The question of how to lose weight in a month at home worries many people. It may seem like a difficult and impossible task, but if you work hard and stay focused then you can do it. The secret is to have the right diet and exercise regularly.
how to lose weight in a month and how many kilos
You should set a goal to lose weight in a month. Setting a realistic goal is a great start to your weight loss journey. It will give you the opportunity to track your progress throughout the month.
Think about how many pounds you want to lose, what time frame and specifics you are interested in in the health or wellness area. 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 can set a goal to exercise for 35 minutes four days a week.
If you play sports, stick to a diet and use other methods of losing 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 ranges from 0. 5 to 1 kg in 7 days. However, don't forget that everyone is individual and you may be able to lose weight more slowly or faster.
Rules of proper nutrition without diet
- Eat mostly plants, vegetables, fruits, nuts, seeds and legumes. Most of our diet should consist of plants, vegetables, fruits, nuts, seeds and legumes, most of which are plants, vegetables and fruits.
- Eat real food, not processed food. 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 are naturally present in food. are not present.
- If you eat fast food, cook it yourself. If you need to eat fast food, buy all the raw ingredients and cook it at home. For example, if you want to eat a hamburger, buy good ground beef and cook itMake it at home. Instead of buying chicken nuggets from anywhere, 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. Each type of food item 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 healthyit occurs.
- Consume 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 consist of fish and meat products. Instead of eating a huge steak, cook some beef with lots of vegetables.
- Proper meat. When you eat meat, make sure the animal eats natural food and receives good treatment. For example, cows should eat hay (not soy or corn) and should graze freely. Don't eat it if you are not sure about the quality of the food.
- Stop overeating. Stop eating before you feel full, instead of eating until you are completely full. It is possible to stop eating even if you have space in your stomach (andAnd don't forget that it takes time for your stomach to send the message to your brain that you're full and you've eaten enough.
- Eat at the dinner table. Try to always eat at the dinner table. Never eat in your car or at your table. When you decide to sit down at a table and focus on the food, by chance yourYou will be less likely to eat something.
- Avoid foods that are pre-packaged and sold in jars, boxes, or plastic containers. Healthy foods are almost never packaged in cans, jars, or plastic containers. The healthiest, unprocessed foods are usuallyStocked and displayed on the sides of the grocery store.
- Eat foods with 5 or fewer ingredients. If you take the time to research the ingredients of most processed and unhealthy foods, you'll almost certainly see that the list is long and contains many of the same additives you may be wondering about. Don't know more.
- Eat food that has a short shelf life. Healthy food doesn't have a bunch of chemicals that hold it together and let it stay on the shelf for a year without spoiling. If the food has a short shelf life, it's probablyis unhealthy.
- and water. Water is the healthiest drink on the planet. Carbonated drinks, energy drinks and flavored drinks are among the most unhealthy and should be avoided at all costs. If you want a flavored drink, make lemonade with fresh lemon, Or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten your food yourself. One of the reasons some foods are so unhealthy is an excess of salt and sugar. Whenever possible, try to season your food with salt and sugar yourself so you don't add salt or sugarAvoid foods with high fructose corn syrup and monosodium glutamate. For example, if you're baking cookies, sweeten them with raw brown sugar or honey.
- Sweets have been replaced by naturally sweet food. We recommend eating sweets given to us by nature. Some good examples are blueberry, banana, honey, mango, etc. Most importantly, these will be healthy and safe sweets.
- Cook more than you eat out. One of the best ways to eat healthy is to cook your own meals. In addition to saving a lot of money, you'll also be able to control the foods that go into your meals. You won't be exposed to chemicals or other unhealthy additives. will not use.
- Buy organic produce whenever possible. Whenever possible, buy food grown without harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful ingredients.
Foods to Avoid the Table
Here are the very foods to avoid when you're trying to lose weight.
| Name | why you should avoid |
|---|---|
| French Fries and Potato Chips | They are high in calories and easy to overeat. |
| sweet drinks | Sugar-sweetened drinks like soda are among the most unhealthy foods on the planet. They are closely linked to weight gain and can be disastrous for health if consumed regularly. |
| Pastries, Cookies and Cakes | Baked goods, cookies and cakes are often made with unhealthy ingredients such as added sugar and flour. They may also contain artificial trans fats, which are very harmful and linked to many diseases. |
| certain types of alcohol (especially beer) | Alcohol contains a lot of calories. Beer can affect weight gain, but drinking small amounts of alcohol can also be beneficial. |
| candy | Candy is very harmful. They contain a lot of sugar, butter and flour. |
| fast food | Fast food is high in calories and often contains unhealthy ingredients such as high-purity flour and processed meats. |
| Ice Cream | Ice cream is incredibly tasty, but very unhealthy. It is high in calories and often high in sugar. It is recommended that you make your own ice cream using ingredients such as low-sugar and full-fat yogurt and fruit. |
Sample menu for a 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 pieces.
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. Put the rice, season all with salt and pepper, a portion of walnuts (finely chopped in advance).
second day
breakfast
- Toast with Avocado and Egg;
- a handful of prunes;
- 6 hazelnuts.
dinner
- 2 cups ravioli and vegetable soup;
dinner
- 1/2 cup deli squash and tofu curry
- 2 cups rice
day 3
breakfast
- a handful of hazelnuts;
- 3/4 cup fat-free yogurt;
- 1/2 cup blueberries;
dinner
- with apple and cheddar pita bread;
- Apple
dinner
- Stuffed Pepper;
- Handful of spinach.
Fry 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
- grilled chicken breast;
- 3 Art. vinaigrette with carrots and ginger.
dinner
- a handful of cashews;
- 1/4 cup Warm Lentil Salad with Sausage and Apple
- 1/2 boiled beets.
day 5
breakfast
- whole bran - 250 ml;
- skimmed milk - 200 ml;
- Carrot.
dinner
- Toast with Tomatoes and Cheddar Cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- hard boiled egg;
- 1 st. 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 soba noodles
day 7
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
- Boiled salmon with rice.
Helpful 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 lose weight when combined with other methodswill make it easier.
These supplements are useful because:
- reduce appetite.
- Decrease the absorption of nutrients such as fat.
- Increase fat burning.
useful:
- Raspberry ketones. This is a substance found in raspberries that is responsible for their distinctive odor. Synthetic forms 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 enhances the activity of norepinephrine, a hormone that helps burn fat.
- Green coffee bean extract. Green coffee beans are unroasted coffee beans. Caffeine may increase fat burning, and chlorogenic acid may slow the breakdown of carbohydrates in the gut.
- Garcinia Cambogia Extract. This supplement is in great demand and popular. The peel of the fruit contains Hydroxycitric Acid (HCA). This is the active ingredient in Garcinia Cambogia Extract, which is sold as a diet pill.
folk remedies
One of the effective ways to lose weight 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, which has anti-inflammatory and anti-obesity effects and promotes weight loss.
you will need:
- 1 tbsp apple cider vinegar.
- 250 ml hot water.
- honey (optional)
Mix the first two ingredients. After mixing well add honey to it. Drink this mixture twice a day.
lemon and honey
A mixture of lemon juice and honey is a very popular weight loss remedy. The vitamin C in lemons aids in the oxidation of fats, and honey exhibits lipid-lowering activity.
you will need:
- Half a lemon
- 2 tsp honey.
- 250 ml hot water.
Mix warm water with half a lemon. Then mix everything well and add honey to it. This mixture should be drunk 4 times a day.
taking medicines
However, it is important to note that weight loss medications are not for everyone. For example, prescription weight loss drugs should not be used by women who are pregnant or want to become pregnant, or women who are breast-feeding. are doing
All prescription weight loss drugs approved for use result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total body weight. This may seem like a modest amount, but it is healthy weight loss. However, rapid weight loss with the help of medications is difficult. It's only possible.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects can occur. For this reason, it is important to discuss your treatment options carefully with your doctor.
daily governance
If you are trying to lose weight then following the right routine is very important.
- Adequate sleep. Sleep is always essential. Healthy sleep is 6-8 hours. If you have trouble sleeping, it will affect the production of stress hormones and greatly hinder weight loss.
- Remember breakfast. If you skip breakfast, you are unlikely to put on weight. It is important to remember to get the right nutrients during your morning meal.
- Play time. Sports are the key to weight loss. Find an activity that fits your routine.
Importance of consulting a doctor
Many people don't know where to start when it comes to weight loss. Before starting your weight loss journey, consult a nutritionist on how to proceed.
Here are some reasons why it's important to seek medical help before trying to lose weight:
mental health
When a person begins to lose weight, their mental health can be just as important as their physical health.
Many people experience mental health problems, such as an eating disorder, while losing weight.
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.
Weight loss plans often come with major and unexpected changes in eating and exercise regimens that can lead to health problems. That's why it is very important that the weight loss is controlled by a doctor.
help with dieting
To be successful in weight loss, you must be mindful of not only how much to eat, but also what you eat. By consulting your doctor and creating a nutrition plan, you can avoid many problems and be surethat you are doing everything right.