same time a reasonable and balanced supply of all important nutrients.
How to lose weight correctly: principle
Having decided to lose weight in a month, take the opportunity to learn new habits, save them. If you can't wait to give up your diet, restore your daily nutrition from KFC or McDonalds, keep in mind that the weight will return with interest. Think of weight loss as a new healthy lifestyle, treat it as a service to your body and yourself.
Before you start losing weight in a month, determine where the mistake is. Recognize that you are eating too much, exercising too little. Record all food and drink consumed for several consecutive days. This will show you which foods should be eliminated. What to do:
- Reduce the amount of carbohydrates, especially sweets and side dishes. Replace rice, pasta with a wholemeal option by adding fruits and vegetables to the diet.
- Increase your intake of healthy proteins and fats.
- Add Movement: Without it, losing weight in a month will be difficult. You don't have to join a fitness center, stop being lazy (walk, don't use the elevator).
- The biggest secret when deciding how to lose weight quickly in a month is the duration of the measures started. Only lasting changes will have a lasting effect.
What are the most common mistakes when changing your lifestyle? Sometimes people try so hard that they don't notice 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 proper nutrition must be supplemented with sufficient movement.
The insidious thing in the fight against excess weight is the lack of fluids, the excessive consumption of fruit rich in sugar. Don't forget that hunger strikes are no less harmful.
But is it possible to lose weight in a month without motivation? No, its absence is a fundamental mistake. Neither family nor friends will help you lose weight. You yourself must decide what you want, learn discipline, go towards the set goal.
How to lose weight in 1 month with proper nutrition?
Find out your optimal daily calorie intake based on your current weight, height, gender and age. Decrease the calculated amount by 500. Try to spread the results evenly over small meals throughout the day (ideally 4-5 small meals). Avoid snacking outside of this meal.
Drink enough water
Weight gain is a common result of excessive water retention. With an insufficient or irregular drinking regimen, the body retains more water than necessary. This is a "reserve for the worst times". This may seem counterintuitive, but if you drink enough water throughout the day, your remaining fluid levels will decrease. The very observance of the consumption regimen will help to lose weight by 2 kg per month.
Avoid excessively sugary drinks: all sugary drinks, lemonades, fruit juices (especially those produced commercially, not fresh homemade fruit). They are just a highly concentrated colored 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, saving every calorie afterwards.
Nutrition should be balanced, include:
- carbohydrates (wholemeal 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 levels that cause sugar cravings.
Sample menu
Breakfast:
- Option 1: hard-boiled egg, 2 fruits, 10 almonds, 200ml low-fat yogurt.
- Option 2: a plate of muesli, 1 tbsp. low-fat milk, 1 tbsp. chopped fruit.
Lunch:
- Option 1: wholemeal bread with chicken breast (tuna), 1 tbsp. greens, 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. olive oil + add a small portion of fruit.
- Option 3: 100g chicken breast, 2 tbsp. L. sauce (mix tomatoes, garlic, oregano, basil, olive oil, salt, pepper, simmer), 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 of fish (chicken), 1/4 tbsp. beans, 3/4 tbsp. tomatoes, 1 tbsp. L. low-fat yogurt for dressing.
- Option 2: 1 st. chopped pepper, 50 g of baked potatoes, 1/4 tbsp. onion, 1 tbsp. L. olive oil, 50 g of 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 women, when deciding whether it is possible to lose weight in a month, choose a certain diet to follow during the month. But think about what you will do "next". Are you planning to go on an extreme diet for several weeks, thinking about how to eat potato chips again? Do you want to go back to your old diet? So consider that losing weight was useless. The pounds will come back. It is much better not to create a time frame, 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 carbohydrates (according to a well-defined procedure) by increasing your protein intake.
Ducan's Diet
Another popular celebrity diet (Duchess Kate's mother is also said to have followed it before the wedding). The diet is divided into 4 phases: at the beginning 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 diets? With the help of Jillian Michaels' training plans. This is a famous coach. It has helped many celebrities to improve their figure, you can follow their example. Popular fitness programs include the "30 Day Shred" ("Body Revolution") workout, which is a 30-day program.
Exercises by Kayla Itsines
Another famous trainer, Kayla Itsines from Australia, will prepare your body for a bikini. Exercise according to her bikini body guide, which can be adapted to your current fitness.
Fat burning workout: 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 by training with dumbbells). The optimal heart rate for aerobic combustion is approximately 85% from 220 minus age. At this value, the most efficient fat burning occurs. As soon as you feel "wheezing to breathe" during exercise, slow down (during anaerobic burning, the body does not process fat tissue).
Less intense but longer sessions are recommended to lose weight. Brisk walking, moderate running, cycling, Nordic walking, swimming are ideal. If you prefer to train in the gym choose the cross trainer, from the 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 also burn a few extra calories during other activities. When working at your desk, try to walk for a few minutes every day. Metabolism has been shown to slow down during prolonged sitting. Getting up at least once every hour, taking a few steps, will maintain your metabolic rate, which is important for weight loss.
Pay attention to other little things too: stop using the elevator, go up the stairs. Do not travel to work, to classes by public transport, by car, on foot. If you have to travel on the bus, don't sit down, stand up. So the body burns 20% more energy.
How much can you lose without sports with the right diet in a month?
It is not necessary to limit your diet (assuming you are consuming relatively "normal" portions). But it is important to avoid the most harmful / dangerous foods (or food ingredients). Many canned 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 food, dishes prepared from fresh products.
A healthy and balanced diet is based on:
- legumes;
- vegetables;
- whole grains (bread, pasta, etc. );
- poultry, lean meat;
- fish;
- eggs;
- tofu;
- nuts, seeds.
But the absence of sport does not mean complete physical passivity. Add extra movement to your daily routine. This is not about radical formation. For example, taking a few thousand steps a day is one of the most effective ways to lose weight.
Other non-sporting weight loss activities include cycling. During pedaling, the muscle groups of the legs, thighs and buttocks are involved. Also, cycling is less demanding than jogging and weight lifting in the gym.