The question of how to lose weight in a month at home worries many. This 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 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 a 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 terms of health or wellness. Set a goal for how much you would like 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 exercise, follow a diet and use other weight loss methods, you can lose up to 10 kg.
How much weight can you lose in a month
Nutritionists say the safe rate of weight loss is 0, 5 to 1 kg in 7 days. But keep in mind that everyone is individual and you may need 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 be made up 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 natural food. Do not buy products that are recycled at the factory or factory. Processed foods contain many ingredients that are not naturally present in the food.
- If you eat fast food, cook it yourself. If you need to eat fast food, buy all the ingredients and cook at home. For example, if you want to eat a burger, buy good ground beef and make it at home. Instead of buying chicken nuggets from somewhere, buy chicken breasts and bake them at home. When cooking at home, you can control what is added to each dish.
- Eat a variety of foods. Each 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 eat healthy and wholesome.
- Eat meat and fish in moderation. Since 75% of our food is made up of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our food should be made up of fish and meat products. For example, instead of eating a giant steak, roast beef with lots of vegetables.
- Proper meat. When eating meat, make sure the animal eats natural food and is treated properly. For example, cows must eat grass (not soybeans or corn) and graze freely. If you are not sure about the quality of the food, then do not eat it.
- Stop eating too much. Instead of eating to fullness, stop eating until you feel full. It is possible (and beneficial) to stop eating while there is still room in the stomach. And don’t forget that it takes time for your stomach brain to report that you’re full and fed enough.
- Dine at the dinner 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 accidentally.
- Avoid foods that are packaged and sold in a jar, box, or plastic container. Healthy food is almost never packaged in a box, jar, or plastic container. The healthiest, unprocessed foods are usually stored and served on the side of the 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 will almost certainly find that the list is long and contains many additives that you are unaware of.
- Eat foods that have a short shelf life. Healthy food doesn’t have a bunch of chemicals that trap it and allow it to lie on the shelf for years to come. If a food has a short shelf life, it is likely to be unhealthy.
- More water. Water is the healthiest drink on the planet. Carbonated drinks, energy drinks and aromatised drinks are the healthiest and should be avoided at all costs. For a flavored drink, make a lemonade with fresh lemons or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten the food yourself. One of the reasons some foods are so unhealthy is the excess of salt and sugar. Whenever possible, try to season your food with salt and sugar to 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 green 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 and more. The most important thing is to have healthy and safe sweets.
- Cook more than you eat outside. One of the best ways to eat healthier is to cook for yourself. In addition to saving a lot of money, you will also be able to control the food that gets into your food. You will not use chemicals or other additives that are harmful to your health.
- Buy organic products whenever possible. Whenever possible, buy food that is grown free of harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
Food to avoid at the table
Here are the foods to avoid when 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 beverages such as soda are one of the most unhealthy foods on the planet. They are closely related to weight gain and can be harmful to health if used regularly. |
| Pastries, biscuits and cakes | Pastries, cookies, and cakes 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 can cause many diseases. |
| Certain types of alcohol (especially beer) | Alcohol is high in calories. Beer can affect weight gain, but a moderate wine drink can even be beneficial. |
| Candy | 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 very pure flour and processed meat. |
| Ice cream | The ice cream is incredibly delicious, but very unhealthy. It is high in calories and often high in sugar. It is recommended to make ice cream yourself using less sugar and ingredients such as high-fat yoghurt and fruit. |
Sample menu for a week of weight loss
So, this weekly menu will help you lose weight.
1 day
Breakfast
- croissants with salted salmon;
- 1/3 glass of blueberries;
- 1/4 Greek yogurt
Dinner
- ravioli and soup with vegetables;
- tomato with cheddar cheese;
- cucumber slices.
Dinner
- grilled salmon;
- rice;
- a handful of walnuts;
- green beans;
Beans should be fried in olive oil, add a little salt and pepper. Add rice, season with salt and pepper, sprinkle with a portion of walnuts (finely chop in advance).
Day 2
Breakfast
- toasts with avocado and egg;
- a handful of prunes;
- 6 hazelnuts.
Dinner
- 2 cups ravioli and vegetable soups;
Dinner
- 1/2 cup squash and tofu curry
- 2 cups rice.
Day 3
Breakfast
- a handful of hazelnuts;
- 3/4 cup low-fat yogurt;
- 1/2 cup blueberry;
Dinner
- apple and cheddar with pita bread;
- Apple
Dinner
- stuffed peppers;
- a handful of spinach.
Fry the spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast
- a handful of cashews;
- 250 ml of skim milk;
- avocado toasts.
Dinner
- fried chicken breast;
- 3 p. vinaigrette with carrots and ginger.
Dinner
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage and apple
- 1/2 boiled beets.
Day 5
Breakfast
- all bran - 250 ml;
- skim milk - 200 ml;
- carrots.
Dinner
- toasts with tomato and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- Hard boiled egg;
- 1 p. m. 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 glass of skim milk;
- 1/2 cup blueberry;
Dinner
- boiled chicken breast;
- 1 cup spinach
Dinner
- 2 cups Korean beef;
- 1/2 cup boiled buckwheat soba noodles
Day 7
Breakfast
- toasts with avocado and lightly salted salmon;
- 3/4 glass of skim milk;
Dinner
- fried chicken breast;
- 1/2 medium-sized red pepper;
- 2 tbsp. Vinaigrette with carrots and ginger.
Dinner
- Steamed salmon with rice.
Supplements useful for losing weight
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 make it easier to lose weight along with other methods.
These supplements are helpful because:
- Reduce appetite.
- Reduce the absorption of nutrients such as fat.
- Increase fat burning.
Useful:
- Raspberry Ketones. It is a substance found in raspberries that is responsible for their distinctive scent. A synthetic form of this material is available 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. 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 accessory is very popular and popular. The fetal bark contains hydroxycitric acid (HCA). It is the active ingredient in Garcinia Cambogia extract, which is marketed as a diet pill.
Folk remedies
One of the effective ways to lose weight is folk remedies to help 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 slimming agent. Vitamin C in lemon helps to oxidize fat, 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 the honey. This mixture should be taken 4 times a day.
Medication use
However, it is important to note that weight loss medications are not for everyone. For example, women who are pregnant or planning to become pregnant or breastfeeding should not take prescription medications for weight loss.
All prescription weight loss drugs approved for use significantly reduce weight.
You can lose 3 to 7 percent of your total body weight in 12 months. It may seem like a small amount, but it is a healthy weight loss. However, it is unlikely that you will lose weight fast with medication.
Be prepared for side effects such as nausea, constipation, or diarrhea. Serious side effects can rarely occur. For this reason, it is important to carefully discuss treatment options with your doctor.
Day mode
It is very important to follow the correct daily regimen if you are trying to lose weight.
- Sleep enough. Sleep is always needed. Healthy sleep is 6-8 hours. If you have trouble sleeping, it will affect the production of stress hormone and will greatly prevent you from losing weight.
- Remember breakfast. If you miss breakfast, you are unlikely to lose weight. It is important to keep in mind that you need to get the right nutrients with your morning meal.
- Time for sports. Sport is the key to weight loss. Find activities that fit your daily routine.
The importance of consulting a doctor
Many people don’t know where to start when it comes to losing weight. Before you begin your weight loss journey, talk to your dietitian to find out how best to continue.
Here are some reasons to talk to your doctor before losing weight:
mental health
When a person starts losing weight, his mental health can be just as important as his physical health.
Many people experience mental health problems during weight loss, such as an eating disorder.
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 weight loss plans, there are often significant and unexpected changes in diet and exercise that can lead to health problems. This is why it is very important for weight loss to be controlled by a doctor.
Diet assistance
To lose weight successfully, you need to be careful not only about how much you eat, but also what you eat. By consulting your doctor and making a diet plan, you will avoid many problems and make sure you are doing everything right.