Many people think about how to lose weight according to a specific date to be on top on an important day. Especially the extremes start implementing this plan a week, or even three to five days before the set date. This can help in situations where you only need to lose one - a maximum, two extra pounds. But with more serious overweight, you need to figure out how to lose weight in at least a month. In this case, a person will have time not only to achieve visible results, but will also be able to consolidate his success.
To lose weight in a month, you need to seriously check the contents of the refrigerator and rebuild the nutrition schedule completely. You also need to create a new daily routine to give yourself enough time to exercise. With a smart approach, weight loss in a month can reach several kilograms, which separates you from your ideal shape.
Expected results
First, let’s dispel the myth about the question of how much you can lose weight in a month. The Internet is full of strong promises that, with an integrated approach, it is not difficult to lose a dozen pounds of weight in 30 days. This statement is only partially true, as much depends on one’s initial weight. With significant excess weight, it is really fair to say that it is very possible to lose weight by 10 kg in one month.
But if your figure is already almost perfect, then such a strong weight loss can not be. The body will never want to part with its precious kilograms, and why bring it to a skinny state, which has nothing to do with harmony? So, not to go to extremes, first calculate your ideal weight using an online BMI calculator. Maybe you don’t need to diet, but enough to remove excess fluid from the body. And thanks to this, there will be a "fall" for the unfortunate couple of kilograms.
Nutritionists believe that it is normal for the body to lose one kilogram of excess weight each week. In the first week, it is allowed to lose weight by two kilos. This happens precisely because of the excessive production of fluid from the body. So, if you manage to lose four to five pounds in a month, this is normal. Otherwise, your health may be damaged. The advantage of this weight loss rate is its long -term effects. You can lose weight by more kilograms in a shorter period of time, but, in addition to health problems, this promises rapid weight gain, which will even surpass the initial indicators on the scale.
To achieve your goals and lose weight in a month, you must follow a few key rules:
- do not overeat;
- maintain water balance;
- do not drink food;
- dinner three hours before bed;
- completely abandon alcoholic beverages;
- observe a full sleep regime;
- take a break between workouts.
The first thing seems obvious, but some people may have trouble not overeating. To avoid this, try to focus your attention fully on the process of food intake while eating. To do this, protect yourself from distractions such as books, newspapers or television. When you’re busy getting information, you don’t care at all how spoon-by-spoon candy gets into your mouth.
It is also important to maintain body water balance by drinking one and a half to two liters of pure water a day. Water will help to "wake up" metabolism, speed up the blood, which will begin to quickly supply the cells with oxygen, which will allow you to lose weight. It is recommended to drink not cold water, but a little warm water, as it is better for digestion. But at the same time, you should not drink food, as this will lead to a deterioration in the digestive process. It is better to drink a glass of water twenty minutes before eating, and after eating you have to wait an hour before drinking.
From drinks, green tea without sugar is allowed, but from alcohol for thirty days you have to forget about losing weight. The point is not only a lot of high -calorie alcoholic beverages, but also it stimulates the appetite. If you give up and drink at least a little, then you will immediately be tempted to chew something salty.
You should also consume salt to a minimum, as it retains fluid in the body and interferes with weight loss.
We form a proper diet
There is no good monthly diet. Nutritionists warn people not to follow any monthly restrictions, as a strict diet can be adhered to no more than 10-14 days. The safest way to lose weight in a month is to switch to a complete and healthy diet. To start losing weight, one should not use a low-calorie diet that requires no more than 800-900 calories per day.
It is preferable that the daily menu consists of full meals, with a total caloric value of 1200-1500 kcal. You need to smoothly reduce the energy value of your diet so as not to push the body into stress. To do this, correct the calorie content of the foods you eat during the day, and subtract 100-200 calories from this figure each day. Do this until you reach the calories you need to lose weight.
| The steps | Oddity |
| You need to completely change the list of foods you can now eat. | The basis of the diet should be fresh or boiled vegetables (with the exception of potatoes); lean meats, poultry and fish; boiled eggs; low -fat cottage cheese and other fermented dairy products; fresh herbs; porridge; unleavened bread or whole grains. For a month, you should exclude grapes and bananas from fruits, which will interfere with weight loss due to the high calorie content. |
| The approach to food preparation needs to change. | All products are recommended to be boiled, stewed or steamed and with a minimum addition of vegetable oil. |
| Look for negative calorie vegetables. | One of the most effective vegetables for the diet is celery. To assimilate it, the body expends more calories than it carries on its own. |
By removing some food, you will see a positive change in the figure after two weeks. If you can’t stop sugar, replace it with honey. For example, cottage cheese with a teaspoon of honey instead of sugar is tastier.
For a month, you need to completely exclude from the diet:
- smoked meat;
- canned food;
- fried food;
- pastries and sweets;
- sugar;
- tomato sauce, sauce, mayonnaise, mustard;
- animal fats;
- semi -finished products;
- orange vegetables.
Meals should be complete and include daily intake of protein, fat and carbohydrates. You can calculate it using an online calculator. And to lose weight fast, you need to focus on protein -rich foods. Calculate your diet menu so that there are 4 grams of protein per kilogram of your body weight. They are needed for physical effort, without which it is impossible to lose weight in a month.
For the body to function properly during exercise, it needs to consume large amounts of glucose. Its main supplier is carbohydrates. But when the intake of foods containing glucose decreases during the diet, the smart body begins to produce it from fat stored on the edges and from protein. You should not follow this protein -rich diet for more than a month. Then switch to a balanced diet, where the protein content will not be high. In addition, this regimen is contraindicated in people with diabetes. To lose weight fast, you need to switch to fractional foods.
Have an early breakfast, no later than 10 a. m. You can load the body with slow carbohydrates: oats or other grains and boiled eggs. After an hour, eat a snack with an apple and a handful of nuts. After a while, eat with lean meat or fish, vegetable salad. You can also eat soup or borscht. After an hour, snack on the curds again. And for dinner, you can boil chicken fillets and eat a vegetable salad.
Running to a skinny body
Without regular fitness or other types of physical activity, a person will not be able to expend more calories than they eat, and, thus, lose weight. To lose the desired amount of pounds in a month, you can go to the gym or work out at home. The first way is good because there will be professional trainers at your service who will recommend an effective program based on your parameters and abilities. The most effective exercise to burn calories is cardiovascular exercise. This includes:
- exercise bikes;
- treadmill;
- artificial rowing;
- jump rope;
- stepper;
- orbitrek.
The instructor will also ask you to move your arms and lower body to tighten your muscles. Deadlift exercises are suitable for this purpose. The essence is to lift the barbell. This involves the muscles of the arms, legs, body and press. A fitness coach will suggest this type of exercise that is most effective for different zones for women and men.
The easiest and most effective way to lose weight is to walk and run. Not everyone who thinks about losing weight in a month will be able to master running. Therefore, in the beginning he can practice walking with a change of pace. You have to walk a few kilometers, which you can cover in an hour. With an increase in overall endurance, the distance will increase. If there is no opportunity or time to devote a full hour to a brisk walk, then divide this period into parts and go in segments. Buy comfortable sports shoes so that your feet can withstand the load with maximum comfort.
To lose weight, you can also do a complex at home. The following exercises are suitable for training the abdominal muscles. Lie on your back on the floor, place your hands behind your head and stretch your elbows wide. Bend your leg at a 45 -degree angle and lift it. This will put pressure on the subordinate press. Then start lifting your head, try to reach your chin to your chest, and return to the starting position. Repeat this movement 10-20 times. If you can’t keep your feet up, it’s okay for a beginner to put them on a chair or couch.
Then do one of the board exercises. Lie on the rug, roll to your side and lean on your bent arms. Lift your body off the floor in a straight line from your feet to your head. For starters, hold in this position for half a minute, but with each subsequent exercise, increase the standing time at the bar. Do the same for the other body parts.
The next exercise will train your glutes and give your arms and abdomen a rest. Lie on your back, bend your legs, place your hands, palms down, along your body. Exhale and lift your hips as high as you can. Lock in a few seconds and return to the starting position while inhaling. Repeat this exercise 10-20 times.
Wherever you decide to practice, keep in mind that you can’t over -force yourself. Daily exercise will not give good results due to the fact that the body will not have time to restore strength. Any professional athlete will tell you: to lose weight, you need to train every day. It is on the day of rest that muscle tissue grows. But it is important that weight loss is due to the thinning of adipose tissue, and not muscle.
Don’t forget about the traditional warm -up before exercise, which will help warm up the muscles for the upcoming stress. This will save you from the risk of sprains. You need to warm up if you are a beginner and decided to just walk on a treadmill.
What pharmacists offer
The topic of medications that will help you lose weight in a month is difficult, as any medication has some contraindications and side effects. In order not to endanger your health, it is better to seek the advice of a doctor who will decide whether you need to, in principle, use the help of special drugs. The physician will prescribe a test, based on the results of which he or she will decide and choose the most effective and safe way for you to lose weight.
What can you expect from these medications, better known as diet pills? For example, drugs in the form of capsules or tea work to restore metabolic processes in the body. It also has a laxative effect, as the intestines are naturally freed of waste products more quickly. The drug affects the human brain by causing it to send satiety signals during eating. But this drug should not be taken by people with hepatic or renal insufficiency.
In the form of tablets, tea and coffee, you can also find other medicines over the pharmacy counter. Its main active ingredient is exotic guava fruit extract, native to South America. This drug normalizes metabolism, because fat cells are broken down faster and remove toxins and toxins from the body. This drug normalizes acidity and cholesterol levels. Preparation in the form of tea actively removes excess fluid, and coffee affects the concentration of saturation, suppresses hunger, which allows you to lose weight. But this drug should not be taken by people suffering from insomnia. Also, absolutely all weight loss products are prohibited for women during pregnancy and lactation.
In order not to expose your health to unnecessary risks, it is better to do without taking strong medications, and give preference to those that work in a more natural way. For example, such a simple drug (which can be purchased not only in pharmacies, but also in supermarkets) such as dietary fiber will help to lose weight in a month. With proper nutrition, you should already be getting plenty with vegetables and fruits. But, for example, in winter, when you do not spend much on fresh fruit, fiber in powder or granules will be indispensable. It can only be mixed with kefir and eaten like yogurt. Fiber is not assimilated by the body and comes out of it practically in its original form, on the way, clearing the mucus accumulated there from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered harmless. This is dietary fiber concentrated in the tablet, which, when it enters the stomach, swells, occupying all its space. A person eats less, and fiber, leaving the body, cleanses the intestines. But this drug is contraindicated in diseases of the gastrointestinal tract or malignant tumors.
What mistakes should be avoided
To have time to lose weight in just a month with a certain important date for you, but to do it right and without compromising health, you need to monitor the accuracy of the implementation of all set points of action. For example, you can’t suddenly switch to a new type of food. Even a healthy diet, which you jump in one motion, the body, accustomed to delicious, but unhealthy food, is easily seen as a diet. In this case, he will begin to store every calorie received, storing it in the form of fat cells throughout the body.
As a rule, people who want to lose weight immediately do not think about this for the first time, and in the past they have used a variety of express diets. The body remembers this as a period of stress that needs to be experienced with maximum reserve. And therefore, a healthy diet will already be mistaken for a diet. Therefore, in order not to see the opposite of the desired body release in the mirror, switch to a new diet slowly. Reduce portion sizes gradually and include fruits and vegetables in the menu.
Separately, it is worth mentioning snacks, which are at least twice a day - with five meals a day, and another - with six meals a day. You can’t use juice for this, even freshly squeezed, and more popular now smoothies. They contain large amounts of sugar, because they are high in calories. Moreover, any freshly squeezed juice is like a "sugar bomb" for the body. If there is fruit, then the sugar from it enters the body gradually, while you chew the pulp. And with juice it happens with lightning speed.
Therefore, it is better to snack on fresh fruit. But their number should also not exceed 150-160 grams per day. It can be:
- one large pear or apple;
- a pair of tangerines;
- frozen or dried fruit is also allowed.
Unlike other products that are not recommended to be eaten after six in the afternoon, fruits are allowed to be enjoyed later. But two hours before bedtime, it is unacceptable to eat it. Otherwise, your blood sugar will rise and prevent you from sleeping normally.
When talking about a healthy diet, it is strongly emphasized that it should be complete, containing all the components necessary for the normal functioning of the body. In order to lose weight in a month, some people completely abandon fats and carbohydrates, relying on protein. But this can not be done, because in the end it can lead to an excess of protein in the body and a lack of fats and carbohydrates. To avoid such distortions, carefully monitor the rest of your menu. In addition, it would not be excessive to take vitamin complexes.
If we touch on the topic of physical training, then here too, certain mistakes may arise that will prevent you from losing weight within a month. People who are not physically prepared find it difficult to maintain a good rate of exercise, and they become tired after ten to fifteen minutes. But such training, even intense, will not bring the desired effect, because the body begins to take up fat reserves only after twenty minutes of continuous physical activity. Until then, he has enough energy, that is, at first.
Any changes in diet and physical activity should be approached carefully by people with chronic illnesses. Diet and slight changes in the menu can be dangerous for those who have been diagnosed with diseases of the gastrointestinal tract. But active physical activity can affect the health of people who have problems with the musculoskeletal system or the cardiovascular system.
How not to turn back to the beginning
In the matter of weight loss, it is important not only to lose weight, but also to manage to maintain the excellent results obtained. Many people know how to achieve incredible results, but after a few months, they return to their starting position, and again they have to figure out how to lose weight in a month. The first thing that should not be allowed so that the container size is not returned is the return of the product from the ban list to your table. Once in a while on a holiday, of course, you can indulge in a bit of pickles, smoked meats or sweets, but no more.
From now on, your daily menu, regardless of diet, should contain about one kilogram of vegetables and fruits. They are rich in fiber and will maintain the tone of your gastrointestinal tract. Five or six times a day will also promote metabolism, which means it will keep your weight stable.
The second problem, as the pound is returned, is the decline in activity. Throughout the period you set a goal to lose weight in a month, you exercise regularly and productively, at a good rate. If after this period you dramatically reduce the pace of the sport, then weight gain may occur. Therefore, it is best to initially choose for yourself an exercise schedule that you can observe not only in this month of weight loss emergencies, but also afterwards.
The most affordable way to keep your figure in perfect condition is to walk every day at a brisk pace. Or you just need to walk more: in order not to get better, it is enough for someone to take 10 thousand steps a day. But to control this indicator accurately, you need to buy a special device - a pedometer. As a rule, it is attached to the waist of your pants or skirt, and, in response to lower body movements, records your every move.
If this isn’t enough, and you notice that the weight starts to creep up, then add a few sessions a week with other exercises. It can be any active activity that brings fun to you.
- Yoga.
- Jump rope.
- Exercise with loops.
- Skate the wheels.
In order not to miss the alarm bell, when the weight can start to grow back, make yourself a rule to weigh yourself once a week. But women can have their own nuances here - these are the characteristics of their organism. Due to the hormonal surges associated with the monthly cycle, weight is likely to fluctuate within a week. In addition, the range of mass jumps sometimes reaches three kilograms. This has nothing to do with actual weight, which can negatively affect the figure. Therefore, in order not to be disappointed in vain, women especially should adhere to the rules of weight no more than once a week. This is the only way to capture major trends and, if necessary, start acting to lose weight again. Both women and men should weigh themselves in the morning, on an empty stomach, after using the toilet.
Will come to the rescue to maintain weight at the end of an intense month of weight loss and folk remedies. One of them is ginger drink which suppresses hunger. To set it up, you need to:
- ginger root;
- honey;
- lemon.
To make one serving of this spicy drink, grate the ginger root on a fine grater so that it is enough for one teaspoon. Pour boiling water over ginger (200 ml), put a slice of lemon. When the infusion has cooled to a pleasant temperature, add a teaspoon of honey to it. It should not be added to boiling water, because honey loses all its healing properties under the influence of high temperatures. Drink this drink ten minutes before eating.
Losing weight in a month is not an impossible task, because with your proper time planning and desire to act, the results will not be far off. Make this month -long program the start of a new lifestyle so you don’t have to worry anymore about losing weight. Moreover, proper nutrition and regular exercise will keep your body healthy and even rejuvenate you.