The question of how to lose weight at home in a month 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 lies in proper nutrition and regular exercise.
How to lose weight in a month and how many kg
To lose weight in a month, you should set a goal. Setting a realistic goal is a good start on your weight loss journey. This gives you the ability to track your progress throughout the month.
Think about how many pounds you want to lose, what time frame and what nuances in the field of health interest you. Set a goal for how much weight you want to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you could set a goal of exercising 35 minutes four days a week.
If you play sports, follow 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 a safe weight loss rate is between 0. 5 and 1 kg in 7 days. However, do not forget that everyone is individual and you may lose weight slower or faster.
Rules for proper nutrition without dieting
- 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 foods, not processed foods.
It is best to consume foods in their natural state. Do not purchase products that are processed in a factory or facility. Processed foods contain many ingredients that are not naturally found in foods.
- If you eat fast food, cook it yourself.
If you have to eat fast food, buy all the raw ingredients and cook them at home. For example, if you want to eat a hamburger, buy good ground beef and make it at home. Instead of buying chicken nuggets anywhere, buy chicken breasts and cook them at home. When you cook at home, you are in control of what goes into each dish.
- Eat a variety of foods.
Every 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, 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 contain fish and meat products. For example, instead of eating a huge steak, cook up some beef with lots of veggies.
- real meat.
If you eat meat, make sure the animal eats natural food and is treated well. For example, cows must eat grass (not soy or corn) and they must graze freely. 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's possible (and helpful) to stop eating while there's still room in your stomach. And don't forget that it takes your stomach a while to signal 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 down at a table and focus on the food, you're less likely to accidentally eat something.
- Avoid foods that are pre-packaged and sold in a jar, box, or plastic container.
Healthy foods are almost never packaged in a box, jar or plastic container. The healthiest, unprocessed foods are usually stocked and displayed on the sides of a grocery store.
- Eat foods with 5 ingredients or fewer.
If you take the time to research the ingredients of most processed and unhealthy foods, you will almost certainly find 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 food doesn't contain the chemicals that hold it together and let it languish on the shelf for a year without spoiling. If food has a short shelf life, it's probably unhealthy.
- More water.
Water is the healthiest drink in the world. Carbonated drinks, energy drinks and flavored drinks are the unhealthiest 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 food yourself.
One of the reasons why some foods are so unhealthy is the excess of salt and sugar. If possible, try to season your food with salt and sugar yourself so that you can control the amount of salt or sugar. Avoid foods high in fructose, corn syrup, and monosodium glutamate. For example, when baking cookies, sweeten them with raw brown sugar or honey.
- Dessert is replaced with naturally sweet foods.
We recommend eating sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, etc. Most importantly, they are healthy and safe sweets.
- Cook more than eat out.
One of the best ways to eat healthier is to prepare your own meals. Not only will you save a lot of money, but you'll also be able to control the foods that go into your meals. They use no chemicals or other unhealthy additives.
- Buy organic products 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 - Table
Here are the foods to avoid when trying to lose weight.
Surname |
Why you should avoid |
|---|---|
French fries and potato chips |
They are very high in calories and it is easy to overeat. |
Sweet drinks |
Sugar-sweetened drinks like soda are among the world's most unhealthy foods. They are closely linked to weight gain and can have devastating health consequences if consumed regularly. |
Pastries, cookies and cakes |
Baked goods, cookies, and cakes are often made with unhealthy ingredients like added sugar and refined flour. They can 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 can actually be beneficial. |
sweets |
Sweets are very harmful. They contain a lot of sugar, butter and refined flour. |
Fast food |
Fast food is extremely high in calories and often contains unhealthy ingredients like ultra-pure 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's recommended that you make your own ice cream with less sugar and ingredients like full-fat yogurt and fruit. |
Sample menu for a week to lose weight
So the following weekly menu will help you lose weight.
1 day
Breakfast:
- salted salmon toast;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
Dinner:
- ravioli and soup with vegetables;
- tomato with cheddar cheese;
- cucumber slices.
Dinner:
- grilled salmon;
- Rice;
- a handful of walnuts;
- green bean;
You need to sauté the beans in olive oil, add a little salt and pepper. Add the rice, season everything with salt and pepper, sprinkle a portion of walnuts (finely pre-cut) on top.
day 2
Breakfast:
- toast with avocado and egg;
- a handful of plums;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
Dinner:
- 1/2 cup deli squash and tofu curry
- 2 cups of rice.
day 3
Breakfast:
- a handful of hazelnuts;
- 3/4 cup non-fat yogurt;
- 1/2 cup blueberries;
Dinner:
- apple and cheddar with flatbread;
- An apple
Dinner:
- stuffed peppers;
- Handful of spinach.
Sauté the spinach in olive oil and add some salt and pepper.
day 4
Breakfast:
- a handful of cashew nuts;
- 250 ml skimmed milk;
- Avocado toast.
Dinner:
- grilled chicken breast;
- 3 art. Vinaigrette with carrots and ginger.
Dinner:
- a handful of cashew nuts;
- 1/4 cup warm lentil salad with sausage and apple
- 1/2 boiled beets.
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 egg;
- 1. 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 skimmed 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 lightly salted salmon;
- 3/4 cup skimmed milk;
Dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 TBSP. Vinaigrette with carrots and ginger.
Dinner: steamed salmon with rice.
Helpful dietary supplements for weight loss
There are many different ways to reduce weight. These methods also include different types of pills, medicines, and natural supplements. They will help you lose weight, or at least in combination with other methods, they will make it easier to lose weight.
These supplements are useful because:
- Reduce appetite.
- Reduce your intake of nutrients like fat.
- increase fat burning.
Natural Dietary Supplements for Weight Loss:
- Raspberry Ketones. It's a substance found in raspberries and is responsible for their 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 in high demand and popular. The peel of the fruit contains hydroxycitric acid (HCA). It is the active ingredient in Garcinia Cambogia extract sold in diet pill form.
home remedies
One of the most effective ways to lose weight is to use folk remedies to get rid of excess weight.
- Apple Cider Vinegar.
Like white vinegar, apple cider vinegar is a source of acetic acid, which has anti-inflammatory and anti-obesity properties and promotes weight loss.
You will need:
- 1 tablespoon apple cider vinegar.
- 250 ml warm water.
- honey (optional)
Mix the first two ingredients. After thorough mixing, add honey. Drink this mixture twice a day.
- lemon and honey.
The combination of lemon juice and honey is a very popular means of losing weight. Vitamin C in lemon helps oxidize fats and honey shows lipid-lowering effects.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250 ml warm water.
Mix warm water with half a lemon. Then mix everything thoroughly and add honey. This mixture should be drunk 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 women who are pregnant or planning to become pregnant, or by women who are breastfeeding.
All prescription weight loss medications that are approved for use result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total body weight through weight gain. This may seem like a modest amount, but it is healthy weight loss. However, rapid weight loss with the help of medication is almost impossible to achieve.
Be prepared for side effects like nausea, constipation, or diarrhea. Serious side effects can rarely occur. Because of this, it's important to carefully discuss your treatment options with your doctor.
daily routine
It is very important to follow the right daily routine when trying to lose weight.
- get enough sleep
Sleep is always necessary. Healthy sleep is 6-8 hours. If you have trouble sleeping, it will affect the production of the stress hormone and severely hamper weight loss.
- Think about breakfast.
If you skip breakfast, you are unlikely to lose weight. It's important to remember to get the right nutrients during the morning meal.
- time for sports.
Exercise is the key to losing weight. Find an activity that fits into your daily routine.
The importance of consulting a doctor
Many people don't know where to start when it comes to losing weight. Before you start weight loss, consult a nutritionist to learn the best course of action.
Here are some reasons why it's important to seek medical help before you start losing weight:
- Mental health.
When a person starts to lose weight, their mental health can be just as important as their physical health.
Many people experience mental health issues while trying to lose weight, such asB. an eating disorder.
- physical health.
Your physical health is one of the most important reasons for losing weight, but it can also be one of the main factors preventing you from doing so.
Weight loss plans often come with big and unexpected changes in diet and exercise that can cause health problems. That is why it is very important that the weight loss is controlled by a doctor.
- Help with diet planning.
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 with your doctor and creating a nutrition plan, you can avoid numerous problems and ensure that you are doing everything right.