There are times when we feel great, and others, when we feel like losing a few pounds that we consider “extra”.
Sometimes, for a specific reason, we even want to lose weight in an express way. How to lose weight in a month and in a healthy way?
In this article we will try to answer this question through 7 ideas or tips, related to: food, sport, healthy habits and professional advice. These are general ideas that can guide us a little, although each idea should be adapted to each particular case.
- Recommended article: “The 5 healthiest weight loss diets”.
How to lose weight in a month in a healthy way, in 7 tips.
In this article we propose you 7 ideas or tips that can help you, in relation to how to lose weight in a month in a healthy way. Let’s get to know each of these ideas/tips below.
1. Ask for nutritional advice
If you want to know how to lose weight in a month in a healthy way, first of all you should get advice from a professional in the field.. We are talking about doctors, endocrinology doctors, nutritionists, dieticians, etc.
Make sure you go to a real professional (i.e. with qualifications and experience), and do not waste your time with people without official qualifications, since we are talking about a health issue. Avoid unnecessary risks!
A medical professional or a nutritionist can design you a strict and personalized diet to lose weight. These diets usually contain foods with low levels of carbohydrates and fats (especially saturated fats).
In addition, they are based on healthy foods such as fruits, vegetables, etc. This advice, in addition, will allow you to solve possible doubts, and it is a good way to start this path to lose weight in a healthy, sensible and safe way for your health.
2. Make a strict diet
Linked to the previous step, we find this one: make a strict (but healthy!) diet.. As we are talking about a short period (only one month) to reduce weight, the diet that we must follow will be strict. We insist that you must go to a professional to design this diet, adapting it to your needs, schedule, weight, Body Mass Index, etc..
There are a lot of strict diets. The characteristics they share, however, are basically two: a minimum necessary caloric intake (depending on the age and weight of the person, between 1200 and 1500 kilocalories per day) and a series of foods low in fat and carbohydrates.
3. Don’t rely on the Internet alone
Another tip on how to lose weight in a month in a healthy way is not to rely too much on the Internet.. On the Internet you will find a lot of diets and miracle products, but you will not always find them on reliable sites. Besides, on the Internet nowadays anyone can write, so you will never really know who is writing the information regarding diets.
So, we recommend you to use the Internet only to check data or doubts you have already solved with your doctor or nutritionist, to get ideas, “gossip” alternatives, open your mind, etc. But never rely solely on the Internet to develop your plan on how to lose weight in a month in a healthy way, because your health could be in danger.
3. Don’t snack between meals
Another idea on how to lose weight in a month in a healthy way, related to food, is not to snack between meals.. Obviously, if a strict diet is designed for us (and we follow it properly), this idea is included for sure.
The ideal is that we maintain specific, stable and safe eating habits, and that we do not skip them: i.e., always eat at the same time, “X” number of meals, do not snack, etc.
On the other hand, many times, in addition to snacking, we snack “badly” (i.e., eating processed products, pastries, etc.). In addition, snacking takes away our hunger to eat and makes us eat badly or less, altering our habits (or in this case, our diet).
4. Drink two liters of water a day
It is important to drink plenty of water during the day. A recommended guideline figure is between one and a half and two liters of water daily. This is a healthy habit that will help us not to retain liquids; it also helps us to lose weight, as it makes our metabolism work more efficiently.
On the other hand, this habit not only helps to lose weight in a month in a healthy way, but it also participates in other processes and brings other benefits, such as: improving digestion and digestion.such as: improving digestion, avoiding constipation, increasing the body’s energy, relieving fatigue symptoms, etc.
5. Avoid ultra-processed food
Ultra-processed food is food that has undergone many chemical processes to keep it “edible” for a longer period of time. It is a far cry from healthy food.
In reality they are industrial food preparations, that is, they do not provide health or nutrients (or minimally), and in addition, it is the type of food that has more numbers to make us gain weight and get fat.
That is why in this month in which we want to lose weight, we must avoid it at all costs.. Examples of ultra-processed food (or also processed) are: jelly beans, candy, industrial pastries, soft drinks, energy drinks, chips, pizzas, ultra-processed juices, etc..
Instead of this type of food, we should opt (always following the diet designed for us) for vegetables, fruits, legumes, nuts, etc.. That is to say, “real” food (nowadays the term “real food” has become very popular).
6. Avoid sweets
In line with the above, we find the following tip: avoid sweets. Sweets usually contain large amounts of sugars (especially added or “artificial” sugars). This makes it a type of food that will make us get fat easily.
So, following with the ideas on how to lose weight in a month in a healthy way, we will stay away from sweets at least during this period of time.
7. Practice intense physical exercise
Some experts in the matter affirm that our body depends 80% on food and 20% on physical exercise. Obviously, these percentages vary among the experts themselves, but most of them are of the opinion that food plays a fundamental role in the definition of our body (this includes weight, body shape, etc.).
However, physical exercise also plays a very important role in the definition of our body, physical exercise also plays a very important roleNo matter how much we eat healthily, if we do not burn the “extra” calories, food alone can do little. So, during this month in which you have planned to lose weight, you should practice physical exercise intensively.
You can go to a professional related to the world of sport (trainer / fitness trainer) to make you some kind of planning (program) personalized, or go on your own, but training strictly. The ideal in this month is to do sports every day, at least one hour a day, and more hours if your lifestyle allows it (of course, this may vary depending on age, weight, needs, schedules, previous injuries, etc.).
There are many sports you can practice: basketball, soccer, fitness (gym), running, boxing, skating, swimming, etc. The important thing is that you practice them conscientiously and consistently.
- Some ideas: “The 5 best exercises to lose weight at home”.