The problem of being overweight is unfortunately one of the most relevant today. Many programs, methods, and tools have already been developed to combat excess pounds. However, many of them are harmful to health, especially short-term ones. Therefore, when you ask yourself "how to lose weight effectively by losing excess in less than a month, " think about the damage it does to your body. It often happens that in the pursuit of harmony, we don’t think about health at all. And in vain.
How to lose weight in a month
Many people have achieved really good results with strict diets and hunger strikes. But the big disadvantage of such methods is their short-term effect. Losing weight usually returns quickly, and often even beyond.
If someone forgets this problem forever and does not want to gain weight regularly - lose weight, choose the safest and long-term methods accordingly. Proper weight loss, without compromising health and returning pounds, consists of several activities.
If the excess leaves in the amount of 1 kg per week, one will lose weight safely. Weight can never be lost quickly. To be leaner, they resort to strict dietary restrictions, but this is extremely useless - the metabolic processes are disrupted or the body perceives this as a lack of nutrients and starts storing 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 in this, but your health will only get better. In addition, the use of severely overweight people is recommended for such a system. They will be able to lose weight effectively and gently.
Sometimes, of course, you need to lose weight fast, for example, before an important event. In this case, they resort to various express diets. But you must adhere to them for a strictly defined number of days and do not repeat them regularly.
Psychological attitude
The second important point after the period is the appropriate emotional state. If a person has decided to throw away the excess, nothing and no one should confuse it. In particular, don’t be persuaded to eat something delicious that is usually high in calories.
It’s worth noting that slow methods aren’t as tough as fast ones, so your diet isn’t limited as much, and equally delicious but low-calorie foods, that’s enough.
Choose a favorable time, tune in positively, and not deviate from what was planned. This is true even for those who are overweight because they can lose weight in 8 months.
However, do not improve again and protect your health. Plus, it takes up to 20 pounds or more during this time. All people have to do is see a doctor all the time. This applies to the elderly and those who have any health problems.
How to lose weight 1, 2, 3. . . months
- Do not eat for 3-4 hours before going to bed. You can drink a glass of fat-free kefir, yogurt, etc. with an unbearable feeling of hunger. ;
- Only eat natural products and freshly prepared food. Semi-finished products and substitutes are prohibited;
- Plenty of drink - at least 1, 5 normal water per day. This amount does not include tea, coffee and other beverages;
- Consistently exclude bread and other pastries from the diet 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 several fresh fruits and fresh juices;
- A fasting day is held once a week;
- 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 limiting the diet of certain foods, but also contains all the vitamins, micro- and macro-elements needed by the body.
Sport must be made compulsory. This is done to burn the fat deposits during weight loss and not the muscles. Proper weight loss does not allow for such a moment. Getting rid of greasy wrinkles is the most comfortable way to exercise.
The intensity level of the hours is selected separately in each case. Usually start with the easiest and gradually increase the load. The various exercises combined with a balanced diet give guaranteed results in the shortest possible time, do not overload the body and allow you to lose weight with pleasure.
Unique plan
You can use a ready-made program or create your own. It's pretty simple. They take out an already developed methodology and adapt it to themselves or create their own from several systems.
For example, a well-known show business star is naturally prone to being overweight and has more than once struggled with being overweight. She recently recovered during her pregnancy, but after she stopped breastfeeding her son, she lost a lot of weight.
Those who care about how a woman lost weight in just one month while she lost 12kg should know she has her own technique. True, it was developed by a professional nutritionist, but it took into account the individual characteristics and rhythm of the singer’s body.
So a personal program to overweight will be very helpful. This will allow you to clearly follow the established rules, not allow excessive amounts and get rid of fat with confidence.
First, you need to determine exactly what weight will be optimal. This is necessary to calculate: how much to lose weight and for how long. The "no more than one kilogram in 7 days" principle is used to calculate the period of overweight.
You can use special formulas and calculators for the calculation. One of the most popular is the Brock formula. You must indicate your height, weight, gender and physique. Weight index, calories, ideal weight, etc. can also help. calculator, which can now be found on the Internet without any problems.
Second, you need to calculate your daily caloric intake. This item is one of the most important. You will get the required number using a special formula or the calculator above. It should be borne in mind that the minimum standard is 1200 kcal and not less.
Reducing this number can endanger the health and normal functioning of the body. In addition, it is important to consider their level of activity and working conditions. Sometimes that number can be 1, 500 kcal, and even more for men.
Controlled by your daily caloric intake, you can find out the amount of protein / carbohydrate / fat you need. All of these substances are important for the normal functioning of all organs and systems, so for example, do not consider any product that contains a minimum percentage of fat to be harmful.
Third, after learning the required amounts of protein, carbs and fat, they choose products that, of course, take into account their caloric content. You can create a menu for the week first and then modify it to focus on your feelings.
At first, it will be a little difficult to keep an accurate count, constantly monitoring the caloric content of your food. But over time, this moment becomes a habit and it is possible to visually determine how many kcal a given food contains.
After a week - the second, as the body adjusts to its diet, it may resort to less physical activity. Some people start training right away, others take a while.
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 at all in fast diets.