How to lose weight in a month?

One month is enough to change your diet principles and start the process of effective weight loss. Psychologists say that in 28 days a person can develop new habits (including diet). Therefore, long-term diets are more effective. They do not cause a yo-yo effect, which means that the lost weight will not return to you. Today we will consider the most effective ways to lose weight for 1 month:

weight to lose weight in a month

Lose weight without fasting

If you do not follow strict diets or your health does not allow you to limit your diet, we offer you an effective method. Thanks to it, you can lose 6 to 10 kilograms in just 30 days. To do this, you must follow the recommendations below.

  1. Eat half of what you have consumed so far. People with obesity often eat a lot, as a result of which the abdomen grows and "needs" large portions. Fortunately, the stomach muscles contract quickly, and you can use this figure to benefit your figure. After a few decades, you will begin to feel full, even in small portions.
  2. Eat slowly. This is another valuable tip to lose weight effectively in a month. Digestion actually begins in the mouth. If you chew your food well before eating, there will be less work for the stomach.
  3. Avoid severe hunger, because you can eat three times more than you need to meet the needs of the body. Eat fruit or almonds periodically during the day. However, it is strictly forbidden to satisfy your hunger with sweets and cookies.
  4. Avoid the sins of big eating, but allow yourself small weaknesses so that you don’t feel like you’re on a diet. That is, if the body needs sweets, eat a piece of dark chocolate (but not milk! ). Eat jelly or nuts instead of ice cream. You can enter such "games" 1-2 times a week.
  5. Don't go shopping when you're hungry (otherwise you can't keep or break rule number 3).
  6. Stay away from ready-made foods. It is better to cook yourself or eat the least processed foods, such as raw vegetables and fruits. Store-bought products contain a lot of sugar, modified starch and other additives. They will not benefit your health or your figure.
  7. Do isometric exercises. It's a great way to lose weight effectively without wasting time and money! Of course, going to a sports club is always helpful, but isometric workouts can be done at any time - while brushing your teeth, at work, in the car or at the store. To do this, it is enough to tense the abdominal and hip muscles while standing, sitting or lying down. Hold the muscles for a few seconds, then relax and repeat the exercise.
  8. Add spices to your life. Delicious spices improve metabolism, so use pepper, ginger, rosemary and other spices instead of salt.

A full 30 diets

This super popular technique allows you to lose up to ten kilograms in just 30 days. The Whole30 Diet was created in 2009 by American sports nutritionists Melissa and Dallas Hartwig. According to them, strict adherence to all the principles of this diet speeds up the metabolism and removes bad eating habits. For this reason, the yo-yo effect is not visible even after completion.

The essence of the Whole30 diet

The principles of the Paleo diet are taken as a basis. The authors of the methodology claim that in order to lose weight effectively, it is necessary to eat like primitive people. Our ancestors ate mainly natural products: cabbage, fruits and vegetables. There was a lot of meat in their diet. But they did not know what bread and dairy products were, not sweets and convenience foods.

List of banned products:

  • sugar;
  • beans;
  • peas and any legumes;
  • peanuts;
  • dairy products;
  • alcohol;
  • bal;
  • any flour products;
  • semi-finished products;
  • oils (except olive oil).

What should the diet consist of during these 30 days? Mostly from meat, seafood, eggs, vegetables, fruits and castor oil (if you can't find it, consume a little olive oil).

During the 30-day diet, you need to eat three times a day without any snacks. The diet should consist of various and natural ingredients. As you can see, the Whole30 diet involves the complete elimination of large amounts of protein and fat - thanks to which the body loses weight quickly.

Anderson's diet

Anderson's diet is based on the principle of separate meals. Its creator, Dr. Anderson claims that significant weight loss can be achieved if proteins and carbohydrates do not combine with each other. The diet consists of fruits, vegetables and nuts. Coffee, tea and alcohol are strictly prohibited. Using such a diet, you can lose 4-6 kilograms a month, but for this you need to follow the following rules:

  • strictly follow the rules of food intake;
  • do not combine proteins with carbohydrates;
  • use fruits and juices on an empty stomach;
  • do not drink immediately after meals and during meals (wait at least 40 minutes);
  • do not use sauces, ketchups and mayonnaise (even on the basis of olive oil);
  • Do not drink carbonated water and unnatural juices (preservatives, flavor enhancers),
  • Do not eat after 20 hours.

Anderson's diet does not have strict rules about when to eat. Instead, a time frame in which certain foods can be eaten is suggested.

  • From 12. 00 to 12. 00: only fruits and fruit juices.
  • From 16. 00 in the afternoon - vegetable juices and half an hour after drinking you can eat lettuce or other greens.
  • From 16: 00 to 20: 00 - you can eat everything to satisfy your hunger, but also remember the ban on the combination of proteins with carbohydrates.

Also, try not to eat too much - leave the table at the first feeling of fullness.

Example Anderson diet menu

  • From 12: 00 in the morning - apple juice and fruits (for example, grapes, pears or bananas).
  • 12. 00 to 16. 00 - natural carrot juice; salad with tomatoes and onions, almonds for dessert.
  • 16. 00 to 20. 00 - lean meat with the addition of baked potatoes or vegetable salad with green peas.

Anderson's diet does not tire the body. Foods consumed while losing weight provide the body with essential nutrients, so in addition to a beautiful figure, you will get a healthy skin and a radiant appearance.

30-day banana diet

This is the best diet choice for banana-loving gourmets. Many celebrities lose weight using this technique. The result is simple: eat a banana in the morning and drink a large glass of still mineral water. Then, from 12: 00 to 18: 00, you can eat any food, except sweets, alcohol and flour products.

Experts also recommend limiting the amount of dairy products because they do not go well with bananas. It is strictly forbidden to eat after six o'clock in the evening. As a result of such a diet you can lose 5 to 8 kg per month (depending on the characteristics of the body).

So, we have described the most proven ways to lose weight in a month. All of them guarantee excellent results and at the same time do no harm to the body. Choose one of your favorite diets and become more slim and beautiful every day!