Obesity is an important social and medical problem. Obesity significantly reduces the quality of life, reduces its duration and contributes to the development of various diseases. There are many reasons why excess body weight appears - sedentary lifestyle, stress, alcohol consumption. But malnutrition usually leads to the formation of extra pounds. On the eve of summer, for most women, losing weight is becoming more relevant than ever. Many women worry about the question of how to lose weight per month so as not to harm their health.
You can lose weight in a month
There are many ways to get rid of excess weight, from various diets to chemotherapy and surgery. However, in most cases, a properly chosen diet and increased exercise are sufficient. Then the question of whether it is possible to lose weight in a month will be solved quickly.
The essence of any method of losing weight is the principles of healthy and proper nutrition. Many people mistakenly believe that fasting enables you to achieve the best results in the fight against obesity. In fact, a complete rejection of food in the future will lead to even more pounds. After experiencing stress once, your body will store twice as much fat and expect a recurrence in similar situations.
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 limiting food intake, but by changing your diet. A balanced diet and daily treatment 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 get. Then the body will spend its reserves - fat, which was specially stored for such "extremes". To lose 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 a short period of time without radical changes to your diet.
However, after deciding the question of how to lose weight in a month, you do not have to stop there. It is important not only to achieve certain results, but also to maintain it for a long time.
How to lose weight per month
Many women say, "I want to lose weight every month! " But they do not always know how to do it right. At the same time, not all methods of losing weight are safe for your health. Many of them are extreme and can be detrimental 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 tips:
- Follow your 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 exactly on schedule. At the same time, food should be taken at least five times a day, at regular intervals. Breakfast should be heavy, followed by light meals throughout the day. It is necessary to eat dinner no later than 4-5 hours before bedtime, so that calories have time to be converted into energy and are not set 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 indicate that there is often a feeling of hunger due to dehydration. 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;
- Replace unhealthy foods with healthy foods.One of the highlights of how to lose weight in a month. When you want to lose weight, you have to forget certain foods forever. Wheat bread, sweets and sausages, smoked meat, pasta, mayonnaise, sweet and carbonated drinks, all kinds of fast food should be excluded from the diet, restricting the use of potatoes and cereals. Instead, you should eat as much vegetables, fruits, dairy products, boiled or steamed meat, fish as possible;
- Give up alcohol.Even though alcoholic beverages are rarely consumed to lose weight, alcohol should be stopped completely. Vodka, beer, wine contain calories, in addition to drinking alcohol implies the presence of snacks, and in a state of intoxication increases appetite;
- Replace dishes.This psychological technique, oddly enough, works very well. 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 every month. Exercise helps to expend energy, tighten muscles, make the silhouette slimmer. Outdoor activities are especially effective - cycling, running or just walking. You can perform special exercises for weight loss.
You should also know that overweight should lose weight slowly, no more than one pound per week. At the same time, the result of weight loss will improve and your health will not be harmed.
How to lose weight per month, reviews
How to lose weight in a month? As can be seen from the reviews of people who managed to significantly lose weight in a short period of time, it helped them to follow simple rules in this. In addition, they not only managed to get rid of excess weight, but also formed new "healthy" habits. What are these rules that help you lose weight effectively?
- The process of losing weight must be approached responsibly and not let anyone mislead you. Better yet, find a good incentive to lose weight and try to reach your goal, no matter what;
- Develop an independent diet, eat only natural and fresh foods, no semi-finished products and substitutes;
- Eat only at strict times;
- It is better to eat as often as possible, but little by little, than once or twice in large portions;
- Once a week you can organize a fast for yourself. Many reviews say that such days allow you to cleanse your body of toxins;
- Sleep should be at least 7-8 hours, this promotes normal metabolism;
- Need to exercise more and breathe fresh air;
- Limit your salt intake.
In addition, any weight loss plan must include training so that weight loss occurs by burning fat, not by reducing muscle mass. After all the above recommendations, there will no longer be questions about whether it is realistic to lose weight every month.