The question of how to lose weight in a month at home worries many. It may seem difficult and impossible, but you can do it if you work hard and stay focused. The secret to weight loss is proper diet and regular exercise.
How to lose weight per month and how many kg
To lose weight in one month, you need to set a goal. Setting a realistic goal is the perfect start to your weight loss journey. This will give you an opportunity to track your progress throughout the month.
Think about how many pounds you want to lose, what time and nuances you are interested in in the field of health or well-being. Set a goal, how much weight you want to gain per month.
You can also set goals for exercise or lifestyle factors. For example, you can set a goal to work out 35 minutes four days a week.
If you play sports, follow a diet and use other methods of weight loss, you can lose up to 10 kg.
How much weight can you lose per month
Nutritionists say that the safe rate of weight loss in 7 days is 0. 5 to 1 kg. However, do not forget that everyone is individual and you may lose weight more slowly or quickly.
The rules of proper nutrition without diet
- 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 and not processed food. It is better to eat food in its natural state. Do not buy products that are processed in a factory or factory. Processed foods contain many ingredients that are not naturally present in food.
- If you eat fast food, prepare it yourself. If you need to eat fast food, buy all the raw materials and cook at home. For example, if you want to eat a hamburger, buy good beef and cook it at home. Instead of buying chicken nuggets somewhere, buy chicken breasts and cook them at home. When cooking at home, you have control over what is included in each dish.
- Enjoy a variety of foods. Each type of food 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.
- Serve 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 giant steak, cook beef with lots of vegetables.
- Proper meat. When eating meat, make sure the animal eats natural foods and receives proper treatment. For example, cows should eat grass (not soy or corn) and graze freely. If you are not sure about the quality of food, do not eat it.
- Stop eating too much. Instead of eating until you are completely exhausted, stop eating until you feel full. It is possible (and beneficial) to stop eating while you still have a place in your stomach. And don’t forget that your stomach needs time to send a message to your brain that you are full and eating enough.
- Serve at the dinner table. Always try to serve at the dinner table. Never eat in the car or at the table. When you decide to sit at a table and focus on food, it is unlikely that you will eat something by accident.
- Avoid food that is pre-packaged and sold in a jar, box or plastic container. Healthy food is almost never packed in a box, jar or plastic container. The healthiest, unprocessed foods are usually stored and displayed on grocery store pages.
- Serve food with 5 or fewer ingredients. If you take the time to research the majority of processed and unhealthy food ingredients, you will almost certainly find that the list is long and contains many supplements about which you do not know much.
- Eat foods that have a short shelf life. Healthy food does not contain a lot of chemicals that retain it and allow it to spoil on the shelf for a year. 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 flavored drinks are the most unhealthy and should be avoided at all costs. If you like a flavored drink, brew lemonade with fresh lemon, or drink tea or water with fresh fruits and vegetables.
- Fold in and sweeten your food. One of the reasons for such unhealthy foods is the excessive amount of salt and sugar. Whenever possible you should have salt and sugar in your diet to control the amount of salt or sugar you eat. Avoid foods high in fructose corn syrup and monostrium glutamate. For example, if you bake cookies, enjoy them with raw brown sugar or honey.
- Dessert is replaced by naturally sweet food. We recommend you to eat the sweets that nature gives us. Good examples are blueberries, bananas, honey, mangoes, etc. Sh. The most important thing is to make it a healthy and safe sweets.
- Boil more than you eat outside. One of the best ways to eat healthy is to prepare your own meals. In addition to saving a lot of money, you will also be able to control the food that is included in your meal. You will not use chemicals or other unhealthy additives.
- Buy organic products whenever possible. Whenever possible you should have all three of these components in place for launch to maximize profits. Avoid foods that may contain harmful elements.
Avoid table foods
Here are some foods that you should avoid when trying to lose weight.
| Name | Why you should avoid it |
|---|---|
| French fries and potato chips | They are high in calories and easily eaten in excess. |
| Sweet drinks | Sugary sugary drinks like soda are one of the most unhealthy foods on the planet. They are closely related to weight gain and if consumed regularly can be detrimental to health. |
| Cakes, pastries and cakes | Baked goods, cakes and pastries are often made with unhealthy ingredients such as added sugar and refined flour. They may 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 have an effect on weight gain, but drinking wine in moderation can even be beneficial. |
| Candies | Candy is very harmful. They contain a lot of sugar, butter and refined flour. |
| Fast food | Fast food is very high in calories and often contains unhealthy ingredients such as high purity flour and processed meats. |
| Freezer | The ice cream is incredibly tasty, but very unhealthy. It is high in calories and often high in sugar. It is recommended to make ice cream with your own hands, using less sugar and ingredients such as low-fat yogurt and fruit. |
Sample menu for weight loss for a week
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
- Fried salmon;
- Rice;
- A handful of walnuts;
- green beans;
Beans should be fried in olive oil, add a little salt and pepper. Add rice, season it all with salt and pepper, add some walnuts (pre-cut finely).
Day 2
Breakfast
- Toast with avocado and eggs;
- A handful of plums;
- 6 nuts.
Dinner
- 2 cups ravioli and vegetable soup;
Dinner
- 1/2 cup pumpkin and tofu door
- 2 cups rice.
Day 3
Breakfast
- A handful of nuts;
- 3/4 cup low-fat yogurt;
- 1/2 cup blueberries;
Dinner
- Apples and cheddar with pita bread;
- Apples
Dinner
- Stuffed peppers;
- A handful of spinach.
Boil the spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast
- A handful of cashews;
- 250 ml skim milk;
- Avocado toast.
Dinner
- Fried chicken breast;
- 3 Art. Vinaigrette with carrots and ginger.
Dinner
- A handful of cashews;
- 1/4 cup warm lentil salad with sausage and apples
- 1/2 boiled beets.
Day 5
Breakfast
- Whole bran - 250 ml;
- Skim milk - 200 ml;
- Carrots.
Dinner
- Toast with tomatoes and cheddar cheese;
- 4 p. m. K. Grated carrots;
- 1/2 cup cucumber;
- Მ Hard-boiled eggs;
- 1 st. Roasted almonds;
Dinner
- 1/3 cup plain Greek yogurt
- A handful of walnuts;
- Chicken heart - 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 boiled buckwheat soba noodles
Day 7
Breakfast
- Toast with avocado and slightly salted salmon;
- 3/4 cup skim milk;
Dinner
- Fried chicken breast;
- 1/2 medium red pepper;
- 2 s. K. Vinaigrette with carrots and ginger.
Dinner
- Salmon with steamed 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 will help you lose weight, or at least make it easier to lose weight along with other methods.
These supplements are useful because:
- Reduce appetite.
- Reduce the absorption of nutrients such as fat.
- Increase fat burning.
Useful:
- Raspberry ketones. It is the substance found in raspberries that is responsible for their distinctive scent. A 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 promotes fat burning.
- Green coffee bean extract. Green coffee beans are unroasted coffee beans. Caffeine can increase fat burning, while chlorogenic acid can slow down the breakdown of carbohydrates in the intestines.
- Garcinia Cambodia extract. 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 most effective methods of weight loss is the use of folk remedies to get rid of excess weight.
Apple 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 way to lose weight. Vitamin C in lemons promotes the oxidation of fats, while honey reveals a decrease in lipids.
You will need:
- Half a lemon.
- 2 teaspoons honey.
- 250 ml of warm water.
Mix warm water with half a lemon. Then mix everything well and add honey. You should drink this mixture 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 medications should not be used by pregnant women or those who want to become pregnant, or by women who are breastfeeding.
All prescription weight loss medications cause significant weight loss.
In 12 months you can lose 3 to 7 percent of your total body weight. It may seem like a modest amount of money, but it is a healthy weight loss. However, rapid weight loss with the help of medications is hard to achieve.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely serious side effects may develop. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily mode
It is very important to follow a proper daily routine if you are trying to lose weight.
- Get enough sleep. Sleep is always essential. Healthy sleep is 6-8 hours. If you sleep, it will affect the production of stress hormone and significantly slow down weight loss.
- Remember breakfast. If you miss breakfast, then you are less likely to lose weight. It is important to remember to get the right nutrients at breakfast.
- Sports time. Sport is the key to weight loss. Find an activity that fits into your daily routine.
The importance of consulting a doctor
Many do not know where to start with weight loss. Before you embark on a weight loss journey, consult your dietitian to find out how to proceed in the best way possible.
Here are some reasons why it is important to seek medical help before losing weight:
Mental health
When a person starts losing weight, his mental health can be just as important as his physical health.
Many people have mental health problems during weight loss such as eating disorders.
Physical health
Your physical health is one of the most important causes of weight loss, but it can also be one of the main factors that can prevent you from doing so.
Along with weight loss plans often come significant and unexpected changes in eating and exercise that can lead to health problems. It is therefore very important that weight loss is controlled by your doctor.
Help with diet
To succeed 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 nutrition plan, you can avoid many problems and make sure you are doing everything right.