A woman who is thinking about losing weight often simply chooses a popular diet, a few exercises and tries to succeed with them, but the individual monthly weight loss program at home will be more effective. This plan takes into account the characteristics of the body, the reasons for weight gain, the desired goals, the rhythm of life. Can you put it together yourself?
How to lose weight in a month
Weight loss for such a period is realistic even without a special strict diet and daily grueling workouts. However, the main condition will remain the same: you need to write a comprehensive program that will take into account changes in the menu, cosmetic procedures and physical activity. Considering the size of the weight loss period, you can choose methods that do not affect your health. The first long journey to a beautiful body will be the exact definition of the tasks: which areas to train, how many pounds to lose weight - all this will form the basis for a weight loss schedule for a month.
Calorie and portion content
The energy value of the product is what first of all requires you to study the weight loss program for a month at home, but this is not a call to choose only what has less than 100 kcal. Before you go to the store and compile a menu, you will need to know how many calories you can eat per day. This figure can be calculated independently using any of the 3 formulas used by nutritionists, or you can trust online calculators. Each option requires you to know your weight at the beginning of weight loss, height, be sure to specify your age.
Highlights related to calories in the menu:
- The calorie requirements for someone who does sports and someone who lives at home are different, so you need to assess your level of physical activity for proper weight loss.
- Along with your daily calorie intake, you will need to calculate the BJU ratio, otherwise you may not see the result of the program.
- When planning the menu, the entire daily calorie content is divided so that breakfast and lunch become the most "heavy" - they get up to 400 kcal. Breakfast should be in the range of 150-200 kcal. The rest is for dinner.
Drinking regime
If 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 removal without the necessary amount of fluid does not happen - this is the main condition for lipolysis, therefore the frequency of water consumption will also need to be adjusted. However, if you drink coffee every day and think that the water balance is normal, you are very wrong: lipolysis needs only clean water, mineral water is allowed. Its size is determined by individual calculation:
- You should receive 30 ml of water for each kilogram of body weight (not desired, but available! ). To support the figure - 40 ml.
- On the days when you have workouts, even at home, you will have to drink more, because you lose fluid.
- Did you afford coffee? We will have to compensate with three times the amount of clean water. These. 600 ml of water are needed for 200 ml of coffee.
- Tea, juices and other beverages are high-calorie foods, so they do not count in the drinking regime.
Physical activity
Regular exercise is the key to weight loss through fat loss, but it must also be properly included in the schedule and be properly selected for a particular person. Being overweight, a monthly weight loss program at home may not mean strength training or jogging, and with a few normal fitness classes there will be little for the body. For women and men, the needs 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 conditions for competent weight loss activity:
- Start with tourism.
- The basis of the "sports schedule" for weight loss are aerobic exercises lasting 40-60 minutes. Such training should be conducted at least 3 times a week.
- The ideal body is strength training, which you can do at home. However, when they lose weight, they can only supplement their basic aerobic schedule to affect problem areas locally.
Nutrition program for weight loss for a month
Not junk food, yes plant foods: the classic rule of most weight loss diets. However, this condition requires additions and clarifications, ie each organism must choose an individual diet program so that weight loss is painless and at the fastest pace for a particular organism. Even the list of forbidden foods is changing. The conditions below are a classic program that you can change yourself.
What foods reduce appetite
The diet throughout the month will be varied, especially if you stock up on recipes for healthy meals. However, in addition to the general knowledge of the importance of eating plant foods and reducing sugar sources, it is desirable to know the main fighters for a beautiful figure, which have fat-burning properties. These are mainly products that help to lose weight by raising the intracellular temperature, which provokes the acceleration of metabolic processes. Between them:
- mint leaves, basil;
- grapefruit, lemon;
- pineapple;
- ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- Cranberry;
- all green.
You should also keep in mind products that help suppress hunger. Most of all, these are sources of protein that a 30-day weight loss program should include. However, appetite is suppressed and:
- pepper;
- all legumes;
- bran;
- avocado;
- flaxseed;
- almond.
What to exclude
There are 2 lists of junk food and foods, the choice between which is determined by the desired rate of weight loss. If the weight loss program lasts one month, you can combine them: tighten it for a week, then eat 14-20 days according to the standard plan and go solid for the rest of the month. Burning fat in such conditions will be active, such fluctuations in the menu are also good for the body.
The first list of foods that the standard program requires to exclude is the classic list of prohibitions on proper nutrition:
- all pastries, including homemade jam (sources of sugar, which is undesirable for the figure);
- all kinds of bakery products, even yeast-free pies;
- semi-finished meat products purchased in the store (their composition is far from useful);
- sausages, frankfurters, pork sausages, etc. (do not transfer values to the body due to the dangerous composition);
- semolina porridge (according to the principle of influence of the figure, it is similar to flour);
- fatty meats (not the calorie content interferes with weight loss, but the impact on the pancreas);
- canning, pickles and pickles from stores.
If you are looking for an option for fast weight loss, it is allowed to tighten the diet plan for a short time, removing from it and:
- cereals other than buckwheat;
- pasta;
- potatoes;
- fruits other than green apples and all kinds of citrus fruits;
- oily fish;
- sol.
How to make a meal plan
You have a long time to get rid of the excess (except if you are at the stage of obesity, which takes several months to get rid of), so the diet plan for weight loss may not be too difficult. Healthy food will be the basis, but you are entitled to rare prizes or cheat meals, which include the opportunity to eat some of your favorite food or food that is in the forbidden category. First, it will motivate you to stick to the program. Second, the body needs to "shake" to not gain weight. There may be 2 such days a month.
Here are some more tips for compiling your diet:
- Pay attention to the composition of the product: proteins, especially of plant origin, can be consumed in the evening without affecting weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and afternoon, as well as fat.
- Remember that nutrition should be compared to a workout schedule (even at home): before a workout you can eat protein with a small portion of complex carbohydrates, then - only protein.
- Combining meat with porridge or pasta is not worth it, so as not to slow down the rate of weight loss. The exception is before physical activity.
- Calculate the caloric content of the menu separately for "quiet" days and training days.
Approximate menu for a month by day
The number of products offered to you, according to the terms of this program, is large, the possibilities for heat treatment are also great, so the diversity of the diet should not be a problem. You can prepare cooked, baked and stewed dishes, but it is recommended to eat plant foods raw if you are interested in serious weight loss for a month. A large number of meals will help you avoid hunger, and small portions will help prevent overeating.
During the day, your menu in a monthly weight loss program at home, taking into account 1 day of detoxification, may look like this:
> zxtable border = "1" cellpadding = "0" >Weight loss workouts at home
It is advisable to make a course of physical activity with a specialist who will help you assess your own health and choose workouts that are not harmful. The classic home weight loss program for one month necessarily includes all kinds of aerobic exercise, ie maintaining the heart rate in the area of fat burning. If you have hard-to-reach problem areas, it makes sense to add strength exercises to them.
Fitness program
If you have an excess of fat, you will need to start with active cardio, which can be represented by running on the spot, jumping rope (if the height of the ceiling allows), dancing. A video course with a training program will also be effective: by Gillian Michaels, Sean Tee, Janet Jenkins and others. In addition, you can choose exercises for a month, which will complete your lesson.
Power
With a normal body weight, weight loss through aerobic exercise is slow, because the body has already got rid of most of the excess, so the program should be supplemented with strength training. Girls can be limited to a small working weight (5 kg dumbbells), from the exercises it is mandatory to perform squats, presses from different positions. The frequency of strength training is 2 times a week, for 20-25 minutes.
Interval
This option for physical activity must be included if you do not suffer from obesity. 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 exercise is performed at a high pace for 20 seconds, then there is a break (10 seconds) and the next exercise. One workout lasts 20 minutes, which is more effective than an hour of fitness. It is recommended to give interval loads during the day.
Circularly
This activity can be both classic strength training and interval training. The main focus is on training all parts of the body: ie you involve the muscles of the arms first, then the back, then the abdomen, buttocks, thighs, legs and the circle is repeated. Such training at home is most effective if the work is of an interval nature: for example, the eastern tabata.
Motivating program
Experts say the ideal option is to combine several types of physical activity, but with a shift to aerobic activity, which is responsible for burning fat. If you do only strength training or even interval training, home weight loss can be "one-sided" - or fat will disappear, but the body will remain swollen, or you will not lose weight as much as you pump up the muscles.
You can get a beautiful figure with the following home schedule, repeated every week:
- Monday is fitness.
- Tuesday - interval cardio (tabata) + stretching.
- Wednesday - recovery (rest)
- Thursday fitness + power supply for the problem area
- Friday is fitness.
- Saturday - recovery (rest).
- Sunday - circular force + stretching.