The problem of excess weight, unfortunately, is one of the most important today. A large number of programs, methods and tools have already been developed to fight excess pounds. However, many of them are harmful to health, especially the short-term ones. Therefore, by asking yourself "how to lose weight effectively by losing excess weight in a month", think about what harm is done to the body. It often happens that in search of harmony we do not think at all about health. And in vain.
How can you lose weight in a month
Losing weight on strict diets and hunger strikes, many achieved really 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, then you should choose the safest and, accordingly, long-term methods. Proper weight loss, without compromising health and gaining weight, consists of several activities.
If the excess is removed at the rate of 1 kg per week, then the person is losing weight safely. Weight should never drop rapidly. To become thinner, they use severe dietary restrictions, but this is extremely useless - metabolic processes will be disturbed or the body will perceive this as a nutritional deficiency and will begin to store energy as soon as possible. Possible.
A slow pace should not be depressing because the result will be stable and the method is reliable. Of course there will be no harm from this, but health will only improve. Moreover, it is in such a system that it is recommended to address people with severe overweight. They will be able to lose weight effectively and gently.
Sometimes, of course, there is a need for rapid weight loss, for example, before an important event. In such cases, they use different espresso diets. But you should stick to them for a certain number of days and not repeat them regularly.
Psychological attitude
The second important point after duration is the right emotional state. If a person has resolutely decided to get rid of the excess, then nothing and no one should confuse it. Especially do not give up before the persuasion to eat something tasty, which is usually high in calories.
It is worth noting that slow methods are not as difficult as fast ones, so the diet is not so limited and just as tasty, but low-calorie dishes, it also has enough.
You need to choose a favorable time, adjust positively and not deviate from what was planned. This also applies to 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. In addition, up to 20 or more kilograms are needed during this time. The only thing such people should do is to constantly consult a doctor. This applies to the elderly and those who have 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 nonfat kefir, yogurt, etc. ;
- Eat only natural products and fresh cooking. Semi-finished products and substitutes are prohibited;
- Abundant drink - at least 1. 5 plain water a day. Tea, coffee and other beverages are not included in this amount;
- Constantly exclude bread and other pastas from premium flour, pastries, sweets from the diet; refined sugar; fats and trans fats (fatty meats and dairy, lard, margarine);
- It is highly recommended to eliminate or reduce as much as possible the amount of salt consumed;
- The menu includes more fresh fruit and fresh juices;
- Once a week they organize a day of fasting;
- 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 a restriction on 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 mandatory. This is done so that fat deposits are burned during weight loss, not muscle. Proper weight loss does not allow such a moment. Removing fat wrinkles is just the most convenient way to exercise.
The intensity level of the classes is chosen 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 plans
You can use a ready-made program or create your own. It's very easy. They take an already developed methodology and adjust it themselves, or create 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. The last time she recovered during pregnancy, but after she stopped breastfeeding the boy, she lost a lot of weight.
Those who are interested in how a woman lost weight in just one month, losing 12 kg, should know that she had her technique. True, it was developed by a professional nutritionist, but it took into account the individual characteristics of the singer's body and her pace of life.
So a personal program to fight excess weight will be very useful. This will allow you to clearly follow the established rules, not to allow excess and get rid of fat with confidence.
First, you need to determine exactly which 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 struggle with excess weight is calculated.
For the calculation, you can use special formulas and calculators. One of the most popular is Brock's formula. It should indicate your height, weight, gender and body type. A calculator for body mass index, calories, ideal weight, etc. can also help. . All of these can already be found online 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 calculator above. It should be borne in mind that the minimum rate is 1200 kcal and not less.
If you reduce this number, then there will be a risk to the health and normal functioning of the body. In addition, it is important to consider their level of activity and working conditions. Sometimes this figure can be 1500 kcal, and for men even more.
Guided by your daily calorie intake, you can find out how much protein / carbohydrates / fats you need. All of these substances are important for the normal functioning of all organs and systems, so you should not consider, for example, all products that contain a minimum percentage of fat as harmful.
Third, after learning 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 maintain an accurate count, constantly monitor the caloric content of dishes. But over time, this moment will become a habit and it will be possible to determine visually how much kcal a particular dish contains.
After a week - the second, when the body adjusts to the diet, you can turn to a little physical activity. Some start training right away, others need some time.
Conclusion
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 natural side effects at all on fast diets.