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 extra pounds. However, many of them are harmful to health, especially short-term ones. Therefore, thinking about "how to effectively lose weight, losing excess in a month", think about the damage to the body. It often happens that in the pursuit of harmony, we do not think about health at all. And in vain.
How can you lose weight in a month
Losing weight with strict diets and hunger strikes, many have really achieved good results. But the big drawback of these methods is 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 - to lose weight, you need to choose the safest and, accordingly, long-term methods. Proper weight loss, without harm to health and the return of kilograms, consists of several activities.
If the excess leaves 1 kg per week, the person safely loses weight. The weight should never drop rapidly. To become thinner, they resort to severe dietary restrictions, but this is extremely useless - metabolic processes will be disrupted or the body will perceive this as a nutritional deficiency and begin to store energy as soon as possible.
A slow pace should not be depressing, because the result will be stable and the method is reliable. There will certainly be no harm in this, but health will only improve. In addition, it is to such a system that people who are severely overweight are recommended to resort. They will be able to lose weight effectively and smoothly.
Sometimes, of course, it is necessary to lose weight quickly, for example before an important event. In such cases, they resort to various express schemes. But you must adhere to them for a strictly prescribed number of days and not repeat them regularly.
psychological attitude
The second important point after the duration is the good emotional state. If a person has firmly decided to get rid of the excess, then nothing and no one should confuse him. Above all, don't be persuaded to eat something tasty, which is usually high in calories.
It should be noted that slow methods are not as harsh as fast ones, so the diet is not so limited and equally tasty, but low-calorie dishes it is also enough.
You need to choose a favorable moment, connect positively and not deviate from what was planned. This applies even to those who are very overweight, because you can lose weight in 8 months.
At the same time, do not recover and save your health. Moreover, during this time it takes up to 20 kilograms or even more. The only thing such people should do is to constantly consult a doctor. This applies to the elderly and those with health problems.
How to lose weight in 1, 2, 3. . . month
- 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 meals. Semi-finished products and substitutes are prohibited;
- Abundant drink - at least 1. 5 ordinary water per day. Tea, coffee and other beverages are not included in this amount;
- Systematically exclude bread and other premium flour, pastries and cakes from the diet; refined sugar; fat and trans fat (fatty meat and dairy products, lard, margarine);
- It is strongly recommended to eliminate or reduce the amount of salt consumed as much as possible;
- The menu includes more fresh fruit and fresh juice;
- Once a week, they organize a day of fasting;
- Sleep at least 7-8 hours;
- Increase in physical activity.
How to lose weight in 3 months by combining exercise and diet
A balanced diet implies a restriction in the diet of certain foods, but at the same time includes all the vitamins, micro and macro elements necessary for the body.
Sports activities should be compulsory. This is done so that it is fat deposits that are burned during weight loss, not muscle. Good weight loss does not allow such a moment. Getting rid of fat folds is simply the most convenient way to exercise.
The intensity level of the classes is selected separately in each case. Usually 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 adjust it for themselves, or they invent their own from several systems.
For example, a well-known show business star is naturally prone to being overweight and has struggled with being overweight more than once. She last recovered during pregnancy, but after she stopped breastfeeding her son, she lost a lot of weight.
Those who are interested in how a woman lost weight in just a month, while losing 12 kg, should know that she had her own technique. True, it was developed by a professional nutritionist, but took into account the individual characteristics of the singer's body and her rhythm of life.
Thus, a personal program for the fight against excess weight will be very useful. This will allow you to clearly follow the established rules, not allow excesses and confidently get rid of fat.
First of all, you need to determine exactly what weight will be optimal. This is necessary to calculate: how much you need to lose weight and for how long. Guided by the principle "no more than one kilogram in 7 days", the period of fighting excess weight is calculated.
For the calculation, you can use special formulas and calculators. One of the most popular is Brock's formula. It must indicate your height, weight, gender and body type. A calculator for body mass index, calories, ideal weight, etc. can also help you, and all this can now be found on the Internet without much difficulty.
Second, you need to calculate the daily calorie intake. This article 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 not less.
If you reduce this number, there will be a risk to health and normal functioning of the body. In addition, it is important to take into account the level of their activity and their working conditions. Sometimes this figure can be 1500 kcal, and even more for men.
Guided by daily calorie intake, you can know how much protein/carbohydrate/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 with a minimum percentage of fat as harmful.
Thirdly, having learned the required 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, then, focusing on your feelings, adjust it.
At first it will be a little difficult to keep an accurate count, to 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 particular dish.
After a week - the second, when the body adapts to the diet, you can resort to minor physical activity. Some start training right away, others take time.
Conclusion
By following these simple rules, you can lose a fairly 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.