How To Lose Weight In a Month: The first week
How to lose weight in a month is a mystery for all. Weight loss will be followed by fatigue and constant tiredness. The most effective way to lose weight permanently is to gradually control your weight by creating healthy habits and the first step is to recognize healthy foods and build daily eating habits accordingly.
Not everyone likes the same kind of healthy food. So in the next few weeks, we will help you find all the foods that are healthy and tailored to your tastes. This will help you develop long-term healthy eating habits.
Habits to start in the 1st week
- Keep a record of your weight and waist size at the beginning of each week to understand the progress of the next 12 weeks. Changing each week will inspire you to keep up with the activities for the next few weeks and gradually you will get an idea about how to lose weight in a month.
- Use smaller-sized plates and bowls. It will not have the opportunity to pack extra food, so the right amount will be eaten. You too will be satisfied by eating, there will be no discomfort due to overeating.
- Drink 500 ml or two glasses of water before meals. It helps to fill your stomach. Studies have shown that this simple habit is quite effective in reducing your weight.
- Use the stairs instead of the elevator. This will prepare you for the next few weeks of exercise.
Weight loss diet chart
Breakfast is the key factor for knowing details about how to lose weight in a month. We are mentioning a few types of breakfast here. You can eat whatever you like. But just keep in mind that the sum of the calories of the food you eat for breakfast should not be more than 260 for women and 360 for men. Here are some foods you can eat for breakfast:
How to eat these foods:
1. Banana, 1/2 cup oats cooked with milk.
2. Bread, vegetables, eggs, apples.
3. Eggs, malt, 1/4 cup oats cooked with milk, dates, etc.
The list we have given is not the one to be eaten. You can eat the food of your choice. However, since extra calories play a significant role in weight gain, keep in mind how many calories you are eating.
Divide your plate into four equal portions at lunchtime. Now fill two-fourths of the plate with vegetables and fruits. The other two parts will contain grains or starchy foods, the other part will contain protein or non-vegetarian foods.
We are talking about different types of food here. Choose the food of your choice from these. You can try different types of food once a week. When eating lunch, make sure that the sum of the calories you eat does not exceed 420 for women and 560 for men.
Vegetables are very low in calories, so they can be eaten in large quantities. They have a lot of fiber, so the stomach will be full easily and will not be hungry for a long time. The advantage of eating vegetables is that you can eat them raw or boiled, fried or curry – either way. Try to eat different types, fresh, seasonal vegetables. This will reduce the cost, again the body will get various types of nutrients easily. Moreover, vegetables plays an important role for those who wants to learn how to lose weight in a month.
However, keep in mind how much oil you are using when cooking. One tablespoon of olive oil contains about 120 calories, which is equivalent to the calories in two whole malts or about half a kilo of barberry. So when cooking vegetables, use as much oil and salt as you can. Eat colorful vegetables.
Remember, potatoes will not fall into the vegetables. Besides potatoes, glassware, underground potatoes, cassava, etc. will not be included in the list of vegetables. These are caught in starchy foods like rice-bread.
Rice, bread, and other starchy foods
Many people don’t know how to lose weight in a month and think that if you want to lose weight, you should stop eating rice and bread altogether. This idea is wrong. If relatively moderately nutritious and low-calorie starches are eaten, they will help keep the stomach full for a long time and help you lose weight.
Instead of white rice and flour, choose red rice or red flour bread. These contain much more nutrients than ordinary rice or flour. They also contain a lot of fiber, which helps to keep the stomach full.
From today, if you think that you will make a change in eating habits, eat more whole grains or whole grains instead of machine-refined grains, then here are 3 tips for you:
- Start slowly, If you play something new at first, it may not taste good. You can change it a little bit instead of changing it completely. You can mix some red rice with white rice. If you eat bread, you can eat white flour bread, along with red flour bread. Gradually you may become accustomed to that taste.
- In addition to rice-bread you can eat other whole grains. For example, if you want to eat pasta, you can buy pasta by looking at the hole green writing on the packet.
- The amount of red flour and red rice that can be eaten is not enough. As part of a balanced diet, you will eat red rice and red flour. Try to fill the whole plate with half of the vegetables and fruits at a time without eating a little curry with the whole plate of rice.
Protein or non-vegetarian food
Before choosing protein foods, you must have to know some basic ideas about how to lose weight in a month. Moreover, Protein or non-vegetarian foods help to keep the stomach full for a long time. When choosing protein foods, choose low-fat foods. Fill one-fourth of the plate with these foods. Here are some of the foods:
- Peas, beans, and other beans
- Different types of pulses, such as lentils, mugs, peas, lentils, or masala,
- Lean meat
- Peeled chicken
- Low-fat milk, yogurt, cheese, and other dairy foods
In the case of dinner, the amount will be the same as lunch. However, if you eat animal protein at noon, try to eat vegetable protein at night. This will ensure that you receive a variety of nutrients. Moreover, if you want to eat fewer vegetables, or if you want to eat something sweet, you can eat fruit.
Snacks or light snacks
Appetite may occur between three meals or after exercise. In this case, the first thing to do is to drink two glasses or half a liter of water. You have to choose healthy food for breakfast. Just as they contain a lot of fat, sugar, and calories, they also have very low nutritional value. So keep a healthy breakfast at hand. Besides that, try to gain more knowledge about how to lose weight in a month.
- You can eat carrots, radishes, tomatoes, and cucumbers for breakfast. You can fill a glass bottle with long-cut radish or carrot and put it in the fridge with a little water. If you are hungry, you will not have to worry about washing, cutting, and eating again, and the carrots will be crispy. Cucumbers can also be cut in this way. However, do not mix salt with these while eating.
- You can also eat Sour yogurt, or a little more, or a boiled egg.
- Can eat nuts. However, although there are different nutrients in nuts, the amount of calories is also much higher. So if you want to eat nuts, eat for nutrition, not to fill the stomach. It is better not to eat more than five nuts a day. Among the nuts, you can eat almonds or almonds, peanuts, cashews, walnuts.
In particular note, we have added fiber to our diet this week. Read below why fiber foods are important.
- High-fat foods: Olive oil, other oils, ghee or butter – these are all high-fat ingredients, and high-fat means high-calorie. Naturally, we consider fried foods, chips, cakes, pastries, parathas, polao-biryani, etc. as calorie-rich foods. However, if the amount of oil used in curry or vegetables is not kept in mind while cooking at home, then those ‘healthy’ foods will also become fat and calorie-rich. We have to be especially aware of this.
- Exclude jelly, sugary breakfast cereals (corn flakes, fruit loops, chocos, etc.) from the breakfast menu.
- They use a lot of fat, salt, and sugar to make processed food or restaurant food delicious. If you don’t know how to lose weight in a month then you will eat this simultaneously and gain more fat. However, these should be avoided if you want to lose weight. Beware of ‘liquid calories’. Store juices, coke or other soft drinks, smoothies, cold coffee, milkshakes, etc. are high in calories. A glass of milkshake often contains the same number of calories as a whole meal, which may not take even five minutes to finish. So if you want to lose weight, it is better to avoid them.
If you have a habit of eating tea and coffee, try to eliminate the habit of eating by adding extra sugar to it.When this week’s work is over, you can start the 2nd week of weight loss activities.
Which is important to know How To Lose Weight In a Month
As beneficial as fiber or fiber foods
Eating enough fiber-rich foods while eating will keep the stomach full for a long time. This way you can limit your calorie intake within your daily calorie limit. Fibrous foods keep your stomach healthy, relieve constipation and help lower cholesterol levels. Each of us should eat 30 grams of fiber daily. But in reality, most people eat far less fiber every day.
Why not lose weight fast?
Studies have shown that it takes an average of 12 weeks to develop a new habit. Our guide will help you lose weight and keep weight loss stable by controlling your daily calories. This way you can lose weight by 0.5 to 1 kg (1 to 2 pounds) per week. Weight loss at this rate is the safest, most stable, and effective. After completing this article you will get a lot of idea about how to lose weight in a month.
Trying to lose weight fast in a very short period can lead to various health complications including a lack of important nutrients, gallstones.
Ronnie Bergen, MD