The problem of excess weight, unfortunately, is one of the most relevant today. A large number of programs, methods and means have already been developed to combat excess kilograms. However, many of them are harmful to health, especially those in the short term. Therefore, asking yourself "how to effectively lose weight by losing excess in a month", think about what harm is done to the body. It often happens that in the search for harmony one does not think about health at all. And very in vain.
How to lose weight in a month
Losing weight with strict diets and hunger strikes, many have really achieved good results. But the big disadvantage of such methods lies in their short-term effect. Lost weight, as a rule, quickly returns, 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 damage to health and the return of kilograms, consists of several activities.
If the excess leaves an amount of 1 kg per week, the person is safely losing weight. Weight should never drop rapidly. To become leaner, they resort to strict 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 shouldn't be depressing, because the result will be stable and the method is reliable. There will definitely be no harm from this, but health will only improve. In addition, it is such a system that people with severe overweight are recommended to resort to. They will be able to lose weight effectively and gently.
Sometimes, of course, rapid weight loss is needed, for example, before an important event. In such cases, they resort to various express diets. But it is necessary to adhere to them for a strictly prescribed number of days and not to repeat regularly.
Psychological attitude
The second important point after the duration is the correct emotional state. If a person has firmly decided to dump the excess, then nothing and no one should confuse him. Above all, don't give in to the persuasion to eat something tasty, which is usually high in calories.
It is worth noting that slow methods are not as hard as fast ones, so the diet is not so limited and equally tasty, but low-calorie dishes, it also has enough.
You need to choose a favorable moment, tune in positively and not deviate from what was planned. This also applies to those who are very overweight, because they can lose weight in 8 months.
At the same time, don't get better again and save your health. In addition, up to 20 or even more kilograms are needed during this period. The only thing these people should do is consult a doctor constantly. This applies to the elderly and those with health problems.
How to lose weight in 1, 2, 3. . . months
- Do not eat 3-4 hours before going to bed. With an unbearable feeling of 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;
- Plenty of drink - at least 1. 5 plain water per day. Tea, coffee and other beverages are not included in this amount;
- Constantly exclude bread and other sweets from premium flour, pastries, cakes from the diet; refined sugar; fats and trans (fatty meats 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 fruit and fresh fruit 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 involves a restriction in the diet of some foods, but at the same time includes all the vitamins, micro and macro elements necessary for the body.
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 the fat folds is just the most convenient way to exercise.
The intensity level of the classes is selected separately in each case. It usually starts with the simplest and gradually increases 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 is quite simple. They take an already developed methodology and adapt it themselves, or compose it from different systems.
For example, a well-known showbiz 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 her son, 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 of hers. 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 combat excess weight will be very useful. This will allow you to clearly follow the established rules, not to allow excess and safely 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 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 must indicate your height, weight, gender and body type. A calculator for body mass index, calories, ideal weight, etc. may also be useful. . All of them can now be found on the Internet without much difficulty.
Secondly, you need to calculate your daily calorie intake. This article 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, 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 this figure can be 1500 kcal, and for men even more.
Guided by your 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 you should not take, for example, all products containing a minimum percentage of fat as they are harmful.
Thirdly, having learned the required amount of proteins, carbohydrates and fats, they choose products, taking into account, of course, the calorie content. First, you can create a menu for the week and then, focusing on your feelings, edit it.
At first, it will be a little difficult to keep an accurate count, constantly monitor the calorie content of the dishes. But over time, this moment will become a habit and it will be possible to determine by eye how many kcal are contained in a particular dish.
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 take 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 side effects inherent in fast diets.