The problem of overweight, unfortunately, is one of the most relevant today. A large number of programs, methods and means have already been developed to combat unnecessary kilograms. However, many of them are harmful to health, especially in the short term. So, if you are wondering "how to effectively lose weight by losing excess in a month", think about what harm is being done to the body. It often happens that in the pursuit of harmony we do not think about health at all. And very much in vain.
How to lose weight in a month
Losing weight on strict diets and hunger strikes, many achieved really good results. The great disadvantage of such methods lies in their short-term effect. The lost weight usually returns quickly and often in excess.
If a person forever forgets about this problem and does not want to regularly gain weight - lose weight, you 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 falls at the rate of 1 kg per week, the person will certainly lose weight. The weight should never come off quickly. In order to get leaner, they resort to strict dietary restrictions, but this is extremely unhelpful - metabolic processes will be disrupted, or the body will perceive this as a lack of nutrients and will begin to store energy as soon as possible.
A slow pace should not be depressing as the result is stable and the method is reliable. It definitely won't hurt, but health will only get better. In addition, it is recommended to resort to such a system for people who are very overweight. You will be able to lose weight effectively and gently.
Sometimes, of course, rapid weight loss is necessary, for example before an important event. In such cases, they resort to various express diets. But you must comply with them for a strictly prescribed number of days and not repeat them regularly.
psychological attitude
The second important point after the duration is the right emotional state. If a person is determined to dump the excess, then nothing and no one should confuse him. Above all, don't be persuaded to eat something tasty that is usually very high in calories.
It is worth noting that slow methods are not as harsh as fast ones, so the diet is not so restricted and it is just as tasty, but low-calorie dishes also have enough.
You have to choose a good time, stay positive and not deviate from what was planned. This also applies to those who are severely overweight as you can lose weight in 8 months.
At the same time, you will not recover and save your health. In addition, during this period it takes 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 health problems.
As seen in 1, 2, 3 . . . months
- Do not eat 3-4 hours before bedtime. With an unbearable feeling of hunger, you can drink a glass of fat-free kefir, yogurt, etc. ;
- Eat only natural products and freshly prepared food. Semi-finished products and substitutes are prohibited;
- Drink plenty - at least 1. 5 plain water a day. Tea, coffee and other drinks are not included in this amount;
- Consistently exclude bread and other pastries from premium flour, pastries, cakes from the diet; refined sugar; fats and trans fats (fatty meat and dairy products, lard, margarine);
- It is highly recommended to eliminate or reduce salt consumption as much as possible;
- The menu includes more fresh fruit and fresh juices;
- Once a week they hold 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 involves 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.
Sport activities should be compulsory. This is done so that when you lose weight, fat deposits are burned, and not muscle. Proper 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 lessons is selected separately in each case. Usually start with the easiest and gradually increase the load. Various exercises in combination with a balanced diet will give a guaranteed result in the shortest possible time, will not overload the body and will allow you to lose weight with pleasure.
Individual planning
You can use a ready-made program or create your own. It's pretty easy. You take a methodology that has already been developed and adapt it for yourself or put together your own from several systems.
For example, a well-known show business star is naturally prone to being overweight and has struggled with it more than once. The last time she 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. Although it was developed by a professional nutritionist, it took into account the individual characteristics of the singer's body and her rhythm of life.
A personal program against obesity is very helpful. This will allow you to clearly follow the established rules, not allow excess and safely get rid of fat.
First you need to determine exactly what weight is optimal. This is necessary in order 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 time of the struggle with excess weight is calculated.
For the calculation, you can use special formulas and calculators. One of the best known is Brock's formula. It must state your height, weight, gender and body type. A calculator for body mass index, calories, ideal weight, etc. is also helpful. All of this can now be found on the Internet without much effort.
Second, you need to calculate the daily calorie intake. This article is one of the most important. The required number is determined using a special formula or the above calculator. It should be noted that the minimum norm is 1200 kcal, and no less.
If you reduce this figure, there is a risk to health and the normal functioning of the body. In addition, it is important to consider the level of their activity and working conditions. Sometimes this number can be 1500 kcal, and even more for men.
You can use daily calorie intake to determine the amount of protein/carbohydrate/fat you need. All these substances are important for the normal functioning of all organs and systems, so, for example, you should not take all products with a minimum percentage of fat as harmful.
Thirdly, having learned the required amount of proteins, carbohydrates and fats, they choose products, of course, taking into account the calorie content. First you can create a menu for the week and then customize it by focusing on your feelings.
At first it will be somewhat difficult to count accurately and constantly monitor the calorie content of dishes. But over time, this moment will become a habit, and it will be possible to determine by eye how many kcal there are in a particular dish.
After a week - the second, when the body adjusts to the diet, you can resort to minor physical activity. Some start training right away, others take a while.
Conclusion
By following these simple rules, you can lose quite a large amount of excess weight. At the same time, the process is accompanied by a good mood, fast diets do not have any side effects at all.