The question of how to lose weight in a month at home worries many. It may seem like a daunting and even impossible task, but you can handle 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 yourself a goal. Setting a realistic goal is a great start to your weight loss journey. This allows you to track your progress throughout the month.
Think about how many kilos you want to lose, what time frame and nuances you are interested in in health or wellness. Set a goal for how much weight you would like to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you can set a goal of exercising four days a week for 35 minutes.
If you play sports, stick 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 that a safe weight loss is from 0, 5 to 1 kg in 7 days. However, do not forget that everyone is individual and you may lose weight more slowly or faster.
Rules for proper nutrition without diets
- 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 are not found naturally in foods.
- If you eat fast food, make it yourself. If you need to eat fast food, buy all the ingredients and prepare 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 breast 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 found 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 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 the animal eats natural feed and gets good treatment. For example, cows should eat grass (not soy or corn) and they should graze freely. If you are not sure about the quality of the food, do not eat it.
- Do not eat too much. Instead of eating until you are 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 do not 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. Never eat in your car or at your table. When you decide to sit at a table and focus on food, you will be less likely to eat something by accident.
- Avoid foods that are 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 in stock and displayed on the sides of a grocery store.
- Eat food with 5 ingredients or less. If you take the time to research the ingredients in most processed and unhealthy foods, you will almost certainly see that the list is long and contains many additives that you do not know much about.
- Eat foods that have a short shelf life. Healthy food does not contain a lot of chemicals that hold it together and leave it on the shelf for a year without spoiling. If 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 tasteful drink, make lemonade with fresh lemons, 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 the excess of salt and sugar. Whenever possible, try seasoning your food with salt and sugar yourself 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 being replaced by naturally sweet food. We recommend eating the sweets that nature gives us. Some good examples are blueberries, bananas, honey, mango, etc. The most important thing is that it becomes healthy and safe candy.
- Cook more than eat out. One of the best ways to eat healthier is to make your own meals. In addition to saving a lot of money, you will also be able to control the foods that are included in your meals. You will not use chemicals or other unhealthy additives.
- Buy organic products whenever possible. Whenever possible, buy foods grown without harmful chemicals, hormones and antibiotics. Avoid foods that may contain harmful elements.
Food to avoid table
Here are just the foods to avoid when trying to lose weight.
| Name | Why you should avoid |
|---|---|
| French fries and potato chips | They are high in calories and easy to eat too much. |
| Sweet drinks | Sugar-sweetened beverages like sodas are among the most unhealthy foods on the planet. They are closely linked to weight gain and can be detrimental to health if ingested regularly. |
| Pastries, cookies and cakes | Pastries, cookies and cakes are often made with unhealthy ingredients such as added sugar and refined flour. They can also contain artificial trans fats, which are very harmful and associated with many diseases. |
| Certain types of alcohol (especially beer) | Alcohol contains many calories. Beer can affect weight gain, but it can even be beneficial to drink wine in moderation. |
| Candy | 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 meats. |
| Ice cream | Ice cream is incredibly 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 full fat yogurt and fruit. |
Trial 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;
- tomato with cheddar cheese;
- cucumber slices.
Dinner
- grilled salmon;
- rice;
- a handful of walnuts;
- green beans;
You need to fry the beans in olive oil, add a little salt and pepper. Add rice, season it all with salt and pepper, sprinkle a portion of walnuts (pre-finely chopped).
Day 2
Breakfast
- toast with avocado and eggs;
- a handful of prunes;
- 6 hazelnuts.
Dinner
- 2 cups ravioli and vegetable soup;
Dinner
- 1/2 cup deli squash and tofu curry
- 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 peppers;
- handful of spinach.
Saute spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast
- a handful of cashews;
- 250 ml skimmed milk;
- avocado toast.
Dinner
- grilled chicken breast;
- 3 art. 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
- 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 soba 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 carrots and ginger.
Dinner
- Salmon steamed with rice.
Dietary supplements useful for weight loss
There are many different ways to reduce weight. These methods also include different types of pills, medications 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 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 characteristic odor. 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. 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 supplement is in high demand 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 of the effective methods of losing weight is the use of folk remedies to get rid of excess weight.
Apple cider 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.
- 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 weight loss remedy. Vitamin C in lemon helps with oxidation of fats, and honey exhibits lipid-lowering activity.
You will need:
- half a lemon.
- 2 teaspoons honey.
- 250 ml of warm water.
Mix hot water with half a lemon. Then mix everything thoroughly and add honey. This mixture should be drunk 4 times a day.
Taking medicine
However, it is important to note that weight loss medication is not for everyone. For example, prescription weight loss should not be used by women who are pregnant or wanting to become pregnant, or by women who are breastfeeding.
All prescription weight loss medications approved for use 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 healthy weight loss. However, rapid weight loss with the help of drugs can hardly be achieved.
Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects can occur. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily regimen
It is very important to follow the correct 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, then it will affect the production of the stress hormone and greatly inhibit 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 breakfast meal.
- 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 begin your weight loss journey, consult with a nutritionist to find out how best to move forward.
Here are a few reasons why it is important to seek medical attention 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 experience mental health issues during weight loss, such as an eating disorder.
physical health
Your physical health is one of the main reasons to lose weight, but it can also be one of the most important factors preventing you from doing so.
Weight loss plans are often accompanied by major and unexpected changes in eating and exercise that can cause health problems. Therefore, it is very important that the weight loss is checked by a doctor.
Help with dieting
To be successful with weight loss, you need to be aware not only of how much you are eating, but also of what you are eating. By consulting your doctor and making a nutrition plan, you can avoid several problems and make sure you do everything right.