Have you decided to lose weight in a month? Forget about diets that promise rapid weight loss. Focus on regular exercise, eating healthy. Consider tips on how to lose weight in a month without harming your health.
How Much Weight Can You Really Lose in One Month?
Many women talk about losing 5, 10 or even 20 kg per month. But if you really want to lose weight, don't set yourself such goals. How you can lose weight in a month depends on how much you are overweight, your metabolic rate (or how much slowing down 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 1990s, like hot soups, pills etc. What is the 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 is in 3 numbers: 5, 8, 10. But be careful, think about whether this pace is right for you, because doctors recommend losing maximum weight of 5 kg per month. The faster the weight loss process, the harder it is to maintain the weight achieved.
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. A healthy diet provides the body with essential vitamins, fiber, which activates sluggish metabolism. Experts point out that the antioxidants in fruits and vegetables help the body to get rid of harmful substances and contribute to weight loss.
8: Get 8 hours of sleep
Sleep is a big factor in how to lose weight in a month at home. For lack of rest, the hunger of the wolf will haunt you throughout the day. So he tries to fill 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" before your eyes, and the fat folds will disappear on their own.
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 for 45 minutes in the gym, it is better to quit training. This is not true. It has been proven that with the right diet, you can exercise for 10 minutes a day. Regularity is important.
Good nutrition - less 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 energy deficiency. Therefore, calorie intake should be less than expenditure. This process takes place in 2 steps:
- Reduce the number of calories in food.
- Increased energy expenditure (exercise, other activities).
The first step in starting to lose weight is to cut back on 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, 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 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 quit your diet, restore your daily diet at KFC or McDonalds, keep in mind that the weight will be back with interest. Think of losing weight as a new healthy lifestyle, treat it as a service to your body and to yourself.
Before you start losing weight in a month, figure out where the error is. Recognize that you are eating too much, that you are exercising too little. Write down all 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 sweets, side dishes. Replace rice, pasta with whole grain options, adding vegetables and fruits to the diet.
- Increase your intake of protein and healthy fats.
- Add movement - without it losing weight in a month will be difficult. You don't need to join a fitness center, just stop being lazy (walk, don't use the elevator).
- The biggest secret to deciding how to lose weight fast in a month is how long you take. 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 bad deeds. Keep in mind that meals should be regular and balanced. Everything can be used in moderation, there are almost no taboos. Be patient, hide the scale for a while. Is it realistic to lose weight in a month with this approach? Yes. But good nutrition must be complemented with sufficient movement.
The insidious thing in the fight against overweight is the lack of fluid, the excessive consumption of fruits full of sugar. Remember that hunger strikes are no less bad.
But is it possible to lose weight in a month without motivation? No, its absence is a fundamental error. Neither family nor friends will help lose weight. You have to decide for yourself what you want, learn the discipline, go towards your goal.
How to lose weight in 1 month with good nutrition?
Find out the optimal daily calorie intake based on your current weight, height, gender and age. Decrease the calculated amount by 500. Try to distribute the results evenly over small meals throughout the day (ideally 4 to 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 regime, the body retains more water than necessary. It is a "reserve for the worst times". It might seem counterintuitive, but if you drink enough water throughout the day, your remaining fluid levels will drop. Even observance of the alcohol regime will help to lose weight by 2 kg per month.
Avoid drinks that are too sweet - all sugary drinks, lemonades, fruit juices (especially those made in stores, not fresh homemade fruit). They are only a very 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, then saving every calorie.
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;
- fruit;
- vegetables.
Such a balanced meal will fill you up without affecting the blood sugar levels that cause sugar cravings.
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 tsp. natural boiled rice, 1/2 tsp. peas, 2 tbsp. l. chopped bell pepper, 1 tsp. l. grated parmesan, 2 tbsp. lemon juice, 1 tbsp. 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 tsp. l. grated parmesan, 1/2 tsp. cooked pasta, 1 tbsp. l. olive oil, 1 tsp. steamed broccoli with lemon zest.
Dinner:
- Option 1: 100 g of fish (chicken), 1/4 tsp. beans, 3/4 tsp. tomatoes, 1 tbsp. l. low fat yogurt for dressing.
- Option 2: 1 st. chopped pepper, 50 g of baked potatoes, 1/4 tsp. onion, 1 tbsp. l. olive oil, 50 g of tuna, 3/4 tsp. beans, 1 tbsp. l. olives, lemon juice, spices to taste.
How to lose weight in a month: 3 diets and 2 workout plans
Often, women, when deciding whether it is possible to lose weight in a month, choose a certain diet that is followed for the month. But think about what you are going to do "later". Planning on going on an extreme diet for several weeks, while also thinking about how to eat French fries again? Want to go back to your old diet? Consider then that losing weight was pointless. The kilos will be back. It is better not to create a deadline, to find a healthy lifestyle - not for a month, but forever.
Atkins diet
It's an American weight loss hit with a lot of celebrity fans. The principle of this diet is to reduce the amount of carbohydrates (according to a well-defined procedure) while increasing the protein intake.
Ducan's diet
Another popular celebrity diet (even Duchess Kate's mom is said to have followed it before marriage). The diet is divided into 4 phases - at first, 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 help from Jillian Michaels' workout plans. He's a famous trainer. She has helped a number of 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 of Kayla Itsines
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 shape.
Training to burn fat: less 10 kg per month
If you want to lose 10 kg in 4 weeks, dietary changes are not enough. We have 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 around 85% from the age of 220 years. At this value, the most efficient fat burning occurs. As soon as you feel "out of breath" during exercise, slow down (during anaerobic burn, the body does not process fat 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 elliptical trainer, among the group programs choose H. E. A. T.
It is recommended to train for at least 30 minutes a day (but this is the absolute minimum, the optimal duration of training for rapid weight loss is 45-60 minutes).
But the physical activity doesn't stop there. You can also burn some extra calories during other activities. When working at your desk, try to walk for a few minutes each 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.
Also watch out for other little things: stop using the elevator, go up the stairs. Do not go to work, to classes by public transport, by car, on foot. If you must travel on the bus, do not sit down, but stay upright. This way the body burns 20% more energy.
How much can you lose without exercise on the right diet in a month?
It is not necessary to limit your diet (as long as you consume 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 a radical formation. For example, taking a few thousand steps a day is one of the most effective weight loss methods.
Other non-sport weight loss activities include cycling. When pedaling, muscle groups of the legs, thighs, buttocks are involved. In addition, cycling is less difficult than jogging, lifting weights in the gym.