The problem of excess weight, unfortunately, today is one of the most relevant. A huge number of programs, methods and means have already been developed to combat excess kilograms. However, many of them are harmful to health, especially those of short duration. Therefore, when asking yourself "how to lose weight effectively by losing the excess in a month", think about the damage that is done to the body. It often happens that in the search for harmony, we do not think about health at all. And much in vain.
how can you lose weight in a month
Losing weight on strict diets and hunger strikes, many really achieved good results. But the great 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 regularly gain weight, lose weight, then he should 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 comes out in the amount of 1 kg per week, then 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 - metabolic processes will be disturbed, or the body will perceive it 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 reliable. There will definitely be no damage from this, but health will only improve. In addition, it is to such a system that it is recommended to resort to severely overweight people. 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 diets. 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 duration is the correct emotional state. If a person has firmly decided to get rid of the excess, then nothing and no one should confuse him. Especially, do not give in to the persuasion of eating something tasty, which is usually high in calories.
It is worth noting that the slow methods are not as hard 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 applies even to those who are very overweight, as you can lose weight in 8 months.
At the same time, do not get better again and save your health. Moreover, during this time it carries up to 20 or even more kilograms. The only thing such people need to do is constantly consult a doctor. This applies to the elderly and those who have any health problems.
How to lose weight in 1, 2, 3. . . months
- Do not eat 3-4 hours before bedtime. With a feeling of unbearable 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;
- Abundant drink: at least 1, 5 ordinary water per day. Tea, coffee and other beverages are not included in this amount;
- Systematically exclude from the diet bread and other bakery products made from premium flour, pastries and cakes; refined sugar; fats and trans fats (fatty meat 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 fruits and fresh juices;
- Once a week they organize a fast day;
- Sleep at least 7-8 hours;
- Increased physical activity.
How to lose weight in 3 months combining exercise and diet
A balanced diet implies a restriction in the diet of certain foods, but at the same time it includes all the vitamins, micro and macro elements necessary for the organism.
Sports activities should be compulsory. This is done so that it is the fat deposits that are burned during weight loss, and not the muscles. Proper weight loss does not allow such a moment. Getting rid of fat folds is just 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.
single plan
You can use a ready-made program or create your own. It's pretty simple. They take an already developed methodology and adjust it themselves, or create their own from various systems.
For example, a well-known showbiz star has a natural tendency to be overweight and has struggled with being overweight more than once. The last time she recovered during pregnancy, but after we stopped breastfeeding her child, she lost a lot of weight.
Those who are interested in how a woman lost weight in just one month, while she lost 12 kg, should know that she had her own technique. True, it was developed by a professional nutritionist, but he took into account the individual characteristics of the singer's body and her pace of life.
So a personal program to combat excess weight will be of great help. This will allow you to clearly follow the established rules, not to allow excess and confidently get rid of fat.
First, 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 a kilogram in 7 days", the period of fighting excess weight is calculated.
For calculation, you can use special formulas and calculators. One of the most popular is Brock's formula. You must indicate his height, weight, gender and body type. A calculator for 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 article is one of the most important. The required number is obtained using a special formula or the calculator above. Keep in mind that the minimum standard is 1200 kcal and no less.
If you reduce this number, there will be a risk to the health and normal functioning of the body. In addition, it is important to take into account the level of their activity and the working conditions. Sometimes this figure can be 1500 kcal, and for men even more.
Guided by the daily calorie intake, you can find out how much protein / carbohydrate / fat you need. All these substances are important for the normal functioning of all organs and systems, so for example, all products that contain a minimum percentage of fat should not be taken as harmful.
Thirdly, having learned the required amount of protein, 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 at a glance how many kcal a particular dish contains.
After a week, the second, when the body adapts to the diet, you can resort to less physical activity. Some start training right away, others take a while.
Conclution
By following these simple rules, you can lose a fairly large amount of excess weight. At the same time, the process is accompanied by a good mood, there are no side effects inherent in crash diets.