Women who are considering weight loss usually simply choose a popular diet, several exercises and try to succeed, but a personal monthly weight loss plan at home will be more effective. In this plan, physical characteristics, reasons for weight gain, desired goals, and rhythm of life are all taken into consideration. Can you make it yourself?
How to lose weight in a month
Even without a special strict diet and exhausting exercise every day, it is realistic to lose weight during such a period. However, the main conditions will remain the same: you must write a comprehensive program that will take into account changes in menus, beauty programs and physical activity. Taking into account the size of the weight loss period, you can choose a method that does not affect your health. In the long journey to a beautiful body, we must first determine the exact definition of the task set: which areas to exercise and how many kilograms to lose-all of which will form the basis of a one-month weight loss plan.
Calorie content and serving size
The energy value of the product first needs to study a one-month weight loss plan at home, but this is not just to choose less than 100 calories. Before going to the store to organize the menu, you must figure out how many calories you can consume each day. This number can be calculated independently using any of the 3 formulas used by nutritionists, or you can trust an online calculator. Any choice requires you to know your weight and height at the beginning of weight loss, and be sure to indicate your age.
Highlights related to menu calories:
- The calorie needs of people who exercise and those who live at home are different, so you must assess your level of physical activity to properly lose weight.
- Together with the daily calorie intake, you need to calculate the BJU ratio, otherwise you may not see the results of the procedure.
- When planning the menu, divide the entire daily calorie content so that breakfast and lunch become the "heaviest"-they are as high as 400 calories. Snacks should be in the range of 150-200 kcal. The rest is dinner.
Drinking plan
If your water intake is low, weight loss will be slow, and even a strict monthly diet will not help. Lipolysis does not occur and its subsequent excretion without the proper amount of fluid-this is the main condition for lipolysis, so the frequency of water use must also be adjusted. However, if you drink coffee every day and think that the water balance is normal, then you are quite wrong: only pure water is needed to melt fat, and mineral water is fine. The amount is determined by personal calculation:
- For every kilogram of body weight you gain, you need to consume 30 milliliters of water (not wanted, but available! ). For graphics support-40 ml.
- On the days you exercise, even at home, you must drink plenty of fluids because you are losing fluids.
- Did you let yourself drink coffee? We will have to use three times as much clean water to compensate. Those ones. 200 ml of coffee requires 600 ml of water.
- Tea, juice and other beverages are caloric foods, so they are not included in the drinking plan.
physical activities
Regular training is the key to weight loss by reducing fat mass, but they should also be included in the plan correctly and selected for the specific person. For overweight, the monthly weight loss plan at home does not mean strength training or jogging, and several normal fitness classes have little effect on the body. For women and men, the needs are also different: the latter makes sense to pump pressure, while for women, it is not desirable for a beautiful flat abdomen.
Basic conditions for capable weight loss activities:
- Start on foot.
- The basis of the "exercise plan" for weight loss is aerobic exercise, which lasts 40-60 minutes. Such exercise should be done at least 3 times a week.
- The ideal body is strength training, you can also do it at home. However, when losing weight, they can only supplement the main aerobic exercise to locally affect the problem area.
Nutrition plan for losing weight for a month
No junk food, no plant food: the classic rules of most weight-loss diets. However, this condition needs to be supplemented and clarified, because each organism needs to choose a separate nutrition plan so that specific organisms can lose weight as quickly as possible. Even the fasting list is changing. The following condition is a classic program, you can modify it yourself.
What food will reduce appetite
Meals will vary throughout the month, especially if you stock up on healthy dishes. However, in addition to understanding the general knowledge of the importance of eating plant-based foods and reducing sugar sources, it is also necessary to understand the main fighters of beautiful bodies with fat-burning properties. In most cases, these products help to reduce weight by increasing the temperature inside the cells, thereby accelerating the metabolic process. in:
- Mint leaves, basil;
- Grapefruit, lemon;
- A pineapple;
- Ginger;
- Spices such as cinnamon and cloves;
- cabbage;
- cranberry;
- All vegetables.
In addition, you need to remember products that help eliminate hunger pangs. In most cases, these are the protein sources that must be included in a 30-day weight loss plan. However, loss of appetite, and:
- Bell Pepper;
- All beans;
- bran;
- avocado;
- Linseed
- almond.
What to exclude
There are 2 unwanted foods and food lists, the choice among them depends on the desired speed of weight loss. If the weight loss plan lasts for a month, you can combine them: tighten for a week, then eat according to the standard plan for 14-20 days, and then switch to hard for the remaining month. In this case, fat burning will be very active; this fluctuation in the menu is also good for the body.
The first list of foods required to be excluded by the standard plan is the classic list of bans for proper nutrition:
- All sweets, including homemade jams (sugar sources that are not good for your body);
- Any bakery product, even yeast-free pita bread;
- Semi-finished meat products purchased in stores (their ingredients are almost useless);
- Sausage, Wiener sausage, pork sausage, etc. (Due to dangerous ingredients, please do not bring value to your body);
- Semolina porridge (similar to flour according to the principle of influencing body shape);
- Fatty (it is not the calorie content that affects weight loss, but the blow to the pancreas);
- Preserve, pickle and store kimchi.
If you are looking for options to lose weight quickly, you can tighten your meal plan in a short period of time and remove it from:
- Cereals, excluding buckwheat;
- spaghetti;
- Potato;
- Fruits other than green apples and all types of citrus fruits;
- Fatty fish
- Salt.
How to make a meal plan
You have a long time to get rid of the excess (an exception is if you are in the obese stage, it takes several months to get rid of), so the diet plan for weight loss may not be too difficult. Healthy food will be the foundation, but you are entitled to rare rewards or cheat meals, which include the opportunity to eat a little bit of your favorite food or foods that fall into the fasting category. First, it will motivate you to stick to this plan. Secondly, the body needs to "cheer up" so that the weight does not rise. There can be 2 such days in a month.
Here are some more tips on arranging meals:
- Pay attention to the composition of the product: protein, especially plant-derived protein, can be consumed at night without affecting weight loss. Carbohydrates (cereals, pasta) and fats will find their place in the morning and afternoon.
- Remember, the nutritional needs are compared with the training plan (even at home): you can eat protein and a small amount of complex carbohydrates before exercise, and only protein afterwards.
- Mixing meat with porridge or pasta is not worthwhile, so as not to slow down your weight loss. The one exception is before physical activity.
- Calculate the calorie content of the menu on the "quiet" day and the training day.
Approximate menu for one day a month
According to the conditions of this program, the number of products provided to you is many, and there are many options for heat treatment, so the diversity of the diet should not be a problem. You can cook, roast, and stew, but if you are interested in severely losing weight within a month, it is recommended to eat raw plant foods. Eating large amounts helps avoid hunger, and small portions help prevent overeating.
During the day, the menu in your monthly weight loss plan at home, considering 1 detox day, might look like this:
| breakfast | snack | dinner | Afternoon snack | dinner | |
|---|---|---|---|---|---|
| on Monday | Almond oatmeal | Homemade yogurt | Tomato stewed chicken breast | Grapefruit | Low-fat cheese, vegetables |
| Tuesday | Dried Apricot Porridge | Hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | Orange juice | vegetable salad |
| Wednesday | Steamed Egg Roll | Low-fat cheese | Chicken soup, vegetables | Roasted pears | Kefir, bran |
| Thursday | Honey oatmeal | A glass of tomato juice, grain bread | Stewed cabbage | Steamed cheesecake | Grilled lean fish |
| Friday | Millet Pumpkin | A pair of peaches | Vegetable soup, a piece of lean meat | Boiled eggs, vegetable salad | Tomatoes, boiled shrimp, cucumber |
| Saturday | Raisin Porridge | tangerinr | Zucchini stewed with peppers and tomatoes | Cereal bread, avocado, cheese | Low-fat cheese |
| Sunday | Orange juice | Green apple | Beet and Cabbage Salad | Carrot and apple juice | Kefir, bran |
Weight loss exercise at home
It is recommended to work with experts to develop a physical activity curriculum. They will help you evaluate your health and choose a harmless exercise method. A one-month classic family weight loss plan must include any aerobic exercise, that is, keeping your heart rate in the fat burning zone. If you have problem areas that are difficult to solve, it makes sense to add strength exercises to them.
Fitness plan
If you have too much fat, you must start with aerobic exercise, which can be represented by running in place, skipping rope (if the ceiling height allows), and dancing. Video courses with training plans are also effective: from Jillian Michaels, Sean Tee, Janet Jenkins, etc. In addition, you can also choose one month of practice to complete the course.
strength
In the case of normal weight, weight loss through aerobic exercise is slow, because the body has got rid of most of the excess, so the program must be supplemented by strength training. Girls can limit themselves to a small work weight (5 kg dumbbells), and must perform squats from exercises, pressing from different positions. The frequency of strength training is 2 times a week, 20-25 minutes each time.
interval
If you are not obese, you must include this physical activity. Interval training is a simple way to make your figure better because it burns fat most effectively. The essence of the course: practice at high speed within 20 seconds, then rest (10 seconds) and the next practice. An exercise lasts 20 minutes, which is more effective than an entire hour of fitness. It is recommended to interval load yourself every other day.
round
This activity can be either classic strength training or interval training. The main focus is to exercise all parts of the body: that is, you first include the muscles of the arms in your work, then the back, then the abdomen, buttocks, thighs, and legs, and then repeat the cycle. If the work is intermittent, this kind of training at home is most effective: for example, eastern tabata.
Incentive plan
Experts say that the ideal choice is to combine several types of physical activity, but switch to aerobic exercise, which is responsible for burning fat. If you only do strength training or even interval training, family weight loss may become "one-sided"-either the fat deposits will disappear, but the body will remain swollen, or you will not lose weight like a pump.
You can get a beautiful figure by repeating the following family schedule every week:
- Monday is fitness.
- Tuesday-Intermittent aerobic exercise (tabata) + stretching exercise.
- Wednesday-resume (rest)
- Thursday Fitness + Power in Problem Areas
- Friday is fitness.
- Saturday-resume (rest).
- Sunday-Cycle power + stretching.