A woman who thinks about losing weight often simply chooses a popular diet, some 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 pace of life. Can you compose it yourself?
How to lose weight in a month
Losing weight during such a period is realistic even without designing a special rigid diet and daily strenuous exercise. 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. Given the size of the weight loss period, you can choose methods that do not harm your health. The first on the long journey to a beautiful body will be the precise definition of the tasks set: which areas to work on, how many pounds to lose - all this will form the basis for a weight loss schedule for a month.
Calorie content and servings
The energy value of the product is what it requires first of all to study the weight loss program for a month at home, but it is not a call to choose only the one that has less than 100 kcal. Before you go shopping and create a menu, you will need to find out how many calories you can eat each 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 indicate your age.
Highlights of the menu calories:
- Calorie requirements for someone exercising and someone living at home are different, so you need to assess your level of physical activity for proper weight loss.
- Along with daily calorie intake, you will need to calculate the BJU ratio, otherwise you may not see the result from the program.
- When planning the menu, the entire daily calorie content is split so that breakfast and lunch become the heaviest - they get up to 400 kcal. Snacks 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, even a strict monthly diet will not help. Separation of fats and their subsequent secretion without the right 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 think that water balance is normal, you are very wrong: for lipolysis only clean water is needed, mineral water is allowed. Its amount is determined by individual calculation:
- You should get 30 ml of water for every pound of your body weight (not desired, but available! ). For figure support - 40 ml.
- On days when you exercise, even at home, you will need to drink more because you are losing fluids.
- 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, 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 losing weight through losing fat mass, however, they also need to be included right in the schedule and chosen correctly for a particular person. Being overweight, a monthly weight loss program at home may not mean strength training or running, and with some normal fitness classes there will be little to do with the body. For women and men, needs change as well: it makes sense for the latter to pump the press, and for a woman, for a beautiful flat belly, this is undesirable.
Basic conditions for competent activity for weight loss:
- Start with the walk.
- The basis of the "sports schedule" for losing weight is aerobic exercise, which lasts 40-60 minutes. Such exercises should be performed at least 3 times a week.
- The ideal body is strength training that you can do at home as well. However, when they lose weight, they can only supplement the main aerobic schedule in order to locally affect problem areas.
Nutrition program for weight loss for a month
Not junk food, but plant foods: the classic rule of most weight loss diets. However, this condition requires additions and clarifications, as each organism must choose an individual nutritional program so that weight loss is painless and at the fastest pace for a given organism. Even the list of forbidden foods is changing. The following conditions are a classic program that you can modify yourself.
Which foods reduce appetite
Meals throughout the month will be varied, especially if you reserve recipes for healthy dishes. 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, who have fat burning properties. Mostly these are products that help reduce weight by increasing intercellular temperature, which provokes an acceleration of metabolic processes. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- ginger;
- cinnamon spices, cloves etc. ;
- cabbage;
- Red blueberry;
- all vegetables.
Furthermore, you need to remember about products that help stifle the feeling of hunger. Mostly these are protein sources that should include a 30-day weight loss program. However, the appetite is suppressed and:
- pepper zile;
- all legumes;
- bran;
- avocado;
- seed of freedom;
- almond.
What to exclude
There are 2 lists of foods and junk foods, the choice between which is determined by the desired rate of weight loss. If the weight loss program lasts a month, you can combine them: tighten it for a week, then eat for 14-20 days according to the standard plan and switch to fort 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 seeks to exclude is a classic list of restrictions on proper nutrition:
- all sweets, including home-made jam (sources of sugar that are undesirable for the figure);
- any bakery product, even unleavened pita bread;
- semi-finished meat products purchased in the store (their composition is not at all useful);
- sausages, sausages, pork sausages, etc. (do not carry values in the body due to hazardous composition);
- oatmeal (according to the principle of influence on 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);
- canning, pickles and pickles from stores.
If you are looking for an opportunity to lose weight fast, you are allowed to tighten your meal plan for a short time, removing from it and:
- cereals, except buckwheat;
- pasta;
- potatoes;
- fruits other than green apples and all kinds of citrus fruits;
- fatty fish;
- salt.
How to make a meal plan
You have a long time to get rid of the excess (except if you are in the stage of obesity, which takes several months to get rid of), so the diet plan for weight loss may not be too strict. Healthy eating will be the basis, but you are entitled to rare rewards or cheating meals, which include the opportunity to eat a little of your favorite food or snack that is in the forbidden category. First, it will motivate you to stick to the program. Second, the body needs a "blush" so that the weight does not increase. There may be 2 such days a month.
Here are some other tips for designing 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 food should be compared to exercise schedule (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 hinder the rate of weight loss. An exception is before physical activity.
- Calculate the caloric content of the menu separately for "quiet" days and workout days.
Rough menu for a month a day
The number of products available to you, according to the terms of this program, is large, the possibilities for thermal treatment are also great, so the variety of diet should not be a problem. You can make boiled, baked and boiled dishes, but it is advisable to eat raw plant foods if you are interested in serious weight loss within a month. A large number of meals will help avoid hunger, and small portions will help prevent overeating.
During the day, your menu on a monthly home weight loss program, considering 1 day of detoxification, might look like this:
| BREAKFAST | Snack | dinner | Afternoon snack | dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Roasted chicken breast with tomatoes | Grapefruit | Low fat cottage cheese, greens |
| Tuesday | Rice porridge with dried apricots | Hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | Orange juice | Vegetable salad |
| Wednesday | Steam omelette | Low fat cottage cheese | Chicken juice, vegetables | Ripe pear | Kefir, bran |
| Thursday | Oatmeal with honey | A glass of tomato juice, whole grain bread | Boiled cabbage | Steamed cheesecakes | Lean fried fish |
| Friday | Meli with pumpkin | A pair of peaches | Vegetable lentils, a piece of lean meat | Boiled eggs, vegetable salad | Tomatoes, boiled shrimp, cucumber |
| Saturday | Rice porridge with raisins | ORANGE | Zucchini stew with peppers and tomatoes | Bread with cereals, avocado, cheese | Low fat cottage cheese |
| Sunday | Orange juice | Green apples | Cabbage salad with beets | Carrot and apple juice | Kefir, bran |
Weight loss exercises at home
It is advisable to design a physical activity course with a specialist who will help you assess your health and choose exercises that are not harmful. The classic one-month weight loss program at home necessarily includes any aerobic exercise, d. m. th. keeping the heart beating in the area of fat burning. 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 fat mass, you will need to start with active cardio loads, which can be represented by running on the spot, jumping rope (if ceiling height allows), jumping. A video course with a training program will also be effective: by Jillian Michaels, Sean Tee, Janet Jenkins, etc. In addition to it, you can choose exercises for a month with which you will finish your lesson.
Power
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 be limited to a small working weight (5 kg dumbbells), from the exercises it is necessary 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 a simple way to change your figure for the better, as it is more effective in 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 loads every other day.
Circular
This activity can be both classic strength training and interval training. The main focus is on training all body parts: d. m. th. you involve at work first the arm muscles, 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.
Motivational program
Experts say the ideal option is a combination of 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 interval training, weight loss at home can be "one-sided" - either the fat deposits will go away, but the body will remain bloated, or you will not lose as much weight. pump. up muscles.
You can get a nice picture with the following home schedule that repeats every week:
- Monday is the gym.
- Tuesday - cardio interval (tabata) + stretch.
- Wednesday - recovery (break)
- Fitness Thursday + strength for the problem area
- Friday is the gym.
- Saturday - recovery (rest).
- Sunday - circular force + stretch.