The question of how to lose weight in a month at home worries many. This may seem like a daunting or even impossible task, but you can do it if you work hard and stay focused. The secret to losing weight is 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 great start to your weight loss journey. This will give you an opportunity to track your progress throughout the month.
Think about how many pounds you want to lose, what time frame and nuances interest you in the field of health. 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 four days a week for 35 minutes.
If you do sports, keep a diet and use other weight loss methods, you can lose up to 10 kg.
How many pounds can you lose in a month
Nutritionists say that the safe rate of weight loss is 0. 5 to 1 kg in 7 days. However, do not forget that everyone is individual and that you may be able to lose weight slower or faster.
Rules of proper nutrition without diet
- 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 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 naturally exist 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 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 healthy and wholesome food.
- Eat meat and fish in moderation.
Since 75% of our food consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our food should contain fish and meat products. For example, instead of eating a giant steak, cook some beef with lots of vegetables.
- Proper meat.
When eating meat, make sure that the animal eats natural food and has good treatment. For example, cows must eat grass (not soy or corn) and must fall freely. If you are unsure of the quality of your food, do not 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 useful) 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 eaten enough.
- Eat at the table.
Always try to eat at the dinner table. Never eat in the car or at the table. When you decide to sit at a table and focus on food, you are less likely to eat something by accident.
- Avoid food that has been pre-packaged and sold in a jar, box or plastic container.
Healthy food is almost never packed in a box, jar or plastic container. The healthiest, unprocessed foods are usually stored and displayed on store pages.
- 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 food does not contain a lot of chemicals that keep it together and allow it to stay 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 lemon or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten the food yourself.
One of the reasons why some foods are so unhealthy is excess salt and sugar. Whenever possible, try seasoning your food 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 replaced by naturally sweet food.
We recommend eating sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, etc. Most importantly, it will be healthy and safe sweets.
- Cook more than you eat outside.
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 foods that go into your meals. You will not use 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.
Name |
Why you should avoid it |
|---|---|
French fries and chips |
They are very high in calories and easy to eat. |
Sweet drinks |
Sugar-sweetened drinks, such as fizzy drinks, are among the most unhealthy foods on the planet. They are closely linked to weight gain and can have catastrophic health consequences if consumed regularly. |
Pastries, cookies and cakes |
Pastries, cookies and cakes are often made from unhealthy ingredients such as added sugar and refined flour. They may also contain artificial trans fats, which are very harmful and associated with many diseases. |
Certain types of alcohol (especially beer) |
Alcohol contains a lot of calories. Beer can affect weight gain, but moderate wine drinking can even be beneficial. |
Candies |
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 such as high-purity flour and processed meat. |
Ice cream |
Ice cream is incredibly tasty, but very unhealthy. It is high in calories and often rich in sugar. It is recommended to make ice cream yourself using less sugar and ingredients such as full-fat yogurt and fruit. |
Example of a week's weight loss menu
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 vegetable soup;
- tomato with cheddar cheese;
- cucumber slices.
dinner:
- grilled salmon;
- rice;
- a handful of walnuts;
- green beans;
Fry the beans in olive oil, add a little salt and pepper. Add rice, season with salt and pepper, sprinkle with a portion of walnuts (previously finely chopped).
Day 2
breakfast:
- toast with avocado and egg;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
dinner:
- 1/2 cup delicatessen zucchini and tofu curry
- 2 cups rice.
Day 3
breakfast:
- a handful of hazelnuts;
- 3/4 cup low-fat yogurt;
- 1/2 cup blueberries;
dinner:
- apple and cheddar with pita bread;
- apple
dinner:
- stuffed peppers;
- 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 of skim milk;
- avocado toast.
dinner:
- grilled chicken breast;
- 3 art. vinaigrette with carrot and ginger.
dinner:
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage and apple
- 1/2 cooking beets.
Day 5
breakfast:
- whole bran - 250 ml;
- skim milk - 200 ml;
- carrot.
dinner:
- toast with tomato and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- Hard boiled egg;
- 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 noodles.
Day 7
breakfast:
- toast with avocado and lightly salted salmon;
- 3/4 cup skim milk;
dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. vinaigrette with carrot and ginger.
Dinner: steamed salmon with rice.
Supplements useful for weight loss
There are many different ways to lose weight. These methods also include various types of pills, medications and natural supplements. They will help you lose weight, or at least facilitate weight loss in combination with other methods.
These supplements are useful because:
- Reduce appetite.
- Reduce the absorption of nutrients such as fat.
- Increase fat burning.
Natural weight loss supplements:
- Raspberry ketones. It is a substance found in raspberries that is responsible for their distinctive scent. 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. 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 gut.
- Garcinia Cambogia Extract. This add-on is highly sought after and popular. The peel of the fruit contains hydroxylimonic 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 weight loss is the use of folk remedies to remove 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 apple cider vinegar.
- 250 ml of warm water.
- with (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 medicine for weight loss. Vitamin C in lemon helps in the oxidation of fats, and honey shows lipid-lowering activity.
you will need:
- Half a lemon.
- 2 teaspoons honey.
- 250 ml 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
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 want to become pregnant, or by women who are breastfeeding.
All prescription weight loss medications approved for use result in significant weight loss.
You can lose 3 to 7 percent of your total body weight within 12 months. This may seem like a modest amount, but it is a healthy weight loss. However, rapid weight loss with medication is difficult to achieve.
Be prepared for side effects such as nausea, constipation or diarrhea. Serious side effects are rare. For this reason, it is important to discuss treatment options carefully with your doctor.
Daily mode
It is very important to stick to a proper daily routine if you are 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 stress hormones and make weight loss much more difficult.
- Remember breakfast.
If you skip breakfast, you are unlikely to lose weight. It is important to remember to eat the right nutrients during your morning 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 when it comes to weight loss. Before you start the weight loss path, consult a dietitian to find out what is the best way to act.
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, 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 reasons for losing weight, but it can also be one of the main factors preventing you from doing so.
Weight loss plans are often accompanied by major and unexpected changes in diet and exercise that can cause health problems. That is why it is very important that weight loss is controlled by a doctor.
- Help in planning a diet.
To be successful in losing weight, you need to pay attention not only to how much you eat, but also to what you eat. By consulting with your doctor and drawing up a diet plan, you can avoid many problems and make sure that you are doing everything right.