The question of how to lose weight at home in a month worries many people. It may seem like a daunting or even impossible task, but if you work hard and stay focused, you can do it. The secret to losing weight is eating the right diet and exercising regularly.
How to lose weight in a month
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, the time frame and nuances of your interest in the health field. Set a goal of how much weight you want to gain in a month.
You can also set goals for exercise or lifestyle factors. For example, you can set a goal of 35 minutes of exercise 4 days a week.
You can lose up to 10kg if you exercise, follow a diet and use other weight loss methods.
How many pounds can you lose in a month
Nutritionists say a safe weight loss rate is from 0. 5 to 1 kg in 7 days. However, don't forget that everyone is individual and you may be able to lose weight more slowly or faster.
Proper Nutritional Rules for Not Dieting
- 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.
Food is best eaten in its natural state. Do not buy products that are processed in factories or factories. Processed foods contain many ingredients that are not naturally found in foods.
- If you eat fast food, cook for yourself.
If you need a quick meal, buy all the ingredients and cook it at home. For example, if you want 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 can control the ingredients of each dish.
- Eat a variety of foods.
Every food component that exists in nature has its own food component. When we eat a variety of foods, we are more likely to get all the nutrients we need for a healthy diet.
- 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 consist of fish and meat products. For example, instead of eating a large steak, cook some beef with lots of vegetables.
- proper meat.
When you eat meat, make sure the animals eat whole foods and receive good treatment. For example, cows must graze on grass (not soy or corn) and they must graze freely. If you are not sure about the quality of the food, please do not consume it.
- Don't eat too much.
Instead of eating until you are completely full, stop eating until 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 full.
- Eat at the table.
Always try to eat at the table. Never eat in the car or at the table. When you decide to sit at the table and focus on your food, you are less likely to accidentally eat.
- Avoid foods that are prepackaged and sold in jars, boxes or plastic containers.
Healthy foods are almost never packaged in boxes, jars or plastic containers. The healthiest unprocessed foods are often stocked and displayed on the side of grocery stores.
- Eat foods with 5 or fewer ingredients.
If you take the time to research the ingredients of most processed and unhealthy foods, you'll almost certainly find that the list is long and contains many additives that you don't know much about.
- Eat foods with a short shelf life.
Healthy food doesn't contain a bunch of chemicals that keep it together and allow it to sit on the shelf for a year without going bad. If a food has a short shelf life, it may not be healthy.
- more water.
Water is the healthiest drink on the planet. Carbonated drinks, energy drinks, and flavored beverages are the least healthy and should be avoided at all costs. If you want a flavored drink, you can make lemonade with fresh lemons, or drink tea or water with fresh fruits and vegetables.
- Salt and sugar your own food.
One of the reasons some foods are so unhealthy is excess salt and sugar. Whenever possible, try seasoning your food yourself with salt and sugar so you can control the amount of salt or sugar. Avoid foods that contain high fructose corn syrup and MSG. For example, if you're baking cookies, sweeten them with raw brown sugar or honey.
- Desserts are being replaced by natural sweets.
We recommend eating the sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes, etc. Most importantly, they will be healthy and safe candies.
- Cook more than eat.
One of the best ways to eat healthier is to cook for yourself. In addition to saving a lot of money, you can also control what you eat. You will not use chemicals or other unhealthy additives.
- Buy organic products whenever possible.
Whenever possible, buy foods that are free of harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.
Foods to Avoid - Table
Here are the foods to avoid when trying to lose weight.
Name |
why you should avoid |
|---|---|
French Fries and Chips |
They are high in calories and easy to eat too much. |
sweet drink |
Sugar-sweetened beverages 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. |
candy |
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 very tasty but very unhealthy. It's high in calories and usually high in sugar. It is recommended that you make your own ice cream with less sugar and ingredients like full-fat yogurt and fruit. |
Weekly Weight Loss Sample Menu
So, the following weekly menu will help you lose weight.
1 day
breakfast:
- salted salmon toast;
- 1/3 cup blueberries;
- 1/4 Greek yogurt
dinner:
- wontons and vegetable soup;
- tomato with cheddar cheese;
- Cucumber slices.
dinner:
- grilled salmon;
- rice;
- a handful of walnuts;
- green beans;
You need to sauté the beans in olive oil with a pinch of salt and pepper. Add the rice, season with salt and pepper, and sprinkle with a portion of the walnuts (pre-chopped).
Day 2
breakfast:
- roasted avocado and eggs;
- a handful of plums;
- 6 hazelnuts.
Lunch: 2 cups of wonton 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 cheese with pita;
- Apple
dinner:
- stuffed peppers;
- A handful of spinach.
Sauté spinach in olive oil and add a pinch of salt and pepper.
Day 4
breakfast:
- a handful of cashews;
- 250ml skim milk;
- Avocado Toast.
dinner:
- grilled chicken breast;
- 3 Art. Balsamic vinegar with carrots and ginger.
dinner:
- a handful of cashews;
- 1/4 cup warm lentil salad with sausage and apples
- 1/2 cooked beets.
Day 5
breakfast:
- Whole wheat - 250 ml;
- Skim milk - 200 ml;
- carrot.
dinner:
- Toast with tomato and cheddar;
- 4 tablespoons. carrot strips;
- 1/2 cup cucumber;
- boiled eggs;
- 1st. toasted 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 wheat;
- 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 soba noodles.
Day 7
breakfast:
- grilled avocado and brackish salmon;
- 3/4 cup skim milk;
dinner:
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tablespoons. Balsamic vinegar with carrots and ginger.
Dinner: Steamed Salmon Rice.
Supplements that help with weight loss
There are many different ways to lose 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 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 and is responsible for its unique 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 increases fat burning and chlorogenic acid slows the breakdown of carbohydrates in the gut.
- Garcinia Cambogia Extract. This supplement is in high demand and is very popular. The peel 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 ways to lose weight is to use folk remedies to get rid of excess pounds.
- Apple Cider Vinegar.
Apple cider vinegar, like white vinegar, is a source of acetic acid, which has anti-inflammatory and anti-obesity properties and promotes weight loss.
You will need:
- 1 tablespoon apple cider vinegar.
- 250ml warm water.
- honey (optional)
Mix the first two ingredients. After mixing well, add honey. Drink this mixture twice a day.
- Lemon and Honey.
The combination of lemon juice and honey is a very popular diet pill. Vitamin C in lemon helps in the oxidation of fat, and honey has a lipid-lowering effect.
You will need:
- Half a lemon.
- 2 teaspoons honey.
- 250ml 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.
take medicine
However, it's important to note that weight loss drugs are not for everyone. For example, women who are pregnant or trying to become pregnant or who are breastfeeding should not use prescription weight loss pills.
All approved prescription weight loss medications cause significant weight loss.
In 12 months, you can lose 3% to 7% of your body weight. This may seem like a modest amount, but it's healthy for weight loss. However, rapid weight loss with the help of medication is difficult to achieve.
Be prepared for side effects like nausea, constipation, or diarrhea. Serious side effects are rare. Therefore, it is important to discuss your treatment options carefully with your doctor.
daily system
If you want to lose weight, it is very important to follow the right routine.
- enough sleep.
Sleep is always necessary. A healthy sleep duration is 6-8 hours. If you have trouble sleeping, then this will affect the production of stress hormones and greatly hinder weight loss.
- Remember breakfast.
If you skip breakfast, you are less likely to lose weight. It's important to remember to get the right nutrients during breakfast.
- excercise time.
Exercise is the key to losing weight. Find activities that fit your daily routine.
Importance of consulting a doctor
When it comes to losing weight, many people don't know where to start. Before starting your weight loss journey, consult a nutritionist for the best course of action.
Here are a few reasons why it's important to seek medical help before starting to lose 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, such as eating disorders, during weight loss.
- Healthy.
Your physical health is one of the most important reasons for losing weight, but it can also be one of the main factors preventing you from losing weight.
Weight loss programs often lead to significant and unexpected changes in diet and exercise that can lead to health problems. That's why it's so important to have your weight loss under control by your doctor.
- Help with a meal plan.
To lose weight successfully, you need to pay attention not only to how much you eat, but also what you eat. By consulting with your doctor and developing a nutrition plan, you can avoid many problems and make sure you're doing everything right.