The problem of overweight, unfortunately, today is one of the most relevant. A large number of programs, methods and ways have been developed to combat excess weight. However, most of them are harmful to health, especially in the short term. So, ask yourself "how to lose weight effectively by reducing excess in a month, " think about the dangers it does to the body. It often happens that in the pursuit of harmony, we do not think about health at all. And very useless.
How can you lose weight in a month
Losing weight with a strict diet and hunger strike, many actually achieve good results. But the great disadvantage of such a method lies in its short -term effects. Weight loss, as a rule, returns quickly and is often even excessive.
If a person wants to forget about this problem forever, and not gain weight regularly - lose weight, then you should choose the safest and, therefore, long -term method. Proper weight loss, without endangering health and kilogram return, consists of several activities.
If the excess leaves in the amount of 1 kg per week, then the person loses weight safely. Weight cannot be lost quickly. To become slimmer, they use severe dietary restrictions, but this is very unhelpful - metabolic processes will be disrupted or the body will regard this as a lack of nutrition and start storing energy as soon as possible.
The slow rate should not be depressing, as the results will be stable and the method will be reliable. Surely there will be no danger from this, but health will be better. In addition, it is for such a system is recommended to use people who are severely overweight. They will be able to lose weight effectively and gently.
Sometimes, of course, there is a need for rapid weight loss, for example, before an important event. In such cases, they use a variety of express diets. But you have to adhere to it for a few strictly set days and don’t repeat it frequently.
Psychological attitudes
The second important thing after a period is the right emotional state. If one has firmly decided to dispose of the excess, then there is nothing and no one should confuse it. Moreover do not give in to the persuasion to eat something delicious, which is usually high in calories.
Keep in mind that the slow method is not as powerful as the fast, so the diet is not limited to so much and equally delicious, but low -calorie dishes, it also has enough.
You need to choose the right time, observe positively and do not deviate from what is planned. This applies even to those who are very overweight, because you can lose weight in 8 months.
At the same time, don’t heal again and save your health. In addition, at present it takes up to 20 or more kilograms. The only thing such a person needs to do is always consult a doctor. This applies to the elderly and those with any health problems.
How to lose weight in 1, 2, 3. . . moon
- Do not eat 3-4 hours before bedtime. With unbearable hunger, you can drink a glass of nonfat kefir, yogurt, etc. ;
- Eat only natural products and freshly prepared dishes. Semi -finished products and substitutes are prohibited;
- Drink plenty - at least 1. 5 plain water per day. Tea, coffee and other beverages are not included in this amount;
- Consistently exclude breads and other pastries from premium flours, pastries, cakes from the diet; fine sugar; fats and trans fats (fatty meats and dairy, lard, margarine);
- It is highly recommended to eliminate or reduce the amount of salt used as much as possible;
- The menu includes more fresh fruits and fresh juices;
- Once a week they set up a day of fasting;
- Sleep at least 7-8 hours;
- Increased physical activity.
How to lose weight in 3 months by combining exercise and diet
A balanced diet involves restrictions in the diet of certain foods, but at the same time includes all the vitamins, micro and macro elements necessary for the body.
Sports activities should be compulsory. This is done so that it is a pile of fat burned during weight loss, and not muscle. Proper weight loss does not allow for such moments. Getting rid of fat folds is the easiest way to exercise.
Class intensity levels were selected separately in each case. Usually start with the simplest and gradually increase the load. Various exercises in combination with a balanced diet provide guaranteed results in the shortest possible time, do not overload the body and allow you to lose weight with pleasure.
Individual plan
You can use a ready -made program or create your own. It's pretty simple. They take a methodology that has been developed and adapt it for themselves, or they create their own from several systems.
For example, well -known show business stars naturally tend to be overweight and have struggled with being overweight more than once. The last time she recovered was during pregnancy, but after she stopped breastfeeding her child, she lost a lot of weight.
Those who are interested in how a woman loses weight in just a month, while losing 12 kg, should know that she has her own technique. True, it was developed by professional nutritionists, but takes into account the individual characteristics of the singer's body and the rhythm of his life.
So a personal program to combat excess weight will be very helpful. This will allow you to clearly follow the set rules, not allow excess and confidently get rid of fat.
First, you need to accurately determine the optimal weight. This is necessary to calculate: how much you need to lose weight and for how long. Guided by the principle of "no more than one kilogram in 7 days", the duration of the struggle with excess weight is calculated.
For calculations, you can use special formulas and calculators. One of the most popular is the Brock formula. It must show your height, weight, gender and body type. Calculators for body mass index, calories, ideal weight etc. can also help. All of them are now available on the Internet without much difficulty.
Second, you need to calculate your daily calorie intake. This item is among the most important. The required numbers are obtained using a special formula or calculator above. Keep in mind that the minimum norm is 1200 kcal and not less.
If you reduce this amount, then there will be a risk to the health and normal functioning of the body. In addition, it is important to take into account their level of activity and working conditions. Sometimes this figure can be 1500 kcal, and for men even more.
Based on your daily calorie intake, you can find out the amount of protein / carbohydrate / fat you need. All these ingredients are essential for the normal functioning of all organs and systems, so you should not take, for example, all products that contain a minimum percentage of fat as harmful.
Third, after studying the amount of protein, carbohydrates and fats needed, they choose a product, taking into account, of course, the caloric content. First, you can create a menu for the week, and then, focusing on your mood, adjust it.
At first, it will be a little difficult to keep an accurate count, constantly monitoring the calorie content of the dish. But over time, this moment will become a habit and it will be possible to determine with the eyes how much kcal is contained in a particular dish.
After a week - the second, when the body adapts to the diet, you can use a little physical activity. Some start training right away, others take some time.
Conclusion
By following these simple rules, you can lose a large amount of excess weight. At the same time, the process is accompanied by a good mood, no side effects inherent in a fast diet at all.