A woman thinking of losing weight often simply chooses a popular diet, some exercises and tries to be successful with them, but a monthly weight loss program at home will be more effective. In this plan, the characteristics of the body, the reasons for weight gain, the desired goals, the rhythm of life are taken into account. Can you compose your own?
How to lose weight in a month
Losing weight in such a short period of time is possible even without a particularly rigorous diet and grueling daily workouts. However, the main condition will not change: you must write a comprehensive program that will take into account changes in the menu, cosmetic procedures and physical activity. Taking into account the scale of the period of weight loss, you can choose methods that do not affect your health. The first in the long journey to a beautiful body will be the exact definition of the tasks set: what areas to train, how many kg to lose - all this will form the basis of a weight loss schedulein a month.
Calorie content and portion
The caloric value of the product is the first thing to look for in a one month home weight loss program, but this is not an appeal to just choose what has less than 100 kcal. Before you go to the store and create a menu, you'll have to figure out how many calories you can eat each day. This number can be calculated independently using any of the 3 formulas used by nutritionists, or you can rely on online calculators. Any plan also requires you to know your weight when starting to lose weight, height, remember to specify age.
Highlights regarding calories on the menu:
- Calorie requirements for exercisers and people living at home are different, so you must assess your physical activity level to lose weight accordingly.
- Along with your daily calorie intake, you will need to calculate your BJU ratio, otherwise you may not see results from the program.
- When planning the menu, the entire daily calorie intake is broken down so that breakfast and lunch are the "heaviest" - they get up to 400 kcal. Snacks should be in the range of 150-200 kcal. The rest is for dinner.
Drinking mode
If your water intake is low, weight loss will be slow, and even a strict monthly diet won't help. Fat breakdown and their subsequent excretion without adequate fluid intake will not occur - this is a key condition for lipolysis, so the frequency of water consumption will also have to be adjusted. . However, if you drink coffee every day and think that water balance is normal, you are wrong a lot: lipolysis only needs purified water, mineral water is fine. Its amount is determined by separate calculation:
- You need to get 30 ml of water per kg of body weight (not desirable, but available! ). To support the figure - 40 ml.
- On the days you exercise, even at home, you'll have to drink more, because you're losing fluids.
- Did you allow yourself some coffee? We will have to compensate three times the amount of clean water. The other things. 200 ml of coffee requires 600 ml of water.
- Tea, juice, and other beverages are high-calorie foods, so they don't count toward your diet.
Physical activity
Regular workouts are key to weight loss through fat mass loss, however, they should also be included in the correct schedule and choice for a particular person. With overweight, a monthly home weight loss program may not include endurance training or jogging, and with a few regular fitness classes will have very little effect on the body. For women and men, the needs are also different: this is reasonable for the latter to pump, and for women, for a beautiful flat belly, this is undesirable.
The basic conditions for being competent in weight loss activities:
- Start by going for a walk.
- The basis of the "sports schedule" for weight loss is aerobic exercise, lasting 40-60 minutes. Such training should be done at least 3 times per week.
- The Ideal Body is an endurance exercise that you can do at home. When it comes to weight loss, however, they can only add to their main aerobic routine to target problem areas locally.
Nutrition program to lose weight in a month
No snacking, eat plant-based foods: the classic rule of most weight loss diets. However, this condition needs to be supplemented and clarified, as each organism needs to choose an individual nutritional program to lose weight painlessly and at the fastest rate for a particular organism. Even the list of prohibited foods is changing. The conditions below are a classic program that you can modify for yourself.
What foods reduce cravings?
Meals for the month will be very varied, especially if you have healthy recipes on hand. However, in addition to general knowledge about the importance of eating plant-based foods and reducing sugar intake, you should know that the main fighters for a beautiful body are those with fat-burning properties. fat. Mainly these are products that help in weight loss by increasing the intracellular temperature, which increases metabolism. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- pineapple;
- ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberries;
- all green vegetables.
In addition, you need to remember about products that help reduce hunger. Most of these are protein sources that a 30-day weight loss program must include. However, cravings are stifled and:
- Bell pepper;
- all types of beans;
- bran;
- avocado;
- Linseed;
- almonds.
Exclude what
There are 2 lists of foods and unwanted foods, the choice between foods is determined by the desired rate of weight loss. If the weight loss program lasts a month, you can combine them: squeeze for a week, then eat for 14-20 days according to the standard plan, and switch to hard for the rest of the months. The process of burning fat in such conditions will take place actively, such a change in the menu is also beneficial for the body.
The first list of foods that the standards program requires exclusions is the classic list of prohibited dietary restrictions:
- all sweets, including homemade jams (unexpected source of sugar for the figure);
- any bakery product, even unleavened pita bread;
- store-bought semi-finished meat products (their composition is not useful);
- sausages, softeners, pork sausages, etc. v. (does not carry values into the body due to dangerous ingredients);
- Bang flour porridge (according to the principle of affecting the shape, it looks like flour);
- fatty meat (it is not the calorie content that interferes with weight loss, but the impact on the pancreas);
- preserves, pickles and pickles from the store.
If you are looking for an option to lose weight quickly, you are allowed to tighten the eating plan for a short time, get rid of it and:
- cereals, other than buckwheat;
- pasta;
- potato;
- fruit except green apples and all citrus fruits;
- fatty fish;
- Salt.
How to plan a meal
You have a long time to shed excess (the exception is if you are in the obese stage, which takes several months to get rid of), so a diet plan to lose weight may not be too difficult. Healthy foods will be the base, but you could get rare rewards or cheat meals, including the chance to eat a little bit of your favorite or banned foods. First, it will motivate you to stick with the program. Second, the body needs a "shake" so that the weight does not increase. There can be 2 such days per month.
Here are some other tips for composing your diet:
- Pay attention to the composition of the product: proteins, especially of vegetable origin, can be consumed in the evening without affecting weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and afternoon, as will fat.
- Remember that nutrition needs to be compared with a training schedule (even at home): before a workout, you can eat protein with a small portion of complex carbohydrates, after - just eat protein.
- Combining meat with porridge or pasta is insignificant, so as not to delay the rate of weight loss. An exception is before physical activity.
- Calculate the calorie content of the menu for "quiet" days and training days separately.
Approximate menu for a month by day
The number of products available to you, under the terms of this program is large, the heat treatment options are also large, so the variety of diet should be no problem. You can prepare boiled, baked and stewed dishes, but should eat raw foods if you want to lose serious weight in a month. A large number of meals will help keep you from going hungry, and small portions will help avoid overeating.
By day, your menu in a monthly home weight loss program, including 1 detox day, might look like this:
| Breakfast | Snack | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Braised tomato chicken breast | Grapefruit | Low-fat cheese, green vegetables |
| Tuesday | Dried apricot porridge | Hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | Orange juice | Vegetable salad |
| Wednesday | Steamed omelette | Low-fat fresh cheese | Chicken and vegetable broth | Baked pears | Kefir, thank you! |
| Thursday | Oatmeal with honey | A glass of tomato juice, whole grain bread | Cabbage stew | Steamed Cheesecake | Grilled lean fish |
| Friday | Millet with pumpkin | A pair of peaches | Vegetable broth, a piece of lean meat | Boiled eggs, vegetable salad | Tomato, boiled shrimp, cucumber |
| Saturday | Raisin Porridge | Orange | Zucchini stew with chili and tomatoes | Cereal loaf, butter, cheese | Low-fat fresh cheese |
| Sunday | Orange juice | Green apple | Cabbage salad with beetroot | Carrot and apple juice | Kefir, thank you! |
Exercise to lose weight at home
You should create a physical activity schedule with a therapist, who will help you assess your health and choose exercises that are not harmful to your health. The classic one-month home weight loss program necessarily includes any aerobic exercise, i. e. keeping your heart rate in the fat-burning zone. If you have hard-to-reach issues, you should add strength training to them.
Fitness program
If you have excess fat mass, you will have to start with active cardio exercises, which can be demonstrated by running in place, jumping rope (if the height of the ceiling allows), dancing. A video course with a training program will also work: from Jillian Michaels, Sean Tee, Janet Jenkins, etc. v. In addition, you can choose exercises for a month in which you will complete your lesson.
Power
With a normal body weight, weight loss through aerobic exercise is slow, because the body has already eliminated most of the excess, so the program must be supplemented with strength training. Women can limit themselves to a small labor weight (5 kg weight), from exercises that require performing squats, pressing from different positions. Strength training frequency is 2 times a week, for 20-25 minutes.
Period
This physical activity option should definitely be included if you are not obese. Interval training is an easy way to change your physique for the better, as it is most effective at burning fat. The essence of the exercise: the exercise is performed at high speed for 20 seconds, then rest (10 seconds) and do the next exercise. A 20-minute workout is more effective than an hour of exercise. You should provide interval loads for yourself every other day.
Round shape
This activity can be both classical strength training and interval training. The main focus is on working all parts of the body: i. e. you first cover the muscles of the arms, then the back, then the abs, buttocks, thighs, legs and repeat the circle. Such home training is most effective if the work is of an intermittent nature: for example, the eastern tabata.
Motivational program
Experts say the ideal option is to combine a variety of physical activities, but switch to aerobic activity, which is responsible for burning fat. If you only do strength training or even only interval training, weight loss at home can be a "soon thing" - or the accumulated fat will disappear, but the body will still swell, or you won't lose as much weight as you pumped. muscle up.
You can get in shape with the following at-home routine that repeats weekly:
- Second is exercise.
- Third - interval cardio (tabata) + stretching.
- Wednesday - recovery (rest)
- Fifth fitness + strength for the problem area
- Friday is exercise.
- Saturday - recovery (rest).
- Sunday - round power + stretch.