The question of how to lose weight at home in a month worries many. This may seem like a difficult and even impossible task, but if you work hard and focus, you can do it. The secret to losing weight is to eat a proper diet and exercise regularly.
How to lose weight in a month and how many kg
You need to set a goal to lose weight in a month. 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 weight, how long and nuances you are interested in health. Set a goal of how much weight you want to gain in a month.
You can also set goals for your workout or lifestyle factors. For example, you could set a goal of exercising 35 minutes four days a week.
If you exercise, keep 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 it is safe to lose between 0. 5 and 1 kg in 7 days. But keep in mind that everyone is individual and you can lose weight slower or faster.
Rules of 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 foods, not processed foods.
It is best to consume foods naturally. Do not buy factory or factory-processed products. Processed foods contain many non-natural ingredients.
- If you eat fast food, cook it yourself.
If you need to eat fast food, take all the raw materials and cook at home. For example, if you want to eat a hamburger, get a good minced beef and cook it at home. Instead of buying chicken navels somewhere, buy chicken breasts and cook them at home. When you cook at home, you control what goes into each meal.
- Eat a variety of foods.
Each food ingredient found in nature has its own nutrient content. 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 consist of fish and meat products. For example, instead of eating a giant steak, cook beef with lots of vegetables.
- Proper meat.
When eating meat, make sure the animal eats naturally and is well treated. For example, cows should eat grass (not soybeans or corn) and graze freely. If you are not sure about the quality of the food, then do not eat.
- Stop eating too much.
Instead of eating until you are full, stop eating before you are full. It is possible (and beneficial) to stop eating while there is still space in your stomach. And don't forget that your stomach needs time to send a message to your brain that you are full and have eaten enough.
- Eat at the dinner table.
Always try to eat at the dinner table. Never eat in your car or at your table. When you decide to sit at a table and focus on eating, you will be less likely to accidentally eat something.
- Avoid foods that are pre-packaged and sold in a bowl, box, or plastic container.
Healthy foods are almost never packed in boxes, jars or plastic containers. The healthiest, raw foods are usually stored and displayed outside the grocery store.
- Eat foods with 5 or less ingredients.
If you take the time to research the ingredients of the most processed and harmful foods, you will almost see that the list is long and there are many supplements that you do not know much about.
- Eat foods with a short shelf life.
Healthy food does not contain a set of chemicals that keep it together and allow it to stand on the shelf for a year without spoiling. If the shelf life of the food is short, it is most likely not healthy.
- More water.
Water is the healthiest drink on the planet. Carbonated drinks, energy drinks and flavored drinks are the most harmful drinks and should be avoided at all costs. If you want a fragrant drink, make lemonade with fresh lemon or for tea or water with fresh fruits and vegetables.
- Salt and sweeten your food yourself.
One of the reasons some foods are so harmful is that they contain too much salt and sugar. If possible, try to season your food with salt and sugar yourself so that 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.
- Sweets are replaced by natural sweet dishes.
We recommend eating sweets given to us by nature. Some good examples are blueberries, bananas, honey, mangoes and so on. can be. Most importantly, there will be healthy and safe sweets.
- Cook more than eating outside.
One of the best ways to eat healthier is to cook your own food. In addition to saving a lot of money, you will be able to control the foods that are included in your diet. You will not use chemicals or other harmful additives.
- Get the most organic products possible.
If possible, eat foods that are free of harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - table
These are the foods you should avoid when trying to lose weight.
ad |
Why you should avoid |
|---|---|
French fries and potato chips |
They are very high in calories and most of them are easy to eat. |
Sweet drinks |
Sugary drinks such as soda are among the most harmful foods on the planet. They are closely linked to weight gain and can have catastrophic health consequences if consumed regularly. |
Dough, cookies and cakes |
Baked goods, biscuits and cakes are often made with unhealthy ingredients such as sugar and flour. They can also contain artificial trans fats, which are very harmful and associated with 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. |
Sweets |
Sweets are very harmful. They contain a lot of sugar, fat and fine flour. |
Fast food |
Fast food is very high in calories and often contains unhealthy ingredients such as high-quality flour and processed meat. |
Ice cream |
Ice cream is incredibly tasty, but very harmful. It is high in calories and often rich in sugar. It is recommended that you make your own ice cream using less sugar and ingredients such as full-fat yogurt and fruit. |
An example of a weekly menu to lose weight
So, the following weekly menu will help you lose weight.
1 day
Breakfast:
- toast with salted salmon;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
Supper:
- soup with ravioli and vegetables;
- tomatoes with cheddar cheese;
- cucumber slices.
Supper:
- fried salmon;
- rice;
- a handful of walnuts;
- green beans;
Fry the beans in olive oil, add a little salt and pepper. Add rice, add salt and pepper to all, sprinkle a portion of walnuts (pre-chop finely).
2 nd day
Breakfast:
- toast with avocado and egg;
- a handful of plums;
- 6 nuts.
Lunch: 2 cups of ravioli and vegetable soup;
Supper:
- 1/2 cup crazy squash and tofu curry
- 2 cups rice.
3rd day
Breakfast:
- a handful of nuts;
- 3/4 cup nonfat yogurt;
- 1/2 cup blueberries;
Supper:
- apples and cheddar with pita bread;
- alma
Supper:
- stuffed peppers;
- a handful of spinach.
Fry the spinach in olive oil and add a little salt and pepper.
4th day
Breakfast:
- a handful of cashews;
- 250 ml of skim milk;
- avocado toast.
Supper:
- grilled chicken breast;
- 3 Art. vinaigrette with carrots and ginger.
Supper:
- a handful of cashews;
- Hot lentil salad with 1/4 cup sausage and apples
- 1/2 is boiled beets.
5th day
Breakfast:
- whole bran - 250 ml;
- skim milk - 200 ml;
- root.
Supper:
- toast with tomatoes and cheddar cheese;
- 4 tbsp. fried carrots;
- 1/2 cup cucumber;
- hard boiled eggs;
- 1 st. roasted almonds;
Supper:
- 1/3 cup plain Greek yogurt
- a handful of walnuts;
- chicken breast;
- 1/2 cup buckwheat porridge.
6th day
Breakfast:
- 1 cup whole bran;
- 3/4 cup skim milk;
- 1/2 cup blueberries;
Supper:
- boiled chicken breast;
- 1 cup spinach
Supper:
- 2 cups Korean beef;
- 1/2 cup baked buckwheat oven noodles.
7th day
Breakfast:
- toast with avocado and a little salted salmon;
- 3/4 cup skim milk;
Supper:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. vinaigrette with carrots and ginger.
Dinner: steamed salmon with rice.
Useful Supplements to Lose Weight
There are many different ways to lose weight. These methods include various pills, medications and natural supplements. They will help you lose weight, or at least when combined with other methods, they will make it easier to lose weight.
These supplements are useful because:
- You have lost your appetite.
- Reduce the absorption of nutrients such as fat.
- Increase fat burning.
Natural supplements to lose weight:
- Raspberry ketones. This is a substance found in raspberries and is responsible for its distinctive odor. The synthetic form of this substance can be taken in addition to weight loss.
- 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 down the breakdown of carbohydrates in the gut.
- Garcinia Cambogia Extract. This supplement is very in demand and popular. The peel of the fruit contains hydroxycitric acid (HCA). It is an active ingredient in Garcinia Cambogia extract, which is sold in the form of diet pills.
Folk remedies
One of the most effective ways to lose weight is to use folk remedies to lose weight.
- Apple cider vinegar.
Apple cider vinegar, like white vinegar, is a source of acetic acid, has anti-inflammatory and anti-obesity effects and helps to lose weight.
You will need:
- 1 tablespoon apple cider vinegar.
- 250 ml hot water.
- Honey (optional)
Mix the first two ingredients. After mixing thoroughly, add honey. For this mixture twice a day.
- Lemon and honey.
The combination of lemon juice and honey is a very popular weight loss tool. Vitamin C in lemon helps to oxidize fats, and honey has a lipid-lowering effect.
You will need:
- Half a lemon.
- 2 teaspoons honey.
- 250 ml hot water.
Mix hot water with half a lemon. Then mix everything well and add honey. This mixture should be drunk 4 times a day.
Take medicine
However, it should be noted that weight loss drugs are not suitable for everyone. For example, prescription weight loss drugs should not be used by pregnant or lactating women or breastfeeding women.
All approved prescription weight loss drugs result in significant weight loss.
You can lose 3-7 percent of your total body weight in 12 months. This may seem like a modest amount, but it is a healthy weight loss. However, with the help of medication, rapid weight loss can be achieved with difficulty.
Be prepared for side effects such as nausea, constipation or diarrhea. In rare cases, serious side effects can occur. Therefore, it is important to carefully discuss your treatment options with your doctor.
Daily regimen
If you are trying to lose weight, it is very important to follow a proper daily routine.
- Get enough sleep.
Sleep is always needed. Healthy sleep is 6-8 hours. If you have difficulty sleeping, it will affect the production of stress hormones and will greatly prevent you from losing weight.
- Remember breakfast.
If you skip breakfast, it will be difficult to lose weight. It is important to remember to get the right foods for breakfast.
- It's sports time.
Exercise is the key to weight loss. Find an activity that fits your daily routine.
The importance of consulting a doctor
Many people do not know where to start when it comes to losing weight. Consult a dietitian to learn the best course of action before embarking on your weight loss journey.
There are several reasons to seek medical help before you start losing weight:
- mental health.
When a person begins to lose weight, mental health can be as important as physical health.
Many people face mental health problems such as eating disorders during weight loss.
- 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, there are often major and unexpected changes in eating and exercise that can lead to health problems. Therefore, it is very important that weight loss is managed by a doctor.
- Help plan your diet.
To be successful in losing weight, you need to pay attention not only to how much you eat, but also to what you eat. By consulting your doctor and developing a nutrition plan, you can avoid many problems and make sure you do everything right.