The problem of excess weight, unfortunately, today is one of the most relevant. 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 short-term ones. 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 pursuit of harmony, we do not think about health at all. And very much in vain.
How can you lose weight in a month
Losing weight on strict diets and hunger strikes, many 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 harm to health and the return of kilograms, consists of several activities.
If the excess leaves in the amount of 1 kg per week, then the person is losing weight safely. Weight should never drop rapidly. To become slimmer, they resort to severe dietary restrictions, but this is extremely unhelpful - metabolic processes will be disturbed or the body will perceive this as a nutritional deficiency and begin to store energy as soon as possible.
A slow pace should not 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 get better. In addition, it is to such a system that it is recommended to resort to people with severe overweight. They will be able to lose weight effectively and gently.
Sometimes, of course, there is a need for quick weight loss, for example, before an important event. In such cases, they resort to various express diets. But you need to adhere to them for a strictly prescribed number of days and do not 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. Especially you should not give in to persuasion to eat something tasty, which is usually high in calories.
It is worth noting that slow methods are not as tough as fast ones, so the diet is not limited so much and equally tasty, but low-calorie dishes, it also has enough.
You need to choose a favorable time, positively tune in and not deviate from what was planned. This applies even to those who are very overweight, because you can lose weight in 8 months.
At the same time, do not get better again and save your health. In addition, during this time it takes up to 20 or even more kilograms. The only thing such people should do is to constantly consult a doctor. This applies to the elderly and those who have any 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;
- Plentiful drink - at least 1. 5 ordinary water per 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, lard, margarine);
- It is highly 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 fasting 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 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.
Sports activities should be mandatory. This is done so that it is fat deposits that are burned during weight loss, and not muscles. Proper weight loss does not allow such a moment. Getting rid of fat folds is just the most convenient way of exercising.
The intensity level of classes is selected separately in 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 they make up their own from several systems.
For example, a well-known show business star is naturally inclined to be 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 a month, while losing 12 kg, should know that she had her own technique. True, 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 excess weight will be very helpful. This will allow you to clearly follow the established rules, not allow 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 "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. can also help. All of them can now be found on the Internet without much difficulty.
Secondly, you need to calculate the 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 no 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 this figure can be 1500 kcal, and for men even more.
Guided by the daily calorie intake, you can find out the amount of proteins / carbohydrates / fats 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 harmful.
Thirdly, having learned the required amount of proteins, carbohydrates and fats, they choose products, taking into account, of course, calorie content. First, you can make a menu for the week, and then, focusing on your feelings, adjust it.
At first, it will be a little difficult to keep an accurate count, 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 are contained in a particular dish.
After a week - the second, when the body adapts 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 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 at all.