The question of how to lose weight in a month at home worries many. 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 eating well and exercising 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 ability to track your progress throughout the month.
Think about the number of pounds you want to lose, the period and the nuances that interest you in the field of health. Set a goal weight that you would like to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you can set a goal to exercise four days a week for 35 minutes.
If you play sports, follow a 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 weight loss rate is 0. 5-1 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 diets
- 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 best to consume foods in their natural state. Do not buy products that are processed in a factory or factory. Processed foods contain many ingredients that do not occur naturally in foods.
- If you eat fast food, cook it yourself.
If you need to eat fast food, buy all the ingredients raw and cook them at home. For example, if you want to eat a hamburger, buy good ground beef and prepare it at home. Instead of buying chicken nuggets somewhere, buy chicken breasts and cook them at home. When cooking at home, you control what goes into each dish.
- Eat a variety of foods.
Each type of food ingredient that exists in nature has its own food composition. When we eat a variety of foods, we're more likely to get all the nutrients we need to eat healthy and healthy.
- 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 beef with lots of vegetables.
- Decent meat.
When eating meat, make sure the animal eats natural foods and receives good treatment. For example, cows should eat grass (no soy or corn) and they should graze freely. If you are unsure of the quality of the food, don't eat it.
- Stop overeating.
Instead of eating until you are completely full, stop eating before you feel completely full. It's possible (and helpful) 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 have eaten enough.
- Eat at the table.
Always try to eat at the table. Never eat in your car or at your table. When you decide to sit at a table and focus on the food, you'll be less likely to accidentally eat something.
- Avoid foods that are pre-packaged and sold in a jar, box or plastic container.
Healthy foods are almost never packaged in a box, jar or plastic container. The healthiest, unprocessed foods are usually stocked 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 don't know much about.
- Eat foods that have a short shelf life.
Healthy foods don't have a bunch of chemicals that hold them together and allow them to languish on the shelf for a year without spoiling. If the food has a short shelf life, it's 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 a flavored drink, make lemonade with fresh lemons, or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten your food yourself.
Excess salt and sugar is one of the reasons some foods are so unhealthy. Whenever possible, try to season your food yourself with salt and sugar so that you can control the amount of salt or sugar. Avoid foods containing high fructose corn syrup and monosodium glutamate. For example, if you are baking cookies, sweeten them with brown sugar or honey.
- Dessert is replaced with naturally sweet foods.
We recommend that you eat sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, etc. Most importantly, they will be healthy and safe candies.
- Cook more than eat at the restaurant.
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 won't use chemicals or other unhealthy additives.
- Buy organic produce whenever possible.
Whenever possible, buy foods grown without harmful chemicals, hormones and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - table
Here are the foods to avoid when trying to lose weight.
name |
Why you should avoid |
|---|---|
French fries and potato chips |
They are very high in calories and it is easy to eat too much. |
Sugary drinks |
Sugary drinks like soda are some of the most unhealthy foods on the planet. They are closely associated with weight gain and can have disastrous health consequences if consumed regularly. |
Pastries, cookies and cakes |
Baked goods, cookies, and cakes are often made with unhealthy ingredients like added sugar and refined flour. They may also contain artificial trans fats, which are very harmful and linked to many diseases. |
Certain types of alcohol (especially beer) |
Alcohol contains a lot of calories. Beer can affect weight gain, but drinking wine in moderation can even be beneficial. |
Candies |
Sweets 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 such as 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 whole yogurt and fruit. |
Sample menu for a week to lose weight
So, the following weekly menu will help you lose weight.
One day
Breakfast:
- salted salmon toast;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
Having dinner:
- ravioli and vegetable soup;
- tomato with cheddar cheese;
- cucumber slices.
Having dinner:
- grilled salmon;
- rice;
- a handful of nuts;
- green bean;
You need to fry the beans in olive oil, add a little salt and pepper. Add the rice, season with salt and pepper, sprinkle with a portion of walnuts (pre-cut finely).
Day 2
Breakfast:
- toast with avocado and egg;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
Having dinner:
- 1/2 cup curry squash and deli tofu
- 2 cups of rice.
Day 3
Breakfast:
- a handful of hazelnuts;
- 3/4 cup fat-free yogurt;
- 1/2 cup blueberries;
Having dinner:
- apple and cheddar with pita bread;
- an Apple
Having dinner:
- Stuffed pepper;
- handful of spinach.
Brown the spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast:
- a handful of cashews;
- 250 ml of skimmed milk;
- avocado toast.
Having dinner:
- grilled chicken breast;
- 3 art. carrot and ginger vinaigrette.
Having dinner:
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage and apple
- 1/2 boiled beets.
Day 5
Breakfast:
- whole bran - 250 ml;
- skimmed milk - 200 ml;
- carrot.
Having dinner:
- toast with tomato and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- Hard egg;
- 1st. roasted almonds;
Having 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;
Having dinner:
- boiled chicken breast;
- 1 cup spinach
Having dinner:
- 2 cups of Korean beef;
- 1/2 cup cooked buckwheat soba noodles.
Day 7
Breakfast:
- avocado toast and lightly salted salmon;
- 3/4 cup skim milk;
Having dinner:
- grilled chicken breast;
- 1/2 medium red bell pepper;
- 2 tbsp. carrot and ginger vinaigrette.
Dinner: steamed salmon with rice.
Useful supplements for weight loss
There are many ways to reduce weight. These methods also include various 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 helpful because:
- Reduce appetite.
- Reduce the absorption of nutrients such as fats.
- Increase fat burning.
Natural supplements for weight loss:
- Raspberry Ketones. It is a substance found in raspberries that is responsible for their distinctive smell. 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. 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 the breakdown of carbohydrates in the gut.
- Extract of Garcinia Cambogia. This supplement is in high demand 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 ways to lose weight is to use 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 of apple cider vinegar.
- 250ml lukewarm water.
- Honey (optional)
Mix the first two ingredients. After mixing well, add the honey. Drink this mixture twice a day.
- Lemon and honey.
The combination of lemon juice and honey is a very popular weight loss remedy. The vitamin C contained in the lemon helps in the oxidation of fats and the honey exhibits hypolipidemic activity.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250ml lukewarm water.
Mix warm water with half a lemon. Then, mix everything well and add the honey. This mixture should be drunk 4 times a day.
To take pills
It is important to note, however, that weight loss medications are not for everyone. For example, prescription weight-loss drugs should not be used by women who are pregnant or planning to become pregnant, or by women who are breastfeeding.
All prescription weight loss drugs that are approved for use cause significant weight loss.
In 12 months, you can lose 3-7% of your total body weight from your weight. It may sound modest, but it's healthy weight loss. However, rapid weight loss with the help of drugs can hardly be achieved.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects may occur. For this reason, it is important to discuss your treatment options carefully with your doctor.
daily diet
It is very important to follow the correct 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, it will affect stress hormone production and significantly hinder weight loss.
- Remember breakfast.
If you skip breakfast, you are unlikely to lose weight. It's important to remember to get the right nutrients during the morning meal.
- Sports time.
Sport is the key to weight loss. Find an activity that fits into your daily routine.
The importance of seeing a doctor
Many people don't know where to start when it comes to losing weight. Before you begin your weight loss journey, consult a dietitian for the best course of action.
Here are some reasons why it is important to consult a doctor before you start losing weight:
- Mental Health.
When a person begins to lose weight, their mental health can be just as important as their physical health.
Many people experience mental health issues while losing weight, such as an eating disorder.
- Physical health.
Your physical health is one of the most important reasons for losing weight, but it can also be one of the biggest factors holding you back.
Weight loss plans often come with major and unexpected changes in diet and exercise that can cause health problems. This is why it is very important that weight loss is controlled by a doctor.
- Help with diet planning.
To successfully lose weight, you need to pay attention not only to how much you eat, but also what you eat. By consulting your doctor and establishing a nutritional plan, you can avoid many problems and ensure that you are doing everything right.