How many kilos can you lose in a month? (tips for basic weight loss)

Many people want to burn fat and lose weight, but they may not know the right way. You have probably seen people who suddenly decide to lose weight and go on strict diets and heavy and exhausting sports. Maybe you are one of those people! How many kilos can you lose in a month? (tips for basic weight loss)

Many people want to burn fat and lose weight, but they may not know the right way. You have probably seen people who suddenly decide to lose weight and go on strict diets and heavy and exhausting sports. Maybe you are one of those people!

The thing you should know is that everything has its principles and methods and you should never overdo it. The first thing you need to know about weight loss is how many kilos you can lose in a given period of time without compromising your health.

Knowing this will help you stay safe. And have a regular schedule and a healthier lifestyle. In today's article, we want to examine this issue.

Of course, you should remember that losing weight is different for each person. How many kilos you can lose per month is different from another person. A person may be able to lose a lot of weight easily, but you have to lose weight at a slower rate to maintain your health.

Despite these differences, there are some tips and factors that will help you in Lose as much weight as possible in a certain period of time. Stay with us to find out how many kilos you can lose in a month and how to do it.

Why should you stop dieting? How many kilos can you lose in a month? (tips for basic weight loss)

The first thing that usually comes to mind when trying to lose weight is dieting. Going on a diet can be a bad idea most of the time because sticking to it is not always the case and it changes your view of food, diet and fat burning. They go and usually see the result in a short period of time. But this is not a permanent result, that is, after some time you cannot follow your plan and you get tired of it. So, you abandon the diet and gain weight again thinking, "I'll get fat if I drink water."

Most diets require you to eliminate certain foods from your diet. It may be possible to do this at first, but without a doubt, after the passage of time, you will not be able to stop yourself and you will change your plan for various reasons. Showing sensitivity at the beginning of the diet and not caring after a few weeks or months is what makes dieting completely ineffective.

If you put all your hope and focus on the diet and suspect As a result, you start following wrong patterns that endanger your health. Apart from this, when you can't follow this diet and you finally get tired, you lose your motivation and hope, and the feeling of failure and negative thoughts fill your whole mind.

This happens all the time; You follow the diet, after a while you give it up, until you find a new diet, you face more weight gain, you start a new diet, and you continue this cycle like this, and you never get the desired result. You will not achieve your own stability. Instead, you should use the right way to lose weight. In the following, we will examine this way.

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The best way to lose weight healthy and safe How many kilos can you lose in a month? (tips for basic weight loss)

In general, it is best to follow a healthy lifestyle to improve your health, not just to lose weight. Of course, losing weight alone can be the first step to change your lifestyle.

You should go for solutions that you can stick to in the long term and actually get used to this new lifestyle. It means enjoying your food while being mindful of getting enough nutrients, reducing the consumption of harmful foods, exercising, and sometimes eating delicious foods that are a reward for following a healthy diet and exercising.

Your ultimate goal is to lose weight and improve your health. It's okay if your speed is slow, the important thing is that you are making progress and you will eventually reach your goal in the future. Although the speed of your weight loss may be slow, you will be sure that it will last forever. . Be mindful of healthy and nutritious nutrition

You should have a healthy and nutritious diet plan that includes a variety of fruits, vegetables, whole grains, nuts and seeds, lean proteins and healthy fats for heart health. Avoid processed foods as much as possible and try to satisfy your hunger with these healthy foods.

2. Keep track of your work and plans Be

Focusing on your plan can help you check your progress and see what changes you need to make. For example, write down your daily meals and see what you usually consume. This will make you find and eliminate unhealthy foods and instead consume healthy foods that are empty.

3. Do not exclude anything 100%

When following a new diet, many people take a loudspeaker and inform the world and people that they should not eat certain things. This "shouldn't" gives you a lot of negative energy and puts you under pressure. When you don't do something out of passion and consider it mandatory, you will definitely not stick to it.

Lifestyle should be a healthy habit and not forced. If you always eat healthy foods and observe moderation, you can eat whatever you like and have no problem losing weight. Therefore, you will feel better and lose weight with a better vision.

4. Stick to your plan

Regularity and consistency will remove any obstacles and help you reach your goal. It doesn't matter what your goal is; Whether it's losing fat, building muscle, learning art, studying, playing sports, or any other skill you want to learn, you must repeat it and be consistent every day and never abandon your plan. It is only through repetition that you can get results. Being patient and taking small steps will make you go a long way without getting discouraged or losing your motivation.

How many kilos can you lose in a month? How many kilos can you lose in a month? (tips for basic weight loss)

The amount of weight you can lose each month depends on various factors, including age, gender, current diet, lifestyle, and body metabolism. It depends on physical condition, fitness level, hormones and other things. Despite this, a change in diet can lead to weight loss of 3 to 5 kilos in the initial weeks, and over time it can reach half a kilo to one kilo per week. Reduce 10 to 20 kilos and increase it to 2 to 4 kilos in the future. Of course, don't forget that this number is different for each person.

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Another factor that affects the speed of weight loss affects

Another factor is how and where you start your business; That is, how many kilos are you at the beginning of your career and what kind of lifestyle do you have? In general, the heavier you are, the more weight you can lose in the initial weeks.

For example, someone who weighs 120 kg can lose more weight in a month than someone who weighs 60 kg. to lose Even if this 120 kg person loses a lot of weight, there will be no problem. But maybe a 60 kilo person should plan to lose only a few kilos per month.

Most weight loss tips and advice suggest losing about 1 kilo or 1 to 2% of body weight per week. shake hands Therefore, those who are overweight and fat can lose 2% of their body weight per week, while thinner people should end up losing close to 1% of their total weight per week.

Another point is that you have planned exactly for how many months. That is, if you want to follow a new program for 6 months, you can lose less weight each month than a 2-month program. For example, if you want to lose 10 kilos, in 6 months you can lose more or less 1.5 kilos per month, while for two months you should lose 5 kilos of fat per month. As a result, this 2-month program may be more difficult and not suitable for everyone.

If your program is long-term and you have more time, it is better to proceed slowly and not push yourself too much. In general, it is better to consider more time for your program so that the body can bear less pressure and stress and you will not be overwhelmed by this. Undoubtedly, the less stress you put on yourself, the more motivation and energy you will have to lose weight.

With all this in mind, first see how many kilos you are and how many kilos you want to lose. Then consider a certain period of time, for example, 6 months to a year. Now see how many kilos you should lose in a month. You can also consult a specialist doctor and sports trainer to help you plan according to your body and physical condition.

When you have prepared your plan, go for a healthy and nutritious diet and Also, get help from strength and aerobic sports and completely change your lifestyle to reach your goal. Reading the following articles can help you in this regard.

  • 25 golden tips of dieting to lose weight and improve health
  • The best exercises to lose weight and improve health
  • 15-minute exercise program to improve fitness and lose weight
  • Exercises anaerobic or aerobic; Which exercise is more effective for weight loss?
  • Calorie burning after exercise; How to lose weight by resting?
  • 1-minute exercises; The miracle you were looking for to lose weight!

Be patient and don't use the scale as a criterion How many kilos can you lose in a month? (tips for basic weight loss)

The important thing to remember is that eventually, at some point, you may hit a dead end and not see any progress. Weight loss doesn't always move forward, and sometimes it stops moving altogether.

If you start a new weight loss program, you may find that over time your weight stays the same and stops dropping. This is completely normal. You should not lose your motivation and become indifferent to everything. Instead, you should stick to your schedule and follow your healthy habits.

This is the case for many people. Many people see that the number on the scale remains constant and does not fall below a certain value. But most of these people still carry out their program with order and see the result on their health and general feeling. That is, although they don't lose weight for a few weeks or months, they feel more refreshed, their self-confidence increases and they feel better about their appearance and body.

As we said, improving your health is much more important than yourself. weight loss Just giving up unhealthy foods and instead going for exercise and healthy foods will be enough to improve your health, even if the rate of weight loss is very slow and you lose a few hundred grams per month.

So don't use the scale as your criterion and focus on following a healthy lifestyle. When you get used to your new and healthy lifestyle and your main focus is on it, you will face improving sleep quality, reducing the risk of diseases, etc. and you will have a happier life. You can also add some new habits to your schedule, including better rest, meditation, drinking enough water, reading books, doing new sports, etc., to increase the quality of your life even more.

Around the tips Cross out the false!

In the world of exercise and diet, you may come across some harmful tips that many people usually follow to lose weight. These tips will ruin the job and not only lead to weight loss, but also endanger your health. We have listed some of these points below. If you want to lose weight, definitely ignore these tips.

Count your daily calorie intake; Most people don't care about the foods they eat, they only care about their calories. they care about. That is, their diet does not have a specific balance and does not provide the nutrients and minerals needed by the body. This can cause you to face various problems, because your diet may not contain the necessary nutrients for the body.

Consume a little protein; if you are not aware of protein and If you don't get enough of it, it's likely that your efforts will be fruitless, and you'll also face many problems, including muscle loss and accelerated aging. Apart from this, protein has the property of reducing hunger and can help you consume fewer calories throughout the day.

Eat snacks instead of meals and suppress your appetite;

There are many foods such as shakes and protein bars that many people consume as their main meals. The idea behind this is to reduce your calorie intake and trick your stomach into eating less food by consuming these low-volume foods. But these foods usually have a low nutritional value and cannot provide the nutrients needed by the body.

Eliminate meals; Many believe that not eating breakfast, lunch Or dinner can be suitable for weight loss, but this is completely harmful and harmful to health.

Eliminate carbohydrates completely; however, avoid consuming added sugars and refined carbohydrates. It is useful for losing weight and maintaining health, but eliminating complex carbohydrates from the diet, which includes a variety of fruits, starchy vegetables, and whole grains, can lead to many problems, including various diseases and premature aging.

Abandon fat completely; You don't need to abandon fats to lose weight. In fact, your body needs fat, and it can even help prevent overeating and lose weight. Healthy fats such as coconut oil, olive oil and salmon are slow to digest and therefore prevent overeating. They have dangerous side effects. The best way to lose weight is to exercise and eat healthy foods. take, but in general, it is better to eat nutritious food before exercise so that you have enough energy and do not harm your body.

Exercise for several hours a day; It is suitable, but overdoing it can make you face the symptoms of exercise and put your life in danger.

Use gluten-free foods; Many of these foods contain harmful substances. and other high-calorie foods that lead to weight gain.

Use only one type of food; This may not provide all the nutrients the body needs and lead to disease. And the problems become serious. Apart from this, it becomes repetitive and you cannot stick to it all the time.

Go for diet foods; these foods usually contain artificial sugar and harmful fats and are harmful to your health. . Therefore, they not only lead to weight loss, but also increase weight and endanger your health.


Losing weight, building muscle and achieving a good level of fitness is a dream of many people. But many may not know what exactly they should do to achieve this goal and how to diet or exercise.

If you want to lose weight, remember to put your health first. Prioritize. In other words, no matter how much weight you lose, the main goal should be to improve your health and feel better about your life. Difficult and exhausting make you feel very bad, they are not enjoyable and therefore they don't last long. Instead of these things, you should consider the points that we reviewed and be patient to stick to your plan and have a completely principled and lasting weight loss.

This article is only for education and information. Before using the recommendations of this article, be sure to consult a specialist doctor. For more information, read BingMag Disclaimer.

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