Lose weight, what is the best way to get rid of obesity quickly? As many people are looking for
a way to lose 4 kilograms in 1 month, which method can help us? In terms of food, what kind of food should we choose to eat? How should we exercise. Today, let’s try to find out the formula to lose 4 kilograms in 1 month.
Lose 4 kilograms in 1 month. Is it really possible?
Lose weight, what can you eat? Let’s take a look at the foods you should eat and the foods you should avoid during our 1-month weight loss program.
Diet foods you should eat
- Plain water – You should drink 1 glass (500 ml) before a meal to help you feel full faster. You should also drink at least 8-10 glasses or about 2 liters of water each day, sipping throughout the day to help reduce hunger and cravings.
- Eat vegetables and fruits at every meal because we need fiber to help us feel full faster, eat less, and stimulate bowel movements. Fiber from vegetables and fruits also helps control blood sugar levels, which will help us feel full longer.
- Focus on eating protein such as chicken breast, lean pork, fish, tofu, eggs, and various beans for breakfast. Studies have found that eating enough protein for breakfast will help you feel full for a long time and reduce the secretion of hormones that stimulate hunger. In addition, foods with protein also help build muscle.
- Choose to eat complex carbohydrates such as unpolished flour, unpolished rice, whole grains, whole wheat, etc. because they are carbohydrates that are high in dietary fiber but have a low glycemic index, so they help slow down the rise in blood sugar levels.
- Choose to eat good fats such as avocado and various nuts. As for cooking oil, it is recommended to choose sunflower oil or olive oil, etc.
Fattening foods to avoid
- Various desserts that are high in sugar and fat, especially Thai desserts that contain coconut milk.
- Snacks, jelly, and other snacks are often high in sodium, fat, and sugar, and can affect our weight.
- Sweetened beverages, almost any kind of colored beverage, whether coffee, tea, soda, fruit juice, energy drinks, including other high-sugar beverages other than plain water.
- Fried, greasy foods, fatty meats, which are full of fat that can make you fatter and also have negative effects on your health.
- Refined flour, white bread, white rice, and various baked goods because they contain less fiber but are high in energy and sugar. When digested, they cause blood sugar levels to rise quickly.
Lose 4 kilograms in 1 month. What kind of exercise is good?
Cardio
The method of exercising to lose weight quickly is recommended to focus on cardio such as running, swimming, brisk walking, aerobics, cycling, boxing, which this cardio should be done continuously for 20-40 minutes each time to help burn accumulated fat in the ทางเข้า ufabet body effectively. And should be done every day or for about 150-300 minutes per week.
HIIT
Or if you want to burn fat quickly, try exercising with HIIT (High intensity interval training) which allows your body to burn fat at the highest level in just 20 minutes.
Resistance training
Resistance training exercises such as push-ups and sit-ups will help strengthen your muscles, boost your metabolism, and promote more effective weight loss.
How to adjust your lifestyle to get closer to your goals faster
In addition to diet foods and weight loss exercises, we also have lifestyle adjustment guidelines to help you lose weight quickly, as follows:
- Chew your food more slowly to help you feel full faster.
- Do not eat while doing other activities, especially watching TV, because it will make you eat more and eat more.
- Reduce cooking, especially in boiled dishes, noodle dishes, or dishes with various dipping sauces.
- Get enough sleep, at least 7-8 hours per night, because sleep deprivation makes you feel hungrier and more likely to eat high-calorie foods than usual.
- Try doing IF (Intermittent Fasting) to help boost your body’s energy metabolism.
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- Move your body frequently, such as changing your posture every 30 minutes, standing up and walking from sitting to work, standing and watching TV, putting water away from you to give yourself more opportunities to walk, etc.
- Exercise regularly, at least 30 minutes a day, and you should do it every day.
- Try not to be stressed because stress stimulates the hormones that cause obesity, making you want to eat sweets and high-energy foods.
Is losing weight like this dangerous? What precautions should I take?
The formula to lose 4 kilograms in 1 month is considered an urgent weight loss formula that is concentrated on eating and exercising, which means changing your lifestyle from what you have been doing for a long time. Therefore, before starting to lose weight, you must be a little sure that your body is strong and can withstand the changes that are about to happen. Because if your body is weak and you eat less and exercise heavily, you risk falling ill before you can lose weight. Therefore, you should not cut yourself off suddenly. Because to lose weight safely, we should lose only about 1-3 kilograms per month, which is to do it gradually so that your body gets used to the changes little by little.
In addition, rapid weight loss, such as losing more than 10% of your initial weight, requires caution against the yo-yo effect or a break in self-control later on. Most of the time, it is quite difficult to get back into shape. Therefore, it is better to choose a weight loss method that is appropriate and helps us lose weight sustainably.
But if you really want to get in shape quickly, you can try this intensive weight loss method sometimes, alternating with sustainable weight loss. Because I want you to think about your own health first.