Overweight is a major 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 body weight: a sedentary lifestyle, stress, alcohol intake. But most often, malnutrition leads to the formation of additional kilograms. On the eve of summer, for most women, the topic of weight loss is becoming more relevant than ever. Many women are concerned about the question of how to lose weight in a month so as not to harm their health.
It is possible to lose weight in one month
There are many ways to get rid of excess weight, ranging from various diets to drug treatment and surgery. However, in most cases, a properly selected diet and increased physical activity are sufficient. So the question of whether it is possible to lose weight in a month will quickly be resolved.
At the heart of every method of weight loss are the principles of a healthy and correct diet. Many mistakenly believe that it is fasting that allows you to achieve the most effective results in the process of fighting excess weight. Indeed, a complete refusal of food in the future leads to a range of even more kilograms. After experiencing stress once, the body will store twice as much fat, expecting a similar situation to repeat itself.
Is it really possible to lose weight in a month? First of all, you should know that the process of shedding excess body weight should not happen by limiting food intake, but by changing dietary patterns. A balanced diet and adherence to the daily regimen will help you quickly achieve the desired results without compromising your health.
The basic principle of losing weight is spending more energy than you gain. Then the body will spend its reserves - fat, which was 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, it is not necessary to stop there. It is important not only to achieve a certain result, but also to keep 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 methods of losing weight are safe for health. Many of them are extreme and can be harmful 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 visits to gyms. To do this, just follow a few tips:
- Follow the daily routine and nutrition.This is one of the highlights of the question, how to lose weight in a month. Excess weight disappears much faster when eating, exercising, waking 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 large, followed by lighter meals throughout the day. It is necessary to have dinner no later than 4-5 hours before bedtime, so that the calories have time to turn into energy and not be put aside "in reserve";
- Drink more water.This is another secret of how to lose weight in a month. Reviews of many people trying to get rid of excess body weight indicate that often due to a lack of fluids there is a feeling of hunger. 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 aren't 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. Bread made from wheat flour, sweets and sausages, smoked meats, pasta, mayonnaise, sweet and carbonated drinks, all types of fast food should be excluded from the diet, limit the use of potatoes and cereals. Instead, you should eat as much vegetables, fruits, dairy products, stewed or steamed meats, fish;
- Give up alcohol.Although alcoholic beverages are rarely consumed, in order to lose weight, alcohol should be completely abandoned. Vodka, beer, wine contain calories, in addition, drinking alcohol implies the presence of snacks, and in a state of intoxication, appetite increases;
- Replace the dishes.This psychological technique, strangely enough, works very effectively. If you use a smaller plate, you can greatly reduce the amount of food consumed;
- Get into physical activity.Sport is very important for anyone who says they want to lose weight in a month. Training helps to expend energy, tighten muscles, slim the silhouette. Outdoor activities are particularly effective: biking, running or just walking. You can perform special exercises for weight loss.
You should also know that excess weight should be lost slowly, no more than one kilogram per week. At the same time, the result obtained during weight loss will be better resolved, and health will not be damaged.
How to lose weight in a month, reviews
How to lose weight in a month? As the reviews of people who managed to significantly reduce their weight in a short time show, following simple rules helped them with this. In addition, they not only managed to get rid of excess weight, but also formed new "healthy" habits for themselves. What are these rules that will help you lose weight effectively?
- The weight loss process must be approached responsibly and don't let anyone lead you astray. Better yet, find a good motivation to lose weight and fight for your goal, no matter what;
- Develop a balanced diet for yourself, eat only natural and freshly prepared foods, without semi-finished products and substitutes;
- Eat only at strictly fixed times;
- It is better to eat as often as possible, but little by little, than once or twice and large portions;
- Once a week, you can arrange a fasting day for yourself. Many reviews say that these days allow you to cleanse the body of toxins;
- Sleep should last at least 7-8 hours, this contributes to normal metabolism;
- Need to move more and breathe fresh air
- Limit your salt intake.
Also, any weight loss program must include training so that weight loss occurs by burning fat and not reducing muscle mass. By following all the recommendations above, there will be no more doubts that it is realistic to lose weight in a month.