A woman who is planning to lose weight often simply chooses a popular diet, several exercises and tries to be successful with them, but an individual monthly weight loss program at home will be more effective. In this plan, the characteristics of the body, the reasons for the weight gain, the desired goals, the pace of life are taken into account. Can you compose it yourself?
How to lose weight in a month
Losing weight over such a period is realistic even without establishing a rigid special diet and daily grueling workouts. However, the main condition will remain unchanged - you need to write a complete program, which 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 harm your health. The first of the long journey to a beautiful body will be the exact definition of the tasks at hand: which zones to work, how many pounds to lose - all this will form the basis of a weight loss program for a month.
Calorie content and portions
The energy value of the product is what is needed above all to study the weight loss program for a month at home, but it is not a call to choose only what has less than 100 kcal. Before you go to the store and put together a menu, you will need to know how many calories you can eat on a daily basis. This figure can be calculated independently using any of the 3 formulas used by nutritionists, or you can trust online calculators. Any option requires you to know your weight at the start of weight loss, height, be sure to indicate your age.
Highlights related to menu calories:
- The calorie needs of a person who exercises and a person who lives at home are different, so you need to assess your level of physical activity for proper weight loss.
- With the daily calorie intake, you will have 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 "heaviest" - they reach up to 400 kcal. Snacks should be between 150 and 200 kcal. The rest is for dinner.
Alcohol diet
If your water intake is low, weight loss will be slow and even a strict monthly diet will not help. Decomposition of fats and their subsequent excretion without the proper amount of liquid does not occur - this is the main condition of 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, then you are seriously mistaken: lipolysis only needs pure water, mineral water is allowed. Its amount is determined by individual calculation:
- You should be given 30ml of water for every kilogram of your body weight (not desired, but available! ). For the support of the figure - 40 ml.
- On the days when you exercise, even at home, you will need to drink more because you lose fluid.
- Have you allowed yourself a coffee? We will have to compensate with three times the amount of clean water. Those. 200 ml of coffee requires 600 ml of water.
- Tea, juices and other drinks are high calorie foods, so they are not taken into account in the consumption regime.
Physical activity
Regular training is the key to weight loss through fat loss, however, they must also be correctly included in the program and correctly selected for a particular person. With being overweight, a monthly home weight loss program may not involve strength training or jogging, and with a few normal fitness classes there will be little for the body to do. For women and men, the needs are also different: it makes sense for the latter to pump the press, and for a woman, for a beautiful flat stomach - this is undesirable.
Basic conditions for competent activity for weight loss:
- Start with the hike.
- The basis of the "sports program" for weight loss is aerobic exercise, lasting 40 to 60 minutes. These workouts should be done at least 3 per week.
- The ideal body is strength training that you can also do at home. However, when losing weight, they can only supplement the main aerobic program in order to locally affect the problem areas.
Nutritional program to lose weight for a month
No to junk food, yes to plant foods: the classic rule of most weight loss diets. However, this condition requires additions and clarification, as each organism must select an individual nutritional program in order for the weight loss to be painless and at the fastest rate for a particular organism. Even the list of prohibited foods is changing. The conditions below are a typical schedule that you can modify yourself.
What foods reduce appetite
Meals throughout the month will be varied, especially if you stock up on healthy food recipes. However, in addition to general knowledge about the importance of eating plant foods and reducing sources of sugar, it is desirable to know the main fighters for a beautiful figure, which have fat burning properties. These are mainly products that help reduce weight by increasing intracellular temperature, which causes metabolic processes to accelerate. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- Ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberry;
- all greens.
In addition, you must remember the products that help to quell the feeling of hunger. These are primarily sources of protein that a 30 day weight loss program should include. However, the appetite is suppressed and:
- pepper;
- all legumes;
- fiber;
- attorney;
- Linseed;
- almond.
What to exclude
There are 2 lists of foods and junk 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 it up for a week, then eat for 14-20 days according to the standard plan and go hard for the rest of the month. Fat burning under such conditions will be active; such fluctuations in the menu are also beneficial for the body.
The first list of foods that the Standard Program requires to exclude is a classic list of prohibitions on good nutrition:
- all sweets, including homemade jams (undesirable sources of sugar for the figure);
- all baked goods, even pita bread without yeast;
- semi-finished commercial meat products (their composition is far from useful);
- sausages, smoked sausages, pork sausages, etc. (do not wear valuables on the body due to the dangerous composition);
- semolina porridge (according to the principle of influencing the figure, it is similar to flour);
- fatty meats (it is not the calorie content that interferes with weight loss, but the blow to the pancreas);
- conservation, pickles and pickles from stores.
If you are looking for an option to lose weight quickly, it is permissible to tighten the meal plan for a short time, withdrawing it and:
- cereals, excluding buckwheat;
- Pasta;
- Potato;
- fruits other than green apples and all types of citrus fruits;
- fatty fish;
- salt.
How to make a meal plan
You have a lot of time to get rid of the excess (an exception is if you are in the stage of obesity, which takes several months to get rid of), so the diet for weight loss may not be too difficult. Healthy eating will be the base, but you are entitled to rare rewards or cheat meals, which include the ability to eat some of your favorite food or food that is in the prohibited category. First, it will motivate you to stick to the program. Second, the body needs a "shake" so that the weight does not go up. There may be 2 days per month.
Here are some additional tips for composing your diet:
- Pay attention to the composition of the product: proteins, especially of plant origin, can be consumed in the evening without prejudice to weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and afternoon, as well as fats.
- Remember that nutrition should be compared with the training program (even at home): before exercise, 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 slow down the rate of weight loss. An exception is before physical activity.
- Calculate the calorie content of the menu separately for "calm" days and training days.
Approximate menu for one month per day
The number of products available to you, depending on the conditions of this program, is large, the heat treatment options are also important, so the variety of the diet should not be a problem. You can prepare boiled, baked and stewed dishes, but it is advisable to eat raw plant foods if you are interested in significant weight loss in a month. A large number of meals will help prevent hunger, and small portions will help prevent overeating.
Per day, your menu in a monthly home weight loss program, taking into account 1 day of detox, may look like this:
| Breakfast | Nibble | Having dinner | Afternoon tea | Having dinner | |
|---|---|---|---|---|---|
| Monday | Almond oatmeal | Homemade yogurt | Braised Chicken Breast with Tomatoes | Grapefruit | Low fat cottage cheese, green vegetables |
| Tuesday | Rice porridge with dried apricots | Hard cheese, a cup of tea | Buckwheat porridge, asparagus | Orange juice | Vegetable salad |
| Wednesday | Steamed omelet | Low fat cottage cheese | Chicken broth, vegetables | Baked pear | Kefir, bran |
| Thusday | Honey oatmeal | A glass of tomato juice, cereal bread | Simmered cabbage | Steamed cheesecakes | Lean Baked Fish |
| Friday | Pumpkin millet | A pair of peaches | Vegetable broth, a piece of lean meat | hard-boiled egguf, vegetable salad | Tomatoes, boiled shrimps, cucumber |
| Saturday | Rice porridge with raisins | Orange | Zucchini stew with peppers and tomatoes | Cereal bread, avocado, cheese | Low fat cottage cheese |
| Sunday | Orange juice | Green apple | Coleslaw with beets | Carrot and apple juice | Kefir, bran |
Slimming workouts at home
It is advisable to develop a physical activity program 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 aerobic exercise, that is, keeping your heart rate in the fat burning zone. If you have some hard-to-solve problems, it makes sense to add strength training exercises to them.
Fitness program
If you have excess body fat, you will need to start with active cardio loads, which can be represented by running in place, jumping rope (if the height of the ceilings allows it), dancing. A video course with a workout program will also be effective: by Jillian Michaels, Sean Tee, Janet Jenkins, etc. In addition to this, you can choose exercises for a month with which you will complete your lesson.
To be able to
With 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 limit themselves to a small working weight (dumbbells 5 kg), starting from the exercises it is imperative to perform squats, press from different positions. The frequency of strength training is 2 times a week, for 20-25 minutes.
Interval
This physical activity option should be included for sure if you are not obese. Interval training is an easy way to improve your figure because it is the most effective at burning fat. The essence of the lesson: the exercise is performed at a high pace in 20 seconds, after which there is a rest (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 give yourself interval loads every other day.
Circular
This activity can be both classic strength training and interval training. The main objective is to work all parts of the body: that is, you include in the work first the muscles of the arms, then the back, then the abdomen, buttocks, thighs, legs andthe circle repeats. Such training at home is more effective if the work is of an intermittent nature: for example, oriental tabata.
Motivating program
Experts say the ideal option is to combine several types of physical activity, but with a shift towards aerobic activity, which is responsible for fat burning. If you are only strength training or even interval training, home weight loss can be "one-sided" - either the fat deposits will go away, but the body will remain swollen or you will not lose. as much weight as pumping. up the muscles.
You can achieve a beautiful figure with the following household program which is repeated every week:
- Monday is fitness.
- Tuesday - fractional cardio (tabata) + stretching.
- Wednesday - recovery (rest)
- Thursday fitness + power for the problem area
- Friday is fitness.
- Saturday - recovery (rest).
- Sunday - circular power + stretching.