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 to practice proper nutrition 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 realistic goals is a great start to your weight loss journey. This will give you the opportunity to track your progress throughout the month.
Think about how many pounds you want to lose, the duration and nuances you are interested in in the field of health. Set a goal of how much weight you want to add in a month.
You can also set goals for exercise or lifestyle factors. For example, you could set a goal to exercise 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 the safe rate of weight loss is from 0. 5 to 1 kg in 7 days. However, don’t forget that everyone is an individual and you may be able to lose weight slower or faster.
Rules for proper nutrition without diet
- Eat most plants, vegetables, fruits, nuts, seeds, and legumes.
Most of our diet should consist of plants, vegetables, fruits, legumes, seeds and legumes, most of which are plants, vegetables and fruits.
- Eat real foods, not processed foods.
It is better to take food in its natural state. Do not buy products that are processed in a factory or factory. Processed foods contain many substances that do not exist naturally in food.
- If you eat fast food, cook it yourself.
If you need 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 nuggets from anywhere, buy chicken breasts and cook them at home. When you cook at home, you have control over what goes into each dish.
- Eat a variety of foods.
Each type of food that exists in nature has its own food composition. When we eat a wide variety of foods, we are more likely to get all the nutrients we need to eat healthy and nutritious.
- Eat meat and fish in moderation.
Since 75% of our diet consists of plants, vegetables, fruits, seeds, nuts and legumes, this means 25% of our diet should include fish and meat products. For example, instead of eating a giant steak, cook some beef with lots of vegetables.
- The right meat.
When you eat meat, make sure the animal eats natural foods and gets good treatment. For example, cows must eat grass (not soy or corn) and they must be free to graze. If you are not sure about the quality of food, then do not eat.
- 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 while you still have space in your stomach. And don’t forget that your stomach needs time to send a message to your brain that you’re full and have eaten enough.
- Eat at the dining table.
Always try to eat at the dining table. Never eat in your car or at your table. When you decide to sit at a table and focus on food, you will be less likely to eat something inadvertently.
- Avoid foods that are packaged and sold in jars, boxes or plastic containers.
Healthy foods are almost never packaged in boxes, jars or plastic containers. The healthiest and unprocessed foods are usually stored and displayed at the edge of the 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 notice that the list is long and contains a lot of additives that you don’t know about.
- Eat foods that have a short shelf life.
Healthy foods don’t contain a bunch of chemicals that keep them together and allow them to languish on the shelf for a year without being spoiled. If a food has a short shelf life, it may not be healthy.
- 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 own food.
One of the reasons why some foods are unhealthy is an excess of salt and sugar. Whenever possible, try to flavor your food with your own salt and sugar so you can control the amount of salt or sugar. Avoid foods with high fructose corn syrup and monosodium glutamate. For example, if you bake biscuits, sweeten them with raw brown sugar or honey.
- Desserts are replaced with natural sweet foods.
We recommend eating sweets provided by nature. Some good examples are blueberries, bananas, honey, mangoes, and others. Most importantly, it will be a healthy and safe candy.
- Cook more than eat out.
One of the best ways to eat healthier is to cook your own food. In addition to saving a lot of money, you will also be able to control the food that goes into your diet. You will not use chemicals or other unhealthy additives.
- Buy organic products when possible.
When possible, buy foods that are 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 you are trying to lose weight.
name |
Why you need to dodge |
|---|---|
French fries and potato chips |
They are very high in calories and easy to eat too much. |
sweet drink |
Sugary drinks like soda are among the most unhealthy foods on the planet. They are closely linked to weight gain and can have adverse effects on health if eaten regularly. |
Pastries, biscuits and cakes |
Baked goods, biscuits and cakes are often made with unhealthy ingredients such as added sugar and refined flour. They may also contain artificial trans fats, which are very dangerous 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. |
candy |
Sweets are very dangerous. They contain a lot of sugar, butter and refined flour. |
Snacks |
Fast foods are very high in calories and often contain unhealthy ingredients such as high purity flour and processed meats. |
Ice cream |
Ice cream is very tasty, but very unhealthy. It is high in calories and often high in sugar. You are recommended to make your own ice cream using less sugar and ingredients like yogurt and full-fat fruits. |
Sample menu for a week for weight loss
So, the following weekly menu will help you in losing weight.
1 day
Breakfast:
- toast with salted salmon;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
dinner:
- ravioli and soups with vegetables;
- tomatoes with cheddar cheese;
- cucumber slices.
dinner:
- grilled salmon;
- rice;
- a handful of walnuts;
- green bean;
You need to fry the beans in olive oil, add a little salt and pepper. Add the rice, season it all with salt and allspice, sprinkle with some of the walnuts (cut before cutting).
Day 2
Breakfast:
- toast with avocado and eggs;
- a handful of prunes;
- 6 hazelnut seeds.
Lunch: 2 cups ravioli and vegetable soup;
dinner:
- 1/2 cup deli pumpkin and tofu curry
- 2 cups rice.
Day 3
Breakfast:
- a handful of hazelnuts;
- 3/4 cup nonfat yogurt;
- 1/2 cup blueberries;
dinner:
- apples and cheddar with pita bread;
- an apple
dinner:
- pepper stuffing;
- a handful of spinach.
Saute the spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast:
- a handful of cashews;
- 250 ml of skim 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 and apples
- 1/2 bit boiled.
Day 5
Breakfast:
- whole bran - 250 ml;
- skim milk - 200 ml;
- carrot.
dinner:
- toast with tomatoes and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- Hard -boiled eggs;
- 1 hb. roasted almonds;
dinner:
- 1/3 cup plain Greek yogurt
- a handful of walnuts;
- chicken 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 cooked buckwheat noodles.
7th day
Breakfast:
- toast with avocado and slightly salted salmon;
- 3/4 cup skim milk;
dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. vinaigrette with carrots and ginger.
Dinner: steamed salmon with rice.
Useful Supplements for Weight Loss
There are various ways to lose weight. This method also includes a wide variety of pills, medications and natural supplements. They will help you lose weight, or at least make it easier to lose weight when combined with other methods.
This supplement is useful because:
- Reduce appetite.
- Reduces the absorption of nutrients such as fats.
- Increases fat burning.
Natural Supplements for Weight Loss:
- Raspberry Ketone. It is the substance found in raspberries that is responsible for its 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.
- Garcinia Cambogia Extract. This supplement is very much in 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.
Restoration of the people
One of the effective methods to lose weight is the use of folk remedies to lose 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 need to:
- 1 tablespoon apple cider vinegar.
- 250 ml of warm water.
- Honey (optional)
Mix the first two ingredients. After mixing, add honey. Drink this mixture twice a day.
- Lemon and honey.
The combination of lemon juice and honey is a very popular weight loss remedy. Vitamin C in lemons helps in fat oxidation, and honey exhibits lipid -lowering activity.
You need to:
- Half a lemon.
- 2 teaspoons of 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.
Taking medications
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 become pregnant, or by women who are breastfeeding.
All prescription weight loss medications approved for use result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total body weight from your body weight. This may seem like a modest amount, but it is healthy weight loss. However, rapid weight loss with the help of medication is difficult to achieve.
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 regime
It is very important to follow a proper daily routine if you are trying to lose weight.
- Get enough sleep.
Sleep is always needed. Healthy sleep is 6-8 hours. If you have trouble sleeping, this will affect the production of stress hormones and greatly inhibit weight loss.
- Remember 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.
Exercise is the key to weight loss. Find activities that fit into your daily routine.
The importance of consulting a doctor
Many people do not know where to start when it comes to weight loss. Before you embark on your weight loss journey, consult a dietitian to find out the best course of action.
Here are some reasons why it is important to seek medical help before you start losing weight:
- mental health.
When a person starts losing weight, their mental health can be just as important as their 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 to lose weight, but it can also be one of the main factors preventing you from doing so.
With weight loss plans often come big and unexpected changes in diet and exercise that can lead to health problems. That is why it is so important that weight loss is controlled by a doctor.
- Helps with diet planning.
To be successful in weight loss, you must 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.