The question of how to lose weight in a month at home worries me a lot. It may seem like a daunting and even impossible task, but you can do it if you work hard and stay focused. The secret to losing weight is to eat the right diet and exercise regularly.
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 give you the opportunity to track your progress throughout the month.
Think about how many pounds you want to lose, what time frame and nuances you are interested in in the field of health. Set a goal of how much weight you want to add in a month.
You can also set goals for exercise or lifestyle factors. For example, you could set a goal of exercising four days a week for 35 minutes.
If you play sports, stick to your diet and use other methods to lose weight, you can lose up to 10 kg.
How much weight can you lose in a month
Nutritionists say that a safe rate of weight loss is from 0. 5 to 1 kg in 7 days. However, remember that everyone is individual and you may be able to lose weight more slowly or faster.
Rules for proper nutrition without diet
- Eat mainly 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 good for foods to be consumed in their 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, cook it yourself.
If you need to eat fast food, buy all the raw ingredients and cook at home. For example, if you want to eat a hamburger, buy good beef and make it at home. Instead of buying chicken pieces from somewhere, buy chicken breasts and cook them at home. When cooking at home, you have control over what goes into each dish.
- Eat a variety of foods.
Every type of food ingredient that exists in nature has its own food 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 food consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our food 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 receives good treatment. For example, cows should eat grass (not soy or corn) and should graze freely. If you are not sure about the quality of 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 beneficial) to stop eating while you still have room in your stomach. And remember that your stomach needs to send a message to your brain that you are full and you have eaten enough.
- Eat at the dinner table.
Always try to eat at the dinner table. Never eat in your car or at your desk. When you decide to sit at a table and focus on food, you will be less likely to eat something by chance.
- Avoid foods that are pre-packaged and sold in a plastic jar, box or container.
Healthy food is almost never packaged in boxes, jars or plastic containers. The healthiest and raw foods are usually stored and displayed on the sides of a grocery store.
- Eat foods with 5 ingredients or less.
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 additives that you do not know much about.
- Eat foods that have a short shelf life.
Healthy food does not contain a bunch of chemicals that keep it together and allow it to be left 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. Fizzy drinks, energy drinks and spicy drinks are the most unhealthy and should be avoided at all costs. If you want a flavorful drink, make lemonade with fresh lemon, or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten your own food.
One of the reasons why some foods are so unhealthy is the excess of salt and sugar. Whenever possible you should have all four of these components in place for launch to maximize profits. Avoid foods with high fructose corn syrup and monosodium glutamate. For example, if you are baking cookies, sweeten them with raw brown sugar or honey.
- Cake is being replaced by natural sweet food.
We recommend you eat cakes that nature gives us. Some good examples are blueberries, bananas, honey, mango, etc. Most importantly, they will be healthy and safe cakes.
- Cook more than you eat out.
One of the best ways to eat healthier is to cook your own meals. 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 unhealthy additives.
- Buy organic products whenever possible.
When possible, buy foods that are grown without harmful chemicals, hormones and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - the table
Here are the foods to avoid when trying to lose weight.
Name |
Why you should avoid |
|---|---|
Chips and chips |
They are very high in calories and it is easy to eat a lot of them. |
Sweet drinks |
Sugary sugary drinks like soda are among the most unhealthy foods on the planet. They are closely linked to weight gain and can have catastrophic health consequences if consumed regularly. |
Cakes, cookies and pastries |
Baked goods, biscuits and sweets are often made with unhealthy ingredients like added sugar and refined flour. They may also contain trans artificial fats, which are very harmful and associated with many diseases. |
Some types of alcohol (especially beer) |
Alcohol contains many calories. Beer can affect weight gain, but drinking wine in moderation can also be beneficial. |
Candy |
Candies are 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 like high purity flour and processed meats. |
ice cream |
Ice cream is incredibly tasty, but very unhealthy. It is high in calories and often high in sugar. It is recommended to make your own ice cream using less sugar and ingredients such as full fat yogurt and fruit. |
Example of a menu for a week for weight loss
So the following weekly menu will help you in losing weight.
1 day
Breakfast:
- toast with salted salmon;
- 1/3 cup blueberries;
- 1/4 kos Greek
Dinner:
- ravioli and vegetable soup;
- tomatoes with cheddar cheese;
- feta cucumber.
Dinner:
- Grilled salmon;
- rice;
- a handful of nuts;
- green beans;
Fry the beans in olive oil, add a little salt and pepper. Add the rice, arrange them all with salt and pepper, add some nuts (finely chop).
Day 2
Breakfast:
- avocado and egg toast;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups ravioli and vegetable soup;
Dinner:
- 1/2 cup squash and curry tofu
- 2 cups rice.
Day 3
Breakfast:
- a handful of hazelnuts;
- 3/4 cup nonfat yogurt;
- 1/2 cup blueberries;
Dinner:
- apples and cheddar with pita bread;
- an Apple
Dinner:
- stuffed pepper;
- spinach punch.
Saute the spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast:
- a handful of cashews;
- 250 ml skim milk;
- toast with avocado.
Dinner:
- grilled chicken breast;
- 3 art. vinegrette with carrots and ginger.
Dinner:
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage and apples
- 1/2 boiled beet.
Day 5
Breakfast:
- whole bran - 250 ml;
- skim milk - 200 ml;
- carrots.
Dinner:
- toast with tomatoes and cheddar cheese;
- 4 tablespoons. grated carrots;
- 1/2 cup cucumber;
- Hard-boiled eggs;
- 1 st. roasted almonds;
Dinner:
- 1/3 cup plain Greek yogurt
- a handful of nuts;
- chicken breast;
- 1/2 cup buckwheat porridge.
Day 6
Breakfast:
- 1 cup whole bran;
- 3/4 cup skim milk;
- 1/2 cup blueberries;
Dinner:
- boiled chicken breast;
- 1 cup spinach
Dinner:
- 2 cups Korean beef;
- 1/2 cup noodles cooked buckwheat stoves.
Day 7
Breakfast:
- toast with avocado and slightly salted salmon;
- 3/4 cup skim milk;
Dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tablespoons. vinegrette with carrots and ginger.
Dinner: steamed salmon with rice.
Useful supplements for weight loss
There are many different ways to lose weight. These methods also include different types of pills, medicines 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:
- Decreased appetite.
- Reduce the absorption of nutrients such as fat.
- Increased fat burning.
Natural Weight Loss Supplements:
- Raspberry ketones. It is a substance found in raspberries and is responsible for their unique aroma. The synthetic form of this substance can be purchased as a weight loss supplement.
- Green tea extract. It is a very popular ingredient in many weight loss supplements. Increases the activity of norepinephrine, a hormone that helps burn fat.
- Green coffee bean extract. Green coffee beans are unripe 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 highly sought after and popular. The skin of the fruit contains hydroxycitric acid (HCA). It is the active ingredient in Garcinia Cambogia extract, which is sold in the form of diet pills.
Folk remedies
One of the effective methods to lose weight is the use of folk remedies to get rid of excess weight.
- Uthull molle.
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 thorough mixing, add honey. Drink this mixture twice a day.
- Lemon and honey.
The combination of lemon juice and honey is a very popular remedy for weight loss. Vitamin C in lemon helps oxidize fats and honey exhibits 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
However, it is important to note that weight loss medications are not for everyone. For example, prescription weight loss drugs should not be used by women who are pregnant or wanting to become pregnant, or by women who are breastfeeding.
All over-the-counter weight loss medications result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total body weight by weight. This may seem like a modest amount, but it is healthy weight loss. However, rapid weight loss with the help of medication can hardly be achieved.
Be prepared for side effects such as nausea, constipation or diarrhea. Serious side effects can rarely occur. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily regimen
It is very important to follow the proper daily routine if you are trying to lose weight.
- Get enough sleep.
Sleep is always necessary. Healthy sleep is 6-8 hours. If you have trouble sleeping, then this will affect the production of stress hormone and will greatly hinder weight loss.
- Remember breakfast.
If you skip breakfast, then you are unlikely to lose weight. It is important to remember to get the right nutrients during your breakfast meal.
- Time for sports.
Sports are the key to losing weight. 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 losing weight. Before embarking on your weight loss journey, consult a dietitian 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 starts to lose weight, his mental health can be just as important as his physical health.
Many people experience mental health problems while losing weight, 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 prevents you from doing so.
With weight loss plans often come big and unexpected changes in diet and exercise that can cause health problems. This is why it is very important for weight loss to be monitored by a doctor.
- Help with diet planning.
To be successful in losing weight, you need to be careful not only about how much you eat, but also about what you eat. By consulting your doctor and making a diet plan, you can avoid numerous problems and make sure you are doing everything right.