Programs aiming to lose excess weight in a short time or shock diets are all around us. So much so that we encounter them often. Right in this process, I will give you suggestions that will help you lose weight in 1 month. But it will be different from the options I just mentioned. I will also mention the way to maintain the weight you lost. I know it doesn’t seem so miraculous to lose a few pounds in 1 month. But I think the power to maintain the weight you lost is quite miraculous.
Remember; The biggest evil of shock diets is that they leave you hungry. When you are hungry, unfortunately, your sense of satisfaction will not occur. When this is the case, dieting will become unbearable and will not continue for a long time.
If you want to end the weight loss process with success, then here is a recommendation for you; Learn to go slow and steady in the weight loss process! The best way to lose a balanced weight in a month is to continue such a healthy diet and daily exercises for a long time.
It’s Healthy To Lose Up To 8 Kilos In A Month
Losing 8 kilos may not excite you too much. But if you want to lose fat, not muscle, remember that it must be slow and balanced. Losing more than 2 pounds in a week means you’re losing muscle as well as fat! In addition, muscle loss means less enough to burn calories. This means making weight loss more difficult in the long run.
1 kilo of fat stored in your body equals 3,500 calories. According to this calculation, you need to create a deficit of 250-1,000 calories from your daily diet to lose 1-2 pounds per week. To create this, you must do a combination of nutrition and exercise. To lose 2 pounds a week, you need to reduce 500 calories from your monthly diet and exercise to burn 500 calories. In this way, it will be possible for you to experience less but more controllable losses. When you reduce 250 calories from your daily diet, you will have lost half a kilo every week, that is, 2 kilos in a month.
Control Your Diet To Lose Your Weight
What you eat and how much you eat is very important if you want to lose weight. You can make small calorie calculations to lose weight and maintain the weight you lose. Reducing 500 calories a day makes minus one pound a week. You may be aiming for more. But as I just said, exaggerating this calorie calculation a little more means health problems are at the door.
Eating too little means muscle loss, slow metabolism, and insufficient nutrients. It is possible to have a more nutritious and rich diet by consuming more vegetables and fruits and turning to vegetable proteins. These foods are low in calories and rich in fiber. Since fiber will fill your stomach quickly, you will reach the saturation point immediately and slow down your digestion. This means long-term satiety.
Protein sources such as poultry, fish, eggs and lean red meat help you lose weight in a healthy way. You can reach your goal quickly by choosing protein-rich foods in your main and snack meals.
Thanks to protein sources, you will limit your daily calories. While doing this, I recommend that you remember that healthy fats are an important source of nutrients. The best options for this are olive oil, nuts and avocado. In other words, it is beneficial to use these nutrients in sufficient quantities in this process.
While keeping your hunger under control, you need to have 3 main meals and 2-3 snacks to keep your energy high. Try to get the same calories at every meal to balance. Also, avoid a uniform diet by choosing a variety of foods.
Do High-Intensity Exercise to Burn Maximum Calories
When planning your exercise, take into account the calories you will burn and your own weight. Also, don’t forget to work your whole body. The harder you push yourself, the more calories you burn and the faster you reach your goal.
Aerobic activities aren’t the only way to burn calories. Know that you will gain extra muscle while lifting weights. Don’t forget to get help from an expert to both lose weight and look fit and plan the exercises that are suitable for you!