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How to lose weight in a month at home

effective ways to lose weight at home

Quite a large number of people these days suffer from excess weight, and at the same time, many ordinary people have no idea how to properly get rid of extra pounds without harming their own health.

If you decide to learn how to lose weight in a month at home, then first of all you need to familiarize yourself with the various methods of losing weight, and only then choose the most suitable method for yourself and gradually apply it throughout the month.

How to lose weight in a month at home without compromising your health

You should understand perfectly well that without making special efforts it will be quite difficult to achieve positive results in a month and therefore you should consider the following components of your path to a slim figure:

  1. Availability of physical activity.Here you will need to clearly decide which parts of your body need priority correction - after all, if you have a problem with abdominal volume, then it is best for you to choose abdominal exercises as a physical activity.If the problem is in the fat folds on the hips, then you will need to choose your own set of exercises specifically for them.At the same time, you should not immediately switch to active physical activity; it is best to introduce it gradually - first with a light walk before bed, then moving on to jogging, morning exercises, and a little later you can look for some effective home exercise machine for yourself.
  2. Nutrition.This is also a very important component of your new life throughout the month while you are actively losing weight, but at the same time you must also understand that you will have to adhere to the right diet even after the problem with excess weight is solved.By combining your physical efforts with proper nutrition, you will achieve the desired result much faster.Here you also need to clearly understand that you will have to change your attitude towards your own diet in order to get a beautiful, slim and toned body.Calorie intake will have to be significantly reduced, but at the same time, your body should in no case lose the necessary useful and valuable substances, therefore:
    • It is necessary to drink as much clean water as possible;
    • Reduce the amount of food to the size of your palm;
    • Eat 4-6 times a day in small portions;
    • Remove from your diet all high-calorie foods and foods containing a lot of sugar;
  3. Constant control over weight.You must learn to understand any signs that your body gives you, no matter what it is - pain, dizziness, nausea, or simply not feeling well.For example, your body cannot withstand the physical activity that you have chosen for it, in which case it is best for you to simply go on one of the most effective diets and not torment yourself with complex exercises.But at the same time, do not forget to consult with an experienced nutritionist from time to time.

Basic nutrition rules for effective weight loss

When starting to lose weight, you must understand that the optimal amount of weight that you should lose in one month should not exceed 10 kilograms, only in this case you can not fear for your health.Get ready for that.That your diet will change in the most significant way, that you will have to give up many of your favorite foods and start eating foods that were not previously on your menu.

Many people, for various reasons, often eat only a couple of times a day, while consuming fairly large amounts of food.You will need to divide your entire daily diet into 4-6 servings and try to eat them at a certain time, and not at random.

Breakfast should take place no later than 11 o'clock in the afternoon, dinner is best at least three to four hours before bedtime, lunch can be mixed in any direction, but it is advisable that it occurs in the middle of the day.If you decide not to eat after 18.00, try to adhere to this rule and not deviate from it in any way.On the other hand, if your work day ends after 18.00, you should not starve yourself.A light snack before 20.00 is quite acceptable.

Why you should eliminate sugar and salt from your diet

You still won’t be able to completely give up these food components, since they are included in almost any modern food product, but minimizing their consumption is quite simple.

Sugar quickly turns into fat in your body, so if you are a tea or coffee drinker, try to consume these drinks without sugar, replacing it, for example, with honey - but also in small quantities.In the first days of losing weight, you will really want something sweet, because since childhood, many people have become accustomed to drowning out the feeling of hunger with sweet foods, however, in fact, this is a deception and you will want to eat even more.

As for salt, it has the property of retaining water in the body, and this can quickly lead to the formation of edema and puffiness on your body.Therefore, limiting the amount of salt in food is also a necessary condition for quickly achieving the desired result.

By the way, you will have to drink a fairly large amount of water per day - from 2 to 3 liters, this is necessary to enhance metabolism and to dull that same feeling of hunger that you will experience throughout the day.At the same time, tea, coffee, soup, juices cannot serve as water - all this will be considered food.

You should know that many people who have lost weight advise drinking one glass of water every morning and evening before bed.As a result, some managed to lose several kilograms in a month without any diets.

What should your approximate daily diet look like?

  • We never skip breakfast.For high-quality weight loss, eating in the morning is extremely necessary; it is at this moment that you need to introduce carbohydrates into your diet in the form of cereals, vegetable salads, and yeast-free bread.Instead of salad, you can easily cook various steamed vegetables for breakfast, or drink a glass of ayran or kefir.
  • For lunch, it is best to prepare light soups and various low-calorie vegetable and fruit salads.
  • For dinner you can eat fish (sea and lean), a small piece of lean meat (preferably chicken breast or turkey breast, lean pieces of beef), boiled eggs are also perfect for dinner.Raw vegetables are often added to the main dish.
  • Throughout the day, you can make a couple of small snacks in the form of fruit, with the exception of high-calorie bananas.

What physical activity can be combined with basic diets?

If you want to find out how to lose the most kilograms in a month at home, then look through the recommendations of specialists, and almost everyone will give you advice on combining diet with physical activity.For those who believe that combining exercise and weight loss is not necessary, all that remains is to ask where they are going to put the skin that is sure to sag on their body after it loses 10 to 15 kilograms.

In order to effectively tighten the skin in the right places while losing weight, you don’t have to sign up for the gym - you can also exercise very effectively at home.You can:

  • Sign up for swimming in the pool;
  • Rollerblading or cycling in the evenings (in winter - skiing and skating);
  • Take at least 10 thousand steps a day, give up a sedentary lifestyle;
  • Start jogging in the morning;
  • Buy a trainer for all muscle groups and actively exercise at home.

How to tighten skin in different parts of the body while losing weight

  1. If you need to tighten the skin of your abdomen, then you simply cannot do without pumping your abs.To strengthen your lower abdomen, simply lie on the floor and try to raise your legs as high as possible above the floor and keep them suspended for as long as possible.The upper abs are strengthened in a supine position.The hands are placed behind the head, the legs are bent at the knees and the body is lifted a certain number of times in several passes (20-30 lifts are enough to start with, but over time their number should increase).
  2. If you need to remove excess skin from thinner arms, kneel down and do a supine position on your knees.By doing push-ups in this way, you will not only make your arms as beautiful as possible, but also maintain the shape of your breasts.
  3. If you need to overcome sagging skin on your thighs and legs, then you should do exercises in the form of lunges and squats as often as possible - three times in 10 sets three times a day, also increasing the load over time.

The best diets for quality weight loss at home

Diet from Israeli nutritionist Kim Protasov

It recommends active use of fermented milk products and fresh vegetables.In the very first week of your weight loss, your diet should mainly consist of boiled eggs, apples, cheese, cottage cheese, and vegetables.In weeks 2, 3 and 4, the amount of cheese is significantly reduced and steamed meat, fish or poultry is added.

According to this diet, you need to drink at least one and a half liters of water per day.This diet is contraindicated for people with gastrointestinal problems.

Japanese diet

According to this popular diet, in order to quickly lose weight and constantly maintain the acquired result, you just need to exclude from your diet: sugar and salt, alcohol, bread and any flour products.

Vegetable diet

According to this diet, you need to eat 1.5 kg of raw or steamed vegetables per day.

For variety, you can add low-fat dairy products, muesli, and rye bread to your diet.Throughout the day you can only drink water and green tea.This is what an approximate daily menu looks like on a vegetable diet:

  1. For breakfast you can eat a piece of bread with salad, yogurt and half an apple.
  2. Lunch may consist of a couple of boiled potatoes and vegetable soup, tomato and cucumber salad with a slice of bread.
  3. You can have dinner with a carrot salad with cheese, garlic and sour cream and wash it all down with green tea.

Fruit diet

But not only vegetables are suitable for the diet, you can also use fruits for these purposes; the only thing that is not recommended to be eaten here is bananas and grapes.

Your sample menu in this case would look like this:

  1. For breakfast you eat 20 g of nuts and one grapefruit;
  2. For lunch you can afford a small piece of meat and about 100 grams of berries.
  3. For an afternoon snack, we treat ourselves to a few slices of melon, a green apple and a small orange.
  4. For dinner we prepare a fruit salad and a piece of boiled fish.

How to exit any diet correctly and get the desired result

If you have followed the strictest diet for a whole month, then the next time you leave the diet you need to strictly follow the following instructions:

  • Habitual foods should be introduced into your diet gradually.Only 10 days after finishing the diet you will be able to start eating fried and fatty foods without fear for your stomach.
  • The calorie content of food can be increased by no more than 100 Kcal per day.
  • Do not eat high-calorie foods at night, so as not to return back to your previous weight in a matter of days;
  • Continue to eat often, little by little and in fractions, since you will have already developed the habit of eating this way over the past month;
  • Drink the amount of water your body needs;
  • Remove various types of cakes, donuts, soda and fast food from the menu;
  • Continue to stay in shape through physical activity.

Having chosen the right diet and fully followed all the above recommendations, you will no longer wonder how to lose weight in a month at home, because now you can get the necessary weight without much difficulty.You will be able to improve the appearance of your figure, gain a more positive attitude and outlook on life, and all this will have a very positive effect on your health.