A woman who is thinking about losing weight often simply chooses a popular diet, several exercises and tries to succeed 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 over such a period is realistic even without drawing up a special rigid diet and daily exhausting workouts. However, the main condition will remain unchanged: you must write a comprehensive program, which will take into account changes in the menu, and cosmetic procedures, and physical activity. Taking into account the size of the period of weight loss, you can choose methods that do not hit your health. The first on the long journey to a beautiful body will be the exact definition of the tasks set: which zones to work out, how many kilograms to lose - all this will form the basis for a weight loss schedule for a month.
Calorie content and portions
The energy value of the product is what first of all requires to study 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 going to the store and putting together a menu, you will have to find out how many calories you can eat daily. You can calculate this figure yourself using any of the 3 formulas used by nutritionists, or trust online calculators. Any option requires you to know your weight at the beginning of losing weight, height, be sure to indicate your age.
Highlights related to menu calories:
- The calorie requirements for someone who has exercise and someone who lives at home is different, so you must evaluate your level of physical activity for proper weight loss.
- Together with the 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 divided so that breakfast and lunch are the most "heavy" - they get up to 400 kcal. Snacks should be in the range of 150-200 kcal. 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 liquid does not occur - this is the main condition for lipolysis, therefore, the frequency of water consumption will also have to be adjusted. However, if you drink coffee every day and think that the water balance is normal, you are greatly mistaken: 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 (not desired, but available! ). For figure support - 40 ml.
- On days when you have workouts, even at home, you will have to drink more, becauseyou are losing fluid.
- Did you allow yourself some coffee? We'll 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 drinks are caloric foods, so they are not counted in the drinking regimen.
Physical activity
Regular training is the key to weight loss through loss of fat mass, however, they should also be correctly included in the schedule and be correctly selected for a particular person. With overweight, a monthly weight loss program at home cannot imply strength training or jogging, and with a normal couple of fitness classes there will be little to do the body. 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 belly, this is undesirable.
Basic conditions for competent activity for weight loss:
- Start by hiking.
- The basis of the "sports schedule" for losing kilograms is aerobic exercise, lasting 40-60 minutes. Such workouts should be carried out at least 3 per week.
- The ideal body is strength training that you can do at home as well. However, when losing weight, they can only complement the main aerobic schedule in order to locally affect problem areas.
Nutrition program for weight loss for a month
No to fast food, yes to plant foods: the classic rule of most weight loss diets. However, this condition requires additions and clarifications, sinceeach organism needs to select an individual nutritional program so that weight loss is painless and at the fastest pace for a particular organism. Even the list of prohibited foods is changing. The conditions below are a classic program that you can modify for 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 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 to reduce weight by increasing the intracellular temperature, which provokes an acceleration of metabolic processes. Among them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberry;
- all the greens.
Additionally, you need to remember about products that help drown out the feeling of hunger. Mostly these are sources of protein that a 30-day weight loss program must include. However, appetite is muffled and:
- bell pepper;
- all legumes;
- bran;
- avocado;
- flax-seed;
- almond.
What to exclude
There are 2 lists of unwanted foods and 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 hard for the rest of the month. Burning fat 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 in proper nutrition:
- all sweets, including homemade jam (sources of sugar that is undesirable for the figure);
- any bakery products, even yeast-free pita bread;
- store-bought semi-finished meat products (their composition is far from useful);
- sausages, wieners, pork sausages, etc. (do not carry values to 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);
- preservation, pickles and pickles from stores.
If you are looking for an option to quickly lose weight, it is allowed to tighten the meal plan for a short time, removing from 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 long time to dump the excess (an exception is if you are at the stage of obesity, which takes several months to get rid of), so the diet plan for losing weight may not be too tough. Healthy food will be the basis, but you are entitled to rare rewards 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 with the program. Secondly, the body needs a "shake-up" so that the weight does not rise. There can be 2 such days per month.
Here are a few more 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 needs to be compared with the training 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 stall 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 a month by 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 make boiled, baked and stewed dishes, but it is advisable to eat plant foods raw if you are interested in serious weight loss in a month. A large number of meals will help to avoid hunger, and small portion sizes will help prevent overeating.
By day, your menu in a monthly weight loss program at home, taking into account 1 detox day, may look like this:
| Breakfast | Snack | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Braised 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 | Steamed omelet | Low-fat cottage cheese | Chicken broth, vegetables | Baked pear | Kefir, bran |
| Thursday | Oatmeal with honey | A glass of tomato juice, grain loaf | Stewed cabbage | Steamed cheesecakes | Baked lean fish |
| Friday | Millet with pumpkin | A pair of peaches | Vegetable broth, a piece of lean meat | Boiled egg, vegetable salad | Tomatoes, boiled shrimps, cucumber |
| Saturday | Rice porridge with raisins | Orange | Zucchini stew with peppers and tomatoes | Cereal loaf, avocado, cheese | Low-fat cottage cheese |
| Sunday | Orange juice | Green apple | Cabbage salad with beets | Carrot and apple juice | Kefir, bran |
Slimming workouts at home
It is advisable to draw up a course of physical activity 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 a month necessarily includes any aerobic exercise, i. e. keeping your heart rate in the fat burning zone. If you have hard-to-go problem areas, it makes sense to add strength exercises for them.
Fitness program
If you have an excess of fat mass, you will have 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 to it, you can choose exercises for a month with which you will complete your lesson.
Power
With normal body weight, weight loss through aerobic exercise is slow, becausethe body has already got rid of most of the excess, so the program has to be supplemented with strength training. Girls can limit themselves 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 option of physical activity must be included without fail if you are not obese. Interval training is an easy way to change your figure for the better, as it is 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 interval loads to yourself every other day.
Circular
This activity can be both classic strength training and interval training. The main emphasis is on working out all parts of the body: i. e. you include in the work first the muscles of the arms, 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, eastern 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 do only strength training or even only interval training, home weight loss may turn out to be "one-sided" - either fat deposits will go away, but the body will remain swollen, or you will not so much lose weight as pump up muscles.
You can get a beautiful figure with the following home schedule repeating 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 power + stretching.