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 eating the right diet and exercising regularly.
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 the opportunity 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 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 of exercising four days a week for 35 minutes.
If you play sports, stick to 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 from 0. 5 to 1 kg in 7 days. However, do not forget that everyone is individual and you may be able to 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 do not exist naturally 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 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 include fish and meat products. For example, instead of eating a giant steak, cook some beef with lots of vegetables.
- Proper meat.
When you eat meat, make sure that the animal eats natural food and receives good treatment. For example, cows must eat grass (not soy or corn) and they must graze freely. If you are not sure about the quality of food, then 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 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 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 down 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 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 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 will almost certainly see that the list is long and contains many additives that you don't know much about.
- Eat food that has a short shelf life.
Healthy food doesn't contain a bunch of chemicals that keep it together and allow it to languish 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 flavored 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 why some foods are so unhealthy is the excess of salt and sugar. Whenever possible, try to season your food with salt and sugar yourself so that 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 them with raw brown sugar or honey.
- Dessert is being replaced by naturally sweet food.
We recommend eating sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, 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 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 food that is grown without harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
Foods to avoid - table
Here are the very foods to avoid when you are trying to lose weight.
Name |
Why you should avoid |
|---|---|
French fries and potato chips |
They are very high in calories and it is easy to eat too many of them. |
Sweet drinks |
Sugar-sweetened drinks like soda are among the most unhealthy foods on the planet. They are closely associated with weight gain and can have disastrous health consequences if consumed regularly. |
Pastries, cookies and cakes |
Baked goods, cookies and cakes are often made with unhealthy ingredients such as 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 wine in moderation can even be beneficial. |
Candies |
Candy 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 |
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. |
Sample 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 bean;
You need to fry the beans in olive oil, add a little salt and pepper. Add rice, season it all with salt and pepper, strew a portion of walnuts (pre-cut finely).
Day 2
Breakfast:
- toast with avocado and egg;
- a handful of prunes;
- 6 hazelnuts.
Lunch: 2 cups ravioli and vegetable soup;
Dinner:
- 1/2 cup deli 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;
- handful of spinach.
Saute spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast:
- a handful of cashews;
- 250 ml skim 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;
- skimmed 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 skimmed 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 slightly salted salmon;
- 3/4 cup skimmed milk;
Dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. vinaigrette with carrots and ginger.
Dinner: steamed salmon with rice.
Supplements Helpful for Weight Loss
There are many different ways to reduce weight. These methods also include various types of 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 appetite.
- Reduce the absorption of nutrients such as fat.
- Increase 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.
- 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 very much in 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.
Folk remedies
One of the effective methods to lose weight is the use of folk remedies to get rid of 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 warm water.
- Honey (optional)
Mix the first two ingredients. After thoroughly 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 in the oxidation of fats, and honey exhibits lipid-lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250 ml warm water.
Mix warm water with half a lemon. Then mix everything thoroughly and add honey. This mixture should be drunk 4 times a day.
Taking medications
It is important to note, however, that weight loss medications are not for everyone. For example, prescription weight loss drugs should not be used by women who are pregnant or wanting to become pregnant, or by women who are breastfeeding.
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 with the help of drugs can hardly be achieved.
Be prepared for side effects such as nausea, constipation, or diarrhea. Rarely, serious side effects may occur. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily regime
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 this will affect the production of the stress hormone and greatly hinder weight loss.
- Remember breakfast.
If you skip breakfast, then you are unlikely to lose weight. It is important to remember to get the right nutrients during the morning meal.
- Time for sports.
Sports are the key to weight loss. 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 weight loss. Before you begin your weight loss journey, consult with a dietitian to learn the best course of action.
Here are a few reasons why it's important to seek medical help before you start losing weight:
- mental health.
When a person starts 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 prevent you from doing so.
With weight loss plans often come major and unexpected changes in eating and exercise that can cause health problems. That is why it is very important that the weight loss is controlled by a doctor.
- Help with diet planning.
To be successful in weight loss, you must 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 numerous problems and make sure that you are doing everything right.