The problem of excess weight, unfortunately, is one of the most relevant today. A large number of programs, methods and means for the fight against excess weight have already been developed. However, many of them are harmful to health, especially short-lived. Therefore, when wondering "how to lose weight effectively by losing excess in a month", think about the damage to the body. It often happens that in the search for harmony we do not think about health at all. And very in vain.
How can you lose weight in a month
Losing weight on strict diets and hunger strikes, many have achieved really good results. But the great disadvantage of such methods lies in their short-term effect. Lost weight usually returns quickly and often even excessive.
If a person wants to forget about this problem forever, and not regularly gain weight - lose weight, then you should choose the safest and, consequently, long-term methods. Proper weight loss, without harm to health and weight gain, consists of several activities.
If the excess goes away in the amount of 1 kg per week, then the person is sure to lose weight. Weight should never fall fast. To become leaner, they resort to severe dietary restrictions, but this is extremely useless - metabolic processes will be disrupted or the body will perceive it as a nutritional deficiency and begin to store energy as soon as possible.
The slow pace should not be depressing, because the result will be stable and the method reliable. There will certainly be no harm from this, but health will only get better. In addition, such a system is recommended to resort to overweight people. They will be able to lose weight efficiently and gently.
Sometimes, of course, there is a need for rapid weight loss, 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
Another important point after the duration is the correct emotional state. If a person is determined to throw away the excess, then nothing and no one should confuse him. In particular, do not be persuaded to eat something tasty, which is usually high in calories.
It is worth noting that slow methods are not as difficult as fast, so the diet is not so limited and equally tasty, but low-calorie meals, there are also enough.
You need to choose a favorable time, fit in positively and do not deviate from the planned. This applies even to those who are overweight, because you can lose weight in 8 months.
At the same time, do not heal again and preserve your health. In addition, up to 20 or even more pounds are needed during this time. The only thing such people need to do is to constantly consult a doctor. This applies to the elderly and those who have any health problems.
How to lose weight for 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 meals. Semi-finished products and substitutions are prohibited;
- Drink plenty - at least 1. 5, plain water a day. Tea, coffee and other beverages are not included in this amount;
- Consistently exclude from your diet bread and other pastries made from premium flour, pastries, cakes; refined sugar; fats and trans fats (fatty meats and dairy products, lard, margarine);
- It is advisable to eliminate or reduce the amount of salt consumed as much as possible;
- There is more fresh fruit and fresh juices on the menu;
- They organize a day of fasting once a week;
- Sleep at least 7-8 hours;
- Increased physical activity.
How to lose weight in 3 months with a combination of 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 mandatory. This is done so that when you lose weight, fat deposits are burned, not muscles. Proper weight loss does not allow such a moment. Removing fat folds is just the best way to exercise.
The degree of teaching intensity is chosen separately in each case. Usually start with the simplest and gradually increase the load. A variety of exercises combined 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 pretty simple. They take an already developed methodology and adapt it for themselves or create their own from several systems.
For example, the famous star of show business is naturally prone to being overweight and has repeatedly struggled with excess weight. She recovered for the last time during her pregnancy, but she lost a lot of weight after she stopped breastfeeding her son.
Those who are interested in how a woman lost weight in just one month and lost 12 kg, should know that she had her own technique. True, it was developed by a professional nutritionist, but it took into account the individual characteristics of the singer's body and her rhythm of life.
Therefore, a personal program for the fight against excess weight will be of great help. This will allow you to clearly follow the established rules, do not allow excess and confidently get rid of fat.
You must first determine which weight will be optimal. This is needed to calculate: how much you need to lose weight and for how long. Guided by the principle of "no more than a kilogram in 7 days", the period of struggle with excess weight is calculated.
You can use special formulas and calculators for the calculation. 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. All this can now be found on the Internet without much difficulty.
Second, you need to calculate your daily calorie intake. This item is among the most important. The required number is obtained using a special formula or the above calculator. It should be borne in mind that the minimum norm 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 take into account the level of their activity and working conditions. Sometimes that number can be 1500 kcal, and for men even more.
Guided by your daily calorie intake, you can find out the amount of protein / carbohydrates / fats you need. All these substances are important for the normal functioning of all organs and systems, so they should not be taken as harmful, for example, all products that contain a minimum percentage of fat.
Third, after learning the required amount of protein, carbohydrates and fats, they choose products, taking into account, of course, the calorie content. You can first make a menu for the week, and then, focusing on your feelings, adjust it.
In the beginning, it will be a little difficult to keep the exact number, constantly monitor the calorie content in meals. But over time, this moment will become a habit and it will be possible to determine by eye how many kcal a certain dish contains.
After a week - the second, when the body adjusts to the diet, you can resort to less physical activity. Some start training right away, others need time.
Conclusion
By following these simple rules, you can lose quite a lot of extra pounds. At the same time, the process is accompanied by a good mood, there are no side effects inherent in fast diets.