Obesity is an important social and medical problem. Obesity significantly affects the quality of life, shortens its duration and contributes to the development of various diseases. There are many reasons for the appearance of overweight - lack of exercise, stress, alcohol consumption. Most often, however, malnutrition leads to the formation of extra kilograms. On the eve of summer, the topic of losing weight becomes more relevant than ever for most women. Many ladies 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, from various diets to drug treatment and surgery. However, in most cases, a properly selected diet and increased physical activity are enough. Then the question of whether it is possible to lose weight in a month is quickly resolved.
At the heart of any method of losing weight are the principles of healthy and proper nutrition. Many mistakenly believe that it is fasting that allows you to get the most effective results in fighting excess weight. In fact, a complete rejection of food in the future leads to a set of even more kilograms. Once the body experiences stress, it stores twice as much fat and expects 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 getting rid of excess weight should be carried out not by restricting food intake, but by changing eating habits. A balanced diet and following the daily routine will help you quickly achieve the desired results without jeopardizing your health.
The basic principle of losing weight is to expend more energy than you gain. Then the body uses up its reserves - fat, which was stored especially for such "extreme" cases. To lose excess weight, you should reduce your daily calorie intake to 1200-1500 kcal. Or adjust your diet to be within the norm, but be sure to add physical activity. This is how you lose a few pounds in a short time without drastic dietary changes.
However, having decided on the question of how to lose weight in a month, there is no need 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 harmless to health. Many of them are extreme and can be harmful to health. Therefore, if you decide to lose weight in a short time, you should first 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 recommendations:
- Follow the daily routine and diet.This is one of the highlights of the question how to lose weight in a month. Obesity disappears much faster if eating, exercise, waking up and going to bed are strictly according to plan. At the same time, food should be taken at least five times a day at regular intervals. Breakfast should be a substantial one, followed by lighter meals throughout the day. It is necessary to have dinner no later than 4-5 hours before bedtime, so that calories have time to turn into energy and not remain "in reserve".
- drink more waterThis is another secret on how to lose weight in a month. Reviews of many people trying to get rid of excess body weight indicate that a feeling of hunger often occurs due to dehydration. But instead of drinking a glass of mineral water or a cup of tea, most people look for something to eat. At the same time, snacks are not 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. If you plan to lose weight, you must forget about certain foods forever. Bread from wheat flour, confectionery and sausages, smoked meat, 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, steamed or steamed meats, and fish as possible.
- Refrain from alcohol.Even if alcoholic beverages are rarely consumed, alcohol should be avoided completely in order to lose weight. Vodka, beer, wine contain calories, moreover, drinking alcohol implies the presence of snacks, and when intoxicated, appetite increases;
- Replace dishes.Oddly enough, this psychological technique 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 expend energy, tone muscles and slim the silhouette. Outdoor activities are particularly effective – cycling, running or just going for a walk. You can perform special exercises for weight loss.
You should also know that excess weight should be reduced slowly, no more than a kilogram per week. At the same time, the result obtained when losing weight is better fixed and there is no harm to health.
How to lose weight in a month, reviews
How to lose weight in a monthAs evidenced by the reviews of people who managed to significantly reduce their weight in a short time, following simple rules helped them in this. In addition, they managed not only to get rid of excess weight, but also to develop 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 fool you. Better yet, find good weight loss motivation and keep striving for your goal no matter what;
- Develop a balanced diet for yourself, eat only natural and freshly prepared foods, no semi-finished products and substitutes;
- Eat only at strictly specified 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 on such days you can cleanse the body of toxins;
- Sleep should be at least 7-8 hours, this contributes to normal metabolism;
- You need to move more and breathe fresh air;
- Limit your salt consumption.
Additionally, any weight loss program must include exercise so that the weight loss occurs by burning fat and not by shedding muscle mass. After all the above recommendations, questions will no longer be asked about whether it is realistic to lose weight in a month.