The question of how to lose weight in a month at home worries many. This 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 eating the right foods and exercising regularly.
How to lose weight in a month and how many kg
To lose weight in a month, you need to 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, what time frame and nuances you are interested in in the health or fitness field. Set a goal of how much weight you want to gain in a month.
You can also set goals for sports or lifestyle factors. For example, you could set a goal of exercising four days a week for 35 minutes.
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 a safe rate of weight loss is 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 for proper nutrition without diet
- Eat mostly plants, vegetables, fruits, nuts, seeds, and nuts. Most of our diet should consist of plants, vegetables, fruits, nuts, seeds and nuts, most of which are plants, vegetables and fruits.
- Eat real food, not processed food. It is best 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, 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 some good ground beef and make it at home. Instead of buying chicken nuggets from somewhere, 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 material 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 well.
- Eat meat and fish in moderation. Since 75% of our diet consists of plants, vegetables, fruits, whole grains, nuts and legumes, this means 25% of our diet should include fish and meat products. For example, instead of eating a giant steak, cook beef with lots of vegetables.
- Proper meat. When you eat meat, make sure the animal eats natural food and gets good treatment. For example, cows should eat grass (not soybeans or corn) and they should be free to graze. If you are not sure about the quality of the food, then don't 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 beneficial) to stop eating while you still have room in your stomach. And don't forget that it takes time for your stomach to send a message to your brain that you're full and that you've had enough.
- Eat at the dining table. Always try to eat at the dinner table. Never eat in the car or at your desk. When you decide to sit down at the table and focus on your food, you are less likely to accidentally eat something.
- Avoid foods that are packaged and sold in plastic jars, boxes, or containers. Healthy food is almost never packaged in plastic boxes, jars or containers. The healthiest, unprocessed foods are usually stocked and displayed on the side of the grocery store.
- Eat foods with 5 ingredients or less. If you take the time to research the most processed and unhealthy food ingredients, you will almost certainly see that the list is long and contains many additives that you don't know much about.
- Eat foods that have a short shelf life. Healthy foods don't contain many of the chemicals that hold them together and let them languish on the shelf for a year without spoiling. 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 flavorful drink, make lemonade with fresh lemon, or drink tea or water with fresh fruit and vegetables.
- Salt and sweeten your own food. One of the reasons why some foods are so unhealthy is an excess of salt and sugar. Whenever possible, try to season 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 make a cake, sweeten it with raw brown sugar or honey.
- Desserts are being replaced by natural sweets. We recommend eating the sweets that nature gave us. Some good examples are blueberries, bananas, honey, mangoes, etc. The most important thing is candy that is healthy and safe.
- Cook more than eat out. One of the best ways to eat healthier is to cook your own food. Apart from saving a lot of money, you will also be able to control what goes into your diet. You will not use chemicals or other unhealthy additives.
- Buy organic produce whenever possible. Whenever possible, buy foods that are grown without harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid the table
Here are foods to avoid when you are trying to lose weight.
| Name | Why should you avoid |
|---|---|
| French fries and potato chips | They are high in calories and easy to overeat. |
| Sweet drink | Sugary drinks like soda are one of the most unhealthy foods on the planet. They are closely related to weight gain and can be detrimental to health if consumed regularly. |
| Pastries, cakes and cakes | Baked goods, cakes 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 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 wine in moderation may be beneficial. |
| Candy | Candy is very dangerous. 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. |
| Ice cream | Ice cream is very good, but very unhealthy. It is high in calories and often high in sugar. It is recommended that you make your own ice cream using less sugar and ingredients such as yogurt and full-fat fruit. |
Sample menu for a week to lose weight
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;
- Rice;
- handful of walnuts;
- mung beans;
You need to fry the nuts in olive oil, add a little salt and pepper. Add rice, season everything with salt and pepper, sprinkle some walnuts (finely chopped beforehand).
Day 2
Breakfast
- toast with avocado and egg;
- handful of plums;
- 6 hazelnuts.
Dinner
- 2 cups ravioli and vegetable soup;
Dinner
- 1/2 cup deli squash and tofu curry
- 2 cups Rice.
3rd day
Breakfast
- handful of hazelnuts;
- 3/4 cup fat-free yogurt;
- 1/2 cup blueberries;
Dinner
- apples and cheddar with pita bread;
- Apple
Dinner
- stuffed peppers;
- handful of spinach.
Saute spinach in olive oil and add a pinch of salt and pepper.
Day 4
Breakfast
- handful of cashews;
- 250 ml skim milk;
- avocado toast.
Dinner
- grilled chicken breast;
- 3 arts. vinaigrette with carrots and ginger.
Dinner
- handful of cashews;
- 1/4 cup warm lentil salad with sausage and apple
- 1/2 boiled beetroot.
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;
- Boiled eggs;
- 1 st. roasted almonds;
Dinner
- 1/3 cup plain Greek yogurt
- 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 buckwheat noodles
Day 7
Breakfast
- toast with slightly salted avocado and salmon;
- 3/4 cup skim milk;
Dinner
- grilled chicken breast;
- 1/2 medium red bell pepper;
- 2 tbsp. Vinaigrette with carrots and ginger.
Dinner
- Steamed salmon with rice.
Useful Supplements for Weight Loss
There are many different ways to lose weight. This method also includes various types of pills, medicines 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 absorption of nutrients such as fat.
- Increase fat burning.
Useful:
- Raspberry ketones. It is the substance found in raspberries that is responsible for their characteristic 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 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 intestines.
- Garcinia Cambogia Extract. This supplement is very much in demand and popular. The skin of the fruit contains hydroxycitric acid (HCA). This is the active ingredient in Garcinia Cambogia extract, which is sold as a diet pill.
Traditional medicine
One of the effective methods for losing weight is the use of folk remedies to get rid of excess weight.
apple cider vinegar
Apple cider vinegar, like white vinegar, is a great 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. Once mixed well, add honey. Drink this concoction twice a day.
Lemon and honey
The combination of lemon juice and honey is a very popular weight loss remedy. The vitamin C in lemon helps in fat oxidation, and honey exhibits lipid-lowering activity.
You will need:
- 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.
Take medicine
It is important to note, however, that weight loss drugs are not for everyone. For example, prescription weight loss medications should not be used by women who are pregnant or wish to become pregnant, or by women who are breastfeeding.
All prescription weight loss medications that are approved for use result in significant weight loss.
In 12 months, you can lose 3 to 7 percent of your total body weight of your body weight. This may seem like a modest amount, but it is healthy weight loss. However, rapid weight loss with the help of drugs is almost impossible to achieve.
Be prepared for side effects such as nausea, constipation, or diarrhea. Rarely, serious side effects can occur. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily regime
It is very important to follow a proper daily routine if you are trying to lose weight.
- Enough sleep. Sleep is always necessary. Healthy sleep is 6-8 hours. If you have trouble sleeping, then this will affect the production of stress hormones and greatly hinder weight loss.
- Remember breakfast. If you skip breakfast, then you are unlikely to lose weight. It is important to remember to get the right nutrition at breakfast.
- Time for sports. Exercise is the key to losing weight. Find activities that fit into your daily routine.
The importance of consulting a doctor
Many people do not know where to start to lose weight. Before you start your weight loss journey, consult a nutritionist to find out the best way to proceed.
Here are a few reasons why it's important to seek medical help before you start losing 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 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 it.
With a weight loss plan often comes big and unexpected changes in eating and exercise that can lead to health problems. That is why it is very important that weight loss is controlled by a doctor.
Help diet
To be successful in weight loss, you have to be careful not only about how much you eat, but also about what you eat. By consulting your doctor and creating a nutrition plan, you can avoid many problems and ensure that you are doing everything right.