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 consumption. But most often, malnutrition leads to the formation of extra kilograms. On the eve of summer, for most women, the topic of weight loss becomes 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.
Is it possible to lose weight in a 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 well-chosen diet and increased physical activity are enough. Then the question of whether it is possible to lose weight in a month will quickly be answered.
At the heart of any weight loss method are the principles of healthy and proper eating. 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, a complete rejection of food in the future leads to a set of even more kilograms. After experiencing stress once, the body will store twice as much fat, expecting a similar situation to happen again.
Is it really possible to lose weight in a month? First of all, you should know that the process of eliminating excess weight should not be done by limiting food intake, but by changing eating habits. 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 weight loss is to expend more energy than you gain. Then the body will spend its reserves - fat, which has been specially stored for these "extreme" cases. To lose weight, you need to reduce your daily calorie intake to 1200-1500 kcal. Or balance your diet to meet the norm, but be sure to add physical activity. It will help you lose a few pounds in a short 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 weight loss methods 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 need to know how to lose weight correctly. Within a month, you can achieve significant results without strict diets or visits to gyms. To do this, simply follow a few recommendations:
- Follow 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 meals, exercise, waking up and going to bed are strictly scheduled. At the same time, food should be taken at least five times a day, at regular intervals. Breakfast should be hearty, followed by lighter meals throughout the day. It is necessary to eat dinner no later than 4-5 hours before bedtime, so that calories have time to turn into energy and not be set 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 weight indicate that often due to lack of fluid there is a feeling of hunger. However, instead of having 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 foods.One of the highlights of how to lose weight in a month. When you plan to lose weight, you have to forget about certain foods forever. Bread from wheat flour, confectionery and cold cuts, smoked meats, pasta, mayonnaise, sweet and carbonated drinks, all kinds of fast food should be excluded from the diet, limit the use of potatoes and cereals. Instead, you should eat as many vegetables, fruits, dairy products, cooked or steamed meats, fish as possible;
- Give up alcohol.Even if alcoholic beverages are rarely consumed, in order to lose weight, alcohol must be completely abandoned. Vodka, beer, wine contain calories, in addition, alcohol consumption implies the presence of snacks, and when drunk, appetite increases;
- Replace the dishes.This psychological technique, oddly enough, works very effectively. If you use a smaller plate, you can significantly reduce the amount of food eaten.
- Enter physical activity.Sport is very important for those who say they want to lose weight in a month. Training helps to expend energy, tighten muscles, slim the figure. Outdoor activities are especially effective - biking, running, or just walking. You can perform 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 result obtained when losing weight will be better fixed, and health will not be affected.
How to lose weight in a month, reviews
How to lose weight in a month? As evidenced by the reviews of people who managed to significantly reduce their weight in a short time, following simple rules helped them to do this. Moreover, 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 should be approached responsibly and not let anyone mislead you. Better yet, find a good motivation to lose weight and strive to achieve your goal no matter what;
- Develop a balanced diet, eat only natural and freshly prepared foods, no semi-finished products or 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 in large portions;
- Once a week, you can plan a day of fasting. Many reviews say that these days allow you to cleanse the body of toxins;
- Sleep should be at least 7-8 hours, this contributes to normal metabolism;
- Need to move more and breathe fresh air;
- Limit your salt intake.
Additionally, any weight loss program must include training so that weight loss occurs by burning fat, not by reducing muscle mass. Following all the above recommendations, there will be no more questions about whether it is realistic to lose weight in a month.