A woman who is thinking about losing weight often simply chooses a popular diet, more exercises, and tries to achieve success with them, but a monthly individual diet at home will be more effective. In this plan they take into account the characteristics of the body, the causes of obesity, the desired goals, the rhythm of life. Can you create yourself?
How to lose weight in a month
Weight loss during such a period is realistic even without a special rigid diet and daily exhaustive workouts. However, the main condition remains the same: you need to write a comprehensive program that takes into account menu changes, cosmetic procedures, and physical activity. Considering the size of the weight loss period, you can choose methods that do not harm your health. On the long road to a beautiful body, the first is to pinpoint the tasks you set: which zones to train, how many pounds to lose - all of which will be the basis of a month of weight loss.
Calorie content and portions
The energy value of a product is what a one-month home weight loss program requires, above all, but it’s not a call to just choose what’s under 100 kcal. Before you go to the store and put together a menu, you need to find out how many calories you can consume per day. This number can be calculated independently with any of the 3 formulas used by nutrition experts, or you can trust online calculators. Any option requires you to know your weight at the beginning of weight loss, height, be sure to specify your age.
The most important information about the calories in the menu:
- The caloric needs of those who exercise and those who live at home are different, so you need to assess your level of physical activity to lose weight properly.
- You will need to calculate your BJU ratio along with your daily caloric intake, otherwise you may not see the results of the program.
- When designing the menu, the total daily caloric content is divided to make breakfast and lunch the heaviest - they get up to 400 kcal. Snacks should be in the range of 150-200 kcal. The rest for dinner.
Drinking order
If you do not have enough water intake, weight loss will be slow, even a strict monthly diet will not help. Fat breakdown and subsequent excretion do not occur without adequate fluid intake - this is a major condition for lipolysis, so the frequency of water intake should be adjusted. However, if you drink coffee every day and think that your water balance is normal, you are very wrong: you only need clean water to break down fat, mineral water is allowed. The amount is determined by individual calculation:
- You should get 30 ml of water for every kilogram of your body weight (undesirable but available! ). To support the shape - 40 ml.
- On days when you have a workout, you need to drink more even at home because you lose fluid.
- Did you afford a coffee? We need to compensate with three times the amount of clean water. Those. 200 ml of coffee requires 600 ml of water.
- Tea, juice, and other beverages are high-calorie foods, so they are not included in the drinking regimen.
Physical activity
Regular exercise is the key to losing weight through fat loss, however, these should also be included correctly in the schedule and chosen correctly for a particular person. If you are overweight, monthly home weight loss should not mean strength training or jogging, and with a few normal fitness classes you will have little exercise. The needs of both women and men are different: the latter makes sense to pump the press, and for women, this is not desirable for a beautiful flat stomach.
The basic conditions for the activity responsible for weight loss are:
- Start with a hike.
- Aerobic exercise, which lasts 40 to 60 minutes, is the basis of a "sport routine" for losing pounds. Such workouts should be performed at least 3 times a week.
- The ideal body is a strength workout that you can do at home. However, losing weight can only supplement the main aerobic schedule to locally affect problem areas.
Nutrition program for weight loss for a month
Not for fast food, yes for vegetarian food: the classic rule of most dieting. However, this condition requires additions and clarifications, as each body must choose an individual nutrition program to make weight loss painless and the fastest for that body. Even the list of banned foods is changing. The following terms are a classic program that you can modify yourself.
What foods reduce appetite
Meals will be varied throughout the month, especially if you collect recipes for healthy food. However, in addition to general knowledge about the importance of consuming plant foods and reducing sugar sources, it is desirable to know the main fighters for beautiful figure who have fat-burning properties. These are mostly products that help reduce weight by raising the intracellular temperature, which causes an acceleration of metabolic processes. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- ginger;
- cinnamon, cloves, etc. spices;
- Cabbage;
- blueberry;
- all the greens.
In addition, you should remember the products that help suppress hunger. These are mostly sources of protein that should be included in a 30-day weight loss program. However, appetite is suppressed and:
- bell peppers;
- all legumes;
- bran;
- avocado;
- linseed;
- almond.
What should be ruled out
There are 2 lists of unwanted foods and foods, the choice of which is determined by the degree of weight loss you want. If the diet is going to last a month, you can combine them: tighten for a week, then eat for 14-20 days as usual and switch to a hard part for the rest of the month. Fat burning will be active under these conditions, and such fluctuations in the menu will also benefit the body.
The first list of foods that should be excluded from the standard program is a classic list of bans on proper nutrition:
- all confectionery, including homemade jam (sources of sugar undesirable for the figure);
- any baked goods, even yeast-free pita bread;
- semi-finished meat products purchased in a shop (their composition is far from useful);
- sausages, Viennese, pork sausages, etc. (do not carry a value to the body due to its dangerous composition);
- semolina (similar to flour according to the principle of influencing the shape);
- fatty meats (it is not the caloric content that interferes with weight loss, but the blow to the pancreas);
- preservation, pickles and pickles from the shops.
If you are looking for fast weight loss, you can tighten your meal plan for a short time by removing it and:
- cereals other than buckwheat;
- pasta;
- potato;
- Fruits other than green apples and citrus fruits of all kinds;
- fatty fish;
- salt.
How to make a meal plan
You have plenty of time to empty your excess (except if you’re in the obesity phase, which takes months to get rid of) so your weight loss diet can’t be too hard. Healthy eating will be the foundation, but you are entitled to rare rewards or fraudsters that include the opportunity to eat a little of our favorite food or food in the forbidden category. First, it will motivate you to stick to the program. Second, the body needs to "shake" so that the weight does not rise. It can be 2 such days a month.
Here are some more tips for putting together a diet:
- Pay attention to the composition of the product: proteins, especially those of plant origin, can be consumed in the evening without compromising weight loss. Carbohydrates (cereals, pasta) find their place in the morning and afternoon, as well as fats.
- Keep in mind that your diet should be compared to your workout plan (even at home): before a workout, you can eat protein with a small amount of complex carbs, then only protein.
- It is not advisable to combine the meat with porridge or pasta to avoid slowing down the pace of weight loss. It is an exception before physical activity.
- The caloric content of the menu is calculated separately for "quiet" days and training days.
Approximate menu for a month, day by day
The number of products available to you under the terms of the program is large, and the heat treatment options are great, so the variety of your diet should not be a problem. We can make cooked, fried and steamed dishes, but it is worth consuming plant foods raw if you are interested in serious weight loss in a month. A large number of meals will help prevent hunger, and small portions will help you overeat.
This is how the menu looks like in a monthly home weight loss program for 1 day of detox:
| Breakfast | Snack | Dinner | Afternoon nasi | Dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Stewed chicken breast with tomatoes | Grapefruit | Low-fat cottage cheese, greens |
| Tuesday | Rice porridge with dried apricots | Hard cheese with a cup of tea | Buckwheat porridge, asparagus | orange juice | Green salad |
| Wednesday | Steamed omelette | Low fat cottage cheese | Chicken soup with vegetables | Baked pears | Kefir, korpa |
| Thursday | Oatmeal with honey | A glass of tomato juice and cereal loaf | Braised cabbage | Steamed cheesecakes | Fried lean fish |
| Friday | Millet with pumpkin | A pair of peaches | Vegetable soup with a piece of lean meat | Boiled eggs with vegetable salad | Tomatoes, boiled shrimp, cucumbers |
| Saturday | Rice with raisins | orange | Zucchini with roasted peppers and tomatoes | Cereal bread, avocado, cheese | Low fat cottage cheese |
| Sunday | orange juice | Green apple | Cabbage salad with beets | Carrots and apple juice | Kefir, korpa |
Slimming workouts at home
It is advisable to set up a physical activity course with a professional who will help you assess your own health and select non-harmful workouts. A classic home weight loss program for a month necessarily includes any aerobic exercise, e. g. keeping your heart rate in the fat burning zone. If you have problem areas that are difficult to solve, you may want to add strength exercises to them.
Fitness program
If you are overweight, you should start with active cardio loads, which you can represent by running locally, skipping rope (if ceiling height allows), and dancing. A video course with a workout program from Jillian Michael, Sean Tee, Janet Jenkins, etc. will also be effective. In addition, you can choose exercises for a month to complete the lesson.
Force
With a normal body weight, weight loss with aerobic exercise is slow, because the body has already got rid of most of the excess, so it is necessary to supplement the program with strength training. Girls can limit themselves to a small working weight (5 kg dumbbells), it is essential to do squats from the exercises, pressure from different positions. The frequency of strength training is 2 times a week for 20-25 minutes.
Interval
If you are not obese, this physical activity option must be included. Interval training is an easy way to change your shape to the right as it is most effective in burning fat. The essence of the lesson: the exercise is performed at a high pace for 20 seconds, followed by a rest (10 seconds) and the next exercise. A workout lasts 20 minutes, which is more effective than a full hour of fitness. It is advisable to give yourself an interval load every other day.
Circular
This activity can be a classic strength and interval workout as well. The main focus is on the elaboration of all body parts: e. g. you involve the muscles of the arm first, then the back muscles, and then the abdomen, buttocks, thighs, legs, and circle are repeated. Such a workout at home is most effective when the work is of an interval nature: for example, oriental tabata.
Motivational program
Experts say the ideal option is to combine a variety of physical activities, but with a shift toward aerobic activity, which is responsible for burning fat. If you do only strength training or even just interval training, weight loss at home can be "one-sided" - or fat deposits will go away, but your body will remain swollen or you won't lose as much as you pump. up the muscles.
You can create a beautiful figure with the following weekly policies:
- Fitness on Monday.
- Tuesday - interval cardio (tabata) + stretching.
- Wednesday - recovery (rest)
- On Thursday, fitness + strength for the problem area
- Fitness on Friday.
- Saturday - recovery (rest).
- Sunday - circular force + stretching.