Many people are concerned about the question of how to lose weight in a month at home. It may seem like a daunting and even impossible task, but you can do it if you work hard and concentrate. The secret to losing weight is proper diet and regular exercise.
How to lose weight in a month and how many kg
To lose weight in a month, you need to set a goal. Setting a realistic goal is a great start to losing weight. This gives you the opportunity to track your progress throughout the month.
Think about how many pounds you want to lose, what time frame and shades you’re interested in in the health field. Set a goal for how much you want to gain weight 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 exercise, follow a diet and use other weight loss methods, you can lose up to 10kg.
How much can you lose in a month
According to nutrition experts, the safe rate of weight loss in 7 days is 0, 5-1 kg. However, keep in mind that everyone is individual and you may be able to lose weight slower or faster.
Rules of proper nutrition without diets
- Eat mainly plants, vegetables, fruits, nuts, seeds and legumes.
Much 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 foods.
It is best to eat food in its natural state. Do not purchase products that are processed in a factory or factory. Processed foods contain many ingredients that are not naturally present in foods.
- If you eat fast food, cook yourself.
If you need a fast food, buy all the ingredients and cook at home. For example, if you want to eat a hamburger, buy good minced beef and make it at home. Instead of buying chicken grains from somewhere, take chicken breast and cook it at home. If you cook at home, you can control what goes into each meal.
- Eat a variety of foods.
Each type of naturally occurring food ingredient has its own food composition. If we eat a wide variety of foods, we are more likely to get all the nutrients we need for a healthy and wholesome diet.
- Eat some meat and fish.
Since 75% of our diet consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our diet is made up of fish and meat products. For example, instead of a huge steak like this, cook beef with lots of vegetables.
- Proper meat.
If you eat meat, make sure the animal eats natural food and receives proper treatment. For example, cows need to eat grass (not soy or corn) and graze freely. If you are not sure about the quality of the food, do not eat it.
- Stop eating too much.
Instead of eating until you are completely satiated, stop eating before you feel completely satiated. It is possible (and useful) to stop eating while there is still room in your stomach. And don’t forget that it will take time for your stomach to message your brain that you are well fed and fed enough.
- Eat at the dinner table.
Always try to eat at the dinner table. Never eat in the car or at the table. If 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 jars, boxes, or plastic containers.
Healthy food is almost never packaged in a box, bottle or plastic container. The healthiest, unprocessed foods are usually stored and displayed on the sides of a grocery store.
- Eat foods that contain 5 or fewer ingredients.
If you take the time to research the ingredients in most processed and unhealthy foods, you’ll almost certainly see that the list is long and contains a lot of additives 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 it together and stay there on the shelf for a year without spoiling. If a 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 flavored drink, make a 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 too much salt and sugar. Whenever possible, try seasoning the food yourself with salt and sugar so you can control the amount of salt or sugar. Avoid foods high in fructose corn syrup and monosodium glutamate. For example, if you bake cookies, sweeten them with raw brown sugar or honey.
- Dessert is, of course, replaced by sweet food.
We recommend that we eat sweets that nature gives us. Good examples of this are blueberries, bananas, honey, mangoes, etc. The key is to have healthy and safe sweets.
- Cook more than you eat.
One of the best ways to eat healthier is to make your own food. In addition to saving a lot of money, you can also control what foods are included in meals. Do not use chemicals or other unhealthy additives.
- Buy organic products whenever possible.
Whenever possible, buy food that has been grown without harmful chemicals, hormones, or antibiotics. Avoid foods that may contain harmful substances.
Foods to avoid - table
Here are some foods to avoid when trying to lose weight.
Name |
Why you should avoid it |
|---|---|
French fries and potato chips |
They are very high in calories and easy to eat too much of. |
Sweet drinks |
Sugar-sweetened beverages such as soda are among the most unhealthy foods on the planet. These are closely linked to weight gain and can have catastrophic health consequences if consumed regularly. |
Cakes, pastries and cakes |
Bakery products, cakes and pastries are often made from unhealthy ingredients such as added sugar and refined flour. They can also contain artificial trans fats, which are very harmful and are linked to many diseases. |
Certain types of alcohols (especially beer) |
Alcohol is high in calories. Beer can affect weight gain, but moderate wine consumption can even be beneficial. |
Candies |
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 pop |
The ice cream is incredibly delicious but very unhealthy. It is high in calories and often high in sugar. We recommend making your own ice cream using less sugar and ingredients like fatty yogurt and fruit. |
Sample menu for a week to lose weight
So next week’s menu will help you lose weight.
One day
Breakfast:
- toast with salted salmon;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
Dinner:
- ravioli and vegetable soup;
- tomatoes with cheddar cheese;
- cucumber slices.
Dinner:
- grilled salmon;
- rice;
- a handful of nuts;
- green beans;
The beans need to be fried in olive oil, salted a little and peppered. Add the rice, salt, pepper, sprinkle with a portion of walnuts (pre-cut finely).
2 days
Breakfast:
- toast with avocado and eggs;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups ravioli and vegetable soup;
Dinner:
- 1/2 cup deli squash and tofu curry
- 2 cups rice.
3 days
Breakfast:
- a handful of hazelnuts;
- 3/4 cup nonfat yogurt;
- 1/2 cup blueberries;
Dinner:
- apple and cheddar pita bread;
- an Apple
Dinner:
- stuffed peppers;
- handful of spinach.
The spinach is sautéed in olive oil and a little salted and peppered.
4 days
Breakfast:
- a handful of cashew nuts;
- 250 ml skim 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.
5 days
Breakfast:
- whole bran - 250 ml;
- skim milk - 200 ml;
- carrot.
Dinner:
- toast with tomatoes and cheddar cheese;
- 4 tablespoons. grated carrots;
- 1/2 cup cucumber;
- Boiled eggs;
- 1 p. m. roasted almonds;
Dinner:
- 1/3 cup natural greek yogurt
- a handful of nuts;
- chicken breast;
- 1/2 cup buckwheat porridge.
6 days
Breakfast:
- 1 cup whole bran;
- 3/4 cup skim milk;
- 1/2 cup blueberries;
Dinner:
- cooked chicken breast;
- 1 cup spinach
Dinner:
- 2 cups Korean beef;
- 1/2 cup boiled buckwheat soba noodles.
7 days
Breakfast:
- toast with avocado and lightly salted salmon;
- 3/4 cup skim milk;
Dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tablespoons. vinaigrette with carrots and ginger.
Dinner: steamed salmon with rice.
Useful dietary supplements for weight loss
There are many different methods for weight loss. These methods also include different types of tablets, medications, and natural supplements. They help you lose weight, or at least make it easier to lose weight when combined with other methods.
These accessories are useful because:
- Reduce your appetite.
- Reduce the absorption of nutrients such as fats.
- Increase fat burning.
Natural dietary supplements for weight loss:
- Raspberry ketones. The substance found in raspberries that is responsible for its characteristic odor. The synthetic form of this material is available as a weight loss supplement.
- Green tea extract. It is a very popular ingredient in many dietary supplements. Increases the activity of noradrenaline, a hormone that helps burn fat.
- Green coffee bean extract. Unroasted green coffee beans. Caffeine can increase fat burning, and chlorogenic acid can slow down the breakdown of carbohydrates in the gut.
- Garcinia Cambogia Extract. This accessory is very sought after and popular. The peel of the fruit contains hydroxycitric acid (HCA). It is the active ingredient in Garcinia Cambogia Extract, which is sold as a diet pill.
Folk remedies
One effective way to lose weight is to use folk remedies to get rid of excess weight.
- Apple vinegar.
Apple cider vinegar, like white vinegar, is a source of acetic acid that 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. 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 diet. Vitamin C in lemon helps oxidize fats, and honey has lipid-lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons honey.
- 250 ml of warm water.
Mix the 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 drugs should not be used by women who are pregnant or planning to become pregnant, or who are breastfeeding.
All prescription diets that have been approved for use result in significant weight loss.
Within 12 months, you can lose 3-7 percent of your total body weight. This may seem modest, but it is a healthy weight loss. However, rapid weight loss is hardly achievable with the help of medications.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects may occur. For this reason, it is important that you carefully discuss your treatment options with your doctor.
Daily system
It is very important to follow a proper 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 affects the production of stress hormone and greatly prevents you from losing weight.
- Remember breakfast.
If you skip breakfast, you are unlikely to lose weight. It is important to note that the right nutrients must be obtained during the breakfast meal.
- It's time for sports.
Sport is the key to weight loss. Find an activity that fits into your daily routine.
The importance of consulting a doctor
Many people do not know where to start losing weight. Before you start the process of losing weight, consult a dietitian to learn the best course of action.
Here are some reasons why it's important to seek medical help before you 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 have mental health problems during weight loss, such as eating disorders.
- Physical health.
Your physical health is one of the most important causes of weight loss, but it can be one of the main factors preventing it.
Weight loss plans often involve significant and unexpected changes in diet and exercise that can cause health problems. That is why it is very important for weight loss to be controlled by a doctor.
- Help with diet planning.
To lose weight successfully, you need to pay attention not only to how much you eat, but also to what you eat. By consulting your doctor and making a diet plan, you can avoid a number of problems and make sure you are doing everything right.