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 do it if you work hard and stay focused. The secret to losing weight is following a proper diet and exercising regularly.
How to lose weight in a month and how many kg
To lose weight in a month, you need to set a goal. Setting a realistic goal 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 kilos you want to lose, in what time frame and the nuances that interest you in the field of health. Set a goal of how much weight you would like to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you could set a goal to exercise four days a week for 35 minutes.
If you play sports, follow a diet and use other methods of losing weight, you can lose up to 10 kg.
How much weight can you lose in a month
Nutritionists say that a safe rate of weight loss is 0. 5 to 1 kg in 7 days. However, keep in mind that each person is individual and you may be able to lose weight more slowly or more quickly.
Rules for proper nutrition without diets
- Eat mainly plants, vegetables, fruits, nuts, seeds and legumes.
Most of our diet 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 exist naturally in food.
- If you eat fast food, cook it yourself.
If you need to eat fast food, buy all the ingredients raw and cook them at home. For example, if you want to eat a hamburger, buy good ground beef and prepare it at home. Instead of buying chicken nuggets 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 to eat healthy and wholesome.
- Eat meat and fish in moderation.
Since 75% of our diet consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our diet should include fish and meat products. For example, instead of eating a giant steak, cook beef with lots of vegetables.
- Proper 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 must graze freely. If you are not sure about the quality of the 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's possible (and helpful) 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 you've had enough to eat.
- Eat at the dinner table.
Always try to eat at the dining room 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 prepackaged and sold in plastic jars, boxes, or containers.
Healthy food is rarely packaged in a plastic box, jar, or container. The healthiest unprocessed foods are usually stored and displayed on the sides of a grocery store.
- Eat foods with 5 ingredients or less.
If you take the time to research the ingredients of most processed and unhealthy foods, you'll likely 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 foods don't contain a lot of chemicals that hold them together and allow them to languish on the shelf for a year without spoiling. If the food has a short shelf life, it's probably not healthy.
- More water.
Water is the healthiest drink on the planet. Carbonated drinks, energy drinks, and flavored drinks are the least healthy and should be avoided at all costs. For a flavored drink, make lemonade with fresh lemons, or have tea or water with fresh fruits and vegetables.
- Salt and sweeten your food yourself.
One of the reasons some foods are so unhealthy is too much salt and sugar. Whenever possible, try to season your food with salt and sugar yourself so 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 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, mangoes, etc. The most important thing is that they will be healthy and safe candies.
- 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 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 food that is grown without harmful chemicals, hormones, or antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - table
These are the foods to avoid when trying to lose weight.
Name |
why you should avoid |
|---|---|
French fries and fries |
They are very high in calories and it is easy to eat too many. |
Sweet drinks |
Sugary drinks like soda are among the unhealthiest foods on the planet. They are closely associated with weight gain and can have disastrous health consequences if consumed regularly. |
Cakes, cookies and pastries |
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 many calories. Beer can affect weight gain, but drinking wine in moderation may even be beneficial. |
Candies |
Caramel is 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 |
The 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 fruit and whole yogurt. |
Sample menu for a week to lose weight.
So, the following weekly menu will help you lose weight.
1 day
Breakfast:
- toast with salted salmon;
- 1/3 cup of blueberries;
- 1/4 of Greek yogurt
Dinner:
- ravioli and vegetable soup;
- 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 the rice, season everything with salt and pepper, sprinkle with a portion of walnuts (finely pre-chopped).
Day 2
Breakfast:
- toast with avocado and egg;
- a handful of plums;
- 6 hazelnuts.
Lunch: 2 cups of ravioli and vegetable soup;
Dinner:
- 1/2 cup pumpkin and tofu curry
- 2 cups of rice.
Day 3
Breakfast:
- a handful of hazelnuts;
- 3/4 cup nonfat yogurt;
- 1/2 cup of blueberries;
Dinner:
- apple and cheddar cheese with pita bread;
- an Apple
Dinner:
- Stuffed pepper;
- handful of spinach
Saute the spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast:
- a handful of cashews;
- 250 ml of 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 chorizo and apple
- 1/2 boiled beet.
Day 5
Breakfast:
- whole bran - 250 ml;
- skimmed milk - 200 ml;
- carrot.
Dinner:
- toast with tomato and cheddar cheese;
- 4 tablespoons grated carrots;
- 1/2 cup of cucumber;
- boiled egg;
- 1sttoasted almonds;
Dinner:
- 1/3 cup plain Greek yogurt
- a handful of walnuts;
- chicken breast;
- 1/2 cup of buckwheat porridge.
day 6
Breakfast:
- 1 cup of whole grain bran;
- 3/4 cup skim milk;
- 1/2 cup of blueberries;
Dinner:
- boiled chicken breast;
- 1 cup spinach
Dinner:
- 2 cups of 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 bell pepper;
- 2 tbsp. vinaigrette with carrots and ginger.
Dinner: steamed salmon with rice.
Helpful supplements for weight loss
There are many different ways to reduce 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 when combined with other methods.
These supplements are useful because:
- Reduce appetite.
- Reduces the absorption of nutrients such as fats.
- Increases 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 popular ingredient in many weight loss supplements. It increases the activity of norepinephrine, a hormone that helps burn fat.
- Extract of green coffee beans. Green coffee beans are unroasted coffee beans. Caffeine can increase fat burning and chlorogenic acid can slow down the breakdown of carbohydrates in the intestine.
- 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 in the form of diet pills.
Home remedies
One of the effective methods to lose weight is the use of home remedies to get rid of excess weight.
- Apple vinager.
Apple cider vinegar, like white vinegar, is a source of acetic acid, which has anti-inflammatory and anti-obesity effects and promotes weight loss.
Will need:
- 1 tablespoon of apple cider vinegar.
- 250 ml of warm water.
- honey (optional)
Mix the first two ingredients. After mixing well, add the honey. Drink this mixture twice a day.
- Lemon and honey.
The combination of lemon juice and honey is a very popular remedy for weight loss. The vitamin C in lemon helps in the oxidation of fats and honey exhibits lipid-lowering activity.
Will need:
- Half lemon.
- 2 teaspoons of 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 medications
However, it is important to note that weight loss medications are not for everyone. For example, women who are pregnant or who want to become pregnant, or women who are breastfeeding, should not use prescription weight-loss medications.
All prescription weight loss drugs 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 can hardly be achieved with the help of drugs.
Be prepared for side effects like nausea, constipation, or diarrhea. In rare cases, serious side effects may 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 to 8 hours. If you have trouble sleeping, this will affect your stress hormone production and make it very difficult for you to lose weight.
- Remember breakfast.
If you skip breakfast, you are unlikely to lose weight. It's important to remember to get the right nutrients during your morning meal.
- Time for sports.
Sport is the key to losing weight. Find an activity that fits into 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, consult with a dietitian for the best course of action.
Here are some reasons why it's important to seek medical help before starting to lose 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 most important reasons to lose weight, but it can also be one of the main factors that prevents you from doing so.
With weight loss plans often come 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 with diet planning.
To be successful in losing weight, you need to be careful not only with how much you eat, but also what you eat. By consulting with your doctor and making a meal plan, you can avoid many problems and make sure you're doing everything right.