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 weight loss is proper nutrition and regular exercise.
How to lose weight in a month and how many pounds
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 a chance to track your progress throughout the month.
Think about how many pounds you want to lose, what time frame and what shades you are interested in in the field of 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 could aim to exercise four days a week for 35 minutes.
If you play sports, follow a diet and use other methods of weight loss, you can lose up to 10 pounds.
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 different and maybe you can 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 better to consume food in its natural state. Do not buy products that are processed in a factory or factory. Processed foods contain many ingredients that are not naturally present in food.
- If you eat fast food, cook it yourself. If you need to eat fast food, buy all the raw materials 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 cooking at home, you have control over what goes into each dish.
- Eat a variety of foods. Every 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.
- The right meat. When eating meat, make sure that the animal eats natural food and receives good treatment. For example, cows should 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 until you are full, stop eating before you feel full. It is possible (and useful) to stop eating while you still have space 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 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 foods are almost never packaged in a box, jar or plastic container. The healthiest, unprocessed foods are usually stored and displayed on the side of a grocery store.
- Eat foods with 5 or fewer ingredients. 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 do not know much about.
- Eat foods that have a short shelf life. Healthy food does not contain a lot of chemicals that keep it together and let it wither on the shelf for a year without spoiling. If foods have a short shelf life, they are 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 own food. One of the reasons why some foods are so unhealthy is the excess salt and sugar. Whenever possible you should have all four of these components in place for launch to maximize profits. 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 replaced by natural sweet foods. We suggest eating the sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, etc. The most important thing is that these 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 food that goes into your meals. You will not use chemicals or other unhealthy additives.
- Buy organic products whenever possible. Whenever possible you should have all four of these components in place for launch to maximize profits. Avoid foods that may contain harmful elements.
Foods to avoid at the table
Here are the same foods to avoid when trying to lose weight.
| Name | Why you should avoid |
|---|---|
| French fries and chips | They have a lot of calories and are easy to consume too. |
| Sweet drinks | Sugary drinks like soda are one of the most unhealthy foods on the planet. They are closely linked to weight gain and can be detrimental to health if consumed 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 consuming 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 | The ice cream is incredibly tasty, but very unhealthy. It has many calories and is often high in sugar. It is recommended to make your own ice cream using less sugar and ingredients such as yogurt with full fat 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 vegetable soup;
- tomato with cheddar cheese;
- cucumber slices.
Dinner
- grilled salmon?
- rice;
- a handful of nuts;
- green beans?
You need to fry the beans in olive oil, add a little salt and pepper. Add the rice, season with salt and pepper, drain a portion of walnuts (pre-cut finely).
Day 2
breakfast
- toast with avocado and egg;
- a handful of plums;
- 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 nonfat yogurt.
- 1/2 cup blueberries;
Dinner
- apple and cheddar with pie;
- 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 cashew nuts;
- 250 ml skim milk?
- avocado toast.
Dinner
- grilled chicken breast;
- 3 art. vinaigrette with carrots and ginger.
Dinner
- a handful of cashew nuts;
- 1/4 cup hot 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 ag. roasted almonds?
Dinner
- 1/3 cup plain greek yogurt
- a handful of nuts;
- 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 tablespoons vinaigrette with carrots and ginger.
Dinner
- Steamed salmon with rice.
Supplements useful for weight loss
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 facilitate weight loss 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 and 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 slimming supplements. 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 as a diet pill.
Folk remedies
One of the effective methods to lose 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 hot 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 weight loss treatment. Vitamin C in lemon helps in the oxidation of fats and honey has a lipid-lowering effect.
You will need:
- Half a lemon.
- 2 teaspoons honey.
- 250 ml hot water.
Mix hot water with half a lemon. Then mix everything well and add the honey. This mixture should be drunk 4 times a day.
Drug intake
It is important to note, however, that weight loss drugs are not for everyone. For example, prescription weight loss drugs should not be used by women who are pregnant or want to become pregnant or by women who are breast-feeding.
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. This may seem like a modest amount, but it is a 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 routine
It is very important to follow the right daily routine if you are trying to lose weight.
- Sleep enough. Sleep is always necessary. Healthy sleep is 6-8 hours. If you have trouble sleeping, then this will affect the production of stress hormone and will greatly prevent 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 breakfast.
- Time for sports. Sport is the key to weight loss. Find an activity that fits your daily routine.
The importance of consulting a doctor
Many people do not know where to start when it comes to weight loss. Before embarking on your weight loss journey, consult a nutritionist to learn how to do better.
Here are some reasons why it is important to seek medical help before you start losing weight:
mental health
When a person begins to lose 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 that prevent you from doing so.
Weight loss plans often lead to significant and unexpected changes in diet and exercise that can cause health problems. That is why it is very important that weight loss is monitored by a doctor.
Help with the diet
To succeed in weight loss, you need to be careful not only how much you eat, but also what you eat. If you consult your doctor and make a diet plan, you can avoid many problems and make sure you do everything right.