Many people wonder how to lose weight in a month at home. It may seem difficult, even impossible, but you can do it if you work hard and pay attention. The secret to losing weight is to eat right 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 realistic goals is the best start to your weight loss journey. This will allow you to keep track of your progress for months.
Think about how many pounds you want to lose weight, what time frame and nuances you are interested in in the field of health or wellness. Set a goal of how much weight you want to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you could aim to exercise for 35 minutes four days a week.
If you exercise, 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 the safe rate of weight loss is from 0, 5 to 1 kg in 7 days. However, keep in mind that everyone is an individual and you can lose weight slowly or quickly.
Rules of proper nutrition without diet
- Eat more whole grains, 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 better to eat foods in their natural state. Do not buy processed products in the factory or factory. Processed foods contain many ingredients that are not naturally found in food.
- If you eat fast food, make it yourself. If you want 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 from somewhere, buy chicken breast and cook it at home. When cooking at home, you can control what goes into each meal.
- Eat a variety of foods. Each type of food ingredient found 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 for a healthy and wholesome diet.
- 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.
- The right meat. When eating meat, make sure the animal is eating well and behaving well. For example, cows should eat grass (not soybeans or corn) and they should graze freely. If you do not believe in the quality of food, do not eat it.
- Stop eating too much. Instead of eating until you are full, stop eating until you are full. It is possible (and beneficial) to stop eating while there is still space in your stomach. Remember that your stomach takes time to tell your brain that you are full and that you have eaten.
- Eat at dinner. 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 food, you are less likely to accidentally eat something.
- Avoid foods that are pre-packaged and sold in jars, boxes, or plastic containers. Healthy food is almost never packed in a box, jar or plastic container. The most useful, unprocessed products are usually stored and displayed on the sides of the grocery store.
- Eat foods that contain 5 or fewer ingredients. If you take the time to research the composition of processed and unhealthy foods, you will see that the list is long and contains many supplements that you do not know much about.
- Eat foods with a short shelf life. Healthy food does not contain a lot of chemicals, they hold it together and remain on the shelf for a year. If food has a short shelf life, it is harmful to health.
- More water. Water is the healthiest drink on the planet. Carbonated drinks, energy drinks and flavored beverages are the most harmful to health and should be avoided. If you want a delicious drink, make lemonade from fresh lemon, or drink water or tea with fresh fruit.
- Salt and sweeten the food yourself. One of the reasons why some foods are unhealthy is that they contain too much salt and sugar. If possible, try adding salt and sugar to your food to control the amount of salt or sugar. Avoid foods high in fructose corn syrup and sodium glutamate. For example, if you are baking cookies, sweeten them with raw brown sugar or honey.
- Dessert is replaced by natural desserts. We recommend eating sweets provided by nature. Some good examples are blue wolf, banana, honey, mango and others. Most importantly, these are healthy and safe sweets.
- Cook more than you eat outdoors. One of the best ways to eat healthy is to cook your own meals. In addition to saving a lot of money, you can also control the foods that go into your diet. You do not use chemicals or other harmful additives.
- Buy as much organic food as possible. If possible, buy foods that are free of harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
food to refuse from the table
Here are the foods you should avoid when trying to lose weight.
| name is | Why you should avoid it |
|---|---|
| Fry and potato chips | They are high in calories and easy to eat too much. |
| Sweet drinks | Sugary drinks, such as carbonated water, are one of the most harmful foods on the planet. They are closely related to weight gain and can be harmful to health if consumed regularly. |
| Cakes, cookies and pies | Baked goods, cookies and cakes are often made from harmful ingredients such as sugar and refined flour. They may also contain artificial trans fats, which are extremely harmful and have been linked to many diseases. |
| Certain types of alcohol (especially beer) | Alcohol is high in calories. Beer can affect weight gain, but drinking wine in moderation can also be beneficial. |
| Candy | Candy is very harmful. They are high in sugar, fat and refined flour. |
| Fast food | Fast food is very high in calories and often contains harmful ingredients such as fresh flour and processed meat. |
| An ice cream | Ice cream is incredibly tasty, but very harmful to health. It is high in calories and mostly sugary. It is recommended that you make your own ice cream using less sugar and full-fat yogurt and fruit. |
Sample menu for a week for weight loss
So next week’s menu will help you lose weight.
1 day
Breakfast
- toast with salted salmon;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
The dinner
- soup with ravioli and vegetables;
- cheddar cheese and tomatoes;
- cucumber slices.
The dinner
- grilled salmon;
- rice;
- a handful of nuts;
- green beans;
Fry the beans in olive oil, add a little salt and pepper. Add rice, add salt and pepper and imitate a piece of walnut (pre-chopped).
2 days
Breakfast
- toast with avocado and egg;
- a handful of plums;
- 6 pounds.
The dinner
- 2 cups ravioli and vegetable soup;
The dinner
- 1/2 cup delli squash and tofu curry
- 2 cups rice.
Day 3
Breakfast
- a handful of hazelnuts;
- 3/4 cup nonfat yogurt;
- 1/2 cup blueberries;
The dinner
- with apple and cheddar pita bread;
- Apple
The dinner
- stuffed peppers;
- a handful of spinach.
Fry the spinach in olive oil, add a little salt and pepper.
Day 4
Breakfast
- a handful of cashews;
- 250 ml of skim milk;
- avocado toast.
The dinner
- grilled chicken breast;
- 3 tbsp. Vinaigrette with carrots and ginger.
The dinner
- a handful of cashews;
- Warm lentil salad with 1/4 cup sausage and apples
- 1/2 boiled beet.
Day 5
Breakfast
- whole grains - 250 ml;
- skim milk - 200 ml;
- carrots.
The dinner
- toast with tomato and cheddar cheese;
- 4 tbsp. chopped carrots;
- 1/2 cup cucumber;
- Hard-boiled eggs;
- 1 tbsp. roasted almonds;
The dinner
- 1/3 cup plain Greek yogurt
- a handful of nuts;
- chicken breast;
- 1/2 cup buckwheat porridge.
Day 6
Breakfast
- 1 cup is like the whole;
- 3/4 cup skim milk;
- 1/2 cup blueberries;
The dinner
- boiled chicken breast;
- 1 cup spinach
The dinner
- 2 cups Korean beef;
- 1/2 cup cooked buckwheat oven noodles
Day 7
Breakfast
- toast with avocado and a little salted salmon;
- 3/4 cup skim milk;
The dinner
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. Vinaigrette with carrots and ginger.
The dinner
- Salmon is steamed with rice.
Useful supplements for weight loss
There are many different ways to lose weight. These methods also include a variety 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:
- Decrease appetite.
- Reduce the absorption of foods such as fat.
- Increase fat burning.
Useful:
- Raspberry ketones. This is the substance found in raspberries, which is responsible for their peculiar smell. The synthetic form of this substance can be purchased as a supplement for weight loss.
- Green tea extract. This is a very popular ingredient in many weight loss supplements. It increases the activity of norepinephrine and helps burn fat.
- Green coffee bean extract. Roasted coffee beans with green coffee beans. Caffeine increases fat burning, while chlorogenic acid slows down the breakdown of carbohydrates in the gut.
- Garcinia Cambogia extract. It is in additional demand and popular. The peel of the fruit contains hydroxy acid (HCA). This is the active ingredient in Garcinia Cambogia extract sold as a diet pill.
Public funds
One of the most effective ways to lose weight is to use folk remedies to get rid of excess weight.
apple cider 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 remedy for weight loss. Lemon contains vitamin C, which helps to oxidize 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 taken 4 times a day.
Getting medication
It should be noted, however, that medications for weight loss are not for everyone. For example, prescription drugs should not be used by pregnant or lactating women or women who want to become pregnant.
All prescription drugs approved for use for weight loss lead to significant weight loss.
In 12 months, you can lose 3-7 percent of your total body weight. This may seem like a simple amount, but it is a healthy weight loss. However, it is difficult to lose weight fast with the help of drugs.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects may occur. For this reason, it is important to thoroughly discuss treatment options with your doctor.
Agenda
If you are trying to lose weight, it is very important to follow a daily routine.
- You get enough sleep. Sleep is always necessary. Healthy sleep is 6-8 hours. If you have trouble sleeping, it can affect the production of stress hormones and prevent weight loss.
- Remember breakfast. If you miss breakfast, you are unlikely to lose weight. Don't forget to get the necessary nutrients for breakfast.
- Sports time. Exercise is the key to weight loss. Find a job that fits your daily routine.
The importance of consulting a doctor
Many people do not know where to start to lose weight. Before you begin your weight loss journey, consult a nutritionist to learn how to proceed.
Here are some reasons to seek medical attention before 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 eating disorders.
physical health
Your physical health is one of the most important reasons for weight loss, but it can also be one of the main factors that hinder you.
Weight loss plans often have major and unexpected changes in diet and exercise that can lead to health problems. Therefore, it is very important to lose weight under the supervision of a doctor.
Help maintain a diet
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 creating a meal plan, you can get rid of many problems and make sure you are doing everything right.