Have you decided to lose weight in a month? Forget diets that promise fast weight loss. Focus on regular exercise, healthy eating. Consider tips on how to lose weight in a month without harming your health.
How much can you really lose weight in one month?
Many women talk about losing 5, 10 or even 20 kg per month. But if you are serious about losing 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.
In any case, the trend of one-sided diets is in the past, as well as the "hits" of the 90s, such as soups, pills, etc. What is the trend today? Failure to follow strict diets, because most of them have a temporary effect. 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 numbers: 5, 8, 10. But be careful, consider whether this pace is right for you, because doctors recommend losing weight with 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 every meal, a person eats less fat and gets more nutrients. Healthy eating provides the body with essential vitamins, fiber, which activate the lazy metabolism. Experts point out that fruit and plant 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 how to lose weight in a month at home. In the absence of rest, wolf hunger will haunt you all day. So he tries to fill the missing energy. Create conditions for quality, long-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 on their own.
10: Get 10 minutes a day
Sometimes people try to lose weight in a month through strenuous exercise. Based on this, a logical conclusion is reached: in the absence of the possibility of 45 minutes of sweating in the gym, it is better to leave the workout. This is not true. It has been proven that together 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 for a month is the state of energy deficit. Therefore, calorie intake should be lower than the cost. This process is performed in 2 stages:
- Reduce the number of calories in food.
- Increased energy costs (exercises, other activities).
The first step to starting to lose weight is to reduce unnecessary calories that the body does not need. The form in which they are delivered to the body is also important. It is not necessary to eat high-calorie foods, to 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 with 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, balanced intake of all important nutrients.
How to lose weight properly: principle
Once you have decided to lose weight in a month, use the opportunity to learn new habits, keep them. If you are looking forward to giving up your diet, resuming your daily diet at KFC or McDonalds, keep in mind that the weight will return with interest. Think of losing weight as a new, healthy lifestyle, treat it as a service to the body and yourself.
Before you start losing weight in a month, determine where the mistake is. Admit that you eat too much, exercise too little. Write down all the foods and drinks consumed for several days in a row. This will show you which foods need to be deleted. What to do:
- Reduce the amount of carbohydrates, especially pastries, side dishes. Replace rice, pasta with whole grains, adding vegetables and fruits to the diet.
- Increase your intake of protein, healthy fats.
- Add exercise - 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 hard that they don't notice the wrong actions. Keep in mind that your diet should be regular and balanced. Everything can be used sparingly, there is almost no taboo. 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 enough exercise.
The insidious thing in the fight against obesity is the lack of fluids, excessive consumption of fruits full of sugar. Remember that hunger strikes are no less harmful.
But is it possible to lose weight in a month without motivation? No, its absence is a major mistake. Neither family nor friends will help you lose weight. You have to decide for yourself what you want, to learn discipline, to go to your 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, 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 this meal.
Drink enough water
Weight gain is a common result of excessive water retention. In case of insufficient or irregular drinking regime, the body retains more water than it needs. This is a "reserve for the worst of times. "This may seem unintuitive, but if you drink enough water throughout the day, the remaining fluid levels will decrease. Just following the drinking regimen will help you lose 2 kg per month.
Avoid overly sweet drinks - all sweetened drinks, lemonades, fruit juices (especially those made commercially, not home-made 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, saving any calories afterwards.
Nutrition should be balanced, including:
- carbohydrates (wholemeal bread, pasta);
- protein (for an inactive person the recommended dose of protein is 0. 8–1 g per kg body weight);
- healthy fats;
- fruits;
- vegetables.
Such a balanced diet will satisfy without affecting the blood sugar levels that cause cravings for sugar.
Sample menu
Breakfast:
- Option 1: Hard-boiled egg, 2 fruits, 10 almonds, 200 ml low-fat yogurt.
- Option 2: plate of muesli, 1 tbsp. low-fat milk, 1 tbsp chopped fruit.
Lunch:
- Option 1: Wholemeal bread with chicken breast (tuna), 1 tbsp vegetables, 1 tbsp chopped celery (carrots), fruit.
- Option 2: Mix 2/3 tablespoon natural cooked rice, 1/2 tablespoon peas, 2 tablespoons chopped pepper, 1 tablespoon grated Parmesan cheese, 2 tsp. teaspoon lemon juice, 1 teaspoon olive oil + add a small portion of fruit.
- Option 3: 100 g chicken breast, 2 tbsp salsa (mix tomatoes, garlic, oregano, basil, olive oil, salt, pepper, simmer over low heat), 1 tbsp. grated parmesan, 1/2 tbsp cooked pasta, 1 tbsp olive oil, 1 tbsp stewed broccoli with lemon peel.
Dinner:
- Option 1: 100 g fish (chicken), 1/4 tbsp beans, 3/4 tbsp tomatoes, 1 tbsp low-fat yogurt for dressing.
- Option 2: 1 tbsp chopped pepper, 50 g baked potatoes, 1/4 tbsp onion, 1 tbsp olive oil, 50 g tuna, 3/4 tbsp beans, 1tablespoons olives, lemon juice, spices to taste.
How to lose weight in one month: 3 diets and 2 training plans
Often women, when deciding whether it is possible to lose weight in one 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, all the while thinking about how to eat chips again? Do you want to go back to your old diet? Then keep in mind that losing weight was useless. The pounds will return. It is much better not to create 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 of this diet plan is to reduce carbohydrates (according to a well-defined procedure), while increasing protein intake.
Ducan's Diet
Another popular celebrity diet (even Duchess Kate's mother followed it 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 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 a number of celebrities to improve their figure, you can follow their example. Popular fitness programs include a 30-day fragmentation workout ("Body Revolution"), which is a 30-day plan.
Exercises by Kayla Icines
Another famous trainer, Australian Kayla Icines, 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, which results in aerobic combustion. Therefore, strength training in the gym is not the best option (although you can also lose weight through dumbbell training). The optimal heart rate for aerobic combustion is approximately 85% from 220 minus age. This value produces the most efficient fat burning. As soon as you feel "shortness of breath" during exercise, slow down (during anaerobic burning the body does not process fat).
Less intense but prolonged exercise is recommended for weight loss. Brisk walking, jogging, cycling, Nordic walking, swimming are ideal. If you prefer to train in the gym, choose a 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 a fast weight loss workout is 45-60 minutes).
But physical activity doesn't end there. You can also 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. It has been proven that the metabolism slows down during prolonged sitting. By getting up at least once an hour, taking a few steps, you will maintain the metabolic rate important for weight loss.
Pay attention to other small things: stop using the elevator, go up the stairs. Do not travel to work, to lessons with public transport, car, walk. If you have to travel by bus, do not sit down, but stand up. In this way, the body burns 20% more energy.
How much can you lose without sports on the right diet in one month?
You don't need to limit your diet (if you assume you are consuming relatively "normal" portions). But it is important to avoid the most harmful / dangerous foods (or nutrients). 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 produce.
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 methods to lose weight.
Other weight loss activities without exercise include cycling. When pedaling, muscle groups of the legs, thighs, buttocks are included. Also, cycling is less challenging than jogging, lifting weights in the gym.