How to lose weight effectively in a month without harming health?

Every woman who takes care of her figure knows the problem of losing weight. Most often, diets are resorted to when the excess weight has exceeded the mark of 5 kg or more. In this case, express methods designed for 2-3 days are not suitable. There are special Monthly Weight Loss programs developed by leading dietetics experts. With the help of these complexes, you can lose extra pounds without harming your health.

Fast diets are effective for discharging and cleansing the body all at once, but will not help get rid of the problem forever. Only a monthly weight loss program based on the acceleration of the metabolism will contribute to a sustainable result. Gradually burning body fat will not only allow you to lose 4 to 5 kg, but also prevent obesity from occurring after completing the diet.

Rules and principles of the monthly weight loss program

When resorting to weight loss programs, many expect you to lose a few extra pounds quickly and with little effort. However, not everyone takes into account that the result may vary depending on the type of diet and its severity.

Experts warn that the result depends in many ways on the initial weight and is calculated as a percentage. If the initial weight is 100 kg, then within a month you can lose 10 kg, which is 10%. Using the same technique with an initial weight of 70 kg, it is unlikely that the result will exceed 6-7 kg at the same time.

To lose 5 kg, the duration of the diet should be 4 weeks. If overweight is 10 or more kilograms from the norm, then you need to adhere to the weight loss program for an average of 30 days.

The more overweight, the easier it is to deal with it. In order to get permanent results without harming your own health, you need to follow the rules of nutrition.

Nutritional regime and balanced menu

Nutritional regime and balanced menu

The main principles of nutrition are: reducing the calorie content of food, as well as the right balance of carbohydrates, proteins and fats. In order to create an energy deficit, due to which the body actively burns fat from its own reserves, you should reduce the consumption of easily digestible carbohydrates. The total calorie intake of the daily menu should be 1000-1300 Kcal, depending on the type of occupation and physical activity.

Protein stays in the diet because it is important for the maintenance of muscle tissue. The combination of proteins, fats, and carbohydrates should be comfortable enough for all internal systems to function normally.

Nutrition is a prerequisite for putting together a menu.All meals should be the same (no more than 200-250 kcal), the servings should be the same (no more than 200 g) and their frequency should not be more than 3 hours.The most optimal regime is five meals a day.

Physical activity and sports exercises

Sports activities are an auxiliary discipline, without which it is not possible to achieve effective weight loss. When creating a custom plan to lose weight in a month, it is important to keep in mind that physical training should be done in the intervals between meals. Exercise while dieting should stimulate the fat burning process by improving metabolism.

It should be noted that the physical activity should be calculated so that no more than 200 Kcal are burned during training. Otherwise, energy loss and other side effects may occur. Exercise and diet should be divided into several phases throughout the day.

Daily routine and lifestyle

daily therapy for weight loss

All diet programs are stressful for the body. In order for the process of losing weight to go without complications, you should give up all bad habits and follow the regime.Lifestyle changes - smoking, regular alcohol consumption, eating before bed and other bad habits negatively affect the functioning of the internal body systems. Changing regimen and lifestyle will not only allow you to lose 5 kg per month at home, but also keep the weight after the diet is over.

Please note that the last meal should be at least 3 hours before going to bed. Based on the personal employment plan, it is necessary to create an individual diet, exercise and rest. Nutritionists recommend dividing meals every 3-4 hours. This time will be enough so that there is no desire to have a snack and break the regime.

Diet products

A properly formulated diet will help you lose weight in a month. You can use ready-made menus recommended for certain diet programs. In this case, it is important to carefully follow all advice from experts. You can compose the menu yourself - to do this you need to know the characteristics of the most popular products, their calorie content and compatibility.

Since every organism has its own characteristics, individual nutrition is more effective. You can also take taste preferences into account when creating recipes and menus. An important role in diet composition is the financial side - many programs recommend the use of fairly expensive products.

All ready meals consist of proteins, fats and carbohydrates. When they are broken down, the body receives the necessary energy, vitamins and other useful substances. The more calories a food contains, the more energy it has to use. All unused calories are retained and converted into body fat.

The nutritional category includes foods that are high in protein and complex carbohydrates, but low in fat. This ratio gives the body everything it needs but prevents the appearance of extra pounds.

low calorie foods

Low-calorie foods that are recommended for diet menus:

  • Grain. This category includes all cereals, bran, and sprouted grains.
  • Vegetables, fruits and berries. Almost all vegetables are low in calories, including cucumbers, cabbage, carrots, tomatoes, zucchini, radishes. Of the fruits, citrus fruits, apples, pineapples and apricots are the lowest in calories.
  • Greens. The peculiarity of fresh greens is not only in the high nutrient content, but also in the minus calorie content.

"Harmful" products

For effective weight loss, all unhealthy foods must be excluded from the diet. In addition to being limited during weight loss, you need to try not to be included in the menu after leaving the diet.

It is necessary to exclude from the weight loss program for a month:

  • alcohol. All alcohol, cocktails and beer are high in calories. Due to the high content of sugar and yeast, they contribute to an increase in body fat, especially in problem areas: waist, stomach, legs.
  • Flour and baked goods. Due to the high gluten content, flour products are poorly absorbed and settle on the intestinal walls. In addition, pasta, bread and other flour products have high energy values, which is why they contribute to rapid weight gain.
  • butter. This product contains more than 80% fat, the regular use of which disrupts metabolism and increases cholesterol levels. While losing weight in 30 days, you need to include in the menu vegetable oils, which are much more useful than animal fats.

Foods prohibited during the diet include carbonated beverages, fast food, semi-finished products of industrial production, smoked meat, pickles and marinades. It is recommended to exclude ready meals that contain preservatives, colors and other food additives from the menu.

Diet options

The principle of the 30-day diet is very simple: eat fractionated, do not overuse unhealthy foods, do not skip meals, but also do not overeat. When composing the menu, take into account the calorie content and biological composition of all ingredients from which dietary meals are prepared.

Divide the daily diet into 5 meals. Each of them play an important role in weight loss, so you can't skip one meal or replace it with another. In order to lose weight effectively in a month, the menu must be drawn up taking into account the recommendations of experts.

Nutritional options

Breakfast

Your first meal should be satisfying and full of energy. The best sources for this are complex carbohydrates, which enter the bloodstream with gradual breakdown and maintain the necessary glucose levels for 3 hours. Thanks to this breakfast, you will not feel hungry and will provide the body with all the necessary substances.

Matches:

  • oatmeal;
  • Scrambled eggs, tomato salad, a slice of black bread;
  • cottage cheese, cucumber, radish and parsley salad;
  • buckwheat (on water) or with kefir, cheese;
  • cheesecake or steamed cutlets;
  • Omelette or vegetable casserole.

Use olive, cottonseed or linseed oil for the salad dressing. You can make a dressing with lemon juice and any seasoning.

The recommended calorie content for breakfast is 330-350 Kcal.If you eat lots of grains and fresh vegetables that are high in fiber, you will get the energy you need.Permissible portion: no more than 200 g without drink.

Snack or lunch

healthy snacks

One of the most important meals that will help you stay on track and get rid of hunger pangs before lunch. The calorie content of a snack should not exceed 100 kcal, so it consists of fruit or light vegetable snacks.

Options:

  • Apple;
  • pear;
  • Salad made from peppers, tomatoes and cucumbers;
  • A glass of fruit juice;
  • yogurt;
  • kefir;
  • Each citrus fruit optional.

Lunch

The main ingredients for putting together a lunch menu are high-fiber proteins and vegetables. Optionally, you can prepare lunch from one or more dishes. The main condition is that the amount consumed should not be more than 250 g.

Afternoon snack

With a light snack you will feel good until the evening. Even if you do not feel very hungry after dinner, it is advisable to have a snack with an apple, grapefruit or a glass of fruit juice.

Dinner

A light but nutritious meal will help you break the uncomfortable habit of bed-eating. The energy value of the evening reception should not be more than 200 Kcal, but at the same time result in the necessary saturation. Protein products are the basis, carbohydrates should be discarded.

light dairy products

Examples of daily menus

First day:

  1. Oat flakes with dried fruits, low-fat milk and all fruits.
  2. Fresh vegetables (tomatoes, cucumber) with feta cheese.
  3. Chicken soup with vegetable broth, chopped vegetables (sweet beforehand, tomatoes, cabbage, lots of greens). You can use 1/2 teaspoon for salad dressing. Olive or linseed oil or kefir.
  4. crackers or biscuits (50 g), a glass of lemon juice.
  5. Bell peppers filled with rice and vegetables or rice and minced veal, chicken or turkey. Slice of feta cheese, tomato, parsley.

Second day:

  1. Cucumber salad with kefir. Sandwich (cracker) with cheese.
  2. Steamed cottage cheese pancakes, a glass of berries.
  3. Boiled broccoli, a portion of grilled white fish, fresh tomatoes.
  4. Oatmeal, green tea or herbal boil.
  5. Omelette made from two eggs, dried fruit compote.

Third day:

  1. Buckwheat (you can fill with a spoonful of vegetable oil) or with kefir, steamed cutlet.
  2. tomatoes, soft cheese, decoction of dried fruit.
  3. Chicken breast garnished with baked vegetables. A glass of sour milk or low-fat milk.
  4. Cottage cheese casserole, oatmeal or fruit salad.
  5. Portion of steamed fish, parsley and coleslaw (dressing - lemon juice).

Recipes

Diet meals aren't just about vegetable salads and muesli on the water. You can prepare many healthy light meals and treats from simple and affordable products.

Schnitzel for breakfast

pumpkin slice
  1. Take a zucchini, a glass of oatmeal, a carrot, an egg and a few fresh herbs (onions and parsley).
  2. Wash the vegetables well and rub them with fine cloves (do not remove the peel of the zucchini). Finely chop the onion and parsley with a knife or chop in a blender. Add a little salt and stir well so the vegetables turn out juicy.
  3. Sprinkle
  4. with the muesli, mix with the vegetables and let rest for 15 minutes to absorb all of the liquid.
  5. Stir in an egg, mix well again and shape into small patties.

Schnitzel can be cooked in a water bath, in an Airfryer or in an oven (at + 180 ° C). Line a baking sheet with parchment paper to prevent the patties from sticking. A wonderful hearty breakfast with a minimum of calories is ready in 20 minutes.

Mushroom soup with buckwheat

  1. Put 2 liters of water in a saucepan and bring to the boil, season with salt. Rinse with 5 tbsp. l. Buckwheat and pour into boiling water.
  2. mushrooms are well cleaned of dust, rinsed in cold water and cut into thin cubes. Fry the mushrooms in a dry pan for 10 minutes to release excess moisture.
  3. When the buckwheat is tender, add the mushrooms and cook over high heat for another 10 minutes.

Finely chop the parsley and spring onions and add to the soup for a few minutes until they are tender.

A complex of physical exercises

When thinking about options for programs on how to lose 5 kg a month at home, physical activity should be considered. Sedentary lifestyle and physical inactivity are some of the main causes of obesity.When dieting, sedentary lifestyle is the main obstacle to weight loss. In order to speed up the metabolism and get rid of extra pounds, you should include simple but effective exercises in the activities.

It is recommended to have at least 3 sessions of 30 minutes per week. The optimal time for the training is selected individually.

Losing weight quickly in one month helps:

  • Regular training. Try to do your workout every day. Systematic exercise promotes the breakdown of body fat.
  • Intense exercise. Depending on the type of occupation and the level of physical activity, as well as the selected menu, you should choose the most intense training program. A sign of getting enough exercise is sweating, which should occur 5 minutes after starting the exercise.

If a low calorie menu is used, the electricity loads should be abandoned. With this weight loss option, a brisk 10-minute walk every day is sufficient.

Types of exercise

  • skipping rope. The easiest and most effective way to lose the required amount of pounds quickly. Due to its simplicity and accessibility, classes can be conducted not only at home but also in the fresh air. The jumping options are selected depending on the level of preparation and ability. Lesson time: 10 minutes or 150-200 jumps.
  • jump. Starting position: standing, back straight, pushing tightly. Slowly lean forward to reach the floor with your fingertips (plank position). Gently transfer gravity to your toes. Try jumping closer to your arms as you straighten your body. This exercise helps burn fat around the waist and hips, and also tones the abs. Repeat 3-5 times.
  • Jumps. Stand straight, stand on your toes, and jump as high as you can. The speed of execution is moderate, the number is ten times.
  • aerobics. Perform any body movement that mimics a fast, energetic dance. Preferably with rhythmic music. Exercise is suitable for those whose weight is well above the norm, and for those who cannot withstand a heavier load.

Expert advice

The monthly weight loss program will help you lose 5 kg of excess weight without harming your health. However, in order to consolidate the result, you should not immediately switch to the usual menu and lifestyle. One of the most important steps in the battle for a lean body is getting off the diet.

Expert advice on losing weight

Within 4 weeks, the body quietly rebuilds itself into a new regime, so there is no need to return to the old diet. Continue to limit unhealthy foods and foods that you can build on.

You can sometimes relax after completing the diet. Once a week you can treat yourself to something red (dry), cakes or delicacies, but in moderation.

Remember to eat well. The daily diet should contain all the necessary organic substances and vitamins. To keep in shape, you can spend days of fasting 1-2 times a month to cleanse the body of toxins. Do not give up exercise and light movement.