The problem of excess weight, unfortunately, is one of the most pressing problems today. Numerous programs, methods and tools have been developed to combat excess weight. However, many of them are harmful to health, especially short-term. Therefore, ask yourself the question "how to lose weight effectively by losing more than a month" and think about what harm it does to the body. It often happens that when we strive for harmony, we do not think about health at all. And in vain.
How to lose weight in a month
Losing weight with strict diets and hunger strikes, many have achieved really good results. However, the great disadvantage of such methods is their short-term effect. Weight loss will be followed by fatigue and constant tiredness.
If a person wants to forget about this problem forever and does not gain weight regularly - lose weight, then you need to choose the safest and, accordingly, long-term methods. Losing weight properly without compromising your health and regaining weight is a matter of several activities.
If you have 1 kg of excess leaves per week, then you can safely lose weight. Weight should never fall too fast. They resort to strict dietary restrictions to lose weight, but this is extremely useless - metabolic processes will be disrupted or the body will perceive it as a lack of food and begin to store energy as soon as possible.
The slow tempo should not be overwhelming, because the result will be stable and the method is reliable. It will not hurt, but it will only improve your health. In addition, such a system is recommended for overweight people. They will be able to lose weight effectively and gently.
Sometimes, of course, you need to lose weight fast, for example, before an important event. In such cases, they resort to various express diets. However, you should follow them for a strictly defined number of days and do not repeat them regularly.
Psychological attitude
The second important point after the period is the correct emotional state. If a person decides to throw away the excess, then nothing and no one should confuse him. Don't give up trying to convince yourself to eat something especially tasty, usually high-calorie.
It should be noted that slow methods are not as difficult as fast ones, so the diet is not so limited and equally tasty, but low-calorie meals are enough.
You need to choose the right time, adapt positively and do not deviate from the plan. This applies even to those who are overweight, because you can lose weight in 8 months.
At the same time, do not get better and protect your health. In addition, it weighs up to 20 or more pounds during this time. The only thing such people need to do is always consult a doctor. This applies to the elderly and those with any health problems.
1, 2, 3. . . how to lose weight in a month
- Do not eat 3-4 hours before bedtime. A glass of nonfat kefir, yogurt, etc. with an unbearable feeling of hunger. ;
- Eat only natural products and freshly prepared foods. Semi-finished products and substitutes are prohibited;
- Drink plenty of fluids - at least 1. 5 liters of plain water a day. Tea, coffee and other beverages are not included in this amount;
- Eliminate bread and other sweets from high-grade flour, dough, and cakes consistently; refined sugar; fats and trans fats (fatty meat and dairy products, fats, 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;
- They fast once a week;
- sleep at least 7-8 hours;
- Increased physical activity.
How to lose weight in 3 months by combining exercise and diet
A balanced diet includes restrictions on the diet of certain foods, but at the same time contains all the vitamins, micro and macro elements necessary for the body.
Sports activities should be mandatory. This is done to have fat deposits that are burned during weight loss, not muscle. Proper weight loss does not allow such a moment. Getting rid of fat is the easiest way to exercise.
The level of intensity of lessons is selected individually in each case. Usually start with the simplest and gradually increase the load. Combined with a balanced diet, various exercises give guaranteed results 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 pretty simple. They take the already developed methodology and adapt it to themselves or create themselves from several systems.
For example, a famous show business star is naturally prone to being overweight and has struggled with excess weight several times. She recovered for the last time during her pregnancy, but lost a lot of weight after she stopped breastfeeding.
Those who are interested in how a woman loses 12 kg in just one month should know that she has her own technique. True, it was developed by a professional nutritionist, but took into account the individual characteristics of the singer's body and the rhythm of his life.
Thus, a personal program to fight excess weight will be very useful. This will allow you to clearly follow the established rules, avoid excess and get rid of fat with confidence.
First you need to determine exactly which weight is optimal. It is necessary to calculate: how much and how long it takes to lose weight. Guided by the principle of "not more than one kilogram in 7 days", the duration of the fight against excess weight is calculated.
You can use special formulas and calculators for calculations. One of the most popular is the Brock formula. It should show your height, weight, gender and body type. Body mass index, calories, ideal weight, etc. A calculator for 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 article is one of the most important. The required number is obtained using a special formula or the above calculator. It should be noted that the minimum norm is 1200 kcal and not less.
If you reduce this figure, then there is a risk to the health and normal functioning of the body. In addition, it is important to take into account their level of activity and working conditions. Sometimes this figure is 1500 kcal, and for men it can be more.
By guiding your daily calorie intake, you can find out the amount of protein / carbohydrates / fats you need. All these substances are important for the normal functioning of all organs and systems, so, for example, you should not consider all products with a minimum percentage of fat as harmful.
Third, they learn the right amount of protein, carbohydrates and fats, and, of course, choose products based on the amount of calories. First you can prepare a menu for the week, then you can adjust it by focusing on your feelings.
At first, it will be a little difficult to make accurate calculations, to constantly monitor the caloric content of food. However, over time, this moment will become a habit, and it will be possible to visually determine how many calories are in a particular bowl.
A week later - secondly, when the body adapts to the diet, you can resort to minor physical activity. Some start training immediately, while others take some time.
The result
By following these simple rules, you can lose a significant amount of excess weight. At the same time, the process is accompanied by a good mood, there are no side effects inherent in fast diets.