The question of how to lose weight per month at home raises many concerns. It may seem like a daunting and even impossible task, but you can do it if you work hard and stay focused. The secret to losing weight is to eat the right diet and exercise regularly.
How to lose weight per month and how many kg
To lose weight every month, you should set goals. Setting realistic goals is a great start to your weight loss. This gives you the opportunity to monitor your progress throughout the month.
Think about how many pounds you want to lose, what time frame and nuances you are interested in in terms of health or wellness. Set goals for how much you want to gain per month.
You can also set goals for exercise or lifestyle factors. For example, you could set yourself the goal of exercising four days a week for 35 minutes.
If you do sports, stick to a diet and use other methods to lose weight, you can lose up to 10 kg.
How much weight can you lose per month?
Nutritionists say that the safe rate of weight loss is from 0, 5 to 1 kg in 7 days. However, do not forget that everyone is individual and you could lose weight slower or faster.
Rules of proper nutrition without dieting
- Eat mainly plants, vegetables, fruits, nuts, seeds and legumes. Most of our food should consist of plants, vegetables, fruits, nuts, seeds and legumes, most of which are plants, vegetables and fruits.
- Eat real food, not processed food. It is best to consume foods in a natural state. Do not buy products that are processed in a factory or factory. Processed foods contain many ingredients that are not naturally present in foods.
- If you eat fast food, cook it yourself. If you need to eat fast food, buy all the ingredients and cook it at home. For example, if you want to eat a hamburger, buy a good ground beef and make it at home. Instead of buying chicken breasts from somewhere, buy chicken breasts and cook them at home. When you cook at home, you have control over what goes into each dish.
- Eat a variety of foods. Each type of food that exists in nature has its own food composition. When we eat a variety of foods, we are more likely to get all the nutrients we need to eat healthy and wholesome food.
- Eat meat and fish in moderation. Since 75% of our food consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our food should contain fish and meat products. For example, instead of eating a giant steak, cook beef with lots of vegetables.
- Exactly the right meat. When eating meat, make sure that the animal eats natural food and receives good treatment. For example, cows must eat grass (not soy or corn) and they must graze freely. If you are not sure about the quality of the food, do not eat it.
- Stop eating too much. Instead of eating until you are full, stop eating before you are full. It is possible (and helpful) to stop eating while you still have room in your stomach. And do not forget that it takes time for the stomach to send a message to the brain that you are full and have eaten enough.
- Eat at the dinner table. Always try to eat at the dinner table. Never eat in your car or at your desk. When you decide to sit at a table and focus on food, you are less likely to eat something by accident.
- Avoid foods that are pre-packaged and sold in a jar, carton or plastic container. Healthy food is almost never packed in a box, jar or plastic container. The healthiest, unprocessed foods are usually stored and displayed on the sides of the grocery store.
- Eat foods with 5 or less ingredients. If you take the time to research the ingredients of most processed and unhealthy foods, you will almost certainly see that the list is long and contains many additives that you do not know much about.
- Eat foods that have a short shelf life. Healthy food does not contain a lot of chemicals that keep it together and allow it to lie on the shelf for a year without spoiling. If food has a short shelf life, it is probably unhealthy.
- More water. Water is the healthiest drink on earth. Carbonated drinks, energy drinks and flavored drinks are unhealthy and should be avoided at all costs. If you want a flavored drink, make lemonade with fresh lemons or drink tea or water with fresh fruits and vegetables.
- Salt and sweeten the food yourself. One of the reasons why some foods are so unhealthy is too much salt and sugar. Try to season the food yourself with salt and sugar whenever possible so you can control the amount of salt or sugar. Avoid foods high in fructose corn syrup and monosodium glutamate. For example, if you are baking cookies, sweeten them with raw sugar or honey.
- Desserts are being replaced by naturally sweet foods. We recommend eating sweets that nature gives us. Some good examples are blueberries, bananas, honey, mangoes and more. fl. The most important thing is that this will be a healthy and safe candy.
- Cook more than eat out. One of the best ways to eat healthier is to cook your own meals. In addition to saving a lot of money, you will also be able to control the foods that go into your meals. You will not use chemicals or other unhealthy additives.
- Buy organic products whenever possible. Whenever possible, buy foods that are grown free of harmful substances, hormones and antibiotics. Avoid foods that may contain harmful substances.
Food to avoid table
Here are some foods that you should avoid when trying to lose weight.
| Name | Why you should avoid |
|---|---|
| French fries and potato chips | They are high in calories and easy to overeat. |
| Sweet drinks | Sugary drinks such as soda are among the most unhealthy foods on earth. They are closely related to weight gain and can be harmful to health if consumed regularly. |
| Cakes, cookies and cookies | Baked goods, cookies and cakes are often made from unhealthy ingredients such as added sugar and refined flour. They can also contain artificial trans fats, which are very harmful and associated with many diseases. |
| Certain types of alcohol (especially beer) | Alcohol contains a lot of calories. Beer can affect weight gain, but drinking wine in moderation can even be helpful. |
| Sweets | Candy is very harmful. They contain a lot of sugar, butter and refined flour. |
| Fast food | Fast food is very high in calories and often contains unhealthy ingredients such as pure wheat and processed meats. |
| Ice cream | Ice cream is incredibly tasty but very unhealthy. It is high in calories and often high in sugar. It is recommended that you make your own ice cream using less sugar and ingredients such as wholemeal yoghurt and fruit. |
Example of a weekly menu for weight loss
So, the following weekly menu will help you lose weight.
1 day
Breakfast
- toast with salted salmon;
- 1/3 cup blueberry;
- 1/4 Greek yogurt
Dinner
- ravioli and vegetable soup;
- tomatoes with cheddar cheese;
- cucumber slices.
Dinner
- grilled salmon;
- rice;
- a handful of walnuts;
- green bean;
You need to fry the beans in olive oil, add a little salt and pepper. Add rice, season everything with salt and pepper, sprinkle with some walnuts (pre-chopped).
Day 2
Breakfast
- toast with avocado and egg;
- a handful of prunes;
- 6 hazelnuts.
Dinner
- 2 cups ravioli and vegetable soup;
Dinner
- 1/2 cup deli squash and tofu curry
- 2 cups rice.
Day 3
Breakfast
- a handful of hazelnuts;
- 3/4 cup fat-free yogurt;
- 1/2 cup blueberry;
Dinner
- apples and cheddar with pita bread;
- Apple
Dinner
- stuffed pepper;
- a handful of spinach.
Fry spinach in olive oil and add a little salt and pepper.
Day 4
Breakfast
- a handful of cashews;
- 250 ml skimmed milk;
- avocado toast.
Dinner
- grilled chicken breast;
- 3 list. vinaigrette with carrots and ginger.
Dinner
- a handful of cashews;
- 1/4 cup hot lentil salad with sausage and apples
- 1/2 boiled beets.
Day 5
Breakfast
- whole bran - 250 ml;
- skimmed milk - 200 ml;
- carrot.
Dinner
- toast with tomatoes and cheddar cheese;
- 4 tbsp. grated carrots;
- 1/2 cup cucumber;
- Hard-boiled eggs;
- 1 st. roasted almonds;
Dinner
- 1/3 cup pure Greek yogurt
- a handful of walnuts;
- chicken breast;
- 1/2 cup buckwheat porridge.
Day 6
Breakfast
- 1 cup whole bran;
- 3/4 cup skimmed milk;
- 1/2 cup blueberry;
Dinner
- boiled chicken breast;
- 1 cup spinach
Dinner
- 2 cups Korean beef;
- 1/2 cup boiled soba noodles from buckwheat
Day 7
Breakfast
- toast with avocado and slightly salted salmon;
- 3/4 cup skimmed milk;
Dinner
- grilled chicken breast;
- 1/2 medium red pepper;
- 2 tbsp. Vinaigrette with carrots and ginger.
Dinner
- Steamed salmon with rice.
Supplement useful for weight loss
There are many different ways to lose weight. These methods also include various types of pills, medicines and natural supplements. They will help you lose weight, or at least make it easier for you to lose weight when combined with other methods.
These supplements are useful because:
- Reduce appetite.
- Reduce nutrient uptake such as fat.
- Increase fat burning.
Useful:
- Raspberry Ketones. It is a substance found in raspberries that is responsible for their distinctive odor. The synthetic form of this material can be purchased as a weight loss supplement.
- Green tea extract. It is a very popular ingredient in many weight loss supplements. It increases the activity of norepinephrine, a hormone that helps burn fat.
- Green coffee bean extract. Green coffee beans are unroasted coffee beans. Caffeine can increase fat burning and chlorogenic acid can slow down the breakdown of carbohydrates in the gut.
- Garcinia Cambogia Extract. This supplement is highly sought after and popular. Fruit peel contains hydroxysitric acid (HCA). It is the active ingredient in Garcinia Cambogia extract, which is sold as a diet pill.
Folk medicine
One of the most effective ways to lose weight is to use folk remedies to get rid of excess weight.
Eplaedik
Apple cider vinegar, like white vinegar, is a source of acetic acid, which has anti-inflammatory and obesity effects and promotes weight loss.
You will need:
- 1 tablespoon apple cider vinegar.
- 250 ml hot water.
- Honey (optional)
Mix the first two ingredients together. After mixing thoroughly, add honey. Drink this mixture twice a day.
Lemon and honey
A combination of lemon juice and honey is a very popular diet remedy. Vitamin C in lemon helps oxidize fat and honey has lipid-lowering activity.
You will need:
- Half a lemon.
- 2 teaspoons of honey.
- 250 ml hot water.
Mix warm water with half a lemon. Then mix everything thoroughly and add honey. This mixture should be drunk 4 times a day.
Taking medication
However, it is important to keep in mind that weight loss drugs are not for everyone. For example, prescription drugs should not be used to lose weight in women who are pregnant or about to become pregnant, or in women who are breast-feeding.
All prescription weight loss medications approved for use result in significant weight loss.
Within 12 months, you can lose 3 to 7 percent of your total body weight from your weight. This may seem like a modest amount, but it is a healthy weight loss. However, rapid weight loss can hardly be achieved with the help of medication.
Be prepared for side effects such as nausea, constipation or diarrhea. Serious side effects can rarely occur. For this reason, it is important to carefully discuss your treatment options with your doctor.
Daily management
It is very important to follow a proper daily life if you are trying to lose weight.
- Get enough sleep. Sleep is always necessary. Healthy sleep is 6-8 hours. If you have difficulty sleeping, this will affect the production of the stress hormone and greatly prevent weight loss.
- Remember breakfast. If you skip breakfast, you are unlikely to lose weight. It is important to remember to get the right nutrients in breakfast.
- Time for sports. Sports are the key to weight loss. Find an exercise that fits into your daily routine.
The importance of consulting a doctor
Many people do not know where to start when it comes to weight loss. Before you start losing weight, consult a dietitian to find out how best to proceed.
Here are some reasons why it is important to seek medical attention before you start losing weight:
mental health
When a person begins to lose weight, mental health can be as important as physical health.
Many people experience mental health problems with weight loss, such as eating disorders.
physical health
Your physical health is one of the most important reasons to lose weight, but it can also be one of the main factors that prevents it.
Weight loss programs often include major and unexpected changes in diet and exercise that can cause health problems. Therefore, it is very important that weight loss is controlled by a doctor.
Help with weight loss
To be successful in weight loss, you must not only pay attention to how much you eat but also what you eat. By consulting your doctor and making a nutrition plan, you can avoid many problems and make sure you are doing everything right.