A woman who is thinking about losing weight often simply chooses a popular diet, various 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 gaining weight, the desired goals, the rhythm of life are taken into account. Can you compose it yourself?
How to lose weight in a month
Losing weight during such a period is realistic even without a special rigid diet and grueling daily workouts. However, the main condition will remain unchanged - you need to write a comprehensive program, which will take into account changes in the menu, cosmetic procedures and physical activity. Taking into account the size of the weight loss period, she can choose methods that do not affect her health. The first in the long journey to a beautiful body will be the exact definition of the established tasks: which zones to exercise, how many kilograms to lose; All of this will form the basis for a month-long weight loss program.
Caloric content and servings
The energy value of the product is what first of all requires studying 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 put together a menu, you will need to figure out 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 rely on online calculators. Any option requires you to know your weight at the beginning of weight loss, height, be sure to indicate your age.
Menu calorie highlights:
- The caloric requirements for someone who exercises and someone who lives at home is different, so you should evaluate your level of physical activity to lose weight properly.
- Together with the daily calorie intake, you will need to calculate the BJU ratio; otherwise, you may not see the output of the program.
- When planning the menu, all the daily calorie content is divided so that breakfast and lunch are the "heaviest" - they get up to 400 kcal. Snacks should be in the 150-200 kcal range. The rest is for dinner.
Drinking regimen
If your 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 excretion without the proper amount of fluid does not occur; 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 you think that the water balance is normal, you are very wrong: lipolysis only needs pure water, mineral water is allowed. Its amount is determined by individual calculation:
- You need to receive 30 ml of water for every kilogram of your body weight (unwanted, but available! ). For figure stand - 40 ml.
- On days when you exercise, even at home, you will have to drink more, because you are losing fluid.
- Did you allow 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, juice, and other beverages are caloric foods, so they are not counted in the drinking regimen.
Physical activity
Regular training is the key to weight loss through fat mass loss, however they must also be properly included in the program and properly selected for a particular person. Overweight, a monthly weight loss program at home may not involve strength training or jogging, and with a couple of normal fitness classes there will be little for the body to do. For women and men, the needs also differ: 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 a competent activity to lose weight:
- Start by hiking.
- The basis of the "sports program" to lose kilograms is aerobic exercise, which lasts between 40 and 60 minutes. Such 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 to locally affect problem areas.
Nutrition program to lose weight for a month.
No to junk food, yes to plant foods - the classic rule of thumb for most weight loss diets. However, this condition requires additions and clarifications, as each organism needs to select an individual nutritional program so that weight loss is painless and at the fastest rate for a particular organism. Even the list of forbidden foods is changing. The following conditions are a classic program that you can modify yourself.
What foods reduce appetite
Meals throughout the month will be varied, especially if you stock up on recipes for healthy dishes. However, in addition to general knowledge about the importance of eating plant foods and reducing sources of sugar, it is desirable to meet the main fighters for a beautiful figure, who have fat-burning properties. Most of these are products that help reduce weight by increasing the intracellular temperature, which causes an acceleration of metabolic processes. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- blueberry;
- all green.
Also, you need to remember the products that help to stifle the feeling of hunger. These are mostly protein sources that a 30-day weight loss program should include. However, the appetite is dampened and:
- Bell pepper
- all legumes;
- saved;
- avocado;
- Flax seed;
- almond.
What to exclude
There are 2 lists of foods and unwanted foods, the choice of which is determined by the desired rate of weight loss. If the weight loss program lasts a month, you can combine them: squeeze it for a week, then eat for 14-20 days according to the standard plan and switch to strong for the rest of the month. Fat burning in such conditions will be active; Such fluctuations in the menu are also beneficial to the body.
The first list of foods that the standard program requires you to exclude is a classic list of prohibitions on proper nutrition:
- all sweets, including homemade jam (sources of sugar that are not desirable for the figure);
- any bakery product, even unleavened pita bread;
- store-bought semi-finished meat products (their composition is far from useful);
- cold cuts, sausages, pork sausages, etc. (do not carry values to the body due to 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);
- preservation, pickles and pickles from shops.
If you are looking for an option to lose weight quickly, you are allowed to adjust the eating plan for a short time, eliminating it and:
- cereals, except buckwheat;
- pasta;
- Dad;
- fruits other than green apples and all kinds of citrus fruits;
- fatty fish;
- Salt.
How to make a meal plan
It takes a long time to get rid of the excess (an exception is if you are in the obesity stage, which takes several months to get rid of), so the weight loss diet plan may not be too difficult. Healthy food will be the base, but you are entitled to rare rewards 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 with the program. Second, the body needs a "jolt" to keep the weight off. There may be 2 of those days per month.
Here are some more tips to compose your diet:
- Pay attention to the composition of the product: proteins, especially of plant origin, can be consumed at night 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 to the training program (even at home): before exercise, you can eat protein with a small portion of complex carbohydrates, after only protein.
- It is not worth combining meat with porridge or pasta, so as not to stagnate the rate of weight loss. An exception is before physical activity.
- Calculate the calorie content of the menu separately for "quiet" days and training days.
Approximate menu for one month per day
The number of products available to you, according to the conditions of this program, is large, the options for heat treatment are also large, 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 a significant weight loss in a month. A large number of meals will help stave off 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:
| Breakfast | Sandwich | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Grilled chicken breast with tomatoes | Pink grapefruit | Low-fat cottage cheese, vegetables |
| Tuesday | Rice porridge with dried apricots | Hard cheese, a cup of tea | Buckwheat porridge, asparagus | Orange juice | Vegetable salad |
| Wednesday | Steamed omelette | Low-fat cottage cheese | Chicken broth, vegetables | Baked pear | Kefir, bran |
| Thursday | Oatmeal with honey | A glass of tomato juice, grain bread. | Stewed cabbage | Steamed cheesecakes | Baked lean fish |
| Friday | Millet with pumpkin | A couple of peaches | Vegetable broth, a piece of lean meat | Boiled egg, vegetable salad | Tomatoes, boiled shrimp, 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 |
Weight loss workouts at home
It is advisable to develop a physical activity course with a specialist who will help you assess your own health and choose workouts that are not harmful. The classic program of weight loss at home for a month necessarily includes any aerobic exercise, that is, keeping your heart rate in the fat burning zone. If you have problem areas that are difficult to navigate, it makes sense to add strength exercises to them.
Fitness program
If you have an excess of fat mass, you will have to start with active cardiovascular loads, which can be represented by running on the spot, jumping rope (if the height of the ceilings allows it), dancing. A video course with a training program will also be effective: from Jillian Michaels, Sean Tee, Janet Jenkins, etc. In addition, you can choose exercises for a month with which you will complete your lesson.
Energy
At a normal body weight, weight loss through aerobic exercise is slow, because the body has already removed most of the excess, so the program must be supplemented with strength training. Girls can be limited to a small working weight (5 kg dumbbells), 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 without fail if you are not obese. Interval training is an easy way to improve your figure, as it is more 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 break (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 charges every other day.
Circular
This activity can be both classic strength training and interval training. The main focus is to work all parts of the body: p. Eg the muscles of the arms are included in the work first, then the back, then the abdomen, buttocks, thighs, legs and the circle is repeated. Such training at home is more effective if the work is of an interval nature: for example, oriental tabata.
Motivating 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 even just interval training, the weight loss at home can turn out to be "one-sided": either the fat deposits will disappear, but the body will remain bloated, or you will not lose as much weight as pumping up the muscles.
You can get a beautiful figure with the following schedule at home that repeats every week:
- Monday is fitness.
- Tuesday - interval cardio (tabata) + stretching.
- Wednesday - recovery (rest)
- Thursday fitness + power for the problem area
- Friday is fitness.
- Saturday - recovery (rest).
- Sunday - circular force + stretching.