The problem of excess weight, unfortunately, today is one of the most relevant. A large number of programs, methods and means have already been developed to combat excess kilograms. However, many of them are harmful to health, especially in the short term. Therefore, asking yourself "how to lose weight effectively by losing excess in a month", think about what damage is done to the body. It often happens that, in the search for harmony, we do not think about health. And much in vain.
How can you lose weight in a month
Losing weight with strict diets and hunger strikes, many have actually achieved good results. But the big disadvantage of such methods lies in their short-term effect. Lost weight, as a rule, returns quickly and often even in excess.
If a person wants to forget about this problem forever and not gain weight regularly - lose weight, you should choose the safest, and therefore long-term, methods. Proper weight loss without harm to health and the return of pounds consists of several activities.
If the excess comes out in the amount of 1 kg per week, the person is safely losing weight. The weight should never drop quickly. To lose weight, they resort to severe dietary restrictions, but this is extremely useless - the metabolic processes will be disturbed or the body will perceive this as a nutritional deficiency and start storing energy as quickly as possible.
A slow pace should not be depressing as the result will be stable and the method is reliable. There will definitely be no damage from this, but the health will only improve. In addition, it is this system that is recommended for people who are severely overweight. They will be able to lose weight effectively and smoothly.
Sometimes, of course, there is a need for quick weight loss, for example, before an important event. In such cases, they resort to various express diets. But you need to adhere to them for a strictly prescribed number of days and not repeat regularly.
psychological attitude
The second important point after duration is the correct emotional state. If a person has firmly decided to discard excess, nothing and no one should confuse him. Especially don't give in to persuasion to eat something tasty, which is usually high in calories.
It is worth noting that the slow methods are not as difficult as the fast ones, so the diet is not as limited and just as tasty, but low-calorie dishes also have enough.
You need to choose a favorable moment, tune in positively and not deviate from what was planned. This goes even for those who are very overweight, because you can lose weight in 8 months.
At the same time, do not improve again and save your health. Also, during this period, it takes up to 20 or more pounds. The only thing these people should do is constantly consult a doctor. This applies to the elderly and those who have a health problem.
How to lose weight in 1, 2, 3. . . months
- Do not eat 3-4 hours before going to bed. With an unbearable feeling of hunger, you can drink a glass of fat-free kefir, yogurt, etc. ;
- Eat only natural products and freshly prepared dishes. Semi-finished products and substitutes are prohibited;
- Drink abundantly - at least 1. 5 common water a day. Tea, coffee and other drinks are not included in this price;
- Consistently exclude bread and other pastries from premium flour, pastries and cakes from the diet; refined sugar; trans fats and fats (fatty meats and dairy products, lard, margarine);
- It is highly recommended to eliminate or reduce the amount of salt consumed as much as possible;
- The menu includes more fresh fruit and fresh juices;
- Once a week they set a day of fasting;
- Sleep at least 7-8 hours;
- Increase in physical activity.
How to Lose Weight in 3 Months Combining Exercise and Diet
A balanced diet involves a dietary restriction of certain foods, but at the same time it includes all the vitamins, micro and macro elements needed by the body.
Sports activities must be mandatory. This is done so that it is the fat stores that are burned during weight loss, not the muscles. Proper weight loss does not allow for this moment. Getting rid of fat folds is just the most convenient way to exercise.
The intensity level of the lessons is selected separately in each case. Generally start with the simplest and gradually increase the load. Various exercises in combination with a balanced diet give a guaranteed result in the shortest possible time, do not overload the body and allow you to lose weight with pleasure.
individual plan
You can use a ready-made program or create your own. It's quite simple. They take an already developed methodology and tweak it for themselves, or make their own from various systems.
For example, a well-known show business star is naturally inclined to be overweight and has struggled with being overweight more than once. The last time she recovered was during pregnancy, but after she stopped breastfeeding her son, she lost a lot of weight.
Anyone interested in knowing how a woman lost weight in just one month, while she lost 12 kg, should know that she had her own technique. It is true that it was developed by a professional nutritionist, but it took into account the individual characteristics of the singer's body and her rhythm of life.
Therefore, a personal program to fight excess weight will be very helpful. This will allow you to clearly follow the established rules, do not allow excess and get rid of fat with confidence.
First, you need to determine exactly what weight will be ideal. This is necessary to calculate: how much you need to lose weight and for how long. Guided by the principle "no more than a kilo in 7 days", the period of struggle with excess weight is calculated.
For calculation, you can use special formulas and calculators. One of the most popular is the Brock formula. It should indicate your height, weight, gender and body type. A calculator of body mass index, calories, ideal weight, etc. can also help. All of them can now be found on the Internet without much difficulty.
Second, you need to calculate your daily calorie intake. This item is among the most important. The required number is obtained using a special formula or the calculator above. It should be borne in mind that the minimum norm is 1200 kcal and no less.
If you reduce this number, there is a risk to the health and normal functioning of the body. In addition, it is important to take into account the level of your activity and working conditions. Sometimes this number can be 1500 kcal, and for men even more.
Guided by your daily calorie intake, you can find out how much protein/carbs/fat you need. All these substances are important for the normal functioning of all organs and systems, so you should not take, for example, all products that contain a minimum percentage of fat as harmful.
Third, having learned the necessary amount of proteins, carbohydrates and fats, they choose products, taking into account, of course, the calorie content. First, you can make a menu for the week and then, focusing on your feelings, adjust it.
At first, it will be a little difficult to keep an accurate count, constantly monitor the calorie content of dishes. But over time, this moment will become a habit and it will be possible to determine with the naked eye how many kcal are contained in a given dish.
After a week - the second, when the body adapts to the diet, you can resort to small physical activities. Some start training right away, others take a while.
Conclusion
By following these simple rules, you can lose quite a lot of excess weight. At the same time, the process is accompanied by a good mood, there are no side effects inherent in fast diets.