Often times, a woman contemplating losing weight simply chooses a popular diet, several exercises, and tries to be successful, but an individual monthly weight loss program at home is more effective. This plan takes into account the characteristics of the body, the reasons for the weight gain, the goals sought, the rhythm of life. Can you compose it yourself
How to lose weight in a month
Losing weight over such a period is realistic even without a special strict diet and strenuous exercise every day. But the main condition remains unchanged: you need to write a comprehensive program that will take into account changes in the menu, cosmetic procedures and physical activity. Taking into account the size of the weight loss period, you can choose methods that will not harm your health. The first step on the long road to a beautiful body will be the precise definition of the tasks set: which zones to exercise, how many kilograms to lose - all of this will form the basis of a weight loss plan for a month.
Calorie content and servings
The energy value of the product is necessary, first of all, to study the weight loss program at home for a month, but this is not an invitation to just choose something that is less than 100 kcal. Before you go to the store and put together a menu, you need to find out how many calories you can eat each day. This number can be calculated independently using one of the 3 formulas used by nutritionists or you can trust online calculators. Each option requires that you know your weight when you start losing weight, your height, and your age.
Highlights related to menu calories:
- The calorie needs for someone who exercises and someone who lives at home are different, so you need to evaluate your physical activity level in order to achieve adequate weight loss.
- Along with the daily calorie intake, you need to calculate the BJU ratio, otherwise you may not see the result of the program.
- When planning the menu, the total daily calorie content is divided in such a way that breakfast and lunch are the "heaviest" - they come up to 400 kcal. Snacks should be in the range of 150-200 kcal. The rest is for dinner.
Drinking cure
If your water intake is low, weight loss will be slow, and even a strict monthly diet will not help. The breakdown of fats and their subsequent excretion without the correct amount of fluid does not take place - this is the main condition for lipolysis, therefore the frequency of water consumption must also be adjusted. However, anyone who drinks coffee every day and thinks the water balance is normal is very much mistaken: lipolysis only needs pure water, mineral water is allowed. Its height is determined by individual calculation:
- You need 30 ml of water per kilogram of your body weight (not desired, but available! ). For figure support - 40 ml.
- On training days, including at home, you have to drink more because you lose fluids.
- Did you have a coffee? We have to compensate for this with three times the amount of clean water. Those. 600 ml of water are required for 200 ml of coffee.
- Tea, juice and other beverages are high-calorie foods and are therefore not included in the drinking schedule.
Physical activity
Exercising regularly is the key to losing weight through fat loss, but it should also be properly included in the training plan and properly selected for a particular person. If you are overweight, a monthly home weight loss program may not involve weight training or jogging, and a few regular fitness classes will do little to the body. The needs of women and men also differ: for the latter it makes sense to pump the press, and for a woman it is undesirable for a beautiful flat stomach.
Basic requirements for competent weight loss activity:
- Start with a hike.
- The basis of the "sports plan" for losing pounds is aerobic exercise, which lasts 40-60 minutes. Such workouts should be done at least 3 times a week.
- The ideal body is weight training, which you can do at home too. When losing weight, however, you can only supplement the main aerobic program in order to locally influence problem areas.
Nutritional program for weight loss for a month
No to junk food, yes to plant-based foods: the classic rule of most weight loss diets. However, this condition requires additions and clarifications, as each organism must choose an individual nutritional program so that weight loss occurs painlessly and at the fastest pace for a particular organism. Even the list of prohibited foods is changing. The following terms are a classic program that you can change yourself.
What foods reduce appetite
Meals will be varied throughout the month, especially if you stock up on healthy recipes. However, in addition to a general knowledge of the importance of consuming plant-based foods and reducing sources of sugar, it is desirable to know the main fighters for a beautiful figure who have fat-burning properties. Most often these are products that contribute to weight loss by increasing the intracellular temperature, which causes an acceleration of metabolic processes. Among them:
- Mint leaves, basil;
- Grapefruit, lemon;
- a pineapple;
- Ginger;
- Cinnamon, cloves, etc. spices;
- Cabbage;
- Cranberry;
- all greens.
In addition, you need to remember about products that will help drown out the feeling of hunger. Most often these are protein sources that a 30 day weight loss program must include. However, the appetite is subdued and:
- Bulgarian peppers;
- all legumes;
- Bran;
- Avocado;
- Linseed;
- Almond.
What is to be excluded
There are 2 lists of unwanted foods and foods, the selection of which will be determined by the rate of weight loss you want. If the weight loss program lasts for a month, you can combine them: put them on for a week, then eat the standard plan for 14-20 days, and switch to hard for the rest of the month. Fat burning becomes active under such conditions, such fluctuations in the diet are also beneficial for the body.
The first list of foods that the standard program must exclude is a classic list of prohibitions on proper nutrition:
- all sweets, including homemade jam (sources of sugar that are undesirable for the figure);
- all baked goods, even yeast-free flatbread;
- semi-finished meat products purchased in the store (their composition is far from useful);
- Sausages, wieners, pork sausages, etc. (due to the dangerous composition do not carry values on the body);
- Semolina porridge (on the principle of influencing the figure, it resembles flour);
- fatty meat (it is not the calorie content that interferes with weight loss, but the blow to the pancreas);
- Preservation, pickles and pickles from stores.
If you are looking for a way to lose weight quickly, it is allowed to tighten the meal plan for a short time, remove it from it and:
- Cereals other than buckwheat;
- Pasta;
- Potato;
- fruits other than green apples and all kinds of citrus fruits;
- oily fish;
- Salt.
How do I create a meal plan
You have a long time to get rid of the excess (the exception is if you are in the obesity stage, which will take several months to get rid of), so the weight loss diet plan may not be too harsh. Eating healthy will be the foundation, but you are entitled to rare rewards or cheat meals that include the chance to eat a little of your favorite food or foods that fall into the prohibited category. First, it will motivate you to stick with the program. Second, the body needs a "shake-up" so that the weight does not increase. There can be 2 such days per month.
Here are a few more tips for putting together your diet:
- Pay attention to the composition of the product: proteins, especially of vegetable origin, can be consumed in the evening without prejudice to weight loss. Carbohydrates (cereals, pasta) find their place in the morning and afternoon as well as fats.
- Remember that diet has to be compared to the training plan (even at home): before training, you can eat protein with a small serving of complex carbohydrates, afterwards only protein.
- It is not worth combining meat with porridge or pasta so as not to stop weight loss. An exception is before physical activity.
- Calculate the calorie content of the menu separately for "quiet" days and training days.
Approximate menu for a month a day
The number of products available to you under the terms of this program is large, the heat treatment options are also large, so diet diversity should not be a problem. You can prepare cooked, baked, and stewed dishes, but eating plant-based foods raw is advisable if you are serious about losing weight in a month. Eating large numbers of meals will help prevent hunger pangs and small portion sizes will help avoid overeating.
During the day, in a monthly weight loss program at home, taking into account 1 detox day, your menu may look like this:
| breakfast | snack | dinner | Afternoon snack | dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Braised chicken breast with tomatoes | Grapefruit | Low-fat cottage cheese, vegetables |
| Tuesday | Congee with dried apricots | Hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | orange juice | vegetable salad |
| Wednesday | Steamed omelette | Low-fat cottage cheese | Chicken broth, vegetables | Baked pear | Kefir, bran |
| Thursday | Oatmeal with honey | A glass of tomato juice, grain bread | Braised cabbage | Steamed cheesecake | Baked lean fish |
| Friday | Millet with pumpkin | A pair of peaches | Vegetable broth, a piece of lean meat | Boiled egg, vegetable salad | Tomatoes, boiled shrimp, cucumber |
| Saturday | Rice porridge with raisins | orange | Zucchini stew with peppers and tomatoes | Muesli loaf, avocado, cheese | Low-fat cottage cheese |
| Sunday | orange juice | Green apple | Coleslaw with beets | Carrot and apple juice | Kefir, bran |
Weight loss training at home
It is advisable to draw up an exercise plan with a specialist who will help you assess your own state of health and select harmless training units. The classic one month home weight loss program necessarily includes any aerobic exercise, i. e. H. Keep your heart rate in the fat burning zone. If you have problem areas that are difficult to access, it makes sense to add strength exercises for them.
Fitness program
When you have excess fat mass, you need to begin active cardio loads, which can be represented by running in place, jumping rope (if ceiling height allows), and dancing. A video course with a training program is also effective: by Jillian Michaels, Sean Tee, Janet Jenkins, etc. You can also choose a month of exercises to complete your lesson with.
power
With normal body weight, weight loss through aerobic exercise is slow, because the body has already broken down most of the excess, so the program must be supplemented with strength training. Girls can limit themselves to a small working weight (5 kg dumbbells), during the exercises it is imperative to do squats and press from different positions. The frequency of strength training is 2 times a week for 20-25 minutes.
interval
It is imperative to include this opportunity for physical activity if you are not overweight. Interval training is an easy way to change your figure for the better as it is most effective at burning fat. The essence of the lesson: the exercise is performed in 20 seconds at high speed, after which there is a pause (10 seconds) and the next exercise. A workout lasts 20 minutes, which is more effective than a full hour of fitness. It is advisable to treat yourself to interval exercises every other day.
Circular
This activity can be both classic strength training and interval training. The main focus is on training all parts of the body: d. H. You involve in the work first the muscles of the arms, then the back, then the abdomen, the buttocks, the thighs, the legs and the circle is repeated. Such training at home is most effective if it is about interval work: for example, eastern tabata.
Motivational program
Experts say the ideal option is to combine several types of physical activity, but with a shift towards aerobic activities, which are responsible for burning fat. If you're just strength training, or even just interval training, weight loss at home can turn out to be "one-way" - either fat deposits go away but the body stays swollen, or you lose less weight than pumping up muscles.
You can get a beautiful figure with the following house plan that repeats itself every week:
- Monday is fitness.
- Tuesday - interval cardio (tabata) + stretching.
- Wednesday - rest (rest)
- Thursday Fitness + Power for the problem area
- Friday is fitness.
- Saturday - rest (rest).
- Sunday - circular force + stretch.