A woman thinking about losing weight often simply chooses a popular diet, various exercises and tries to succeed with them, but an individual 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 pace of life are taken into account. Can you compose yourself?
How to lose weight in a month
Losing weight during this period is realistic, even without establishing a special strict diet and strenuous daily exercise. However, the main condition will remain unchanged: you must write a comprehensive program that will take into account menu changes, cosmetic procedures and physical activity. Taking into account the length of the weight loss period, it is possible to 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 established tasks: which zones to train, how many pounds to lose - all of which will form the basis for a month-long weight loss schedule.
Calorie content and servings
The energy value of the product is what first requires studying the weight loss program for a month at home, but this is not a call to choose only what has less than 100 kcal. Before going to the store and putting together a menu, you'll have to figure out how many calories you can eat each day. This value can be independently calculated using any of the 3 formulas used by nutritionists or you can rely on online calculators. Either option requires you to know your weight at the start of weight loss, height, be sure to indicate your age.
Calorie-related menu highlights:
- The caloric needs for exercisers and those living at home are different, so you should assess your level of physical activity for adequate weight loss.
- Along with the daily calorie intake, you will need to calculate the BJU ratio, otherwise you might not see the result of the program.
- When planning the menu, all the daily caloric content is divided so that breakfast and lunch are the "heaviest" - they reach 400 kcal. Snacks should be in the range of 150-200 kcal. The rest is for dinner.
drinking regime
If water intake is low, weight loss will be slow and even a strict monthly diet will not help. The decomposition of fats and their subsequent excretion without the proper amount of liquid does not occur - this is the main condition for lipolysis, therefore, the frequency of water consumption will also have to be adjusted. However, if you drink coffee every day and think that the water balance is normal, you are very wrong: lipolysis only needs pure water, mineral water is allowed. Its value is determined by individual calculation:
- You need to be given 30ml of water for every pound of your body weight (unwanted, but available! ). For figure support - 40 ml.
- On training days, even at home, you'll have to drink more, because you're losing fluid.
- Did you allow yourself some coffee? We will have to make up with three times the amount of clean water. Those ones. 200 ml of coffee requires 600 ml of water.
- Tea, juice, and other beverages are high-calorie foods, so they are not counted in the intake regimen.
Physical activity
Regular training is the key to weight loss through fat loss, however they must also be correctly included in the schedule and selected for a particular person. With being overweight, a monthly weight loss program at home cannot involve strength training or running, and with a couple of normal fitness classes, there will be little for the body to do. For women and men, the needs are also different: it makes sense for the latter to pump the press, and for a woman, for a beautiful flat stomach, this is undesirable.
Basic conditions for a competent weight loss activity:
- Start walking.
- The basis of "sports programming" for losing pounds is aerobic exercise, lasting 40-60 minutes. These exercises must be performed at least 3 per week.
- The ideal body is strength training that you can also do at home. However, when losing weight, they can only supplement the main aerobic schedule in order to locally affect problem areas.
One Month Weight Loss Nutrition Program
No to junk food, yes to plant foods: the classic rule of thumb for most weight-loss diets. However, this condition requires additions and clarifications, since each organism needs to select an individual nutritional program so that weight loss is painless and at the fastest pace for a given organism. Even the list of prohibited foods is changing. The conditions below are a classic program that you can modify by yourself.
What foods reduce appetite
Meals throughout the month will be varied, especially if you stock up on healthy food recipes. However, in addition to the general knowledge about the importance of eating plant foods and reducing sources of sugar, it is desirable to know the main fighters for a good-looking figure, which have fat-burning properties. Mostly, they are products that help to reduce weight by increasing intracellular temperature, which causes an acceleration of metabolic processes. Between them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- Redhead;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberry;
- all green.
Also, you need to remember the products that help to quell the feeling of hunger. Mainly, these are protein sources that a 30-day weight loss program should include. However, the appetite is stifled and:
- Bell pepper;
- all legumes;
- Bran;
- avocado;
- flax seed;
- almond.
what to delete
There are 2 lists of unwanted foods and foods, the choice between which 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 strong for the rest of the month. Fat burning under these conditions will be active; these menu fluctuations are also beneficial to the body.
The first list of foods that the Standard Program requires to be excluded is a classic list of Proper Nutrition Prohibitions:
- all sweets, including homemade jams (undesirable sources of sugar for the figure);
- any baked goods, even unleavened flatbread;
- store-bought semi-finished meat products (their composition is far from being useful);
- sausages, sausages, pork sausages, etc. (do not carry values to the body due to dangerous composition);
- semolina porridge (according to the principle of influencing the figure, it is similar to flour);
- fatty meats (it is not the caloric content that interferes with weight loss, but the blow to the pancreas);
- preservation, pickles and pickles from stores.
If you are looking for a quick weight loss option, you are allowed to squeeze the food plan for a short period of time, withdrawing it and:
- cereals, except buckwheat;
- pasta;
- potato;
- fruits, except unripe apples and all kinds of citrus fruits;
- Fatty fish;
- salt.
How to make an eating plan
You have a lot of time to get rid of excess (the exception is if you are in the obesity stage, which takes several months to get rid of), so the diet plan to lose weight may not be too difficult. Healthy eating will be the foundation, but you are entitled to rare rewards or fraudulent meals, which include the opportunity to eat some of your favorite food or food that is in the prohibited category. First, it will motivate you to follow the program. Second, the body needs a "shake" so the weight doesn't increase. There may be 2 days per month.
Here are some more tips to compose your diet:
- Pay attention to the product's composition: proteins, mainly of vegetable origin, can be consumed at night without prejudice to weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and afternoon, as will fats.
- Remember that nutrition needs to be compared to the training schedule (even at home): before exercise you can eat protein with a small portion of complex carbohydrates, after - just protein.
- Combining meat with porridge or pasta is not worth it, so as not to slow down the rate of weight loss. An exception is before physical activity.
- Calculate the caloric content of the menu separately for "calm" days and training days.
Approximate menu for one month a day
The quantity of products at your disposal, according to the conditions of this program, is great, the heat treatment options are also great, so the variety of the diet shouldn't be a problem. You can cook, bake and stew dishes, but it's advisable to eat raw vegetable foods if you're interested in serious weight loss in a month. A large number of meals will help stave off hunger and small portions will help prevent overeating.
During the day, your menu on a monthly home weight loss program, taking into account 1 day of detox, might look like this:
| Breakfast | Snack | To dinner | Afternoon snack | To dinner | |
|---|---|---|---|---|---|
| Monday | oat with almonds | Homemade yogurt | Chicken breast braised with tomato | Grapefruit | Low-fat cottage cheese, greens |
| Tuesday | Rice porridge with dried apricots | hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | Orange juice | vegetable salad |
| Wednesday | steamed omelet | Low Fat Cottage Cheese | chicken broth, vegetables | roasted pear | kefir, bran |
| Thursday | oat with honey | A glass of tomato juice, grain bread | Cabbage cooked | Steamed Cheesecakes | Lean Roasted Fish |
| Friday | Pumpkin millet | a couple of peaches | Vegetable broth, a piece of lean meat | boiled egg, vegetable salad | Tomato, boiled shrimp, cucumber |
| Saturday | Rice porridge with raisins | Orange | Zucchini stew with peppers and tomato | Cereal bread, avocado, cheese | Low Fat Cottage Cheese |
| Sunday | Orange juice | Green apple | Coleslaw with beetroot | carrot and apple juice | kefir, bran |
Weight loss exercises at home
It is advisable to design a physical activity course with an expert who will help you assess your own health and choose exercises that are not harmful. The classic one month home weight loss program necessarily includes any aerobic exercise, meaning keeping your heart rate in the fat-burning zone. If you have difficult problem areas, it makes sense to add strength exercises to them.
fitness program
If you have excess fat mass, you will have to start with active cardiovascular loads, which can be represented by running on the spot, jumping rope (ceiling height permitting), dancing. A video course with training program will also be effective: from Jillian Michaels, Sean Tee, Janet Jenkins, etc. In addition, you can choose one-month exercises with which to complete your class.
Power
With normal body weight, weight loss through aerobic exercise is slow because the body has rid itself of most of the excess, so the program has to be supplemented with strength training. The girls can limit themselves to a small work weight (5 kg dumbbells), from the exercises it is essential to perform squats, pressure in different positions. The frequency of strength training is 2 times a week for 20-25 minutes.
Interval
This physical activity option should be included without fail if you are not obese. Interval training is an easy way to change your figure for the better as it is more effective at burning fat. The essence of the lesson: The exercise is performed at a fast pace in 20 seconds, after which there is a rest (10 seconds) and the next exercise. A workout lasts 20 minutes, which is more effective than a full hour of fitness. It is advisable to apply interval charges to yourself every other day.
Circular
This activity can be either classic strength training or interval training. The main focus is on working all parts of the body: that is, work on the muscles of the arms first, then the back, then the abdomen, buttocks, thighs, legs and the circle is repeated. This training at home is most effective if the work is of an interval nature: for example, oriental tomato.
motivation program
Experts say that the ideal option is to combine various types of physical activity, but with a switch to aerobic activity, responsible for burning fat. Whether you only do strength training or only interval training, weight loss at home can end up being "one-sided" - either the fat deposits will go away, but the body will remain bloated, or you won't lose as much weight as pumping muscle.
You can get a nice picture with the following starting schedule repeated every week:
- Monday is fitness.
- Tuesday - interval cardio (tabata) + stretching.
- Wednesday - recovery (rest)
- Thursday fitness + energy for the problem area
- Friday is fitness.
- Saturday - recovery (rest).
- Sunday - circular strength + stretching.