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 a 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 excess weight, metabolic rate (or slowing down due to 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 1990s, such as fat-burning soups, pills, etc. Even the boxed diet can work, provided it is adhered to for life. What's trending today? Non-compliance with 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, think about whether this pace is right for you, because doctors recommend losing weight by a maximum of 5 kg per month. The faster the process of losing weight, the more difficult it is to maintain the achieved weight.
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. Healthy eating provides the body with essential vitamins, fiber, which activates 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 throughout the day. So he tries to fill up the missing energy. Create the conditions for quality, long-lasting sleep. In the morning you will be in a good mood, circles will not "show off" under your eyes, and 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 a 45-minute sweat in the gym, it is better to leave training. 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 deficiency. Therefore, the calorie intake should be lower than the expenditure. This process is carried out in 2 stages:
- Reducing the number of calories in food.
- Increased energy expenditure (exercise, other activities).
The first step to start losing weight is reducing unnecessary calories that the body does not need. The form in which they are delivered to the body is also important. There is 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 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, balanced intake 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 are looking forward to quitting your diet, restoring your daily nutrition 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 your body and yourself.
Before starting to lose weight in a month, determine where the error is. Acknowledge that you are eating too much, exercising too little. Write down all the food and drinks consumed for several days in a row. This will show you which foods should be deleted. What to do:
- Reduce the amount of carbohydrates, especially sweets, side dishes. Replace rice, pasta with a whole grain option by adding vegetables and fruits to the diet.
- Increase your intake of protein, healthy fat.
- 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 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 stubbornly that they don't 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 proper nutrition must be supplemented with sufficient movement.
The insidious thing in the fight against excess weight is lack of fluid, excessive consumption of fruits full of sugar. Do not 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 in losing weight. You yourself must decide what you want, learn discipline, go towards 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, age. Decrease the calculated amount by 500. Try to spread the result evenly over small meals throughout the day (ideally 4-5 small meals). Avoid snacking outside of this eating meal.
Drink enough water
Weight gain is a common result of excessive water retention. With insufficient or irregular drinking regime, 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 drinking regime will help to lose weight by 2 kg per month.
Avoid overly sugary drinks - all sweetened drinks, lemonades, fruit juices (especially those made commercially, not home made fresh fruit). They are only a colored highly concentrated sugar solution, not a suitable slimming drink.
Monthly Menu
It is important not to take too long pauses between meals (maximum 3 hours) so that the body does not starve, saving every calorie afterwards.
Nutrition 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;
- 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, 200 ml 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. 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: 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 zest.
Dinner:
- Option 1: 100 g 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 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 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 are going to do "later. "Planning on an extreme diet for several weeks, all the while thinking about how to eat chips again? Want to go back to your old diet? Then consider that losing weight was useless. The kilos will be 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 celebrity fans. The principle behind this diet plan is to reduce the amount of carbohydrates (according to a well-defined procedure) while increasing the protein intake.
Ducan's Diet
Another popular diet for celebrities (it is said that even the mother of Duchess Kate followed it before the wedding). The diet is divided into 4 phases - at first 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' workout plans. This is a famous coach. She has helped a number of celebrities improve their figure, you can follow their example. Popular fitness programs include the "30 Day Shred" ("Body Revolution") workout, 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 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 losing weight, in which aerobic combustion occurs. Therefore, strength training in the gym is not the best option (although you can also lose weight with training with dumbbells). The optimal heart rate for aerobic combustion is approximately 85% from 220 minus age. At this value, the most effective fat burning occurs. As soon as you feel "gasping for breath" during exercise, slow down (during anaerobic burning, the body does not process adipose tissue).
Less intense but longer sessions are recommended for weight loss. Brisk walking, running at a moderate pace, cycling, Nordic walking, swimming are ideal. If you prefer to work out 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 the physical activity doesn't end 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. The metabolism has been shown to slow down during prolonged sitting. By getting up at least once an hour, taking a few steps, you will maintain your metabolic rate, which is important for weight loss.
Pay attention to other little things as well: stop using the elevator, go up the stairs. Do not travel to work, to classes by public transport, car, walk. If you need to travel on the bus, do not sit, but stand. This way the body burns 20% more energy.
How much can you lose without sports on the right diet in a month?
It is not necessary to limit your diet (provided that you consume relatively “normal” portions). But it's 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, 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 non-sports weight loss activities include cycling. When pedaling, muscle groups of the legs, thighs, buttocks are involved. Also, cycling is less challenging than jogging, lifting weights in the gym.