Tips to lose weight in a month at home

The question of how to lose weight in a month at home worries many. It may seem like a daunting or even impossible task, but you can do it if you work hard and stay focused. The secret to losing weight is eating right and exercising regularly.

How to lose weight in a month and how many kg

To lose weight in a month, you should set a goal. Setting a realistic goal is a great start to your weight loss journey. This will give you the opportunity to track your progress throughout the month.

Think about how many pounds you want to lose, what time frame and nuances you are interested in in the field of health or fitness. Set a goal of how much weight you want to gain in a month.

You can also set goals for exercise or lifestyle factors. For example, you could set a goal of exercising for 35 minutes four days a week.

If you play sports, adhere to a diet and use other methods of losing weight, you can lose up to 10 kg.

How much weight can you lose in a month

Nutritionists say that a safe rate of weight loss is 0. 5 to 1 kg in 7 days. However, remember that everyone is individual and you may lose weight more slowly or faster.

The rules of proper nutrition without a diet

1. Eat mostly plants, vegetables, fruits, nuts, seeds and legumes. Most of our food should consist of herbs, vegetables, fruits, nuts, seeds and legumes, most of which are herbs, vegetables and fruits.
2. Eat real foods, not processed foods. It is best to consume foods in their natural state. Do not buy products processed in a factory or factory. Processed foods contain many ingredients that are not naturally found in foods.
3. If you are eating fast food, cook it yourself. If you need to eat fast food, buy all the raw materials and cook at home. For example, if you want to eat a hamburger, buy good ground beef and make it at home. Instead of buying chicken wings from somewhere, buy chicken breast and cook it at home. When you cook at home, you can control what goes into each dish.
4. Eat a variety of foods. Every type of food component found in nature has its own nutritional composition. When we eat a variety of foods, we are more likely to get all the nutrients we need to stay healthy and healthy.
5. Eat meat and fish in moderation. Since 75% of our food consists of plants, vegetables, fruits, seeds, nuts and legumes, this means that 25% of our food should contain fish and meat products. For example, instead of eating a giant steak, cook veal with lots of vegetables.

6. Fit it. When you eat meat, make sure that the animal eats natural food and is well treated. For example, cows should eat grass (not soy or corn) and graze freely. If you are unsure of the quality of the food, do not eat it.
7. Stop eating too much. Instead of eating until you are fully satisfied, stop eating until you are completely satisfied. It is possible (and helpful) to stop eating while you still have room in your stomach. And remember that it takes time for your stomach to send a message to your brain that you are full and have had enough.
8. Eat at the dinner table. Always try to eat at the dinner table. Never eat in your car or at your desk. When you decide to sit at a table and focus on food, you are less likely to accidentally eat something.
9. Avoid foods that are prepackaged and sold in a jar, can, or plastic container. Healthy food is almost never packaged in a box, jar, or plastic container. The healthiest, unprocessed foods are often stocked and displayed on the fringes of a grocery store.
10. Eat foods with 5 or less ingredients. If you take the time to research the ingredients of most processed and unhealthy foods, you'll almost certainly find that the list is long and contains many additives that you don't know much about.
11. Eat foods with a short shelf life. Healthy food is free of a lot of chemicals that hold it together and allow it to rot on the shelf for a year without spoiling. If food has a short shelf life, it's probably unhealthy.
12. more water. Water is the healthiest beverage on the planet. Sodas, energy drinks, and flavored drinks are the unhealthiest and should be avoided at all costs. If you want a flavored drink, make lemonade with fresh lemon or drink tea or water with fresh fruits and vegetables.
13. Salt and sweeten your food yourself. One of the reasons some foods are so unhealthy is because of too much salt and sugar. Whenever possible, try to sweeten your food with salt and sugar so you can control the amount of salt or sugar. Avoid foods containing high fructose corn syrup and monosodium glutamate. For example, if you're baking cookies, sweeten them with raw brown sugar or honey.

14. Sweet foods are naturally replaced by sweet foods. We recommend you to eat the sweets that nature gave us. Some good examples are blueberries, bananas, honey, mango, etc. The most important thing is that these are healthy and safe desserts.
15. Cook more than just eat out. One of the best ways to eat healthy is to cook your own meals. Besides saving a lot of money, you will also be able to control the food that goes into your meals. You will not use chemicals or other unhealthy additives.
16. Buy organic products whenever possible. Whenever possible, buy food grown without harmful chemicals, hormones, and antibiotics. Avoid foods that may contain harmful elements.

foods to avoid

Here are foods to avoid when trying to lose weight.

Name	why you should avoid
French fries and potato chips	They are high in calories and easy to eat too much.
sweet drinks	Sugar-sweetened beverages like soda are among the unhealthiest foods on the planet. They are closely linked to weight gain and can harm health if consumed regularly.
Pastries, cookies and cakes	Bakeries, cookies, and cakes are often made with unhealthy ingredients like added sugar and refined flour. They may also contain artificial trans fats, which are very harmful and have been linked to many diseases.
Certain types of alcohol (especially beer)	Alcohol contains a lot of calories. Beer can affect weight gain, but even drinking wine in moderation can be beneficial.
candies	Sugar is very harmful. They contain a lot of sugar, butter and refined flour.
fast food	Fast food is extremely high in calories and often contains unhealthy ingredients such as high-purity flour and processed meats.
Ice cream	Ice cream is incredibly delicious but very unhealthy. It is high in calories and often high in sugar. It is recommended to make your own ice cream using less sugar and ingredients such as full-fat yogurt and fruit.

Sample menu for a week for weight loss

Therefore, the following weekly menu will help you lose weight.

1 day

Breakfast

• toast with salted salmon;
• 1/3 cup of blueberries;
• 1/4 Greek yogurt

Dinner

• ravioli and vegetable soup;
• tomatoes with cheddar cheese;
• cucumber slices.

Dinner

• grilled salmon;
• rice;
• a handful of walnuts;
• green beans;

You need to fry the beans in olive oil, add a little salt and pepper. Add the rice, season it all with salt and pepper, sprinkle with a piece of walnuts (pre-cut).

2 days

Breakfast

• avocado and egg toast;
• a handful of prunes;
• 6 nuts.

Dinner

• 2 cups of ravioli and vegetable soup;

Dinner

• 1/2 cup deli squash and tofu curry
• 2 cups of rice.

3 days

Breakfast

• a handful of nuts;
• 3/4 cup nonfat yogurt;
• 1/2 cup of blueberries;

Dinner

• pita with apple and cheddar cheese;
• Apple

Dinner

• Stuffed peppers;
• a handful of spinach.

Saute the spinach in olive oil and add some salt and pepper.

4 days

Breakfast

• a handful of cashews;
• 250 ml of skim milk;
• avocado Toast.

Dinner

• grilled chicken breast;
• 3 arts. Salad dressing with carrots and ginger.

Dinner

• a handful of cashews;
• 1/4 cup hot lentil salad, sausage and apple
• 1/2 boiled beetroot.

5 days

Breakfast

• whole bran - 250 ml;
• skimmed milk - 200 ml;
• carrot.

Dinner

• toast with tomato and cheddar cheese;
• 4 tbsp. grated carrots;
• 1/2 cup of cucumbers;
• Hard boiled eggs;
• 1st. roasted almonds;

Dinner

• 1/3 cup plain Greek yogurt
• a handful of walnuts;
• chicken breast;
• 1/2 cup of buckwheat porridge.

6 days

Breakfast

• 1 glass of whole bran;
• 3/4 cup skim milk;
• 1/2 cup of blueberries;

Dinner

• boiled chicken breast;
• 1 bowl of spinach

Dinner

• 2 cups Korean beef;
• 1/2 cup cooked buckwheat soba noodles

7 days

Breakfast

• toast with avocado and lightly salted salmon;
• 3/4 cup skim milk;

Dinner

• grilled chicken breast;
• 1/2 medium red pepper;
• 2 tbsp. Salad dressing with carrot and ginger.

Dinner

• Steamed salmon with rice.

Useful Supplements for Weight Loss

There are many different ways to lose weight. These methods also include various pills, medications, and natural supplements. They will help you lose weight, or at least make it easier when combined with other methods.

These supplements are helpful because:

1. Reduce appetite.
2. Reduce the absorption of nutrients such as fat.
3. Increase fat burning.

Practical:

• Raspberry Ketones. It is a substance found in raspberries that is responsible for their distinctive odor. The synthetic form of this substance can be purchased as a weight loss supplement.
• Green tea extract. It is a very popular ingredient in many weight loss supplements. It increases the activity of norepinephrine, a hormone that helps burn fat.
• Green coffee bean extract. Green coffee beans are unroasted coffee beans. Caffeine can increase fat burning, and chlorogenic acid can slow the breakdown of carbohydrates in the gut.
• Garcinia Cambogia extract. This supplement is very in demand and popular. The peel of the fruit contains hydroxycitric acid (HCA). It is the active ingredient in Garcinia Cambogia extract, which is sold as a diet pill.

folk remedies

One of the effective methods of losing weight is the use of folk remedies to get rid of extra pounds.

apple cider vinegar

Apple cider vinegar, like white vinegar, is a source of acetic acid, which has anti-inflammatory and anti-obesity effects and promotes weight loss.

You will need:

1. 1 tablespoon of apple cider vinegar.
2. 250 ml of warm water.
3. Honey (optional)

Mix the first two ingredients. After mixing well, add the honey. Drink this mixture twice a day.

lemon and honey

The combination of lemon juice and honey is a very popular weight loss remedy. Vitamin C in lemon aids in the oxidation of fats and honey exhibits lipid-lowering activity.

You will need:

1. Half a lemon.
2. 2 teaspoons of honey.
3. 250 ml of warm water.

Mix half a lemon with warm water. Then mix everything well and add honey. This mixture should be drunk 4 times a day.

take medicine

However, it is important to note that weight loss medications are not for everyone. For example, prescription weight loss pills should not be used by women who are or want to become pregnant or are breastfeeding.

All prescription weight loss medications approved for use cause significant weight loss.

In 12 months, you can lose between 3 and 7 percent of your total body weight. This may seem like a modest amount, but it is healthy weight loss. However, it is not possible to lose weight quickly with the help of drugs.

Be prepared for side effects such as nausea, constipation or diarrhea. Rarely, serious side effects may occur. That's why it's important to carefully discuss your treatment options with your doctor.

daily regimen

If you are trying to lose weight, following the right daily routine is very important.

• Getting enough sleep. Sleep is always necessary. Healthy sleep is 6-8 hours. If you have trouble sleeping, this affects the production of the stress hormone and greatly inhibits weight loss.
• Remember breakfast. If you skip breakfast, you are unlikely to lose weight. It's important to remember to get the right nutrients at your morning meal.
• Sports time. Exercise is the key to weight loss. Find an activity that fits into your daily routine.

The importance of consulting a doctor

Many people don't know where to start when it comes to weight loss. Before embarking on your weight loss journey, consult a nutritionist to find out how best to proceed.

Here are a few reasons why it's important to seek medical advice before you start losing weight:

sanity

When a person begins to lose weight, their mental health can be just as important as their physical health.

Many people experience mental health issues, such as an eating disorder, while losing weight.

physical health

Your physical health is one of the most important reasons for weight loss, but it can also be one of the main factors preventing you from losing weight.

With weight loss plans often come big and unexpected changes in eating and exercise that can cause health problems. That's why it's so important to have weight loss checked by a doctor.

Help with diet

To be successful in losing weight, you must pay attention not only to how much you eat, but also to what you eat. By consulting your doctor and making a diet plan, you can prevent numerous problems and make sure you are doing everything right.