How to lose weight in a month?

One month is enough to change your eating principles and start the process of effective weight loss. According to psychologists, in 28 days a person can develop new habits (including diet). Therefore, long-term diets are more effective. They don’t lead to a yo-yo effect, which means the weight you lose doesn’t come back to you. Today we look at the most effective methods of weight loss for 1 month:

weight measurement for weight loss in one month

Weight loss without fasting

If you do not accept a strict diet or your health condition does not allow you to limit your diet, we offer you an effective method. Thanks to him, you can lose 6-10 pounds in just 30 days. To do this, you need to follow the tips below.

  1. Eat half the amount you have consumed so far. People who have problems with obesity often eat too much, causing their stomachs to grow and require "high doses. "Fortunately, the stomach muscles contract quickly and you can use this fact to your advantage. After a few dozen days, you will feel full even in small portions.
  2. Eat slowly. This is another valuable clue on how to lose weight effectively in a month. Digestion actually begins in the mouth. If you chew food thoroughly before swallowing, less stomach work.
  3. Avoid severe hunger attacks because as a result, you may eat three times as much as you need to meet your body’s needs. Snack on fruit or almonds from time to time throughout the day. But it is strictly forbidden to satisfy your hunger with sweets and cookies.
  4. Avoid major food sins, but indulge in small weaknesses so you don’t feel like you’re dieting. That is, if your body needs candy, eat a piece of dark chocolate (but not milk! ). Eat jelly or nuts instead of ice cream. You can afford such "pranks" 1-2 times a week.
  5. Don’t go shopping if you’re hungry (otherwise you may not hold yourself back and break rule 3).
  6. Avoid prepared foods. It is better to cook alone or eat the least processed foods such as raw vegetables and fruits. In-store products contain a lot of sugar, modified starch and other additives. They do not benefit your health or your shape.
  7. Perform isometric exercises. This is a great way to lose weight effectively without wasting time and money! Of course, going to a sports club is always beneficial, but isometric exercises can be done at any time - while brushing your teeth, at work, in traffic or at the store. All you have to do is stretch your abdominal and buttock muscles while standing, sitting or lying down. Hold the muscles for a few seconds, then relax and repeat the exercise.
  8. Add spice to your life. Salty spices improve your metabolism, so use chili, ginger, rosemary and other spices instead of salt.

A total of 30 diets

This super popular technique allows you to lose up to ten pounds in just 30 days. The Whole30 diet was created in 2009 by American sports nutrition experts Melissa and Dallas Hartwig. In their view, strict adherence to all the principles of this diet will speed up metabolism and get rid of bad eating habits. That's why the yo-yo effect doesn't appear even after it's finished.

The essence of the Whole30 diet

They were based on the principles of the Paleo diet. The authors of the methodology argue that in order to lose weight effectively, we need to eat like primitive people. Our ancestors mostly ate natural products: cabbage, fruits and vegetables. They also had a lot of meat in their diet. But they didn’t know what bread and dairy products were, let alone sweets and ready meals.

List of prohibited products:

  • sugar;
  • puppet;
  • peas and any pulses;
  • peanuts;
  • dairy products;
  • alcohol;
  • Honey;
  • any flour product;
  • half-done products;
  • fats (excluding ghee oil).

So what should the diet consist of during these 30 days? Mainly from meat, seafood, eggs, vegetables, fruits and Indian ghee (if you can’t find it, eat a little olive oil).

During the 30-day diet, you should eat three times a day without snacks. The diet should be varied and include natural ingredients. As you can see, the Whole30 diet requires a high-protein diet and complete removal of fats - allowing the body to lose 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 are not combined with each other. The diet is based on fruits, vegetables and nuts. Coffee, tea and alcohol are completely forbidden. Using such a diet can lose 4-6 kilograms in a month, but you must follow the following rules:

  • strictly follow the order of the diet;
  • do not combine proteins with carbohydrates;
  • use fruits and juices on an empty stomach;
  • do not drink immediately after and during meals (wait at least 40 minutes);
  • do not use sauce, ketchup and mayonnaise (even based on olive oil);
  • do not drink carbonated water and unnatural juices (preservatives, flavor enhancers),
  • do not eat after 20 hours.

The Anderson diet does not include strict guidelines on when to eat. Instead, time slots are suggested during which certain foods can be consumed.

  • From 12: 00 to 12: 00: fruit and juices only.
  • From noon to 16. 00 - vegetable juices, and half an hour after taking salad or other greens.
  • Between 16. 00 and 20. 00 - you can eat anything to satisfy your hunger, but at the same time you must remember to ban the combination of proteins with carbohydrates.

Also, try not to overdo it - leave the table at the first feeling of fullness.

Sample Anderson diet menu

  • From 12: 00 to 00: 00 - apple juice and fruit (such as grapes, pears or bananas).
  • 12: 00 to 16: 00 - natural carrot juice; salad with tomatoes and onions as an almond dessert.
  • 4pm to 8pm - fried potatoes with green peas or a portion of lean meat with the addition of vegetable salad.

Anderson’s diet does not exhaust the body. Foods consumed during weight loss provide the body with essential nutrients, so in addition to the beautiful shape, it gets healthy skin and a radiant appearance.

Banana diet for 30 days

This is by far the best dietary option for gourmets who love bananas. Many celebrities lose weight with this technique. The point is simple: in the morning you should eat a banana and you should drink a large glass of non-carbonated mineral water. You can then eat any food between 12: 00 and 18: 00, except sweets, alcohol and flour products.

Experts also suggest limiting the amount of dairy products because they don’t fit bananas. Do not eat after six o'clock in the evening. As a result of such a diet, you can lose 5-8 kg per month (depending on the characteristics of the body).

So we described the simplest weight loss methods in a month. Each guarantees excellent results and at the same time does not harm the organization. Choose one of your favorite diets and become slimmer and more beautiful day by day!