weight loss in one month; How to lose 6 to 9 kg in one month?

Do not look for miracles to lose weight. In order to reach the ideal weight , in addition to having a healthy diet , you should also include exercise in your daily schedule. If you pay attention to your diet and lifestyle, reaching your ideal weight with a proper slimming diet is not far away. In order to lose weight, in addition to modifying your diet and lifestyle, you must proceed with planning and principles in order to get the right result while maintaining your body's health. In this article, we will introduce you to 3 fast and targeted weight loss methods for losing weight in one month, and we will tell you how you can lose 6 to 9 kg in one month.Method one: proper nutrition

1. Reduce your calorie intake
   Eat a little less each day. At first, try to reduce your calorie intake gradually, then focus on the amount of calories that will help you lose weight without suffering extreme hunger. Calculating calories is not a fun and enjoyable task, but you have to be patient to reach the ideal weight. Rest assured, this is a great way to get in shape .

If you burn more calories than you consume during the day, you will definitely lose weight. Perhaps this method can be considered one of the simplest and most basic principles of weight loss.
You can consult a nutritionist or read more about health, healthy lifestyle and diet . Also, write down the number of calories in the foods you consume every day and be careful not to exceed the target number of calories. There are many mobile software in this field that suggest suitable calories for weight loss according to the physical conditions and physical activity of each person. Also, by using these softwares, you can easily calculate almost the amount of calories of all foods.

1. Avoid unhealthy snacks
   Weight loss in one month + unhealthy snacks

In order to adjust your calorie intake, it is best to eliminate salty, sweet, fatty and unhealthy snacks from your diet. If you are really looking to lose weight, then it is better to say goodbye to foods and snacks like fried potatoes, pizza, cake and chocolate. Sweets and high-fat foods have more calories than they seem, and that's why we suggest that you use healthier foods instead of these snacks. Junk food and snacks are a death trap for those looking to lose body fat, so be careful not to fall into it.

It is better to eat your food grilled, grilled, boiled or steamed and avoid frying with oil or butter.
One of the easiest ways to reduce the amount of calories you consume during the day is to eliminate fast foods and soft drinks from your diet. By eliminating these foods, you can lose more than one kilo in a week.

1. Include healthy foods in your diet
   By consuming low-calorie foods, you can reach your weight loss goal faster. By consuming 400 calories of vegetables, you will feel full and get closer to your goal of losing weight. This is while consuming 400 calories of high-fat food not only makes you feel full, but also makes you want to eat more. If you know how many calories each food has, you will give your body the message that it has received today's calories and should not wait for more calories.

Fruits, vegetables , whole grains, low-fat dairy products, and lean meats are healthy and low-calorie foods that help you lose weight. Fruits and vegetables are rich in water and have very few calories. At the same time, their fat content is very low, around one gram or even zero. It is also better to consume organic foods instead of processed foods .
Fiber is a very useful food. Each gram of fiber has about 1.5 to 2.5 calories. Most legumes, nuts and seeds are rich in fiber.

1. Watch out for extra calories when cooking
   Four pieces of chicken is good enough for a meal as long as you don't prepare it with butter and cheese.

By removing the skin from the chicken after cooking, you get less fat. It is also better to avoid cooking meat with breadcrumbs or some unnecessary ingredients that only have a lot of calories.
Avoid frying food with a lot of oil. Do not over fry even the vegetables. This reduces the value and quality of food.
Steam your food and add lots of spices. Spice increases the body's metabolism . Steamed food has less fat and calories compared to fried food.

1. Eat fat-burning foods
   Lose weight in one month + ginger and cinnamon tea suitable for weight loss

Note that starving yourself is not a good way to lose weight. So it is better to include foods that are fat burners in your daily schedule. Replace harmful and unhealthy foods and snacks with healthy foods:

The high amount of omega-3 in fatty fish helps to reduce leptin levels in the body. Leptin makes a person feel full and increases the body's metabolism. If you are not interested in consuming seafood, consult a specialist to prescribe a fish oil supplement if necessary . Although using a supplement is not as beneficial as consuming fish itself, it can be an alternative way for people who do not like fish.
Eat an apple a day so you don't get fat. Apples are rich in pectin, which reduces fat absorption in the body. In addition to being high in fiber, apples also have few calories and are therefore a very useful and delicious snack.
Add ginger and garlic to your food . Ginger dilates your blood vessels and garlic also reduces the body's insulin level, and of course both increase the body's metabolism.
Use olive oil in cooking. Although oil is fattening, olive oil contains unsaturated fats that reduce blood cholesterol and have many benefits.

1. Drink water to lose weight
   Water is the essence of life and plays an important role in weight loss. Drinking water throughout the day not only reduces appetite , but also makes your skin fresher.

Drink two glasses of water before each meal. Drinking water before a meal makes you feel full faster and thus consumes fewer calories.
Although the amount of water required for each person is different, the Institute of Medicine suggests that men and women need about 3.7 and 2.7 liters of water per day, respectively, which includes the amount of water in foods and drinks.
Drink green tea . Green tea is rich in antioxidants and helps increase body metabolism.
Regardless of everything, the best first step is to stop drinking soda . It is true that soft drinks are very high in calories, but you will not be satisfied by drinking them.

1. Reduce the size of meals and increase their number
   Divide meals into 5 to 7 smaller meals. This will make you lose weight faster. With this method, you feel full throughout the day and you don't have to eat more calories to overcome hunger.

Eat healthy snacks. Write down your favorite snacks and foods along with the calorie count of each one ( carrots , grapes , nuts or yogurt ), and by keeping them in convenient packages, you can easily use them whenever you feel the need during the week.
Do not skip breakfast. Our body needs food to start an energetic day. Therefore, breakfast is a very important meal. Remember that by skipping breakfast, you will not only lose weight, but you may also gain weight .
The second method: exercise

1. Start with cardio exercises
   Lose weight in a month + cardio exercises

Cardio is an exercise that strengthens the heart and blood circulation network . The fastest way to lose weight and burn fat is to do cardio exercises. Cardio sports movements are very diverse.

Running, cycling, swimming , boxing, tennis, dancing and thousands of other physical activities can be introduced as cardio exercises. Therefore, if you have pain in the knee joint and cannot walk, you can use other exercises to strengthen your circulatory network and heart.
You can burn more calories by doing sports such as running , taekwondo, aerobics and jumping rope .
Do the exercises with high intensity. A report published in a Journal of Sports Physiology showed that performing explosive exercises (exercises in which strength and speed are high) with short rest periods is very effective in losing weight. The author of this article showed by studying young people that the benefits and advantages of explosive sports are equal to cardio exercises. In fact, explosive sports are a kind of endurance sports that the athlete can benefit from all the advantages of cardio sports in a shorter period of time. By doing explosive exercises in less time, you can burn more calories.

1. Start weight training
   Cardio exercises are very good. However, if you are looking to lose weight, it is better to try weight training.

Unlike cardio exercises, it is best not to do weight training every day. Your muscles need a chance to rest and regenerate. In other words, you can do cardio exercises every day, but limit weight training to a few times a week.

1. Exercise more
   No activity can burn calories like doing sports . If you don't exercise at least 3-4 times a week, it's better to make time for it now. It is better for each training session to be around one hour and by doing proper exercises, you can also help strengthen the heart muscles and blood circulation system. When you exercise, the higher your heart rate , the more calories you burn, resulting in faster weight loss.

Take one or two days a week to rest. Rest time is very useful and necessary for body recovery.
Choose a sport that you enjoy doing. Enjoying sports makes you pursue it with more seriousness and interest. If you don't have a treadmill or don't enjoy exercising on a treadmill, it's better to try sports like yoga , swimming, kickboxing, mountain biking, climbing, or CrossFit . Considering that physical activity plays an important role in weight loss, then don't neglect it.

1. Have a realistic view of sports
   If your physical condition is not suitable for exercise , do not despair. You can exercise in any physical condition, you just need more time and persistence to reach your goal. It doesn't matter how much you exercise, you just need to know that even a little exercise will burn calories and strengthen your muscles.

Short walks, going up and down the stairs and washing the car also burn calories. If you can't run 5 kilometers right now, don't worry, you can walk 5 kilometers every morning instead.

1. Don't neglect doing fast cardio exercises
   Speed ​​cardio is some type of cardiovascular exercise, such as jogging, swimming, or rowing, that is done on an empty stomach. When you exercise on an empty stomach, no glycogen or sugar enters the blood, as a result, the body supplies the calories needed by the body by converting fat cells into energy. Doing speed training helps athletes and people who have a special diet to increase their body's fat burning rate.

The best time to do speed movements is after waking up and before eating breakfast. Due to the fact that you haven't eaten anything during the night, your blood sugar level is usually at its lowest in the morning. Low blood sugar forces the body to look for other sources of energy, so it uses fat stores as fuel.
Do speed training with low intensity and in a short period of time. A 20-30 minute walk at a moderate pace or even brisk walking is so beneficial that its benefits should not be ignored .

1. Try Tabata exercise
   Tabata exercise, named after the scientist who discovered it, is very simple and practical: just do one exercise or a combination of several exercise movements for 20 seconds. Then rest for ten seconds and repeat the same procedure for four minutes (eight times). But you should know that doing this apparently simple exercise is very breathtaking. In fact, Tabata exercises are a very intensive and practical way to melt body fat.

Choose simple movements, such as lunges or squat thrusts, so that you can do a few rounds.
In the early days, you can do ten seconds of movement and rest for 20 seconds, and when you reach full fitness, follow the main exercise pattern.
Don't be hard on yourself. Tabata movements are among sports that require high physical fitness. So if your body is not ready enough to do these movements, don't push yourself.
The third method: reaching the goal

1. Determine your basal metabolic rate (BMR).
   Losing weight in one month + reaching the desired weight

It doesn't matter what you do, you just need to know that your body uses energy in any situation. Basal metabolism is a measure to evaluate the amount of calories needed by the body. By determining your body's metabolism rate, you will know how fast your body's metabolism is, what activity you should do and how many calories you should burn in order to reach your ideal weight. To determine the basal metabolism, it is very important to consider age, gender and daily activity.

Calculation of the basic metabolic rate of men: 5+(5age)-(256.6 height in cm)+(10weight in kg)
Calculation of women's basic metabolism rate: 161-(age5)-(height25.6 in centimeters)+(weight10 in kilograms)

1. Determine your physical activity level
   A number was assigned to each activity level. When calculating the amount of calories you should burn during the day, it is better to pay attention to this point.

You exercise little or not at all: BMR times 1/2
Light exercise more than three days a week: BMR multiplied by 1.375
Moderate exercise 3 to 5 days a week: BMR times 1.55
Hard exercise 6 to 7 days a week: BMR times 1.725
Exercise and daily intense training: BMR multiplied by 9.1

1. How many calories should you consume daily?
   Multiply your BMR by your activity level to determine how many calories you should burn during the day.

The obtained figure indicates the total energy that your body needs during the day. It may be a big figure, but we must not forget that the human body burns calories even while sleeping.
For example, if your BMR is 3,500 and you are moderately active, just multiply 3,500 by 1/55 to get the amount of energy you need for the day. The number 5425 indicates the amount of calories you need based on your weight and amount of physical activity during the day.
In order to lose 9 kg in a month, you need to burn at least 2000 calories daily through diet and exercise, which seems very difficult.

1. Lose weight by sweating
   You lose more weight by sweating . More than half of the human weight is made up of water, yet the cells of the human body prefer to store water. Water accumulation may cause swelling in the body, sweating is actually the body's reaction to remove excess water. By doing cardiovascular exercises for an hour or going to the sauna for twenty minutes, your body will lose about half a kilo to a kilo of water.
   Drink enough water daily to prevent dehydration and dysfunction of cells.
   In some sports, such as boxing and wrestling, where the athlete must reach the ideal weight before weighing, the person tries to reach the desired weight by sweating.
2. Get enough sleep
   In order for your body to perform properly mentally and physically, you need to rest enough. Try to get at least six hours of deep, uninterrupted sleep each night, although some recommend eight hours. When you sleep, your body regenerates damaged cells and tissues, allocates some calories for internal organ activity, and balances the body's energy levels. That's why when you wake up, you are fully charged and refreshed and ready to do daily activities.

Sometimes a lot of work, insomnia , stress and many other issues cause a person to not have enough sleep, for this reason, he may not be able to get a good result from his weight loss program.