A woman who is thinking about losing weight often simply chooses a popular diet, a few exercises and tries to succeed with them, but an 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 compose it yourself?
How to lose weight in a month
Weight loss will be followed by fatigue and constant tiredness. However, the main condition will remain unchanged: 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 on the long road to a beautiful body will be the exact definition of the set tasks: which zones to exercise, how many pounds to lose - all this will be the basis for a weight loss schedule for a month.
Calorie and portion content
The energy value of the product is what primarily requires studying a weight loss program for a month at home, but this is not an invitation to choose only what has less than 100 kcal. Before going to the store and compiling a menu, you will need to find 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 trust online calculators. Any option requires you to know your weight at the beginning of weight loss, height, be sure to indicate your age.
The most important things about calories in the menu:
- Calorie requirements for someone who exercises and someone who lives at home are different, so you need to assess the level of physical activity to lose weight properly.
- Along with your daily calorie intake, you will need to calculate the BJU ratio, otherwise you will not see the result from the program.
- When planning the menu, the entire daily caloric content is divided so that breakfast and lunch become the heaviest - they get up to 400 kcal. Snack should be in the range of 150-200 kcal. The rest is for dinner.
Drinking regime
If your water intake is low, weight loss will be slow, and even a strict monthly diet will not help. There is no breakdown of fats and their subsequent excretion without the appropriate amount of fluid - this is the main condition for lipolysis, so the frequency of water consumption will have to be adjusted. However, if you drink coffee every day and think that the water balance is normal, you are greatly mistaken: lipolysis requires only pure water, mineral water is allowed. Its amount is determined by individual calculation:
- You need to get 30 ml of water for every kilogram of your body weight (not desirable, but available! ). To support the figure - 40 ml.
- On the days when you have workouts, even at home, you will have to drink more, lose fluid.
- Did you allow yourself coffee? We will have to make up for it with three times the amount of clean water. One. For 200 ml of coffee, 600 ml of water is needed.
- Tea, juices and other beverages are high-calorie foods, so they are not included in the drinking regime.
Physical activity
Regular workouts are the key to losing weight through fat loss, however, they should also be properly included in the schedule and be properly selected for a particular person. With being overweight, a monthly weight loss program at home may not include strength training or jogging, and with a normal couple of hours of fitness, the body will have little 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 nice flat stomach, it is undesirable.
Basic conditions for competent weight loss activity:
- Start by hiking.
- The basis of the "sports schedule" for losing weight is aerobic exercise, lasting 40-60 minutes. Such trainings should be performed at least 3 times a week.
- The ideal body is strength training that you can do at home. However, when losing weight, they can only supplement the main aerobic schedule to locally affect problem areas.
Weight loss diet program for a month
Not junk food, yes plant foods: the classic rule of most weight loss diets. However, this condition requires additions and clarifications, because every organism should choose an individual diet program in order for weight loss to be painless and the fastest pace for a certain organism. Even the list of banned foods is changing. The conditions below are a classic program that you can change yourself.
Which foods reduce appetite
Meals will be varied during the month, especially if you stock up on 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 a beautiful figure, which have fat-burning properties. These are mainly products that help to reduce body weight by increasing the intracellular temperature, which causes the acceleration of metabolic processes. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- pineapple;
- ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberry;
- all wishes.
In addition, you need to remember products that help quench the feeling of hunger. These are mostly sources of protein that a 30-day weight loss program must include. However, appetite is also suppressed:
- paprika;
- all legumes;
- bran;
- avocado;
- flaxseed;
- almond.
What to exclude
There are 2 lists of junk foods and groceries, among which the choice is determined by the desired weight loss rate. 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 move on to the difficult rest of the month. Fat burning in such conditions will be active, and such fluctuations in the menu are also useful for the body.
The first list of foods that the standard program must exclude is the classic list of prohibitions in proper nutrition:
- all sweets, including homemade jam (sources of sugar that are undesirable for the figure);
- any bakery products, even yeast-free bread;
- semi-finished meat products purchased in the store (their composition is far from useful);
- sausages, wieners, pork sausages, etc. (do not transfer values to the body due to hazardous composition);
- semolina porridge (according to the principle of influence on the figure, it is similar to flour);
- fatty meat (it is not the calorie content that interferes with weight loss, but a blow to the pancreas);
- canning, pickles and pickles from the store.
If you are looking for an option to lose weight fast, you are allowed to briefly tighten your meal plan, eliminating:
- cereals other than buckwheat;
- pasta;
- potato;
- fruits except green apples and all kinds of citrus fruits;
- fatty fish;
- sol.
How to make a meal plan
You have a long time to get rid of excess (the exception is if you are in the phase 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 a little 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 a "shake" to keep the weight off. There can be 2 such days a month.
Here are some more tips for putting together your diet:
- Pay attention to the composition of the product: proteins, especially of plant origin, can be consumed in the evening without harm to weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and afternoon, as well as fats.
- Remember that the diet should be compared with the training schedule (even at home): before exercising you can eat protein with a low content of complex carbohydrates, after - only protein.
- Combining meat with porridge or pasta is not worth it, so as not to stop 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
The number of products available to you, according to the terms of this program, is large, the possibilities of heat treatment are also great, so the diversity of the diet should not be a problem. You can make cooked, baked and stewed dishes, but it is recommended to eat plant foods raw if you are interested in losing weight in a month. A large number of meals will help avoid hunger, and small portions will prevent overeating.
During the day, your menu in the monthly weight loss program at home, taking into account 1 day of detoxification, can look like this:
> zxtable border = "1" cellpadding = "0" >Weight loss exercises at home
It is advisable to put together a course of physical activity with a specialist who will help you assess your own health and choose exercises that are not harmful. The classic home weight loss program for a month must include any aerobic exercise, ie. maintain a pulse in the fat burning zone. If you have problem areas that are difficult to walk through, it makes sense to add strength exercises to them.
Fitness program
If you have excess fat, you will need to start with active cardio loads, which can be represented by running on the spot, jumping rope (if the height of the ceilings allows), 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 to complete your lesson.
Power
With a normal body weight, weight loss with aerobic exercise is slow, because the body has already got rid of most of the excess, so the program must be supplemented with strength training. Girls can be limited to a small working weight (dumbbells of 5 kg), 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 option of physical activity must be included without error if you are not obese. Interval training is an easy way to change your figure for the better, because it is the most effective in burning fat. The essence of the lesson: the exercise is performed at a high pace for 20 seconds, followed by a break (10 seconds) and the next exercise. The exercise lasts 20 minutes, which is more effective than a full hour of fitness. It is recommended that you give yourself interval loads every other day.
Circular
This activity can be both classic strength training and interval training. The main focus is on exercising 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 that the ideal option is to combine several types of physical activity, but with the transition to aerobic activity, which is responsible for burning fat. If you do only strength training or even just interval training, weight loss at home can prove to be "one-sided" - either the fat deposits will disappear, but the body will remain swollen, or you will not lose as much weight as pumping. up muscles.
You can get a beautiful figure with the following house schedule that is repeated every week:
- Monday is fitness.
- Tuesday - interval cardio (tabata) + stretching.
- Wednesday - recovery (holiday)
- Thursday fitness + strength for the problem area
- Friday is fitness.
- Saturday - recovery (vacation).
- Sunday - circular strength + stretching.