A woman who is thinking about losing weight often simply chooses a popular diet, different 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 pace of life are taken into account. Can you compose it yourself?
How to lose weight in a month
Losing weight in such a period is realistic even without working out a special strict diet and daily grueling workouts. However, the main condition will remain unchanged - it is necessary to write a comprehensive program, which takes into account changes in the menu, cosmetic procedures and physical activity. Taking into account the size of the weight loss period, you can choose methods that do not affect your health. The first in the long journey to a beautiful body will be the exact definition of the tasks set: which zones to train, how many kilograms to lose - all this will form the basis for a weight loss program for a month.
Calorie content and portions
The energy value of the product is what first of all requires to study the slimming program for a month at home, but this is not an invitation to choose only what has less than 100 kcal. Before you go to the store and put together a menu, you will need to find out how many calories you can eat each day. This figure can be calculated independently using one 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.
Highlights related to the calories on the menu:
- Caloric needs for exercisers and home residents are different, so you need to assess your physical activity level for proper weight loss.
- Along with your 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 become 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 regime
If your water intake is low, weight loss will be slow, and even a strict monthly diet won't help. The breakdown of fats and their subsequent excretion without the right amount of liquid does not occur: this is the main condition for lipolysis, therefore the frequency of water consumption will also have to be regulated. However, if you drink coffee every day and 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 the individual calculation:
- You must receive 30 ml of water for every kilogram of body weight (not desired, but available! ). For figure holder - 40 ml.
- On days when you work out, even at home, you will need to drink more, because you are losing fluids.
- Have you indulged in a coffee? We will have to compensate with three times the amount of clean water. Those. 200ml of coffee requires 600ml of water.
- Tea, juices and other beverages are calorie foods, so they are not counted in the diet.
Physical activity
Regular training is the key to weight loss through fat loss, however, they should also be properly included in the program and be properly selected for a particular person. With overweight, a monthly weight loss program at home may not involve strength training or jogging, and with a regular couple of 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 up the press, and for a woman, for a nice flat stomach, this is undesirable.
Basic conditions for a competent weight loss activity:
- Start with hiking.
- The basis of the "sports program" for losing kilograms is aerobic exercise, lasting 40-60 minutes. Such workouts should be done at least 3 per week.
- The ideal body is strength training that you can do at home too. However, when losing weight, they can only supplement the main aerobic program to locally affect problem areas.
Nutrition program for weight loss for one month
No to junk food, yes to plant foods: the classic rule of most weight loss diets. However, this condition requires supplementation and clarification, as each organism must select an individual nutritional program so that weight loss is painless and at the fastest pace for a particular organism. The list of prohibited foods is also 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 sugar sources, it is desirable to know the main fighters for a beautiful figure, which have fat-burning properties. Mostly these are products that help reduce weight by increasing the intracellular temperature, which causes an acceleration of metabolic processes. Between them:
- mint leaves, basil;
- grapefruit, lemon;
- a pineapple;
- Ginger;
- cinnamon, cloves, etc. spices;
- cabbage;
- cranberry;
- all greens.
In addition, it is necessary to remember the products that help to stifle the feeling of hunger. Mostly these are protein sources that a 30 day weight loss program must include. However, the appetite is muffled and:
- pepper;
- all legumes;
- bran;
- avocado;
- flax seed;
- almond.
What to exclude
There are 2 lists of unwanted foods and foods, the choice of which is determined by the desired weight loss rate. If the weight loss program lasts for a month, you can combine them: squeeze it for a week, then eat for 14-20 days according to the standard plan, and go hard for the rest of the month. Burning fat in 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 you to exclude is a classic list of prohibitions on proper nutrition:
- all sweets, including homemade jam (undesirable sources of sugar for the figure);
- any baked goods, even yeast-free pita bread;
- semi-finished meat products purchased in the store (their composition is far from useful);
- sausages, frankfurters, pork sausages, etc. (do not bring 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 lose weight quickly, it is permissible to tighten the meal plan for a short time, removing it and:
- cereals, excluding buckwheat;
- pasta;
- Potato;
- fruit 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 dump the excess (an exception is if you are in the phase of obesity, which takes several months to get rid of), so the weight loss diet plan may not be too hard. Healthy food will be the staple, but you are entitled to rare rewards or cheat meals, which include the opportunity to eat some of your favorite food or food that falls into the forbidden category. First, it will motivate you to stick with the schedule. Second, the body needs a "kick" so that the weight doesn't go up. There may be 2 of these days per month.
Here are some other tips for composing your diet:
- Pay attention to the composition of the product: proteins, especially of vegetable origin, can be consumed in the evening without compromising weight loss. Carbohydrates (cereals, pasta) will find their place in the morning and afternoon, as will 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 - just protein.
- It is not worth combining meat with porridge or pasta, in order not to slow down the rate of weight loss. An exception is before physical activity.
- Calculate the calorie content of the menu for "quiet" days and training days separately.
Approximate menu for a month by day
The number of products at your disposal, based on the conditions of this program, is large, the options for heat treatment are also large, so the variety of the diet shouldn't be a problem. You can prepare boiled, baked and stewed dishes, but eating raw plant foods is recommended if you are interested in serious weight loss in a month. A large number of meals will help avoid hunger, and small portions will help prevent overeating.
By day, your menu in a monthly weight loss program at home, taking into account 1 day of detox, might look like this:
| Breakfast | Snack | Dinner | Afternoon snack | Dinner | |
|---|---|---|---|---|---|
| Monday | Oatmeal with almonds | Homemade yogurt | Braised chicken breast with tomatoes | Grape | Low-fat cottage cheese, vegetables |
| Tuesday | Rice porridge with dried apricots | Hard cheese, a cup of tea | Buckwheat porridge, asparagus beans | Orange juice | Vegetable salad |
| Wednesday | steamed omelette | Low-fat cottage cheese | Chicken broth, vegetables | Pear in the oven | Kefir, bran |
| Thursday | Oatmeal with honey | A glass of tomato juice, cereal loaf | Stewed cabbage | Steamed cheesecake | 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 | Stewed zucchini with peppers and tomatoes | Loaf of cereal, 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 recommended to work out a physical activity course with a specialist who will help you assess your health and choose harmless workouts. The classic weight loss program at home for a month necessarily includes any aerobic exercise, eg. keeping the heart rate in the fat burning zone. If you have problem areas that are difficult to tread, it makes sense to add strength exercises for them.
Fitness program
If you have excess fat mass, 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), 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 a 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 must be supplemented with strength training. Girls can limit themselves to a small working weight (dumbbells from 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 physical activity option must be included without fail if you are not obese. Interval training is an easy way to improve your figure, 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 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 indulge in interval loads every other day.
Circular
This activity can be both classic strength training and interval training. The main goal is to train all parts of the body: eg. First the muscles of the arms are included in the work, 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, oriental tabata.
Motivating program
Experts say that the ideal option is to combine different 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, weight loss at home may turn out to be "one-sided" - either the fat deposits will go away, but the body will remain bloated, or you won't lose as much weight as you pump up your muscles.
You can get a good figure with the following home program 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 power + stretching.