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 eating the right diet and exercising regularly.
How to lose weight in a month and how many kg
To lose weight in a month, you must set a goal. Setting a realistic goal 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 timeframe and nuances you are interested in in the health field. Set a goal of how much weight you would like to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you can set a goal to exercise four days a week for 35 minutes.
If you play sports, 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 a safe rate of weight loss is 0. 5 to 1 kg in 7 days. However, don't forget that everyone is individual and you may lose weight more slowly or more quickly.
Rules for proper nutrition without diets
- 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, not processed food.
It is best to consume food in its natural state. Do not buy processed products 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 them at home. For example, if you want to eat a hamburger, buy a good ground beef and make it at home. Instead of buying chicken nuggets 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 ingredient 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 for a healthy, healthy 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 include fish and meat products. For example, instead of eating a giant steak, cook some meat with lots of vegetables.
- Proper meat.
When you eat meat, make sure the animal eats natural food and gets good treatment. For example, cows must eat grass (not soybeans or corn) and must graze freely. If you're not sure about the quality of the food, don't eat it.
- Stop overeating.
Instead of eating until you are completely full, stop eating before you feel completely full. It is possible (and useful) to stop eating while there is still 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 you've eaten enough.
- Eat at the dinner table.
Always try to eat at the dinner table. Never eat in your car or at your table. When you decide to sit at a table and focus on your food, you are less likely to eat something by accident.
- Avoid pre-packaged foods sold in plastic pots, boxes or containers.
Healthy foods are almost never packaged in a box, jar, or plastic container. The healthiest, unprocessed foods are usually stored and displayed on the sides of a 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 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 a bunch of chemicals that hold them together and allow them to languish on the shelf for a year without spoiling. If the food has a short shelf life, it is probably unhealthy.
- 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 lemons 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 too much salt and sugar. Whenever possible, try to season your food yourself with 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 are baking cookies, sweeten them with brown sugar or honey.
- Dessert is being replaced by naturally sweet food.
We recommend eating sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, etc. Most importantly, they will be healthy and safe candies.
- Cook more than eat out.
One of the best ways to eat healthier is to cook your own meals. In addition to saving a lot of money, you will also be able to control the food that goes into your meals. You will not use chemicals or other unhealthy additives.
- Buy organic products whenever possible.
Whenever possible, buy foods grown without harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - table
Here are foods to avoid when you're trying to lose weight.
Name |
why should you avoid |
|---|---|
French Fries and French Fries |
They are very high in calories and it is easy to eat too many of them. |
sweet drinks |
Sugar-sweetened beverages like soda are among the most unhealthy foods on the planet. They are closely associated with weight gain and can have disastrous health consequences if consumed regularly. |
Sweets, cookies and cakes |
Baked goods, cookies and cakes are often made with unhealthy ingredients such as 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. |
Candy |
Candy is 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 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 less sugar and ingredients like full-fat yogurt and fruit. |
Sample menu for a week for weight loss
So the following weekly menu will help you to lose weight.
1 day
Breakfast:
- toast with salted salmon;
- 1/3 cup of blueberries;
- 1/4 of Greek yogurt
To have lunch:
- ravioli and soup with vegetables;
- tomato with cheddar cheese;
- cucumber slices.
To have lunch:
- grilled salmon;
- rice;
- a handful of walnuts;
- green bean;
You need to fry the beans in olive oil, add some salt and pepper. Add the rice, season everything with salt and pepper, sprinkle with a portion of walnuts (pre-chopped finely).
Day 2
Breakfast:
- toast with avocado and egg;
- a handful of plums;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
To have lunch:
- 1/2 cup pumpkin and tofu curry
- 2 cups of rice.
Day 3
Breakfast:
- a handful of hazelnuts;
- 3/4 cup of fat-free yogurt;
- 1/2 cup of blueberries;
To have lunch:
- apple and cheddar with pita bread;
- An apple
To have lunch:
- stuffed pepper;
- handful of spinach.
Saute spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast:
- a handful of cashews;
- 250ml of skimmed milk;
- Avocado Toast.
To have lunch:
- grilled chicken breast;
- 3 art. vinaigrette with carrots and ginger.
To have lunch:
- a handful of cashews;
- 1/4 cup hot lentil salad with sausage and apple
- 1/2 cooked beetroot.
Day 5
Breakfast:
- whole bran - 250 ml;
- skimmed milk - 200 ml;
- carrot.
To have lunch:
- toast with tomato and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup of cucumber;
- Boiled egg;
- 1st. roasted almonds;
To have lunch:
- 1/3 cup plain Greek yogurt
- a handful of walnuts;
- chicken breast;
- 1/2 cup of buckwheat porridge.
6th
Breakfast:
- 1 cup of whole bran;
- 3/4 cup of skimmed milk;
- 1/2 cup of blueberries;
To have lunch:
- cooked chicken breast;
- 1 cup of spinach
To have lunch:
- 2 cups of Korean beef;
- 1/2 cup cooked buckwheat soba noodles.
Day 7
Breakfast:
- toast with avocado and lightly salted salmon;
- 3/4 cup of skimmed milk;
To have lunch:
- 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 many different ways to reduce weight. These methods also include various types 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.
These supplements are useful because:
- Reduce your appetite.
- Reduce the absorption of nutrients such as fat.
- Increase fat burning.
Natural supplements for weight loss:
- Raspberry ketones. It is a substance found in raspberries that is responsible for their characteristic 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 you 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 highly sought after and popular. The fruit peel 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 effective methods for losing 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 tablespoon of apple cider vinegar.
- 250ml of warm water.
- honey (optional)
Mix the first two ingredients. After mixing well, add the honey. Drink this mixture 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 the oxidation of fats, and honey exhibits lipid-lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250ml of warm water.
Mix warm water with half a lemon. Then mix everything well and add honey. This mixture should be drunk 4 times a day.
taking medication
It is important to note, however, that weight loss medications are not for everyone. For example, prescription weight loss medications should not be used by women who are pregnant or wishing 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 relative to your weight. This may seem like a modest amount, but it's healthy weight loss. However, quick weight loss with the help of drugs can hardly be achieved.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects can occur. For this reason, it's important to carefully discuss your treatment options with your doctor.
daily regimen
It is very important to follow the correct daily routine if you are trying to lose weight.
- Get enough sleep.
Sleep is always necessary. Healthy sleep is 6 to 8 hours. If you have trouble sleeping, it will affect your stress hormone production and greatly hinder weight loss.
- Remember breakfast.
If you skip breakfast, you are unlikely to lose weight. It's important to remember to get the right nutrients during your morning meal.
- Time for sports.
Sports are the key to weight loss. 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 weight loss. Before starting your weight loss journey, consult a nutritionist to learn the best course of action.
Here are some reasons why it's important to seek medical help before starting to lose 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 during weight loss, such as 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.
With weight loss plans often come big and unexpected changes in diet and exercise that can cause health problems. That's why it's very 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 with how much you eat, but also with what you eat. By consulting your doctor and making a nutrition plan, you can avoid numerous problems and make sure you are doing everything right.