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How to lose weight at home in a month

effective ways to lose weight at home

Today, many people 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 lose weight at home in a month, you must first familiarize yourself with the various methods of losing weight and only then choose the most suitable method for you and apply it gradually throughout the month.

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

You should fully understand that without special efforts it will be quite difficult to achieve positive results in a month, and therefore you should consider the following components on your way to a slim figure:

  1. Availability of physical activity.Here you need to clearly decide which parts of the body need to be corrected as a priority - because if you have a problem with abdominal volume, it is best to choose abdominal exercises as a physical activity.If the problem is in the fat folds on the hips, you need to choose your own exercises specifically for these folds.At the same time, you should not immediately switch to active physical activity;It's best to introduce it gradually - first with a light walk before bed, then with jogging and morning exercises, and a little later you can look for an effective home training device.
  2. Nutrition.This is also a very important part of your new life throughout the month, while you are actively losing weight, but at the same time you also need to understand that even after solving the excess weight problem, you need to stick to proper nutrition.By combining your physical efforts with proper nutrition, you will achieve the desired result much faster.Here you also need to understand that in order to get a beautiful, slim and toned body, you need to change your attitude towards your own diet.Calorie intake must be significantly reduced, but at the same time your body must not 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 all high-calorie and high-sugar foods from your diet;
  3. Constant control over weight.You need to learn to understand all the signs your body is giving you, no matter what it is - pain, dizziness, nausea or simply feeling unwell.For example, your body cannot withstand the physical activity you have chosen.In this case, it is best if you simply follow one of the most effective diets and do not torment yourself with complex exercises.But do not forget to consult an experienced nutritionist from time to time.

Basic nutritional rules for effective weight loss

When starting to lose weight, you need to understand that the optimal amount of weight that you should lose in a month should not exceed 10 kilograms.Only in this case you do not have to be afraid for your health.Be prepared.That your diet will fundamentally change, that you will have to give up many of your favorite foods and start eating foods that were not on your diet before.

For various reasons, many people often only eat a few times a day and consume relatively large amounts of food.You need to divide your entire daily diet into 4-6 portions and try to eat them at a specific time and not randomly.

Breakfast should take place no later than 11 o'clock in the afternoon, dinner is best done at least three to four hours before going to bed, lunch can be mixed as desired, but it is recommended that it takes place in the middle of the day.If you decide not to eat anything after 6 p.m., try to follow this rule and not deviate from it in any way.On the other hand, if your working day ends after 6 p.m., you shouldn't go hungry.A light snack before 8 p.m. is perfectly acceptable.

Why you should cut sugar and salt from your diet

You still won't be able to do without these food components completely, as they are contained in almost every modern food, but minimizing their consumption is very easy.

Sugar quickly turns into fat in your body.So if you drink tea or coffee, try to consume these drinks without sugar and replace it with honey, for example - but also in small amounts.In the first days of losing weight, you will definitely crave something sweet, because since childhood, many people have gotten used to drowning out the feeling of hunger with sweet foods.However, in reality this is a deception and you will want to eat even more.

Salt has the property of retaining water in the body, which can quickly lead to the formation of edema and swelling on the body.Therefore, limiting the amount of salt in food is also a necessary condition to quickly achieve the desired result.

By the way, you need to drink quite a lot of water every day - 2 to 3 liters, this is necessary to boost metabolism and curb the same feeling of hunger that you will feel throughout the day.At the same time, tea, coffee, soup and juices cannot serve as water - all this is considered food.

You should know that many people who have lost weight are recommended to drink a glass of water every morning and evening before going to bed.As a result, some people managed to lose several kilograms within a month without dieting.

What should your approximate daily diet look like?

  • We never skip breakfast.For quality weight loss, eating in the morning is extremely important;At this moment, you need to include carbohydrates in your diet in the form of cereals, vegetable salads and yeast-free bread.Instead of salad, you can prepare various stewed 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 prepare a few small snacks in the form of fruit, with the exception of high-calorie bananas.

Which physical activity can be combined with an alkaline diet?

If you want to find out how to lose the most kilograms in a month at home, look at the recommendations of specialists, and almost everyone will give you advice on combining diet and physical activity.Anyone who believes that a combination of exercise and weight loss is not necessary is left with the question of where to get the skin that inevitably becomes sagging after a weight loss of 10 to 15 kilograms.

In order to effectively tighten the skin in the right places while losing weight, you don't necessarily have to join the gym - you can also train very effectively at home.You can:

  • Sign up to swim in the pool;
  • Inline skating or cycling in the evening (skiing and skating in winter);
  • Take at least 10,000 steps a day and give up a sedentary lifestyle.
  • Start jogging in the morning;
  • Buy a trainer for all muscle groups and actively train at home.

How to tighten the skin on different parts of the body and lose weight at the same time

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

The best diets for high-quality weight loss at home

Diet from Israeli nutritionist Kim Protasov

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

Following 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 consistently maintain the achieved result, you only need to exclude sugar and salt, alcohol, bread and all flour products from your diet.

Vegetable diet

Following this diet, you need to eat 1.5 kg of raw or stewed vegetables every day.

For variety, you can incorporate low-fat dairy products, muesli and rye bread into your diet.You can only drink water and green tea throughout the day.This is what an approximate daily plan looks like with a plant-based diet:

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

fruit diet

But not only vegetables are suitable for nutrition, you can also use fruits for these purposes;The only things you shouldn't eat here are bananas and grapes.

Your example menu would look like this in this case:

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

How to end any diet correctly and achieve the desired result

If you have followed the strictest diet for a whole month, the next time you stop the diet, you must strictly follow the following instructions:

  • Ordinary foods should be introduced into your diet gradually.Only 10 days after stopping the diet, you can eat fried and fatty foods without worrying about your stomach.
  • The calorie content of food can be increased by a maximum of 100 Kcal per day.
  • Do not eat high-calorie foods at night so as not to return to your old weight within a few days.
  • Continue to eat often, little by little and in portions, since you have already gotten into the habit of eating this way over the last month;
  • Drink as much water as your body needs.
  • Remove different types of cakes, donuts, soda and fast food from the menu.
  • Continue to stay in shape through physical activity.

If you have chosen the right diet and fully followed all of the above recommendations, you will no longer wonder how to lose weight in a month at home, because now you can achieve the required 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.