Unfortunately, the problem of excess weight is one of the most relevant today. Numerous procedures, methods, and means have been developed to combat hyperkilograms. However, many of them are harmful to health, especially in the short term. So ask yourself "how to lose extra pounds in a month" and think about the damage done to your body. It often happens that in the pursuit of harmony, we don't think about health at all. And very futile.
How much can you lose in a month
Through strict dieting and fasting to lose weight, many people do achieve good results. But the biggest downside of this approach is their short-term effect. Often, weight loss returns quickly and often exceeds.
If a person wants to forget about this problem forever, instead of gaining weight - losing weight on a regular basis, then you should choose the safest long-term method. Proper weight loss, without compromising health and regaining kilograms, includes several activities.
If the excess is 1 kg per week, the person is losing weight safely. Weight should not drop rapidly. In order to become leaner, they resort to strict dietary restrictions, but this is very unhelpful - metabolic processes are disturbed, or the body sees it as a nutritional deficiency and starts storing energy as soon as possible.
The slow pace shouldn't be frustrating, as the results will be stable and the method reliable. It certainly doesn't hurt, but health only gets better. Furthermore, it is this system that recommends turning to severely overweight people for help. They will be able to lose weight effectively and gently.
Of course, there are times when a quick weight loss is required, such as before an important event. In this case, they turn to a variety of fast diets. But you need to stick to them within a strictly defined number of days, and don't repeat them on a regular basis.
mental attitude
The second focus after duration is the correct emotional state. If a man has made a firm decision to dump the excess, no one should confuse him. Especially don't succumb to persuasion to eat delicious food, as they are usually high in calories.
It is worth mentioning that the slow method is not as difficult as the fast method, so there are not so many restrictions on the diet, and the same delicious but low-calorie dishes are also sufficient.
You need to choose a favorable time, listen actively and not deviate from the plan. This even applies to those who are very overweight as you can lose weight in 8 months.
In the meantime, don't get better, save your health. Also, during this period, it takes as much as 20 kg or more. The only thing such a person should do is to consult a doctor frequently. This applies to the elderly and those with any health issues.
How to lose weight in 1, 2, 3 months
- Don't eat 3-4 hours before bedtime. There is an unbearable hunger, you can drink a glass of non-fat kefir, yogurt, etc. ;
- Eat only natural products and freshly prepared dishes. The use of semi-finished products and substitutes is prohibited;
- Adequate beverages - at least 1. 5 regular water per day. This amount does not include tea, coffee and other beverages;
- Always exclude bread and other pastries from your diet from high-quality flours, pastries, cakes; refined sugars; fats and trans fats (fat and dairy, lard, margarine);
- It is strongly recommended to eliminate or reduce the amount of salt as much as possible;
- The menu includes more fresh fruits and fresh juices;
- They schedule a fasting day once a week;
- sleep at least 7-8 hours;
- Increase physical activity.
How to Combine Exercise and Diet to Lose Weight in 3 Months
A balanced diet includes one that restricts certain foods, but also includes all the vitamins, micronutrients, and macronutrients your body needs.
Physical activity should be mandatory. This is done to burn fat deposits, not muscle, during weight loss. Proper weight loss does not allow for such moments. Getting rid of fat folds is just the most convenient way to exercise.
The intensity level of the grade is selected separately in each case. Usually start with the easiest and gradually increase the load. Various exercises combined with a balanced diet guarantee results in the shortest possible time, without overloading the body and allowing you to lose weight happily.
personal plan
You can use an off-the-shelf program or create your own. this is very simple. They take an already developed method and adapt it for themselves, or they compose their own method from several systems.
For example, a well-known entertainer is born with a tendency to be overweight and has struggled with being overweight more than once. Last time she recovered during pregnancy, but she lost a lot of weight after she stopped breastfeeding her son.
Those interested in how a woman lost 12kg in just one month should know that she has her own technique. True, it was developed by a professional nutritionist, but taking into account the individual characteristics of the singer's body and the rhythm of her life.
Therefore, a personal plan to combat overweight will be very helpful. This will allow you to clearly follow the established rules, not allow excess and get rid of fat with confidence.
First, you need to determine exactly what the optimal weight is. It is necessary to calculate: how much you need to lose weight and for how long. The period of overweight struggle is calculated using "no more than one kilogram in seven days" as a guide.
For calculations, you can use special formulas and calculators. One of the most popular formulas is the Block formula. It must indicate your height, weight, gender and size. Calculators for BMI, calories, ideal weight, and more can also help. All of these are now easily found on the Internet.
Second, you need to calculate your daily calorie intake. This item is one of the most important. The required amount is obtained using a special formula or the calculator above. It should be remembered that the minimum standard is 1200 kcal, no less.
If you reduce this number, then there is a risk to the health and normal functioning of the body. Also, it is important to consider their activity level and working conditions. Sometimes this number can be 1500 kcal, or even more for men.
Using your daily calorie intake as a guide, you can find out how much protein/carb/fat you need. All of these substances are important for the proper functioning of all organs and systems, so you should not consider all products with the lowest fat content to be harmful.
Third, after knowing the required amount of protein, carbohydrates and fat, they will of course consider the calorie content when choosing products. First, you can make a week's menu, and then adjust it according to how you feel.
Keeping an accurate count and constantly monitoring the calorie content of dishes can be a little difficult at first. But over time, this moment will become a habit and it will be possible to determine with the naked eye how many kilocalories are in a particular dish.
After a week - the second, as your body adjusts to the diet, you can do light physical activity. Some people start training right away, others take a while.
in conclusion
By following these simple rules, you can lose a considerable amount of excess pounds. At the same time, this process is accompanied by a good mood, completely without the inherent side effects of fast eating.