Unfortunately, the problem of excess weight, today is one of the most relevant. A large number of programs, methods and means have been developed to combat overweight. However, many of them are harmful to health, especially the short-term ones. Therefore, ask yourself "how to effectively lose weight by reducing excess in a month", think about what harms to the body. It often happens that in the pursuit of harmony, we do not think about health at all. And to no avail.
How can you lose weight in a month
Losing weight with strict diets and hunger strikes, many people have really achieved good results. But the major drawback of such methods lies in their short-term effectiveness. The normal weight loss will quickly return and even exceed the limit.
If a person wants to forget about this problem forever, and not gain weight regularly - lose weight, then you should choose the safest and most suitable, long-term methods. Lose weight reasonably, without harm to health and gain back the kilos, including some activities.
If the excess is left in the amount of 1 kg per week, then the person is safely losing weight. Weight should never be dropped quickly. To become slimmer, they must apply strict dietary restrictions, but this is extremely futile - the metabolism will be disturbed or the body will perceive this as a nutritional deficiency. and start storing energy as soon as possible.
The tempo should not be slowed down as the results will be stable and the method is reliable. Surely there will be no harm from this but the health will only get better and better. In addition, it is such a system that it is recommended to be used by people who are severely overweight. They will be able to effectively and gently lose weight.
Sometimes, of course, it's necessary to lose weight quickly, such as before an important event. In such cases, they use a variety of diets. But you need to stick to them for a strictly prescribed number of days and not repeat them as often.
Psychological attitude
The second most important point after duration is the exact emotional state. If a person has been determined to throw away the excess, then nothing and no one has to confuse him. Especially don't give in to persuading to eat something delicious, often high in calories.
It is worth noting that the slow method is not as harsh as the fast method, so the portions are not too restrictive and equally delicious, but the low calorie dish is enough.
You need to choose a favorable time, actively harmonize and not deviate from what is intended. This applies even to people who are very overweight, as you can lose weight in 8 months.
At the same time, do not let the disease return and save your health. Also, during this time, it can go up to 20 or even more kilograms. The only thing such people should do is constantly consult a doctor. This applies to the elderly and people with any 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, . . . ;
- Eat only natural products and freshly prepared dishes. Semi-finished products and substitutes are prohibited;
- Abundant drinks - at least 1. 5 normal water per day. Tea, coffee and other beverages are not included in this amount;
- Always exclude bread and other pastries from premium flours, cakes, pastries from the diet; refined sugar; fats and trans fats (fat and dairy, lard, margarine);
- We highly recommend eliminating or reducing salt intake as much as possible;
- The menu includes more fresh fruit and fresh juices;
- Once a week they arrange a fasting day;
- Sleep for at least 7-8 hours;
- Increase physical activity.
How to lose weight in 3 months by combining exercise and diet
A balanced diet includes the restriction of certain foods, but at the same time includes all the vitamins, microelements and macronutrients needed by the body.
Sports activities should be a must. This is done so that it is the accumulated fat that is burned during weight loss, not the muscle. Proper weight loss does not allow such a moment. Getting rid of fat folds is just the most convenient form of exercise.
The intensity levels of the layers are selected individually in each case. Usually start with the simplest and gradually increase the load. Various exercises combined with a balanced diet give guaranteed results in the shortest possible time, do not overload the body and allow you to lose weight as much as you want.
Personal plan
You can use the built-in program or create your own. It is quite simple. They use a developed methodology and adapt it for themselves, or they create their own out of several systems.
For example, a popular show business star tends to be overweight and has repeatedly struggled with being overweight. Most recently, she recovered during her pregnancy, but after she stopped breastfeeding her son, she lost a lot of weight.
Those who are interested in how a woman loses weight in just a month, while losing 12 kg, should know that she has her own technique. Yes, it was developed by a professional nutritionist, but taking into account the individual characteristics of the singer's body and her rhythm of life.
Therefore, an individual program to combat excess weight will be very useful. This will allow you to clearly adhere to the established rules, not to allow excess, and confidently remove fat.
First, you need to determine exactly how much weight will be optimal. This is necessary to calculate: how much weight you need to lose and for how long. Guided by the principle of "no more than one kilogram in 7 days", the time of struggling with excess weight is calculated.
For calculations, you can use special formulas and calculators. One of the most popular is Brock's recipe. It should indicate your height, weight, gender and body type. A body mass index, calories, ideal weight calculator, etc. v. may also be helpful. 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 one of the most important. The required number is obtained using a special formula or calculator above. It should be noted that the minimum norm is 1200 kcal and not less.
If you reduce this number, then there is a risk to the body's health and normal functioning. In addition, it is important to take into account their level of activity and working conditions. Sometimes this figure can be 1500 kcal, and for men even more.
Guided by daily calorie intake, you can find out how much protein/carbohydrate/fat you need. All of these substances are important for the normal functioning of all organs and systems, so you should not consider all products containing a minimal percentage of fat as harmful.
Third, after knowing the required amount of protein, carbohydrates and fat, they choose the product, taking into account the calorie content of course. First, you can make a menu for the whole week, then, focusing on your feelings, adjust it.
At first, it will be a little difficult for you to count accurately, constantly monitoring the calorie content of dishes. But over time, this moment will become a habit and with the naked eye it will be possible to determine the amount of kcal contained in a particular dish.
After a week - Monday, when the body adapts to the diet, you can use light physical activities. Some start training immediately, others take a while.
Conclusion
By following these simple rules, you can lose a fair amount of excess weight. At the same time, the process is accompanied by a good mood, without the inherent side effects of fasting.