Losing weight in a month is certainly not an easy task. But neither is it impossible! With a balanced diet, you can lose between 500 grams and 1 kg per week. Which in the course of a month would become a little less than 4 kg. However, if we consider that swelling of the body is not only due to fat. But it is also due to water retention, which often causes the numbers to grow on the scale. It is not impossible to lose 5 kilos in a month, even deflating water.
The first mistake you risk is not recording your weight loss records. Especially if the diet has not been combined with physical exercise. We will try to give you the most appropriate suggestions to reach a difficult goal. Assuming however that the ideal would be to ask a specialist for a tailor-made diet. So that your habits can be taken into account. food and your lifestyle.
And if you have to take longer than expected, don’t lose hope. It is preferable to take a couple of weeks longer. But keep the result achieved later than risk losing it immediately afterward! So let’s first look together at the basic rules to follow to lose 5 kg in a month. Then move on to a list of allowed and prohibited foods and examples of menus.
How to lose weight in a month: here are the rules to follow
- First of all, reduce your daily calorie intake. Taking in fewer calories is the first step in losing weight, as long as you continue to eat a diet complete with all essential nutrients. The daily calorie intake should be decreased by about 500-1000 calories, but it depends a lot on our eating habits and body weight. Always keep in mind that a woman must consume at least 1200 calories a day and fall below this threshold can become dangerous. Then start by calculating the number of calories of each food you enter, marking it on a food diary, so that you can keep it under control day after day.
- The second rule is to vary the foods you eat as much as possible. Eating always different foods helps the metabolism to speed up a lot and also makes it easier to follow a balanced diet without getting too bored, then pushing you to feel more hunger pangs …
Never eat between meals and never skip one! It is important that you always eat three main meals (breakfast, lunch, and dinner), a mid-morning snack and a mid-afternoon snack, nothing more and nothing less. Snack and snack should be consumed about 3 hours after or before the main meal, in order to keep the metabolism in training and prevent blood sugar from rising.
Another fundamental rule is to cook as simply as possible. No to frying: you always prefer to boil, grill or steam. Also no to ready-made foods that contain preservatives, hydrogenated fats, and other unhealthy ingredients. Whenever you can, choose home cooking! And to avoid last-minute temptations or bad choices (perhaps due to lack of time), plan ahead what you intend to eat the next day. You can also prepare it already, put it in the freezer and take it out in the morning … at which point you will be forced to consume it!
For cooking, use as little salt as possible: worsens water retention and swells you! Replace it with some spice or aromatic herb: they are tasty, fragrant, and contain no calories! To season, then, always and only use extra virgin olive oil, like the Mediterranean diet commands: always raw, please, and no more than a teaspoon per meal!
The portions, of course, must be reduced: for pasta no more than 80 grams, for meat no more than 150. The dishes will seem small at first, but you’ll get used to them! And remember, then, that foods must always be weighed raw.
Eat slowly and chew properly: the main meal should not last less than half an hour! Not only will this help you enjoy the food you are eating more, it will also facilitate digestion, a process that begins in the mouth.
Last rule, essential to losing 5 kg in a month: no stress! Stress and tension lower the basal metabolic rate and make weight loss more difficult. It is important that you sleep the right number of hours, the body needs it to lose weight!