How to lose weight in a month

How to lose weight in a month

To date, there are a large number of ways and methods of losing weight, ranging from copyright methods to patented diets. Some of them offer to lose more than 10 kg in one month due to taking medications, others - to completely eliminate certain foods, and others - to resort to serious physical training. Without a doubt, each of the proposed options will be quite effective, but where is the guarantee that in a couple of months after losing weight, the volumes will not return to previous and higher rates.

Let's try to figure out how to lose weight in a month and start the process of restoring the correct metabolism, so that the weight not only reaches the desired indicators, but also continues to decline until its full normalization.

The first. Analyze the ratio of your real weight to the desired result. If you do not plan to cause irreparable harm to your health and do not want to recover by several tens of kilograms, the indicator of monthly weight loss should not exceed 5-6 percent. That is, with a weight of 100 kg, the optimal figure is 5-6 kg, and with a weight of 52 kg - 2.5 kg. Ignore this rule is not worth it. In the case of an emergency weight loss, the body will work at the limit of its capabilities and, if the normal mode is restored, it will severely regain for every lost gram.

The second. Pay attention to your diet. If you eat once or twice a day, even with a decrease in the number of calories a healthy weight loss does not threaten you. Consider switching to five to six meals a day. Due to frequent meals you will not feel hunger, therefore, reduce the amount of food consumed and, of course, begin to lose weight.

Third. Review your diet. Include more protein foods, vegetables and fruits. Do not forget about fats and carbohydrates. Their excessive amount can lead to obesity, and the lack of incorrect functioning of the metabolic system, and in the first, and in the second case, the processes of weight loss can significantly slow down or stop. Keep in mind that for weight loss, it is desirable to adhere to the following rules of the menu: the total daily caloric intake should not exceed 1200-1300 calories, the distribution of proteins, fats and carbohydrates should be built in the ratio of 35:15:50. It is recommended to exclude as much as possible from your diet baked flour products, carbonated sugary drinks and chemical sweets, the necessary amount of carbohydrates can be obtained from fruits, honey and dried fruits.

The transition to proper fractional nutrition will help to part with extra pounds painlessly and evenly in the first month, maintaining the balance of all the substances necessary for the body. You do not have to sit on a strict diet and suffer from feelings of hunger. The main thing is to approach the design and development of your daily menu. For example, curd-chocolate cream with oat pancakes for breakfast will perfectly charge you with vigor and excellent mood, chicken fillet with blue cheese sauce and rice will easily replace burger or shawarma during lunchtime, and pizza pesto during the evening meal will allow not only delicious dinner , but also calmly fall asleep without feeling hungry.