There is a lot of concern about how to lose weight in a month at home. It may be a daunting and even impossible task, but you can do it if you work hard and stay focused. The secret to losing weight is to eat the right diet and exercise regularly.
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 great start to your weight loss journey. This will allow you 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 field of health or fitness. Set a goal of how much weight you want to gain in a month.
You can also set goals for fitness or lifestyle factors. For example, you could set a goal of exercising four days a week for 35 minutes.
If you play sports, adhere to 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 from 0. 5 to 1 kg in 7 days. However, do not forget that each individual and chances are you will be able to lose weight slower or faster.
Rules for proper nutrition without diets
- Eat mainly 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 eat foods in their natural state. Do not buy products that are processed in a factory or plant. Processed foods contain many ingredients that do not occur naturally 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 good ground beef and make it at home. Instead of buying chicken nuggets from somewhere, buy chicken breasts and cook them at home. When cooking at home, you have control over what goes into each dish.
- Eat a variety of foods. Each type of food ingredient 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 stay healthy and wholesome.
- Eat meat and fish in moderation. As 75% of our food consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our food should include fish and meat products. For example, instead of eating a huge steak, cook some beef with lots of vegetables.
- Proper meat. When eating meat, make sure that the animal eats natural food and receives good treatment. For example, cows must eat grass (not soy or corn) and graze freely. If you are unsure about the quality of the food, then do not eat it.
- Stop eating too much. Instead of eating until you are completely full, stop eating before you feel full. It is possible (and helpful) to stop eating while you still have space in your stomach. And don’t forget that it takes time for your stomach to send a message to your brain that you are full and have eaten enough.
- Eat at the dinner table. Always try to eat at the dinner table. Do not eat in your car or at your table. When you decide to sit down at a table and focus on food, you will be less likely to accidentally eat something.
- Avoid foods that are prepackaged and sold in a jar, box, or plastic container. Healthy food is never packaged in a box, crockery or plastic container. The healthiest, unprocessed foods are usually stocked and displayed on the sides of a 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 will surely see that the list is long and that there are many additives that you know very little about.
- Eat food that has a short shelf life. Healthy food does not contain many chemicals that keep it together and allow it to go 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 lemonade with fresh lemons, or drink tea or water with fresh fruit and vegetables.
- Salt and sweeten your own food. One of the reasons why certain foods are so unhealthy is the excess of salt and sugar. Whenever possible try to season your food with salt and sugar so that 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 raw brown sugar or honey.
- Dessert is being replaced by natural sweet food. We recommend eating the sweets that nature gives us. Blueberries, bananas, honey, mangoes, etc. are good examples. Most importantly, these will be healthy and safe sweets.
- Cook more than eat out. One of the best ways to eat healthier is to cook your own meals. As well as saving a lot of money, you will also be able to control the foods that go into your meals. Do not use chemicals or other unhealthy additives.
- Buy organic products where possible. Where possible, buy food grown without harmful chemicals, hormones and antibiotics. Avoid foods that may contain harmful elements.
Avoid table foods
These are the very foods to avoid while trying to lose weight.
| Name | Why you should avoid it |
|---|---|
| french fries and potato chips | They are high in calories and easy to eat too much. |
| Sweet drinks | Sugar-sweetened drinks like soda are among the most unhealthy foods in the world. They are closely linked to weight gain and can be devastating to health if eaten regularly. |
| Pastries, cookies and cakes | Baked goods, cookies 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 interfere with weight gain, but even moderate drinking can be beneficial. |
| Candies | Candy is very harmful. They are high in 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 meat. |
| Ice cream | Ice cream is extremely 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 such as high 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 slices.
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. Add rice, season it all with salt and pepper, strew some walnuts (pre-cut finely).
Day 2
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 curry tofu
- 2 cups Rice.
Day 3
Breakfast
- a handful of hazelnuts;
- 3/4 cup fat-free yogurt;
- 1/2 cup blueberries;
Dinner
- apple and cheddar with pita bread;
- Apple
Dinner
- stuffed pepper;
- a handful of spinach.
Saute 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 hot 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 eggs;
- 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
- Steamed salmon with rice.
helpful supplements for weight loss
There are many different ways to lose weight. These methods also include various types of natural pills, remedies and 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 as:
- Decreased appetite.
- Reduce the absorption of nutrients like fat.
- increase fat burning.
Useful:
- Raspberry Ketones. It is a substance found in raspberries that 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. unroasted green coffee beans are coffee beans. Caffeine can increase fat burning, while chlorogenic acid can slow down the breakdown of carbohydrates in the gut.
- garcinia cambogia extract. This supplement is in high demand and is very popular. The skin of the fruit contains hydroxycitric acid (HCA). The active ingredient in Garcinia Cambogia is extract, which is sold as a diet pill.
Folk remedies
One of the effective ways to lose weight is to use folk remedies to get rid of excess weight.
Cider vinegar
Apple cider vinegar is a source of acetic acid, similar to white vinegar, which has anti-inflammatory and anti-obesity effects and promotes weight loss.
You will need:
- 1 tablespoon apple cider vinegar.
- 250 ml warm water.
- Honey (optional)
Mix the first two ingredients. After mixing well, add honey. Drink this mixture twice a day.
Lemon and honey
The combination of lemon juice and honey is a very popular weight loss remedy. Vitamin C in lemon helps with the oxidation of fats, while honey shows lipid lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250 ml warm water.
Mix hot 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, women who are pregnant or wishing to become pregnant or breastfeeding should not use prescription weight loss drugs.
All prescription weight loss drugs approved for use result in significant weight loss.
Within 12 months, you can lose between 3 and 7 percent of your total body weight from your weight. This may seem like a modest amount, but it is a healthy weight loss. However, rapid weight loss with the help of drugs can hardly be achieved.
Be prepared for side effects like nausea, constipation, or diarrhea. Serious side effects are rare. For this reason, it is important to discuss your treatment options carefully with your doctor.
Daily reign
It is very important to follow the right daily routine if you are trying to lose weight.
- Get enough sleep. Sleep is always essential. Healthy sleep is 6-8 hours. If you have trouble sleeping, then this will interfere with the production of the stress hormone and greatly hinder weight loss.
- Remember breakfast. If you skip breakfast, you are unlikely to lose weight. It is important to remember to get the right nutrients during the morning meal.
- Time for sports. Sports are the key to weight loss. Find an activity that suits your daily routine.
The importance of consulting a doctor
Many people do not know where to start when it comes to weight loss. Before you begin your weight loss journey, consult a nutritionist to find out how best to proceed.
Here are some reasons why it is important to seek medical help before you start losing weight:
mental health
When a person begins to lose weight, his or her mental health can be just as important as his or her 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 for losing weight, but it can also be one of the main factors that prevent you from doing so.
Weight loss plans often lead to unexpected major changes in eating and exercise that can lead to health problems. That is why it is very important that the weight loss is controlled by a doctor.
Diet help
To be successful in weight loss, you need to be careful not only of what you eat, but also of what you eat. By consulting your doctor and making a nutrition plan, you can avoid numerous problems and make sure you have everything right.