How can you lose a lot of weight in 1 month?

Have you decided to lose weight in a month? Forget diets that promise rapid 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 really want to lose weight, don't set yourself such goals. The way to lose weight in a month depends on the degree of excess weight, the metabolic rate (or the slowdown due to previous diets). Optimal weight loss: ½ kg per week.

In any case, the trend for one-sided diets is a thing of the past, as are the "hits" of the 1990s like fat-burning soups, pills, and so on. Even a boxed diet can work if it is followed for life. What is fashionable today? Do not 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, think if this rate is right for you, because doctors recommend losing weight a maximum of 5 kg permonth. The faster the weight loss process, the more difficult it will be to maintain the weight achieved.

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. A healthy diet provides the body with essential vitamins, fiber, which activates lazy metabolism. Experts note that the antioxidants in fruits and vegetables help the body rid itself 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 the lack of rest, the hunger of the wolves 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 up" under the eyes, and the fat folds will disappear on their own.

Sleep is an important factor

10: move 10 minutes a day

Sometimes people try to lose weight in a month through intense 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 stop training. This is not true. Along with proper nutrition, it is proven that you can exercise for 10 minutes a day. Regularity is important.

Proper 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, the caloric intake should be less than the expenditure. This process is carried out in 2 stages:

  1. Reduce the amount of calories in food.
  2. Increased energy expenditure (exercise, other activities).

The first step in starting to lose weight is cutting unnecessary calories that the body does not need. How they are delivered to the body is also important. It is not necessary to eat foods rich in calories, drink 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 with the help of 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 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 and healthy lifestyle, treat it as a service to your body and to yourself.

Before you start losing weight in a month, determine where the error lies. Recognize that you are eating too much and exercising 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 eliminated. What to do:

  1. Reduce the amount of carbohydrates, especially sweets, side dishes. Replace rice and pasta with a whole grain option by adding vegetables and fruits to the diet.
  2. Increase your intake of protein, healthy fats.
  3. Add movement: without it, losing weight in a month will be difficult. You don't have to join a gym, just stop being lazy (walk, don't use the elevator).
  4. The biggest secret when deciding how to lose weight quickly in a month is the duration of the initiated measures. 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 the lack of fluids, the 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 without motivation? No, its absence is a fundamental error. Neither family nor friends will help you lose weight. You must decide yourself what you want, learn to discipline yourself, go towards your intended goal.

Motivation to lose weight

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 moments. "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 drinks that are too sugary: all sweetened drinks, lemonades, fruit juices (especially those made commercially, not fresh homemade fruits). They are just a highly concentrated colored sugar solution, not a proper 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 must be balanced, include:

  • carbohydrates (whole wheat bread, pasta);
  • protein (for an inactive person, the recommended dose of protein is 0. 8 to 1 g per kg of body weight);
  • healthy fats;
  • fruits;
  • 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 tablespoon. low-fat milk, 1 tbsp. chopped fruit.

Lunch:

  • Option 1: Whole wheat bread with chicken breast (tuna), 1 tablespoon. greens, 1 tbsp. chopped celery (carrots), fruit.
  • Option 2: Mix 2/3 tbsp. natural boiled rice, 1/2 tbsp. peas, 2 tbsp. l. minced pepper, 1 tbsp. l. grated parmesan, 2 tsp. lemon juice, 1 tsp. olive oil + add a small portion of fruit.
  • Option 3: 100 g of 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. skimmed yogurt for dressing.
  • Option 2: 1st. minced 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.
Menu

How to lose weight in a month: 3 diets and 2 training plans

Often times, women, when deciding whether to lose weight in a month, choose a certain diet that is followed during the month. But think about what to do "later. "Are you planning to go on an extreme diet for several weeks, while you think about how to eat potato chips again? Do you want to go back to your previous diet? So keep in mind that losing weight was useless. The kilos will return. It is much better not to create a time frame to find your healthy lifestyle, not for a month, but forever.

The 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) while increasing your protein intake.

Ducan's Diet

Another popular celebrity diet (it is said that even Duchess Kate's mother followed her 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 dieting? With the help of Jillian Michaels training plans. This is a famous coach. She has helped several celebrities to improve their figure, you can follow her example. Popular fitness programs include the "30 Day Shred" 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 your Bikini Body Guide, which can be adapted to your current fitness level.

training

Fat burning training: less 10 kg per month

If you want to lose 10 kg in 4 weeks, dietary changes are not enough. We must start training.

The most suitable physical activity to lose weight, 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% after 220 years minus age. At this value, the most effective fat burning occurs. As soon as you feel "short of breath" during exercise, slow down (during anaerobic burn, the body does not process adipose tissue).

Less intense but longer sessions are recommended for weight loss. Brisk walking, running at a moderate pace, biking, Nordic walking, swimming are ideal. If you prefer to exercise in the gym, choose the elliptical, 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 training duration for rapid weight loss is 45 to 60 minutes).

But the physical activity doesn't end there. You can also burn some extra calories during other activities. When working at your desk in your office, try to walk for a few minutes every day. The metabolism has been shown to slow down during a long session. By getting up at least once an hour and taking a few steps, you 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, car, walking. If you need to ride the bus, do not sit down, but stand. So the body burns 20% more energy.

How much can you lose without doing 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 sports does not mean total physical passivity. Add extra movement to your daily routine. This is not 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 in the legs, thighs and buttocks are involved. Also, cycling is less challenging than jogging, lifting weights at the gym.