The question of how to lose weight in a month at home worries many. It may seem like a difficult or even impossible task, but you can do it if you work hard and stay focused. The secret to losing weight is proper diet and regular exercise.
How to lose weight in a month and how many kg
To lose weight in a month, you need to set a goal. Setting a realistic goal is a great start to your weight loss journey. This will allow you to track your progress throughout the month.
Think about how many pounds you want to lose, what time frames and nuances you are interested in in the field of health. Set a goal for how much weight you want to gain in a month.
You can also set goals for factors related to exercise or lifestyle. For example, you can aim to train four days a week for 35 minutes.
If you exercise, follow a diet and use other weight loss methods, you can lose up to 10 kg.
How much weight can you lose in one month
Nutritionists say that the safe rate of weight loss is from 0, 5 to 1 kg in 7 days. Remember, however, that everyone is individual and you may be able to lose weight more slowly or faster.
Rules for proper nutrition without diets
- Eat mostly plants, vegetables, fruits, nuts, seeds and legumes.
Most of our food should consist of plants, vegetables, fruits, nuts, seeds and legumes, most of which are plants, vegetables and fruits.
- Eat real food, not processed food.
It is best to eat food in its natural state. Do not buy products that are processed in a factory or factory. Processed foods contain many ingredients that do not exist naturally in food.
- If you eat fast food, prepare it yourself.
If you need to eat fast food, buy all the raw ingredients and prepare them at home. For example, if you want to eat a hamburger, buy good ground beef and cook it at home. Instead of buying chicken nuggets from somewhere, buy chicken breasts and make them at home. When you cook at home, you have control over what goes into each dish.
- Eat a variety of foods.
Each type of nutrient that exists in nature has its own nutritional composition. When we eat a variety of foods, we are more likely to get all the nutrients we need to eat healthy and wholesome.
- Eat meat and fish in moderation.
Since 75% of our diet consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our diet should include fish and meat products. For example, instead of eating a giant steak, cook some beef with lots of vegetables.
- Proper meat.
When eating meat, make sure the animal eats natural food and gets good treatment. For example, cows should eat grass (not soy or corn) and graze freely. If you are not sure about the quality of the food, then do not eat it.
- Stop eating too much.
Instead of eating until you are completely full, stop eating before you feel completely full. It is possible (and useful) to stop eating while you still have room in your stomach. And remember, it takes time for your stomach to send a message to your brain that you're full and you've eaten enough.
- Eat at the dinner table.
Always try to eat at the dinner table. Never eat in the car or at your table. When you decide to sit at a table and focus on food, you are less likely to eat something by accident.
- Avoid foods that are pre-packaged and sold in a jar, box or plastic container.
Healthy food is almost never packaged in a box, jar or plastic container. The healthiest, unprocessed foods are usually stored and displayed on the side of a grocery store.
- Eat foods with 5 or fewer ingredients.
If you take the time to research the ingredients of most processed and unhealthy foods, you will almost certainly see that the list is long and contains many supplements that you do not know much about.
- Eat food with a short shelf life.
Healthy food does not contain a bunch of chemicals that hold it together and allow it to lie on the shelf for a year without spoiling. If the food has a short shelf life, it is probably unhealthy.
- More water.
Water is the healthiest drink on the planet. Carbonated drinks, energy drinks and flavored drinks are the most unhealthy and should be avoided at all costs. If you want an aromatic drink, make lemonade with fresh lemons or drink tea or water with fresh fruits and vegetables.
- Add salt and sweeten your food yourself.
One of the reasons some foods are so unhealthy is excess salt and sugar. When possible, try to season your food with salt and sugar so you can control the amount of salt or sugar. Avoid foods high in fructose corn syrup and monosodium glutamate. For example, if you bake cookies, sweeten them with raw brown sugar or honey.
- Dessert is replaced by naturally sweet food.
We recommend eating sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes and more. Most importantly, they will be healthy and safe cakes.
- Cook more than you eat outside.
One of the best ways to eat healthier is to cook for yourself. In addition to saving a lot of money, you will also be able to control the foods that go into your meals. You will not use chemicals or other harmful additives.
- Buy organic products when possible.
When possible, buy food that is grown without harmful chemicals, hormones and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - mass
Here are the foods to avoid when trying to lose weight.
name |
Why you should avoid |
|---|---|
French fries and potato chips |
They are high in calories and it is easy to eat too many of them. |
Sweet drinks |
Sugar-sweetened beverages such as soda are among the most unhealthy foods on the planet. They are closely related to weight gain and can have catastrophic health consequences if consumed regularly. |
Pastries, biscuits and cakes |
Baked goods, cookies and cakes are often made with unhealthy ingredients such as added sugar and refined flour. They can also contain artificial trans fats, which are very harmful and are associated with many diseases. |
Some types of alcohol (especially beer) |
Alcohol contains a lot of calories. Beer can affect weight gain, but moderate wine drinking can even be beneficial. |
Candy |
Candy is very harmful. They contain a lot of sugar, butter and refined flour. |
Fast food |
Fast food is extremely high in calories and often contains unhealthy ingredients such as high purity flour and processed meats. |
Ice cream |
The ice cream is incredibly tasty, but very unhealthy. It is high in calories and often high in sugar. It is advisable to make your own ice cream using less sugar and ingredients such as whole milk yogurt and fruit. |
Sample menu for a week to lose weight
So, the next weekly menu will help you lose weight.
One day
breakfast:
- toast with salted salmon;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
Dinner:
- ravioli and vegetable soup;
- tomato with cheddar cheese;
- cucumber slices.
Dinner:
- grilled salmon;
- rice;
- a handful of nuts;
- green beans;
You need to fry the beans in olive oil, add a little salt and pepper. Add the rice, season everything with salt and pepper, sprinkle with a portion of walnuts (pre-chopped).
Day 2
breakfast:
- toast with avocado and egg;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
Dinner:
- 1/2 cup delicacy squash and tofu curry
- 2 cups rice.
Day 3
breakfast:
- a handful of hazelnuts;
- 3/4 cup skim yogurt;
- 1/2 cup blueberries;
Dinner:
- apple and cheddar with pita bread;
- apple
Dinner:
- stuffed pepper;
- a handful of spinach.
Fry the spinach in olive oil and add a little salt and pepper.
Day 4
breakfast:
- a handful of porridge;
- 250 ml of skim milk;
- avocado toast.
Dinner:
- grilled chicken breasts;
- 3 art. vinaigrette with carrots and ginger.
Dinner:
- a handful of porridge;
- 1/4 cup warm lentil salad with sausage and apple
- 1/2 boiled beets.
Day 5
breakfast:
- whole bran - 250 ml;
- skim milk - 200 ml;
- carrots.
Dinner:
- toast with tomatoes and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- Hard boiled egg;
- 1 tbsp roasted almonds;
Dinner:
- 1/3 cup plain Greek yogurt
- a handful of nuts;
- chicken breasts;
- 1/2 cup buckwheat porridge.
Day 6
breakfast:
- 1 cup whole bran;
- 3/4 cup skim milk;
- 1/2 cup blueberries;
Dinner:
- boiled chicken breasts;
- 1 cup spinach
Dinner:
- 2 cups Korean beef;
- 1/2 cup cooked buckwheat noodles.
Day 7
breakfast:
- toast with avocado and lightly salted salmon;
- 3/4 cup skim milk;
Dinner:
- grilled chicken breasts;
- 1/2 medium red pepper;
- 2 tablespoons vinaigrette with carrots and ginger.
Dinner: stewed salmon with rice.
Supplements useful for weight loss
There are many different ways to lose weight. These methods also include different types of pills, medications and natural supplements. They will help you lose weight or at least make it easier to lose weight when combined with other methods.
These supplements are useful because:
- Decrease appetite.
- Reduce the absorption of nutrients such as fats.
- Increase fat burning.
Natural weight loss supplements:
- Raspberry ketones. It is a substance found in raspberries that is responsible for their distinctive odor. The synthetic form of this substance can be purchased as a weight loss supplement.
- Green tea extract. This is a very popular ingredient in many weight loss supplements. It increases the activity of norepinephrine, a hormone that helps burn fat.
- Green coffee bean extract. Green coffee beans are unroasted coffee beans. Caffeine can increase fat burning, and chlorogenic acid can slow down the breakdown of carbohydrates in the gut.
- Garcinia cambogia extract. This supplement is very popular and popular. The peel of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in Garcinia Cambogia extract, which is sold in the form of diet pills.
Folk remedies
One of the effective methods of weight loss is the use of folk remedies to get rid of excess weight.
- Apple vinegar.
Apple cider vinegar, like white vinegar, is a source of acetic acid, which has anti-inflammatory and anti-obesity effects and promotes weight loss.
You will need:
- 1 tablespoon apple cider vinegar.
- 250 ml of warm water.
- honey (optional)
Mix the first two ingredients. After mixing well, add honey. Drink this mixture twice a day.
- Lemon and honey.
The combination of lemon juice and honey is a very popular means of weight loss. Vitamin C in lemon helps in the oxidation of fats, and honey has lipid-lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons honey.
- 250 ml of warm water.
Mix warm water with half a lemon. Then mix everything thoroughly and add honey. This mixture should be drunk 4 times a day.
Taking medication
It is important to note, however, that weight loss drugs are not for everyone. For example, prescription weight loss drugs should not be used by pregnant women or women who want to become pregnant, or by women who are breastfeeding.
All prescription weight loss drugs approved for use lead to significant weight loss.
You can lose 3 to 7 percent of your total body weight in 12 months. This may seem like a modest amount, but it is a healthy weight loss. However, rapid weight loss with the help of medication is difficult to achieve.
Be prepared for side effects such as nausea, constipation or diarrhea. Serious side effects are rare. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily mode
It is very important to follow a proper daily routine if you are trying to lose weight.
- Get some sleep.
Sleep is always needed. Healthy sleep is 6-8 hours. If you have sleep problems, this will affect the production of stress hormones and will significantly prevent weight loss.
- Remember breakfast.
If you miss breakfast, then you are unlikely to lose weight. It is important to remember to get the right nutrients during your morning meal.
- Sports time.
Sport is the key to weight loss. Find an activity that fits into your daily routine.
The importance of consulting a doctor
Many people do not know where to start when it comes to weight loss. Before you start your journey to lose weight, consult a nutritionist to learn the best course of action.
Here are some reasons why it is important to seek medical help before you start losing weight:
- mental health.
When a person begins to lose weight, his mental health can be just as important as his physical health.
Many people experience mental health problems during weight loss, such as an eating disorder.
- Physical health.
Your physical health is one of the most important reasons to lose weight, but it can also be one of the main factors that prevent you from doing so.
With weight loss plans often come big and unexpected changes in diet and exercise that can cause health problems. That is why it is very important to control weight loss by a doctor.
- Help with diet planning.
To succeed in losing weight, you need to pay attention not only to how much you eat, but also what you eat. By consulting your doctor and drawing up a diet plan, you can avoid many problems and be sure that you are doing everything right.