Content

• Steps
• Advice

Giving yourself a month of time is a great way to start your weight loss routine. In fact, every month you can completely lose 2-3 kg. Usually, the above speeds are determined to be healthy, safe and long-lasting. In order to get rid of excess weight and improve overall health, during this time you will have to make many adjustments in your diet, exercise habits and lifestyle.

Steps

Part 1 of 4: Preparing to Lose Weight

1. 

   Goal Setting. Setting a realistic weight or health goal is a good start to your weight loss plan. As a result, you can track and make efforts to achieve your progress over the course of a month.
   • Consider the amount of weight you want to lose, your time frame and other health goals. Decide how much weight and goal you want to achieve within a month.
   • Overall, 0.5-1 kg per week is considered a healthy weight loss rate. What does that mean? You can lose 2-3 kg per month. It would be impractical to set higher goals.
   • You may also want to set goals for your exercise or other lifestyle issues. For example, you might plan to exercise 3 days a week for 30 minutes at a time. This is not only extremely beneficial for your health but also very good support for your weight loss.
   • Remember that losing weight too quickly is risky and often ineffective; The faster you lose, the easier it will be to gain weight back. Only real lifestyle changes can have lasting effects. Although "Fad diets" like weight loss pills or body cleansers can reduce water weight, most of them are effective based on starving you.

2. 

   
   
   Check the measurements. Checking metrics is the most effective way to monitor your progress. At the same time, it gives you a basis to determine whether your diet and exercise program are working or not.
   • Checking your weight regularly is a simple way to track your progress. Step on the weight 1-2 times per week and note how your weight has changed over time. In most cases, you will see most of your weight loss in the first week or two of the month.
   • Just weight alone is not enough, you can also consider taking measurements to have a more comprehensive view of your weight loss process. They help you identify the parts of the body where your weight has been reduced.
   • Take shoulder, chest, waist, hip, and thigh measurements every 2 weeks. Over the course of a month, you will see important changes.

3. 

   
   
   Use a trackbook. Trackbook is a great tool for weight loss. Using a journal can help you prepare, motivate you to lose weight, and maintain your post-loss weight.
   • For starters, jot down a few lines about your health or weight loss goals. Write down what weight you want to eliminate and how you will manage your progress.
   • You can also write about things you want to make changes to in your diet or lifestyle. For example, reduce soda intake, increase exercise or eat more vegetables and fruits.
   • In addition, you can also use it as a diet and exercise diary. Research shows that people who control food intake and exercise are better able to maintain a post-weight loss weight.
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Part 2 of 4: Diet Changes

1. 

   
   
   Calculate maximum calories. To lose weight you need to cut back on a few calories each day. You can use your diet alone or a combination of diet and exercise to achieve this result.
   • 0.5 pounds of fat is equivalent to about 3,500 calories. To lose half a kilogram of fat per week, you need to cut down on 3,500 calories you eat each week. Less than 500 calories per day, you will lose 0.5-1 kg per week. Accordingly, within a month, you will lose 2-3 kg.
   • Use a food journal or food management software to determine how many calories you can cut from your diet. Eliminate 500 calories from daily meals to achieve caloric level thanks to which you can lose 0.5-1 kg per week.
   • Do not take less than 1,200 calories per day. That can cause malnutrition, muscle loss and slow weight loss in the long term. Continuously eating below the required caloric level for a month, your weight loss will slow down or stop completely.
   • The best way to cut calories is to combine nutrient-rich, low-calorie foods and regular physical activity.

2. 

   Make sure each meal includes protein, fruits and vegetables. When you lose weight and cut calories within a month, you need to prioritize foods that are low in calories but high in nutrients. These foods will help you achieve lower calorie levels while ensuring the amount of nutrients needed for daily functioning.
   • Nutrient-rich foods are foods that are relatively low in calories but contain many nutrients such as protein, fiber, vitamins or minerals. They are very high in nutrients with a correspondingly low amount of calories.
   • Lean protein is a great example of nutrient-dense foods that aid in weight loss. It keeps you energized throughout the day and at the same time, when choosing a lower-fat product, you also have a lower calorie option.
   • Take 80-110 grams of fat-free protein with every meal or snack. You can try: poultry, lean beef, eggs, low-fat milk, tofu or legumes.
   • Besides protein, both fruits and vegetables are considered low in calories and high in nutrients. At the same time, they contain high amounts of fiber that aids in digestion and increases your feelings of fullness and satisfaction.
   • Don't forget fruits and vegetables at every main meal and snack. Aim for 1/2 cup or small piece of fruit, 1 cup of vegetables or 2 cups of green leaves at each meal.

3. 

   Use 50% of whole grains in your whole grain diet. 100% whole grains are a better and more nutritious choice than refined grains or white flour. Try to make sure that half of your cereal serving is whole grain for the best nutritional benefits.
   • Whole grains are high in protein, fiber and other essential nutrients. At the same time, they are less processed.
   • One serving of whole grain equals about 1/2 cup or 30 grams. Use 2-3 servings of whole grains per day.
   • Some studies have shown that a diet low in whole grains and other carbohydrates results in faster weight loss than a regular low-calorie weight loss diet.For quick results, try to reduce the grain in your diet.

4. 

   Cut back on junk food. Snacking too much or frequently during the day can hinder weight loss, and may even cause you to regain weight again - especially if you only give yourself a month to lose weight. Be mindful of snacking and limit them to achieve your goal.
   • There are a number of snacks that can match your weight loss plan. Choose foods that are only 150 calories or less and rich in protein and fiber. This combination will provide some essential energy and nutrients and help you feel satisfied for longer.
   • Some healthy snacks include: a low-fat cheese tree and a piece of fruit, a small portion of Greek yogurt or a hard-boiled egg.
   • Try to only have a snack when your body is really hungry and according to your plan, it is an hour or two before your next meal or snack.
   • If you feel hungry and it's almost time to eat, try to wait. You can drink water or try some other calorie-free soft drinks to temporarily cope with the hunger while waiting for the meal to arrive.

5. 

   Eliminate unhealthy foods. Indulging yourself once in a while is acceptable, but when trying to lose weight for just one month, to be effective, you need to limit unhealthy products in your diet. daily diet. Overall, these foods are high in calories and very low in nutrients. Here are some foods to avoid:
   • Soda
   • French fries and crackers
   • Sweets and desserts
   • White noodles, rice, bread
   • Foods high in refined sugar, cane sugar or high fructose corn syrup (HFCS)
   • Energy drinks and cream / sugary coffee

6. 

   Drink water. Water not only provides a feeling of fullness but also helps you control hunger and is not dehydrated throughout the day.
   • Aim for a minimum of 2 liters or 8 glasses of water per day. Some people even need up to 13 drinks a day to stay hydrated.
   • Carry a bottle of water with you. You will find that with a water bottle on your side, simply because it is available, you will be able to drink more water.
   • There are many ways to customize a drink without following a lot of calories. You can try adding a few slices of lemon, orange, combined with a calorie-free beverage or making herbal tea or coffee without caffeine.
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Part 3 of 4: Combination Practice

1. 

   Incorporate regular aerobic (aerobic) exercise. These cardio exercises are so named because they make your heart beat continuously. Aim for 150 minutes of aerobic exercise per week. Over a month, this physical activity can make a significant contribution to your weight loss.
   • You need to spend time practicing. Be creative! Walk before work or maybe go to the gym right after you finish. Cycle to work or you can even start scheduling more physical activity on the weekends.
   • Schedule an appointment. Once you have made a commitment to others, your ability to follow your plan will be greatly enhanced.
   • Try to find an activity that you enjoy. The exercise is gentler if it's fun for you.
   • Activities you can try include: running, hiking, swimming, dancing or dance classes and tape exercises at home.

2. 

   You also need a few days of exercise. In addition to cardio and aerobic exercise, try to set aside 1-3 days of exercise. This will help you maintain your weight after the month of the diet ends.
   • Lift weights or use weight machines to help you build muscle mass. The more you risk, the lower your risk of osteoporosis and the higher your resting calories.
   • Besides weight lifting, yoga and pilates are two disciplines that focus on building strength and endurance. Getting started can be difficult, but once you get used to it, the muscle training of these two disciplines can become incredibly relaxing.

3. 

   Don't let yourself loose when exercising. It is not just because you are exercising that you can eat comfortably. Try to maintain a weight loss diet and nutritional levels during exercise.
   • If you have to reward yourself or get too cravings, use a low-calorie and nutrient-dense option. For example, if you crave sweets, you can choose yogurt, a fruit ice cream or a fruit salad. Also, a lot of people who lose weight get past training because they really like the endorphins that come right after exercise.
   • Besides, increased exercise can make you feel hungry all day. Make sure you eat enough protein throughout the day and eat it regularly. If you need an additional snack, keep it at no more than 150 calories.

4. 

   Get more exercise throughout the day. In addition to scheduled exercise and aerobic exercise, getting more active during the day is another way to increase your total calorie intake and lose weight.
   • Lifestyle activities, or exercises that are a part of your daily routine, can help you consume more calories. These are your daily activities - walking to and from your car, going up and down stairs, picking up mail or clearing leaves in the garden.
   • In particular, many of these activities do not consume large amounts of calories. However, added up at the end of the day, they can have a significant effect on the total number of calories you burn throughout the day.
   • During your one-month period, increase your activity and move every day. Try to park your car farther, always use the stairs, take a short walk during your lunch break or do some light yoga before bed.
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Part 4 of 4: Weight Maintenance and Progress Evaluation

1. 

   Create a support group. At any time, even for a short period of time, a support group is helpful for your weight loss.
   • Research shows that people with support groups are more successful with weight loss in the long term.
   • Try asking a friend or family member to help you with your weight loss campaign. They can give you more motivation or pressure to make sure you complete the task.
   • You might also consider inviting them to lose weight together. Quite a lot of people want to get rid of some extra pounds and it's more fun when everyone does it together.

2. 

   Check the measurement again. Compare your measurements from the first week. Keep track of your results and let your small achievements motivate you to keep going.
   • You also need to keep checking your weight. After a month, you may decide to lose another 2 kg or go with the current program for another month to see how much you can lose.
   • Also, don't forget to keep track of your measurements. You may have lost weight, but for now you still want to focus on training and building muscle.

3. 

   Self-reward. This is a fun and motivating way to do it. Small rewards can help you stick to weight loss over the long term.
   • Set small rewards for small accomplishments. For example, you could reward yourself with a few workout tracks as you go through the first week of your new diet and program.
   • Set out greater rewards for greater accomplishments. For example, you could reward yourself with a new suit for losing your first 2 kg.
   • In general, when trying to lose weight, you should not use food or a meal outside as a reward. They can interfere with your long-term goals.

4. 

   Reconsider your goals. Now your time has ended. Maybe you've lost a few pounds, or you've even got in better shape. Review your weight goals to determine if you want to continue with your current weight loss regimen.
   • Even if you make significant progress in a month's time, if you want to lose more than 4 kg, you will need to continue with your diet and exercise program so that you can lose even more.
   • Even after you've reached your target weight, you can consider continuing to increase your activity to maintain your weight and body balance.
   • If your target weight hasn't been reached yet, keep working. Or, if needed, make some adjustments to your diet and exercise plan so that you can lose more weight or make them better suited to your lifestyle.
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Advice

• Ask your doctor to closely monitor your progress to make sure that everything is done safely and with good health.
• Avoid going to the grocery store on an empty stomach. When you are hungry you can hardly resist the attractiveness of the advertising packaging or the stimulation that comes from the "Point-of-sale" (such as the candy bars / chocolate bars offering you at the checkout counter. ). That's when you become most easily defeated by these sales tips.
• Always shop for food with a well-thought-out grocery list, trying to keep it as close as possible. If an item really needs equipment missed, prioritize the selection of the healthiest product you can find.
• Everyone is not exactly the same, and depending on the person's organs, individual weight loss programs can be very different. Make sure to consult your doctor before starting something overly ambitious.