Obesity is an important social and medical problem. Excess weight significantly impairs the quality of life, reduces its duration, and contributes to the development of various diseases. There are many reasons for the appearance of excess weight - a sedentary lifestyle, stress, alcohol intake. But most often, malnutrition leads to the formation of additional kilograms. As summer approaches, for most women, the topic of losing weight is more relevant than ever. Many women worry about the question of how to lose weight in a month so as not to harm their health.
Is it possible to lose weight in a month?
There are many ways to lose excess weight, from various diets to medication and surgery. However, in most cases, a properly selected diet and increased physical activity will suffice. Then the question of whether it is possible to lose weight in a month will soon be resolved.
At the heart of any method of losing weight are the principles of healthy and proper nutrition. Many mistakenly believe that it is fasting that allows you to achieve the most effective results in the process of fighting excess weight. In fact, the complete refusal of food in the future leads to another set of kilograms. After experiencing stress once, the body will store twice as much fat, expecting a repeat of the same situation.
Is it really possible to lose weight in a month? First of all, you should know that the process of losing excess weight should not be done by limiting food intake, but by changing the diet. A balanced diet and adherence to the daily regimen will help you quickly achieve the desired result without compromising your health.
The basic principle of losing weight is to expend more energy than you take in. Then the body will deplete its reserves - fat, which is specially stored for such "extreme" cases. To lose excess weight, you should reduce your daily calorie intake to 1200-1500 kcal. Or balance your diet so that it meets the norm, but be sure to add physical activity. This will help you lose a few pounds in no time without drastic changes in your diet.
However, having decided on the question of how to lose weight in a month, you do not need to stop there. It is important not only to achieve a certain result, but also to maintain it for a long time.
How to lose weight in a month
Many women say: "I want to lose weight in a month! "But they don't always know how to do it right. Meanwhile, not all ways to lose weight are safe for health. Many of them are extreme and can be hazardous to health. Therefore, deciding to lose weight in a short time, first of all, you should know how to lose weight correctly. In a month, you can achieve significant results, without strict diets and visiting the gym. To do this, just follow a few recommendations:
- Follow a daily routine and nutrition.This is one of the highlights of the question, how to lose weight in a month. Excess weight is lost more quickly when eating, exercising, getting up and going to bed are strictly on schedule. At the same time, food should be taken at least five times a day, at regular intervals. Breakfast should be heavy, followed by light meals throughout the day. It is important to eat dinner at least 4-5 hours before bedtime, so that calories have time to turn into energy, and are not set aside "as a reserve";
- Drink more water.This is another secret on how to lose weight in a month. Reviews of many people who are trying to get rid of excess weight show that often due to a lack of fluids a feeling of hunger arises. However, instead of drinking a glass of mineral water or a cup of tea, most people start looking for something to eat. At the same time, snacks are not always made with products that promote weight loss;
- Replace unhealthy foods with healthy ones.One of the highlights of how to lose weight in a month. When planning to lose weight, you have to forget about certain foods forever. Breads made from wheat flour, confectionery and sausages, smoked meats, pasta, mayonnaise, sugary and carbonated drinks, all kinds of fast food should be excluded from the diet, limit the use of potatoes and cereals. On the contrary, you should eat as much as possible vegetables, fruits, dairy products, boiled or steamed meat, fish;
- Leave the alcohol.Even if alcoholic beverages are rarely consumed, to lose weight, alcohol must be completely abandoned. Vodka, beer, wine contain calories, in addition, drinking alcohol implies the presence of snacks, and in a drunken state, appetite increases;
- Change plate.Surprisingly, this psychological technique works very effectively. If you use smaller plates, you can significantly reduce the amount of food consumed;
- Enter physical activity.Exercise is very important for those who say they want to lose weight in a month. Exercise helps to drain energy, tone muscles, make the silhouette slimmer. Outdoor activities are very effective - cycling, running, or simply walking. You can do special exercises to lose weight.
You should also know that excess weight should be lost slowly, no more than one kilogram per week. At the same time, the results obtained during weight loss will be improved better, and health will not be compromised.
How to lose weight in a month, reviews
How to lose weight in a month? It is proven by reviews of people who managed to significantly reduce their weight in a short time, following simple rules helped them in this. In addition, they not only manage to get rid of excess weight, but also form new "healthy" habits for themselves. What are these rules that will help you lose weight effectively?
- The process of losing weight should be approached responsibly and not let anyone mislead you. Better yet, find good motivation to lose weight and fight for your goals no matter what;
- Develop a balanced diet for yourself, eat only natural and fresh foods, no semi-finished products and substitutes;
- Eat only at strictly defined hours;
- It is better to eat as often as possible, but little by little, than one or two meals and large portions;
- Once a week, you can set a fasting day for yourself. Many reviews say that such days allow you to cleanse the body of toxins;
- Sleep should be at least 7-8 hours, this contributes to a normal metabolism;
- Need to move more and get some fresh air;
- Limit your salt intake.
In addition, any weight loss program must include training so that weight loss occurs through burning fat, and not by reducing muscle mass. Following all the above recommendations, there will be no longer any question about whether it is realistic to lose weight in a month.