The problem of overweight, unfortunately, is one of the most pressing today. A large number of programs, methods and tools for combating excess weight have already been developed. However, many of them are harmful to health, especially short-term ones. Therefore, when asking yourself "how to lose weight effectively by losing the excess in a month", think about what harm is done to the body. It often happens in the pursuit of harmony not to think about health at all. And very in vain.
How you can lose weight in a month
Losing weight with strict diets and hunger strikes, many have 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 gain weight regularly - to lose weight, then you need to choose the safest and long-term methods. Proper weight loss, without harm to health and weight gain, consists of several activities.
If the excess leaves the amount of 1 kg per week, then the person loses weight safely. Weight should never fall fast. To become thinner, they resort to severe dietary restrictions, but this is extremely useless - metabolic processes will be disrupted or the body will perceive this as a nutritional deficiency and will begin to store energy as soon as possible.
The slow pace should not be depressing, because the result will be stable and the method is reliable. There will certainly be no harm from this, but health will only improve. In addition, such a system is recommended to resort to severely overweight people. 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, resort to various express diets. But you should stick to them for a strictly prescribed number of days and not repeat regularly.
Psychological attitude
The second important point after the duration is the right emotional state. If a person is determined to throw away the excess, then nothing and no one should confuse him. Especially 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 limited to so many and equally delicious, but low-calorie dishes, it also has enough.
You need to choose a favorable time, be positive and do not deviate from the planned. This applies even to those who are very overweight, because you can lose weight in 8 months.
At the same time, do not recover again and save your health. In addition, during this time it takes up to 20 or even more pounds. 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 for 1, 2, 3. . . months
- Do not eat 3-4 hours before bedtime. If you are unbearably hungry, you can drink a glass of skim kefir, yogurt and more. ;
- Eat only natural products and freshly prepared meals. Semi-finished products and substitutes are prohibited;
- Abundant drink - at least 1, 5 plain water a day. This quantity does not include tea, coffee and other beverages;
- Consistently exclude from the diet bread and other pastries from premium flour, pastries, cakes; refined sugar; fats and trans fats (fatty meat and dairy products, lard, margarine);
- It is strongly 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 arrange a fast day;
- 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 restriction in the diet of certain foods, but at the same time includes all the vitamins, micro and macro elements necessary for the body.
Sports activities must be mandatory. This is done so that during weight loss you burn fat, 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 level of intensity of the classes is chosen separately for 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 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 for themselves, or create their own from several systems.
For example, a famous show business star is naturally prone to being overweight and has struggled with being overweight more than once. The last time she recovered was during 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 one month while losing 12 kg, should know that she has her own technique. It is true that it was developed by a professional nutritionist, but took into account the individual characteristics of the singer's body and her rhythm of life.
So a personal program to combat obesity will be very useful. This will allow you to clearly follow the established rules, avoid 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 of "no more than a kilogram in 7 days", the period of struggle against overweight is calculated.
You can use special formulas and calculators for calculation. 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 them can now be found on the Internet without much difficulty.
Second, you need to calculate your daily calorie intake. This element 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. It is also 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 your daily calorie intake, you can figure out the amount of protein / carbohydrates / fats you need. All these substances are important for the normal functioning of all organs and systems, so you should not consider harmful, for example, all products containing a minimum percentage of fat.
Third, after learning the necessary 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.
In the beginning it will be a little difficult to maintain an accurate number, constantly monitor the calorie content of meals. But over time, this moment will become a habit and it will be possible to determine by eye how many kcal is contained in a particular dish.
After one week - the second, when the body adapts to the diet, you can resort to minor physical activity. Some start training right away, others take time.
Conclusion
By following these simple rules, you can lose quite a lot of excess weight. At the same time, the process is accompanied by a good mood, there are no side effects inherent in fast diets.