Obesity is a matter of concern. This is due to poor diet and lifestyle. Although some people work hard for years to lose weight but are not able to succeed. Actually, the reason behind this failure is lack of proper routine.
In true sense, if a better routine is adopted, then within a month, the shapely body can be brought in the right shape. Let us know how to lose weight in a month.
How much weight can be done in a month?
Actually it depends on various factors. For example, your current body weight, diet and exercise intensity. You can lose 3-4 kg in a month by modifying your diet and calorie intake along with daily physical activity. If you are losing one kilo in a week, then it means that your fat is not decreasing but the muscles are getting lean and the water in the body is decreasing. Rapid weight loss can make you weak and sick. So ideally make sure to calculate your body mass index IBM before losing weight.
Excercise-
Many people resort to diet only to lose weight. But for this exercise is very important. Exercise not only reduces your fat but also keeps you strong and your skin glows.
Workout required throughout the week-
Make sure to workout for 30 to 40 minutes daily to burn more calories. Go to gym daily. Doing 30 minutes of yoga and walking will also help you to lose weight in a month.
Cardio-
It depends how much weight you want to lose. You can do 10 to 15 minutes of cardio the first week. In the next two weeks, increase the time to 30 to 45 minutes. If you are starting exercise for the first time, then you can do walking and jogging.
Benefits of workouts along with cardio-
Doing strength training along with cardio helps more in weight loss. This will bring your muscles in shape and burn more calories. For this you can do shoulder press, bench press, pull-ups, squats and deadlifts.
Kettlebell Workout-
Through this, not only you will reduce fat but muscles will also benefit. With this tool your body will come in shape. Do 3 to 4 kettlebell exercises daily. To reduce obesity fast, do this single exercise in many forms.
Contribution-
Along with cardio and weight training, yoga can also be done. Different yoga poses will help in improving the different muscles of the body. This will also remove the pain in your muscles. To lose weight, you can do Ardha Chandrasana, Virabhadrasana, Utkatasana, Vrikshasana and Ardha Matsyendrasana. Virabhadrasana will reduce the fat around the thighs. Apart from this, you can also do 20 rounds of Surya Namaskar daily.
Diet-
According to weight loss experts, if you want the right body shape, then you have to change your lifestyle and diet. Exercise plays 20% role in weight loss and diet plays 80% role.
Eat less sweets-
Do not eat sweet and oily food during the process of weight loss. Use less sugar in your tea and coffee. Do not eat sweets and biscuits either.
Avoid sodium rich foods-
Avoid eating foods with sodium and high salt. Eating less salt not only helps in reducing weight but also keeps you healthy. Instead, you can eat potassium-rich foods like bananas and sweet potatoes.
Don't eat the same food-
The first thing in the process of losing weight is to keep the metabolism right. For this, do not eat the same food in a day. Eat a diet high in carbohydrate and protein at breakfast, low in fiber and low fat in lunch, and low carbohydrate and high fiber food in dinner.
Eat right after workout-
It is important to eat after a nutritionist workout. Many people believe that after a workout more is eaten. This statement is not true. How much you should eat after a workout depends on how hard you have worked.
Drink green tea-
Drinking two cups daily helps in reducing weight. The caffeine, theobromine, saponins, theophylline and vitamins present in it increase your metabolic rate and reduce appetite.
Some special tips-
Adequate sleep affects your metabolism and leads to weight loss. So sleep for 8 hours.
Don't be hungry With this, you will eat anything upside down.
Do not eat too much at once, eat little by little.
Keep drinking water regularly. Due to this you will not feel much hunger and your body's toxins will also come out.
What to eat for breakfast-
Start your day by drinking lukewarm water mixed with honey and lemon. Eat milk and poha. Apart from this, you can eat paratha with less oil. Apart from these, Idli, Dosa and Uthappa can be eaten.
What to eat for lunch-
Eat right and balanced food. This includes vegetables, salads and rice, lentils, roti and curd. Eggs, fish and chicken can be eaten in non-veg. Avoid pickles and papads. Dried fruits and fruits can be eaten in snacks.
What to eat for dinner-
Eat light food at night. It can have vegetables, lentils and two rotis. Apart from this, you can also drink a bowl of soup.
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