Excess weight causes fatigue when making the least effort, in addition to exposure to some health problems, in the future, and it always stops us from wearing the clothes we love and makes our fashion choices much less. But on the other hand, many believe that trying to lose excess weight is not easy, so we know in this report a diet to lose weight in a month, which may reach a loss of 10 kilograms of body weight, according to the website.healthline“.
Diet to lose weight in a month .. Reduce refined carbohydrates
Reducing the percentage of refined carbohydrates in the diet helps to lose excess weight from the body, by replacing refined carbohydrates such as white bread and other food products that contain refined carbohydrates with whole grain products such as oats, brown rice and barley.
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Diet to lose weight in a month .. Avoid soft drinks
It is preferable to avoid soft drinks, juices, and energy drinks that contain a high percentage of sugar and calories, taking care to drink water that helps to feel full and thus eat less food, which helps to lose excess weight from the body.
Diet to lose weight in a month .. Eat slowly
Eating slowly and enjoying food helps to feel full, as one study conducted on 30 women indicated that eating slowly reduces caloric intake by 10%, and increases water consumption, and thus leads to a feeling of fullness more than eating quickly.
Body weight measurement
Diet to lose weight in a month .. Eat dietary fiber
Dietary fiber helps to lose excess weight from the body, to achieve this, it is preferable to eat at least 25-38 grams of fiber daily from foods such as fruits, vegetables, legumes and whole grains.
Diet to lose weight in a month .. A protein-rich breakfast
It is recommended to eat a healthy breakfast rich in protein, as this helps to: Feeling full Hence, eat less foods, so it is preferable for breakfast to contain oats, milk, cheese, eggs and peanut butter.
Gymnastics
It is preferable to do “cardio” exercises, for 40 minutes, three times a week, as this helps Burn more calories In the body while strengthening the heart and lungs, it is also recommended to practice some exercises such as walking, jogging, boxing, swimming and cycling, which helps in losing weight quickly.
Diet regimen to lose weight in a month
