Being overweight is an important social and medical problem. Being overweight severely affects 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 - sedentary lifestyle, stress, alcohol intake. But more often than not, malnutrition causes the formation of extra kilograms. On the eve of summer, for most women, the topic of losing weight is becoming more relevant than ever. Many women are worried about how to lose weight in a month so that they do not harm their health.
is it possible to lose weight in a month
There are many ways to get rid of excess weight, from various diets to drug treatment and surgery. However, in most cases, a properly chosen diet and increased physical activity are sufficient. Then the question of whether it is possible to lose weight in a month will be quickly resolved.
At the heart of any method of losing weight are the principles of healthy and proper nutrition. Many mistakenly believe that fasting allows you to achieve the most effective results in the process of combating overweight. 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, hoping to repeat a similar situation.
Is it really possible to lose weight in a month? First of all, you should know that the process of getting rid of excess body weight should not be done by restricting food intake, but by changing dietary patterns. A balanced diet and adherence to the daily regimen will help you achieve the desired results quickly without compromising your health.
The basic principle of losing weight is to expend more energy than you gain. Then the body needs 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 major changes in your diet.
However, once you have decided the question of how to lose weight in a month, you do not have 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 do not always know how to do it properly. 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 properly. In a month, you can achieve significant results, without strict diets and visiting gyms. To do this, just follow a few suggestions:
- 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, regularly. Breakfast should be heavy, followed by lighter meals throughout the day. You need to have dinner no later than 4-5 hours before bedtime, so that calories have time to go into energy, and not set them aside "in reserve";
- Drink more water.This is another secret on how to lose weight in a month. Reviews of many people trying to get rid of excess body weight show that they often feel hungry due to lack of fluid. 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 are not always made with products that promote weight loss;
- Substitute healthy foods for unhealthy foods.one of the highlights of how to lose weight in a month. When planning to lose weight, you need to forget about certain foods forever. Bread made from wheat flour, confectionery and sausages, smoked meats, pasta, mayonnaise, sweet and carbonated drinks, all types of fast food should be excluded from the diet, limiting the use of potatoes and cereals. Instead, you should eat as many vegetables, fruits, dairy products, stewed or steamed meat, fish as possible;
- Give up alcohol.Even if alcoholic beverages are rarely consumed, in order to lose weight, alcohol should be completely abandoned. Contains calories in vodka, beer, wine, in addition, drinking alcohol means the presence of snacks, and in a state of intoxication, increases appetite;
- Replace dishes.This psychological technique, something quite strange, works very effectively. Using a smaller plate can significantly reduce the amount of food consumed;
- Enter physical activity.Sports are very important for those who say they want to lose weight in a month. Training helps to expend energy, tighten muscles, make the silhouette slimmer. Outdoor activities are especially effective - cycling, running or just regular walking. You can do special exercises for weight loss.
You should also know that excess weight should be lost slowly, to no more than one kilogram per week. At the same time, the result obtained during weight loss will be better fixed, and your health will not be harmed.
How to lose weight in a month, reviews
How to lose weight in a month? As evidenced by the reviews of people who have managed to reduce their weight significantly in a short period of time, simple rules have helped them with this. In addition, they not only managed to get rid of excess weight, but also created new "healthy" habits for themselves. What are these rules that will help you lose weight effectively?
- The process of losing weight must be approached responsibly and not let anyone lead you astray. Better yet, find a good motivation to lose weight and strive for your goal, no matter what;
- Develop a balanced diet for yourself, eating only natural and freshly prepared foods, with no semi-finished products and substitutes;
- Eat only at strictly fixed hours;
- 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 set a fasting day for yourself. Many reviews say that such 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.
In addition, training must be included in any weight loss program so that weight loss occurs by burning fat, not by reducing muscle mass. After all the above suggestions, there will no longer be questions about whether it is realistic to lose weight in a month.