A woman who thinks about losing weight often just chooses a popular diet, some exercises and tries to succeed with them, but an individual monthly weight loss program at home will be more effective. In this plan, body characteristics, reasons for gaining weight, desired goals, rhythm of life are taken into account. Can you compose it yourself?
How to lose weight in a month
Losing weight in such a period is realistic even without making a special rigid diet and strenuous exercise every day. However, the main conditions will remain unchanged: you must write a comprehensive program, which will take into account changes in the menu, and cosmetic procedures, and physical activity. Taking into account the size of the weight loss period, you can choose a method that does not affect your health. The first in the long journey to a beautiful body will be the exact definition of the task set: which zone to exercise, how many kilograms to lose - all this will be the basis for a weight loss schedule for a month.
Calorie content and portions
The energy value of the product is first and foremost necessary to study a weight loss program for a month at home, but this is not a call to choose only what has less than 100 kcal. Before going to the store and compiling a menu, you need to know how many calories you can eat each day. This figure can be calculated independently using any of the 3 formulas used by nutritionists, or you can trust an online calculator. Any option requires you to know your weight at the beginning of losing weight, height, be sure to indicate your age.
Highlights related to menu calories:
- The calorie requirements for someone who exercises and someone who stays home are different, so you must evaluate your level of physical activity for proper weight loss.
- Along with daily calorie intake, you need to calculate the BJU ratio, otherwise you may not see results from the program.
- When planning a menu, the entire daily caloric content is divided so that breakfast and lunch become the most "heavy" - they get up to 400 kcal. Snacks should be in the range of 150-200 kcal. The rest for dinner.
Drinking regimen
If your water intake is low, weight loss will be slow, and even a strict monthly diet will not help. Fat breakdown and subsequent excretion without the right amount of fluid does not occur - this is a key condition for lipolysis, therefore, the frequency of water consumption should also be adjusted. However, if you drink coffee every day and think that the water balance is normal, you are very much mistaken: lipolysis requires only pure water, mineral water is allowed. The amount is determined by individual calculations:
- You should receive 30 ml of water for every kilogram of your body weight (not desired, but available! ). For figure support - 40 ml.
- On days when you have exercise, even at home, you need to drink more, because you lose fluids.
- Do you allow yourself to drink coffee? We have to compensate with three times the amount of clean water. That. 200 ml of coffee requires 600 ml of water.
- Tea, juices and other beverages are high -calorie foods, so they are not counted in the beverage regimen.
Physical activity
Regular exercise is the key to weight loss through fat mass loss, however, they should also be properly included in the schedule and chosen correctly for a particular person. With excess weight, a monthly weight loss program at home may not imply strength training or jogging, and with some regular fitness classes there will be little to do the body. For women and men, the requirements are also different: it makes sense for the latter to pump the press, and for women, for a beautiful flat stomach, this is undesirable.
Basic requirements for competent activities for weight loss:
- Start by climbing.
- The basis of the "sports schedule" for losing pounds is aerobic exercise, lasting 40-60 minutes. Such training should be conducted at least 3 times a week.
- The ideal body is strength training that you can do at home as well. However, when losing weight, they can only add to the main aerobic schedule to affect the problem areas locally.
Nutrition program for weight loss for a month
Not for snacks, yes for plant foods: the classic rule of most weight loss diets. However, this condition requires supplementation and clarification, as each organism needs to choose an individual nutrition program so that weight loss is not painful and at the fastest rate for a particular organism. Even the list of forbidden foods has changed. The conditions below are classic programs that you can modify yourself.
What foods reduce appetite
Meals throughout the month will vary, especially if you keep recipes for healthy meals. However, in addition to general knowledge about the importance of eating plant foods and reducing sugar sources, it is desirable to know the main fighters for beautiful figures, which have fat -burning properties. Most of these are products that help lose weight by increasing intracellular temperature, which triggers the acceleration of metabolic processes. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- halia;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberries;
- all vegetables.
In addition, you need to remember about products that help eliminate hunger. Most of these are protein sources that must be included in a 30 -day weight loss program. However, the appetite is suppressed and:
- capsicum;
- all nuts;
- bran;
- avocado;
- flax seeds;
- almonds.
Things to be excluded
There are 2 lists of foods and undesirable foods, the choice of which is determined by the desired rate of weight loss. If the weight loss program lasts for a month, you can combine them: tighten for a week, then eat for 14-20 days according to the standard plan and switch to hard for the rest of the month. Burning fat under such conditions will be active; Such fluctuations in the menu are also beneficial to the body.
The first list of foods that should be excluded by the standard program is the classic list of prohibitions in proper nutrition:
- all sweets, including homemade jams (an unwanted source of sugar for the figure);
- any bakery product, even unleavened pita bread;
- semi -finished meat products purchased in stores (their composition is far from useful);
- sausage, wiener, pork sausage, etc. (do not bring value to the body due to harmful composition);
- semolina porridge (according to the principle of influencing the figure, it is the same as flour);
- fatty meats (not the caloric content that interferes with weight loss, but a blow to the pancreas);
- preservatives, pickles and pickles from the store.
If you are looking for an option to lose weight quickly, it is permissible to tighten the meal plan for a short time, remove from it and:
- cereals, excluding buckwheat;
- pasta;
- potatoes;
- fruits other than green apples and all kinds of citrus fruits;
- fatty fish;
- salt.
How to make a meal plan
You have a long time to shed the excess (the exception is if you are in the stage of obesity, which takes several months to get rid of it), so a diet plan to lose weight may not be too difficult. Healthy eating will be basic, but you are entitled to rare rewards or cheat foods, which include the chance to eat a little of your favorite foods or foods that are in the prohibited category. First, it will motivate you to stay with the program. Second, the body needs a "shake-up" so that the weight doesn’t go up. There can be 2 days like that every month.
Here are some more tips for organizing your diet:
- Pay attention to the composition of the product: protein, especially of plant origin, can be eaten in the evening without affecting weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and evening, as well as fats.
- Remember that nutrition should be compared with an exercise schedule (even at home): before exercising, you can eat protein with a small portion of complex carbohydrates, after - only protein.
- Combining meat with porridge or pasta is not worth it, so as not to hinder the rate of weight loss. The exception is before physical activity.
- Calculate the calorie content of the menu separately for "quiet" days and training days.
Menu budget for a month by day
The number of products available to you, according to the terms of the program, is huge, the options for heat treatment are also huge, so dietary diversity should not be a problem. You can make boiled, baked and stewed dishes, but it is advisable to eat raw plant foods if you are interested in serious weight loss in a month. A large amount of food will help prevent hunger, and a small portion size will help prevent overeating.
By day, your menu in a monthly weight loss program at home, taking into account 1 day of detox, might look like this:
| Breakfast | snack | dinner | Afternoon snack | dinner | |
|---|---|---|---|---|---|
| Monday | Oats with almonds | Homemade yogurt | Boiled chicken breast with tomatoes | grapefruit | Low-fat cottage cheese, vegetables |
| Tuesday | Rice porridge with dried apricots | Hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | Orange juice | Vegetable salad |
| Wednesday | Steamed omelet | Low fat cottage cheese | Chicken broth, vegetables | Baked pears | Kefir, bran |
| Thursday | Oats with honey | A glass of tomato juice, whole grain bread | Boiled cabbage | Steamed cheesecake | Grilled skinny fish |
| Friday | Millet with pumpkin | A pair of peaches | Vegetable soup, a piece of lean meat | Boiled eggs, vegetable salad | Tomatoes, boiled shrimp, cucumbers |
| Saturday | Rice porridge with raisins | Orange | Boiled zucchini with peppers and tomatoes | Cereal bread, avocado, cheese | Low fat cottage cheese |
| Sunday | Orange juice | Green apple | Cabbage salad with beets | Carrot and apple juice | Kefir, bran |
Slimming exercises at home
It is advisable to create a physical activity course with a specialist who will help you assess your own health and choose a harmless exercise. A classic home weight loss program for a month must include any aerobic exercise, i. e. maintain your heart rate in the fat burning zone. If you have problem areas that are difficult to get through, it makes sense to add strength training to them.
Fitness program
If you have excess fat mass, you should start with an active cardio load, which can be represented by running on the scene, jumping rope (if the ceiling height allows), dancing. Video courses with training programs will also be effective: from Jillian Michaels, Sean Tee, Janet Jenkins, etc. Alternatively, you can choose a month -long workout that you will complete your lessons.
Power
With a normal weight, weight loss through aerobic exercise is slow, because the body has already got rid of most of the excess, so this program should be supplemented with strength training. Girls can limit themselves to a small work weight (5 kg dumbbells), from such exercises it is important to do squats, press from different positions. The frequency of strength training is 2 times a week, for 20-25 minutes.
Time lapse
These physical activity options must be included without fail if you are not obese. Interval training is an easy way to change your figure for the better, as it is most effective for burning fat. The essence of the lesson: the training is done at a high rate in 20 seconds, after which there is a break (10 seconds) and the next training. The workout lasts for 20 minutes, which is more effective than a full hour of fitness. It is advisable to give yourself an interval load on a daily basis.
Circular
This activity can be classic strength training and pause training. The main focus is to train all body parts: i. e. you put in work first the arm muscles, then the back, then the abdomen, buttocks, thighs, legs and circles are repeated. Such training at home is most effective if the work is of an intermittent nature: for example, eastern tabata.
Motivational program
Experts say that the ideal option is to combine several types of physical activity, but with a shift towards aerobic activity, which is responsible for burning fat. If you only do strength training or just pause training, weight loss at home may be "unilateral" - either fat deposits will disappear, but the body will remain swollen, or you won’t lose weight like a muscle pump.
You can get a beautiful physique with the following home schedule repeated every week:
- Monday is fitness.
- Tuesday - cardio interval (tabata) + stretching.
- Wednesday - recovery (break)
- Thursday fitness + power for problem areas
- Friday is fitness.
- Saturday - recovery (rest).
- Sunday - round power + stretching.