The question of how to lose weight in a month at home raises many concerns. 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 should set a goal. Setting a realistic goal is a great start to your weight loss journey. This gives 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 terms of health or wellness. Set a goal for how much weight you want to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you can set a goal to train four days a week for 35 minutes.
If you play sports, stick to 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 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 more quickly.
Rules for proper nutrition without dieting
- 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 foods. It is best to consume foods in their natural state. Do not buy products that are processed in a factory or plant. Processed foods contain many ingredients that do not exist naturally in foods.
- When eating fast food, cook it yourself. If you need to eat fast food, buy all the raw materials and cook them at home. For example, if you want to eat a hamburger, buy good beef and make it at home. Instead of buying chicken nuggets from somewhere, buy chicken breast and cook it at home. When you cook 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 contain fish and meat products. For example, instead of eating a huge steak, cook some beef with lots of vegetables.
- Real meat. When eating meat, make sure the animal eats natural foods and is well treated. For example, cows must eat grass (not soy or corn) and they must 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 helpful) to stop eating when you still have space in your stomach. And do not forget that it takes time for your stomach to send a message to your brain that you are full and have eaten enough.
- Meal at the dinner table. Always try to eat at the dinner table. Never eat in your car or at the table. If you decide to sit at a table and focus on food, you will be 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 sides of a grocery store.
- Eat foods with 5 ingredients or less. If you take the time to research the ingredients of the 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 lot of chemicals that hold it together and allow it to disappear 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. Carbohydrate drinks, energy drinks and flavored drinks are the most unhealthy and should be avoided at all costs. If you want to taste something, make lemonade with fresh lemons, or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten your food yourself. One of the reasons why some foods are so unhealthy is the excess of salt and sugar. Whenever 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 reddish brown sugar or honey.
- Dessert is replaced by naturally sweet foods. We recommend eating the sweets that nature gives us. Some good examples are blueberries, bananas, honey, mango, etc. . The most important thing is that these are healthy and safe sweets.
- Cooking more than eating. One of the best ways to eat healthier is to cook your own meals. In addition to saving a lot of money, you can also control the foods that go into your meals. You will not use any chemicals or other unhealthy additives.
- Buy organic products if possible. Whenever possible, buy foods grown without harmful chemicals, hormones and antibiotics. Avoid foods that may contain harmful elements.
Avoid dining table
Here are all the foods to avoid when trying to lose weight.
| Numm | Why you should avoid |
|---|---|
| Fries and Potato Chips | They are high in calories and easy to eat too much. |
| Sweet drinks | Sugar-sweetened beverages like soda are among the unhealthiest foods on the planet. They are closely linked to weight gain and can be devastating to health if consumed regularly. |
| Pastries, biscuits and cakes | Baked goods, biscuits and cakes are often made with unhealthy ingredients such as sugar and refined flour. They can also contain artificial trans fats, which are very harmful and associated with many diseases. |
| Different types of alcohol (especially beer) | Alcohol contains a lot of calories. Beer can affect weight gain, but drinking wine in moderation can even be profitable. |
| Sweets | 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 | Ice cream is incredibly delicious, but very unhealthy. It is high in calories and often high in sugar. It is recommended that you make your own ice cream with less sugar and ingredients like full-fat yogurt and fruit. |
Sample menu for one week for weight loss
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
Dinner
- Ravioli and soup with vegetables;
- Tomatoes with Cheddar Cheese;
- cucumber slices.
Dinner
- grilled salmon;
- Reis;
- a handful of nuts;
- green bean;
You need to fry the beans in olive oil, add a little salt and pepper. Add rice, season everything with salt and pepper, sprinkle with a portion of walnuts (finely chopped).
Day 2
Breakfast
- Toast with Avocado and Egg;
- a handful of prongs;
- 6 hazelnuts.
Dinner
- 2 cups ravioli and vegetable soup;
Dinner
- 1/2 cup Deli Squash and Tofu Curry
- 2 Coupe Reis.
Day 3
Breakfast
- a handful of hazelnuts;
- 3/4 Cup Fat-Free Yogurt;
- 1/2 Cup Blueberries;
Dinner
- Apple and Cheddar with Pita Bread;
- Apple
Dinner
- stuffed peppers;
- Handful of Spinach.
Fry spinach and olive oil and add a little salt and pepper.
Day 4
Breakfast
- a handful of cashews;
- 250 ml milk;
- avocado Toast.
Dinner
- grilled chicken breast;
- 3 Art. Vinaigrette with carrots and ginger.
Dinner
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage meatballs and apples
- 1/2 cooked beets.
Day 5
Breakfast
- whole bran - 250 ml;
- buttered milk - 200 ml;
- Muert.
Dinner
- Toast with tomatoes and cheddar cheese;
- 4 el. grated carrots;
- 1/2 cup cucumber;
- Hard-boiled egg;
- 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 buttered milk;
- 1/2 Cup Blueberries;
Dinner
- cooked dog breast;
- 1 Cup Spinach
Dinner
- 2 cups Korean beef;
- 1/2 cup cooked buckwheat soba noodles
Day 7
Breakfast
- Toast with avocado and lightly salted salmon;
- 3/4 cup buttered milk;
Dinner
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 el. Vinaigrette with carrots and ginger.
Dinner
- Steamed salmon with rice.
Supplements helpful for weight loss
There are many different ways to reduce weight. These methods also include different types of pills, medications and natural supplements. They help you lose weight, or at least make it easier to lose weight when combined with other methods.
These supplements are useful because:
- Reduce appetite.
- Reduces the absorption of nutrients such as fat.
- Increase fat burning.
Useful:
- Raspberry Ketone. It is a substance found in raspberries, which is responsible for their distinct odor. 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 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). It is the active ingredient in Garcinia Cambogia extract which is sold as diet pill.
Folk remedies
One of the effective methods to lose weight is the use of folk remedies to remove excess weight.
Apple cider vinegar
Apple cider vinegar, like white vinegar, is a source of acetic acid that 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 thoroughly, 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 in the oxidation of fats, and honey shows 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.
Take medication
However, it is important to note that weight loss medications are not for everyone. For example, prescription weight loss medications should not be used by women who are pregnant or want to get pregnant, or by women who are breastfeeding.
All prescription weight loss medications that are approved for use result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total weight loss. This may seem like a modest amount, but it is 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 can serious side effects occur. For this reason, it is important to discuss your treatment options with your doctor carefully.
Daily regimen
It is very important to pursue the right daily routine when trying to lose weight.
- Get enough sleep. Sleep is always needed. Healthy sleep is 6-8 hours. If you have difficulty sleeping, then this will affect the production of stress hormone and severely impede weight loss.
- Think about breakfast. If you skip breakfast, then you are unlikely to lose weight. It is important to remember to get the right nutrients during breakfast.
- Time for sports. Sport is the key to weight loss. Find an activity that fits into your daily routine.
Consult the importance of a doctor
Many people do not know where to start when it comes to weight loss. Before you begin your weight loss journey, consult with a nutritionist to find out how you can best move forward.
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, their mental health can be just as important as their 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 eating and exercise that cause health problems. Therefore, it is very important that the weight loss is monitored by a doctor.
Help with diet
To be successful in weight loss, you need to be careful not only about how much you eat, but also about what you eat. By consulting with your doctor and making a diet plan, you can avoid many problems and make sure you do everything right.