The question of how to lose weight in 1 month at home worries many people. It may seem like a difficult and even impossible task, but you can do it with hard work and focus. The secret to weight loss is to eat right 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 realistic goals 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 kilograms you want to lose, what time frame and what nuances you are interested in in the health field. 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 might set a goal of exercising 4 days a week for 35 minutes.
If you play sports, diet and apply other weight loss methods, you can lose up to 10 kg.
How much weight can you lose in a month
Nutritionists say that the safe rate of weight loss is from 0. 5 to 1 kg in 7 days. However, don't forget that everyone is individual and you may lose weight more slowly or faster.
The rules of proper nutrition without dieting
- 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 consume foods in their natural state. Do not purchase products that are processed in a factory or factory. Processed foods contain many ingredients that do not exist naturally in the 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 a hamburger, buy good ground beef and make it at home. Instead of buying chicken nuggets somewhere, buy chicken breast and cook it yourself 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 to eat in a healthy and wholesome way.
- 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 consist of fish and meat products. For example, instead of eating a giant steak, cook some beef with lots of vegetables.
- Suitable meat.
When you eat meat, make sure the animal eats natural food and is treated well. For example, cows must eat grass (not soybeans or corn) and they must eat grass free. If you are not sure about the quality of the food, then don't eat it.
- Stop overeating.
Instead of eating until you're completely full, stop eating before you feel completely full. It is possible (and helpful) to stop eating while you still have room in your stomach. And don't forget that it takes time for the stomach to send the message to the brain that you are full and have 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 the table and focus on your food, you're less likely to accidentally ingest something.
- Avoid foods that are prepackaged and sold in plastic jars, boxes or containers.
Healthy foods are almost never packaged in plastic containers, jars or containers. The healthiest, unprocessed foods are often stocked and sold on the side of the grocery store.
- Eat foods with 5 or fewer ingredients.
If you spend some time researching the ingredients of most processed and unhealthy foods, you will almost certainly find that the list is long and packed with additives that you don't know much about.
- Eat foods with a short shelf life.
Healthy foods are free of many chemicals that can hold them together and let them last on the shelf for a year without spoiling. If the food has a short shelf life, it may not be healthy.
- 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, mix lemonade with fresh lemon, or drink tea or water with fresh fruit and vegetables.
- Salt and sweeten your food yourself.
One of the reasons why some foods are so unhealthy is an excess of salt and sugar. Whenever possible, try to add salt and sugar to your foods yourself so you can control the amount of salt or sugar. Avoid foods high in fructose syrup and MSG. For example, if you're baking cookies, sweeten them with raw brown sugar or honey.
- Desserts are being replaced by naturally sweet foods.
We recommend eating sweets that nature offers. Some good examples are blueberries, bananas, honey, mango, etc. Most importantly, they 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. In addition to saving a lot of money, you'll also be in control of the food that goes into your meals. You will not use chemicals or other unhealthy additives.
- Buy organic produce whenever possible.
Whenever possible, buy foods that are grown free of 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? |
|---|---|
Fries and fries |
They are very high in calories and overeating is highly unlikely. |
Sweet drinks |
Sugary drinks like soda are among the most unhealthy foods on the planet. They are strongly linked to weight gain and can have serious health consequences if consumed regularly. |
Cakes, cookies and cakes |
Baked goods, cookies, and cakes are often made with unhealthy ingredients like 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 affect weight gain, but drinking alcohol in moderation may even be beneficial. |
Candy |
Candy is very harmful. They are high in refined sugar, butter, and flour. |
Fast food |
Fast food is extremely high in calories and often contains unhealthy ingredients like high-purity flours and processed meats. |
Cream |
Ice cream is delicious, but very unhealthy. It is high in calories and often high in sugar. You should make your own ice cream using less sugar and ingredients like high-fat yogurt and fruit. |
Sample menu to lose weight in 1 week
So, the following weekly menu will help you in losing 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;
- sliced cucumber.
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 with salt and pepper, sprinkle with walnuts (finely chopped).
Day 2
Breakfast:
- toast with butter and eggs;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
Dinner:
- 1/2 cup squash and tofu curry
- 2 cups of 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;
- an Apple
Dinner:
- stuffed pepper;
- a handful of spinach.
Saute the spinach in olive oil and add a pinch of salt and pepper.
4th
Breakfast:
- a handful of cashews;
- 250 ml of skim milk;
- Toast butter.
Dinner:
- grilled chicken breast;
- 3 arts. Vinegar with carrots and ginger.
Dinner:
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage and apples
- 1/2 boiled radish.
Day 5
Breakfast:
- whole bran - 250 ml;
- skimmed milk - 200 ml;
- a carrot.
Dinner:
- toast with tomato and cheddar cheese;
- 4 tbsp. grated carrot;
- 1/2 cup cucumber;
- Thoroughly boiled eggs;
- 1 st. roasted almonds;
Dinner:
- 1/3 cup plain Greek yogurt
- a handful of walnuts;
- chicken breast;
- 1/2 cup buckwheat porridge.
6th
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.
7th
Breakfast:
- toast with butter and lightly salted salmon;
- 3/4 cup skim milk;
Dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. Vinegar with carrots and ginger.
Dinner: steamed salmon with rice.
Useful supplement for weight loss
There are different ways to lose weight. These methods also include pills, medicines, 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 cravings.
- Reduced absorption of nutrients such as fat.
- Enhance fat burning.
Natural supplements for weight loss:
- 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 common ingredient in many weight loss supplements. It increases the action 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 very much in demand and popular. The peel of the fruit contains hydroxycitric acid (HCA). It is the active ingredient in Garcinia Cambogia extract, sold as a diet pill.
Folk remedies
One of the effective weight loss methods 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, which is anti-inflammatory, anti-obesity, 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 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. The vitamin C in lemons helps to oxidize fats and honey has lipid-lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250 ml of warm water.
Mix warm water with half a lemon. Then mix everything well and add honey. It is recommended to drink this mixture 4 times a day.
Taking medicine
However, it is important to note that weight loss pills are not for everyone. For example, women who are pregnant or trying to become pregnant should not use prescription weight loss pills, or women who are breastfeeding.
All approved prescription weight loss medications have been shown to result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total body weight from your weight. This may seem like a modest amount, but it is a healthy way to lose weight. However, rapid weight loss with the help of drugs is difficult to achieve.
Be prepared for side effects like nausea, constipation, or diarrhea. Rarely, serious side effects may occur. For this reason, it is important to discuss your treatment options carefully with your doctor.
Daily mode
It is very important to follow the right daily routine if you are trying to lose weight.
- Sleeping enough.
Sleep is always needed. Healthy sleep is 6-8 hours. If you have trouble sleeping, then this affects the production of stress hormones and greatly hinders weight loss.
- Remember breakfast.
If you skip breakfast, then you are unlikely to lose weight. It's important to remember to include the right nutrients in your morning meal.
- Time for sports.
Sports are the key to weight loss. Find an activity that fits into your daily routine.
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 with a nutritionist for 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 begins to lose weight, their mental health is just as important as their 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 to lose weight, but it can also be one of the main factors preventing you from doing so.
With a weight loss plan there are often big and unexpected changes in eating and exercising that can cause health problems. That's why it's so important to have a doctor-controlled weight loss.
- Help with diet planning.
To be successful in losing weight, you have to be careful not only about how much you eat, but also about what you eat. By consulting with your doctor and making a nutrition plan, you can avoid many problems and make sure you're doing everything right.