Need an effective diet and workout plan for weight loss at home? In this case, pay attention to several exercises. Preparation for classes is very important, which should include warm-up exercises: bending the body to the right and left, light running in place, etc.
To ensure effective weight loss over weeks, choose the optimal list of exercises that need to be done in repetitions per approach:
A healthy regimen that will help you lose excess fat includes at least 5 light meals:. To lose weight, it is very important to develop a specific plan.
Over weeks of well-executed actions, such as regular exercise and proper nutrition, you can bring these habits to automaticity. The process of reducing excess weight itself will become not only fast, but also orderly, and the result will ultimately be stable. It is recommended to focus on products of plant origin, not forgetting meat and fish. Principles of proper nutrition:.
You need to start correcting your diet, which should become low-calorie, by eliminating foods whose consumption will increase your weight. At the same time, your daily nutrition should include all the elements necessary for the body. Only a well-chosen nutritional system will help bring your weight back to normal and get rid of fat in problem areas. Eliminate the following foods from your diet:. Nutritionists recommend that those who want to lose weight, in addition to introducing restrictions on the size of portions and calorie intake, resort to foods that promote weight loss.
At the same time, we should not forget that the result depends both on the characteristics of the person losing weight and on his age. Products that help in the process include peanuts, pine and walnuts, almonds, apples, figs, grapefruit, pineapple, dried fruits, cabbage, carrots, kefir and some others. It is very difficult for girls and boys to lose weight without proper nutrition.
Even such a factor as fitness may not be entirely successful in this case. When you decide to create a menu yourself, remember that meat and fish do not need to be completely excluded from the diet - this is not a diet. Milk, yogurt, and cottage cheese will save you from calcium deficiency.
Keep an online diary where you will write down your nutrition and all your workouts. An example of a healthy diet for 1 day, which you can take as a sample and use for weight loss over a long period of time, making some adjustments:. You can lose extra pounds and strengthen your body by resorting to a well-planned training process. At the same time, do not forget to consume the required amount of healthy food and drink water.
Your task is to correctly distribute strength and cardio loads so that the body works seriously every weekday, but does not overexert itself. Allow it to recover over the weekend. Sample lesson plan:. Are you engaged in creating a step-by-step training that will provide you with gradual weight loss with further consolidation of the result? In this case, resort to fitness. It is best to train 3 times a week, every other day for minutes.
If your schedule doesn’t allow it or you have the strength, then sometimes you can make adjustments and train twice in a row. On some days you will also have to do cardio training: treadmill, elliptical trainer, bicycle. An approximate program for 1 day, which can become the basis:. A diet and exercise plan for weight loss should include strength training, at least at low intensity. In your personal account, you can record scale and centimeter readings, look at weight and volume graphs, and make entries in your diary.
In the profile section you can change your avatar, date of birth, time zone and set diary publishing settings. The caloric content section of products includes a database of products by calories, proteins, fats, carbohydrates. The table presents both initial products and ready-made dishes and restaurant menus.
Who needs proper nutrition?
Most people nowadays are very lethargic. Their energy is at a very low level and they experience frequent depression. They come home after work, tired, no longer want to do anything, no joy in life. This situation can be corrected if you start eating right. This is true! Because a person is what he eats! And you need to eat in order to live, and not live in order to eat.
If you are one of those who are constantly looking for a new diet to lose weight, then proper nutrition is the best way to achieve results, lose weight and never gain it again.
Because, most likely, after your next diet, you returned to your usual diet and gained weight again. And so you run in circles: diet - weight loss - regular diet - weight gain. The only way to maintain your ideal weight forever is to start eating right!
If you play sports, a good diet will help you achieve better results without compromising your health.
Features of the diet for a month
Like other possible diets, the monthly diet has its positive and negative features.
Among the positive ones are the following:
- Minimal stress for health and the body as a whole;
- There is a high probability that the desired result will be achieved;
- Eating right can become a habit;
- The opportunity not only to reduce the desired weight and extra centimeters, but also to get rid of 5 or more kilograms in a month;
- Stable results.
Video
Despite these positive features, the monthly diet also has disadvantages:
- In order for the weight to remain and not rise higher, you need to continue to eat right. If you want to quit such a diet, you should not do this suddenly, but gradually include foods with a higher calorie content in your diet;
- The main disadvantage is the difficulty of comparing it with the usual daily routine, because it is important to eat a certain amount of food every day at a certain time. But most people who lose weight go to work, and it is sometimes impossible to stick to a nutritional schedule;
- Psychological stress for the body is quite possible, which can be caused due to constant restriction of one’s favorite food;
- Often it takes much less kilograms than was set for the goal.
Long-term diets are always more difficult to maintain than short ones. A diet for a month requires a lot of willpower and self-discipline from those losing weight. It often happens that a person goes on a diet, limits himself to his favorite food, but does not notice the result and every day he includes more and more prohibited, harmful foods in his diet. If you have set a goal for yourself, you need to achieve it by any means, you cannot give up and let everything take its course. Nutritionists believe that a monthly diet is a way to lose weight without starving. Such diets are not famous for large hunger strikes, but rather for frequent meals. Almost all monthly diets are based on the following principles to cleanse your body of various wastes and toxins, as well as lose weight.
What is the difference between proper nutrition and diet?
When you go on a diet, you must blindly follow the prepared menu. There should be no deviations. You can't choose the foods you love. You have to eat what the diet calls for and that's it! If the diet is long-term, then you will soon get tired of chewing these bland and lean foods. Sooner or later there will be a breakdown. And you sweep away everything that is in the refrigerator. As a result, the weight comes back.
On a short-term diet, you can lose quite a lot of extra pounds due to severe calorie restriction. But as a result, health, hair, nails, and skin may suffer. Since the body will be catastrophically short of useful nutrients. On such a diet, you can lose weight for some event, but then the weight will return, because you will eat as before again.
If you decide to eat right, it means you will change your eating habits forever. Not for a week or a month, but forever. In this case, the weight will drop to its normal level, and then will always remain at this level. You will no longer look like an accordion...
With proper nutrition, there are no strict restrictions. You can eat your favorite dish and treat yourself to something delicious. The main thing is to know when this can be done and in what quantities. Healthy food dishes are tasty and filling. You will never feel hungry.
| Diet | Proper nutrition |
|
|
How to choose an effective diet for a month
A diet that is designed for a month does not guarantee good and quick results in weight loss. The effectiveness of weight loss will depend initially on the causes of excess weight.
In order to choose a diet and lose weight noticeably in a month, you need to adhere to certain rules:
- It should contain products familiar to humans in order to avoid allergies;
- The eating regimen should coincide with the normal rhythm of life of a person losing weight;
- Calorie content should be no lower than what a person spends per day.
In order for the weight loss process to be much faster, it is necessary to create a diet menu for a month for weight loss.
Dietary products that should be in the diet of a person losing weight are:
- Vegetables and fruits that contain a large amount of nutrients and vitamins. Especially grapefruits and lemons;
- White meat, which contains a lot of proteins;
- Dairy products that have minimal or zero fat content;
- Cereals, which are the main source of complex carbohydrates;
- A large amount of water, at least 2 liters of water per day, not counting tea and coffee.
You need to limit yourself in consuming foods such as:
- Flour products;
- Fried foods that contain a lot of fat;
- Sugar and foods rich in it;
- Large amount of salt. It slows down the process of removing water from the body and has a bad effect on weight loss;
- Very spicy and pickled foods;
- Sweet carbonated drinks.
Video
Basic principles of proper nutrition
Diet
The first thing you need to do if you decide to instill in yourself the habit of eating right is to schedule your daily routine. Healthy eating is ideally done by the clock, at the same time every day. There may be some deviations of half an hour if you cannot eat on time. There should be 5-6 meals, every 2-4 hours. 4 hours is the maximum time you can spend without eating.
Of these meals, 3 main meals and 2-3 snacks. Breakfast should be in the first hour after waking up. Dinner 3 hours before bedtime, so that the food has time to leave the stomach, and at night the body is engaged in cell restoration, rather than suffering from food rotting in the stomach.
For example. You wake up at 7 o'clock.
| Breakfast | 7:30 |
| Snack | 10:00 |
| Dinner | 13:00 |
| Snack | 16:00 |
| Dinner | 19:00 |
| Snack | 21:00 (assuming you go to bed at 00:00) |
If you go to bed at 22:00 - 23:00, then the last snack is not needed.
Everyone’s regime will be individual, it all depends on your work, lunch break, etc. The main thing is to try to always eat at the same time.
Cooking methods
It is, of course, better, with proper nutrition, to avoid frying foods in large amounts of fat. Instead, you can stew, bake, boil. Baking in a sleeve will make the meat juicy, retain all the nutrients, and at the end you can cut the sleeve to create an appetizing crust.
When preparing salads, do not use store-bought sauces or mayonnaise, they are very high in calories and contain saturated unhealthy fats. Do not add too much vegetable oil. Remember that the amount of oil in the salad should be about 1 teaspoon per serving.
Also, do not add too much butter to the porridge. A small piece will be enough. Now I remember how in my first year in the dormitory the girls and I made mashed potatoes. We added butter and homemade full-fat sour cream to the potatoes. The dish turned out very fatty and tasty. After three months of starting university studies, I gained 4 kg! Then I went on an oatmeal diet... In general, I made a lot of mistakes until I learned how to eat properly. Now I have no problems with weight, despite two small children.
Product replacement principle
You need to learn to replace harmful, useless foods with healthier ones.
Here are some examples:
| Bad products | Good replacement |
| fatty sausage with chemical additives | baked lean meat |
| sugar | fructose |
| mayonnaise | low-fat sour cream + mustard + lemon juice |
| instant porridge | whole grain porridge |
| sweet drinks, sodas | green tea |
| candies | marshmallows, dark chocolate, honey |
| curd | rustic cottage cheese with dried fruits |
| polished, parboiled rice | unpolished brown rice |
| pasta made from premium flour | durum wheat pasta |
| refined sunflower oil | cold pressed olive oil, linseed oil |
Maintaining water regime
When you lead a healthy lifestyle, you need to learn to drink enough water. This is about 30-40 ml. per 1 kg of weight. From 2 to 3 liters of water. This does not include soups, juices, milk, teas and other drinks. Only pure still water. Water must be distributed so that more water is drunk in the first half of the day than in the second. Immediately after waking up, you need to drink a glass of water. Then drink a glass before each meal. You can read more about water here.
Proper nutrition is a balanced diet
With proper nutrition, one must strive for the correct ratio of proteins, fats, and carbohydrates in the diet. Ideally, proteins should account for 30% of the total daily calories, fats - 20%, carbohydrates - 50%. Of course, it is very difficult to achieve such a ratio, but we must try. To begin with, you can calculate how many grams you need of these nutrients every day. To do this, you need to know the total caloric content of your diet. On average, for weight loss it is 1200-1500 kcal, for weight control - 2000-2500 kcal. Next, just make up the proportion. One gram of protein contains 4 kcal, 1 gram. fat - 9 kcal, per 1 g. carbohydrates - 4 kcal.
Example. You are a girl weighing 70 kg. To lose weight you need 1200 kcal per day. Of these, proteins - 360 kcal: 4, we get 90 g. Fat - 240 kcal: 9 = 27 g. Carbohydrates - 600 kcal: 4 = 150 g. The nutritional value of products can be viewed using special tables. There are many of them on the Internet.
Menu
An approximate menu for losing weight in a month looks like this (repeat after 7 days):
| Day of the week | Breakfast | Dinner | Dinner |
| Monday | Water with lemon juice Tea or coffee Oatmeal | Boiled chicken with vegetables | Fish with vegetable salad |
| Tuesday | Cottage cheese with fruit Tea or coffee | Fish with vegetable salad | Buckwheat with lean baked meat |
| Wednesday | Cheesecakes Tea or coffee | Rice with lean fish and vegetables | Chicken fillet chops Vegetable salad |
| Thursday | Water with lemon juice Tea or coffee Oatmeal | Any cereal with fish | Boiled chicken with vegetables |
| Friday | Omelette Tea or coffee | Seafood and durum pasta | Boiled lean meat Kefir |
| Saturday | Water with lemon juice Tea or coffee Oatmeal | Fish with vegetable salad | Cottage cheese with fruit and yogurt |
| Sunday | Omelette Tea or coffee | Vegetable salad Baked chicken | Boiled chicken with vegetables |
Reviews
Olesya, 38 years old
I tried to lose weight for a very long time, but after every diet I tried, the kilograms came back again. I decided to download the program and was not mistaken: it helped me get my figure in order without ruining my health. Result: minus 9.5 kg! I continue to eat a healthy diet and enjoy the reflection in the mirror.
Antonina, 51 years old
After I was diagnosed with diabetes, the question arose about proper nutrition. I couldn’t follow this on my own: there were too many restrictions on food. My son installed a special program for me, after which I not only felt better, but also lost weight. It turned out that following a diet is not as difficult and unpleasant as I thought before.
Alexandra, 25 years old
A chiseled figure has always been my dream. I was chubby at school, I tried to lose weight, but I just gained weight. I downloaded the program and followed the advice of a Home Nutritionist remotely, who helped me get closer to the desired mark on the scales by balancing my diet. In six months, I lost 16 kilograms by eating only wholesome and healthy foods.
The main components of this weight loss program
Aerobic exercise
The most effective way to burn more calories during a workout is to increase your heart rate for a long period of time. Aerobic exercise does this very well by oxygenating your body and making you sweat a lot.
Moderate cardiovascular exercise - walking, steady cycling, moderate aerobics - can burn between 280 and 540 calories per hour, depending on your fitness level and weight.
More vigorous aerobic exercise—climbing stairs, jumping rope, running fast, vigorous use of roller skates—allows you to burn 550 to 1,200 calories per hour.
To properly lose excess weight in the program, you need to get at least 30 minutes of cardiovascular exercise daily.
Power training
Building muscle increases weight loss in a different way than aerobic exercise. When you lift weights, you increase muscle mass, which replaces fat tissue.
And since muscle cells are several times more metabolically active than fat, this helps increase the body's basal metabolic rate. This means that you will burn more calories at rest than you did before.
Our weight loss program involves performing two or three 20-minute strength training sessions throughout the week, including exercises such as dumbbells, push-ups, squats, and abdominal exercises.
Combination workouts that can raise your heart rate and burn fat by building muscle are the perfect solution!
During this circuit training, you can quickly switch between high-intensity exercises—such as stair climbing, trail running, and jumping rope—and weight-bearing exercises such as deep squats, lunges, and dumbbell work.
Interval loads
Throughout the 30-day program, you will find that each subsequent workout is easier for you than the previous one. This means that your body has become more physically fit.
However, this also means that you will start burning fewer calories if you don't change your workout routine. Doing high-speed interval training will help you skyrocket your heart rate, causing you to burn more calories.
Exercises are carried out at a constant, average pace. But every few minutes, you make a maximum burst of activity and for about 30 seconds, perform your exercise at the most vigorous pace you can manage.
This is followed by one to two minutes of rest at the same speed and a new spurt. The program recommends performing 30 minute interval training at least 3-4 times a week.
