Many people think about how to lose weight by a certain date in order to be at the top on an important day. In particular, the extreme begins to implement these plans a week, even three to five days before the scheduled date. This can help in a situation where you need to lose only one - maximum, two extra pounds. But with more serious excess weight, you need to think about how to lose weight for at least a month. In this situation, a person will not only not have time to achieve visible results, but will also be able to consolidate his success.
To lose weight in a month, you need to carefully review the contents of the refrigerator and completely rebuild your diet. You also need to create a new daily routine to allow enough time for training. With such a thoughtful approach, losing weight in a month can reach several kilograms, which separates you from your ideal shape.
Expected results
First, let's dispel the myths about how much you can lose in a month. The Internet is full of high promises that it is not difficult to lose ten kilograms in 30 days with an integrated approach. This statement is only partially true, because a lot depends on the initial weight of the person. It is really permissible to say that it is quite possible to lose 10 kg a month with significant excess weight.
But if your figure is already almost perfect, such a strong weight loss simply can not be. The body will never want to lose its precious pounds, and why bring it to a state of subtlety that has nothing to do with harmony? Therefore, to avoid extremes, first calculate your ideal weight using online BMI calculators. You may not need to go on a diet, but it is enough to remove excess fluid from the body. And thanks to this, there will be a "branch" for a few kilograms of failure.
Nutritionists believe that it is normal for the body to lose more than a kilogram a week. You are allowed to lose two pounds in the first week. This is due to the removal of excess fluid from the body. So, if you manage to lose four to five kilograms a month, this will be the norm. Otherwise, your health may be damaged. The advantage of this weight loss rate is its long-term effect. You can lose more pounds in a shorter period of time, but in addition to health problems, it promises a rapid weight gain that will even surpass the initial figures on the scales.
To achieve your goal and lose weight in a month, you need to follow a few basic rules:
- do not overeat;
- maintain water balance;
- do not eat or drink;
- dinner three hours before bedtime;
- abstain from alcohol completely;
- follow a full sleep pattern;
- Take days off between workouts.
The first point seems to explain itself, but some people may have difficulty eating too much. To prevent this, try to focus all your attention on the process of food consumption while eating. To do this, protect yourself from distractions, such as books, newspapers, or television. When you’re busy getting some information, you just don’t pay attention to how the spoons go into your mouth.
It is also important to maintain the body's water balance by drinking one and a half to two liters of clean water a day. Water will help to "mix" the metabolism, speed up the blood, which will quickly begin to supply cells with oxygen, which will allow them to lose weight. It is recommended to drink some warm water, not cold, as it is better for digestion. But you can't eat at the same time, because it will worsen the digestive process. It is good to drink a glass of water twenty minutes before a meal, and you will have to wait an hour before drinking after a meal.
Sugar-free green tea is allowed, but you will have to forget about alcohol for thirty days to lose weight. The fact is that many alcoholic beverages are high in calories, but also increase appetite. If you refuse and drink at least a little, you will be immediately attracted to chewing something salty.
You will also need to consume a minimum amount of salt, as it retains fluid in the body and prevents weight loss.
We form a proper diet
There are no good monthly diets. Dietitians warn people not to follow any monthly restrictions, because strict diets can be followed for no more than 10-14 days. The safest way to lose weight in a month is to switch to a complete, healthy diet. To start losing weight, a person does not need to resort to low-calorie diets of no more than 800-900 calories a day.
It is better to have a complete menu of whole foods with a total caloric value of 1200-1500 kcal. You need to smoothly reduce the energy value of your diet so as not to stress the body. To do this, determine the caloric content of the food 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.
| Events | Features |
| Now you will have to completely change the list of foods you can eat. | The basis of the diet should be fresh or cooked vegetables (except potatoes); lean meat, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented dairy products; fresh herbs; porridge; unleavened or whole grain bread. You will have to remove grapes and bananas from the fruit for a month, which will prevent you from losing weight due to its high calorie content. |
| The approach to cooking needs to change. | It is recommended to boil, cook or steam all products and add a minimum of vegetable oil. |
| Look for negative calorie vegetables. | One of the most effective vegetables for the diet is celery. To absorb it, the body burns more calories than it carries. |
By removing some foods, you will see positive changes in the figure after two weeks. If you can't give up sugar, replace it with honey. For example, cottage cheese with a teaspoon of honey instead of sugar is more delicious.
It is necessary to completely exclude from the diet for a month:
- smoked meat;
- Canned food;
- fried foods;
- pastries and sweets;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- semi-finished products;
- pickled vegetables.
Meals should be complete and include daily intake of proteins, fats and carbohydrates. You can calculate them using online calculators. You also need to pay attention to foods rich in protein to lose weight quickly. Calculate your diet so that you have 4 grams of protein per kilogram of body weight. They are necessary for physical strength, without which it will not be possible to lose weight for a month.
During exercise, the body needs to consume large amounts of glucose to function properly. Its main supplier is carbohydrates. However, when the consumption of glucose-containing foods in the diet decreases, the intelligent body begins to produce it from the fat and protein that accumulates on the sides. You can't stick to this protein-rich diet for more than a month. Then switch to a balanced diet, where the protein content will not be so high. In addition, this regimen is contraindicated in people with diabetes. To lose weight fast, you need to switch to fractional meals.
Eat breakfast early, no later than 10 in the morning. You can load your body with slow carbs: oatmeal or other cereals and boiled eggs. After an hour, snack on an apple and a handful of nuts. After a while, have dinner with lean meat or fish, vegetable salad. You can also eat soup or borsch. After an hour, snack again on the cottage cheese. For lunch, you can boil chicken fillets and eat a vegetable salad.
Run to a slim body
Without regular fitness or other physical activities, a person will not be able to burn more calories than he or she consumes and lose weight accordingly. You can go to the gym or exercise at home to lose the pounds you want in a month. The first way is good, because your service will have a professional trainer who will offer an effective program based on your parameters and capabilities. The most effective exercise to burn calories is cardiovascular exercise. These include:
- sports bicycle;
- escape route;
- imitation of rowing;
- skipping rope;
- stairs;
- orbitrek.
The instructor will also ask you to use your arms and lower body to squeeze your muscles. Deadlift training is perfect for this purpose. Its essence is to lift the barbell. It covers the muscles of the arms, legs, body and press. The fitness trainer will offer the most effective types of this exercise for different zones for women and men.
The easiest and most effective way to lose weight is to walk and run. Not everyone who wants to lose weight in a month will be able to run. Therefore, he can train to walk by changing the pace at the beginning. You have to walk several kilometers in an hour. The distance will increase with increasing overall endurance. If you don't have the opportunity or time to set aside an entire hour for a brisk walk, break this cycle into parts and segments. Buy comfortable sneakers so that your feet can withstand the load with maximum comfort.
You can also exercise at home to lose weight. The following exercises are suitable for working the abdominal muscles. Lie on your back on the floor, put your hands behind your head and spread your elbows wide. Bend your legs at an angle of 45 degrees and lift up. This will put stress on the lower press. Then start lifting your head up, try to bring your chin to your chest and return to the starting position. Repeat this action 10-20 times. If you can't lift your legs, it's a good idea for beginners to put them on a chair or sofa.
Then do one of the plank movements. Lying on the carpet, roll to the side and lean on your bent arm. Lift your body off the ground in a straight line from your feet to your head. Hold this position for half a minute to start, but increase the time to stop at the bar with each subsequent workout. Do the same for the other side of the body.
The next workout will work your glutes and relax your arms and abdominal muscles. Lie on your back, bend your legs, put your hands, palms down, along your torso. Breathe in and lift your hips as high as you can. Lock for a few seconds and return to the starting position while breathing. Repeat this exercise 10-20 times.
Wherever you decide to train, remember that you can't overload yourself. Daily exercise will not give good results because the body does not have time to recover. Any professional athlete will tell you: you need to train every day to lose weight. It is on the day of rest that muscle tissue grows. However, it is important that weight loss is related to the melting of adipose tissue, not muscle.
Don't forget the traditional warm-up before a workout, which will help warm up the muscles for the stress ahead. This will save you from the risk of twisting. If you are a beginner and only decide to walk on the treadmill, you need to warm up.
What pharmacists should offer
It is difficult to talk about drugs that will help you lose weight in just one month, because any drug has a number of contraindications and side effects. In order not to harm your health, in principle, it is better to consult a doctor who will decide that you need to seek the help of special drugs. A medical professional will schedule tests, make decisions based on the results, and select the most effective and safe means to lose weight.
What can be expected from such drugs, which are popularly called diet pills? For example, a tool in the form of capsules or tea works to restore metabolic processes in the body. It also has a laxative effect, thanks to which the intestines naturally get rid of waste products faster. The remedy affects the human brain by sending signals of satiety during eating. However, this drug should not be taken by people suffering from liver or kidney failure.
You can find other medicines in the form of tablets, tea and coffee, as well as on pharmacy counters. Its main active ingredient is an exotic guava fruit extract from South America. The drug normalizes metabolism, which allows fat cells to break down faster and remove toxins and toxins from the body. This tool normalizes acidity and cholesterol levels. Preparation in the form of tea actively removes excess fluid, and coffee affects the focus of saturation, suppresses the feeling of hunger, which allows you to lose weight. But people with insomnia should not take this drug. Also, all weight loss products for women during pregnancy and breastfeeding are strictly prohibited.
It is better to do it without taking strong medications and to prefer those that work more naturally, so as not to put your health at unnecessary risks. For example, a simple remedy such as dietary fiber (which can be bought not only in a pharmacy, but also in a supermarket) will help you lose weight in a month. With proper nutrition, you should already have plenty of vegetables and fruits. But for example, when you don't spend a lot of money on fresh fruit in the winter, the fiber in the powder or granules will be invaluable. It can be simply mixed with kefir and eaten as yogurt. The fiber is not assimilated by the body, and from there it is removed from the mucus accumulated in the walls of the stomach and intestines and comes out in a practically original form.
Microcrystalline cellulose (MCC) is also considered harmless. These are dietary fiber concentrated in one tablet, which swells when it enters the stomach and takes up all its space. A person eats less and the fibers leave the body and cleanse the intestines. However, this drug is contraindicated in diseases of the gastrointestinal tract or malignant tumors.
What mistakes to avoid
You only have time to lose weight by a certain date for a month, but to do it properly and without compromising your health, you need to monitor the correctness of the implementation of all points of the set of exercises. For example, you can't suddenly switch to a new type of food. Even a healthy diet, where you take a step, the body accustomed to tasty but unhealthy foods is easily perceived as a diet. In this case, each calorie will begin to be stored in the form of fat cells throughout the body.
As a rule, people who want to lose weight urgently do not think about it for the first time, and have previously resorted to various express diets. The body remembered it as a stressful period that had to be lived with maximum care. And therefore, a healthy diet will no longer be mistaken for a diet. Therefore, slowly switch to a new diet so as not to reflect the desired body relief in the mirror. Gradually reduce portion sizes and include fruits and vegetables in the menu.
Snacks should be mentioned separately, of which at least two a day - five meals a day and another - six meals a day. You can't use juices for this, even freshly squeezed juices and smoothies, which are more popular now. They contain a lot of sugar, so they are high in calories. Moreover, any freshly squeezed juice is like a "sugar bomb" for the body. If there is a fruit, the sugar from it gradually enters the body while chewing the pulp. With the juice, it happens at lightning speed.
Therefore, it is better to have a snack with fresh fruit. But their number should not exceed 150-160 grams per day. Can be:
- a large pear or apple;
- a pair of tangerines;
- frozen or dried fruits are also allowed.
Unlike other products that are not recommended to be consumed after six o'clock in the evening, the fruits are allowed to enjoy later. However, it is not acceptable to eat them two hours before bedtime. Otherwise, your blood sugar will rise and prevent you from going to sleep normally.
When it comes to a healthy diet, it is especially important that it is complete, containing all the components necessary for the normal functioning of the body. To lose weight in a month, some people completely abandon fats and carbohydrates, relying on protein. However, this is not possible, because as a result, it can lead to an increase in protein in the body and a lack of fats and carbohydrates. Carefully follow the balance of your menu to avoid such distortions. In addition, it is no longer necessary to take vitamin complexes.
When it comes to exercise, there are some mistakes that can prevent you from losing weight in a month. People who are not physically fit have difficulty maintaining a good pace of sports and get tired after ten to fifteen minutes. However, such training, even if intensive, will not have the desired effect, because the body begins to consume fat reserves only after twenty minutes of continuous physical activity. Until then, he initially has enough energy.
Any changes in diet and physical activity should be taken with caution by people suffering from chronic diseases. The slightest change in diet and menu can be dangerous for those diagnosed with diseases of the gastrointestinal tract. However, active physical activity can adversely affect the health of people with problems with the musculoskeletal system or cardiovascular system.
How not to go back to the beginning
When it comes to losing weight, it is important not only to lose weight, but also to maintain the bright results obtained. Most people know how to achieve amazing results, but after a few months they return to their starting position and have to think about how to lose weight again in a month. The first thing that should not be allowed to return to previous measurements is to return products to your table from the banned list. Sometimes on holidays, of course, you can pamper yourself with a small amount of acid, smoked meat or sweets, but not more.
After that, your daily menu should consist of about a kilogram of vegetables and fruits, regardless of diet. They are rich in fiber and will protect the tone of your gastrointestinal tract. Eating five or six meals a day will also stimulate your metabolism, which will keep your weight stable.
The second problem is the return of pounds, which reduces activity. When you set a goal to lose weight in a month, you exercised regularly and productively, at a good pace. After this period, if you sharply reduce the pace of exercise, weight gain can occur. Therefore, it is better to choose such a workout schedule for yourself first, so that you can observe not only in this month of emergency weight loss, but also later.
The best way to keep your figure in perfect condition is to walk fast every day. Or you just need to walk more: a person needs to take 10, 000 steps a day to not get better. But to accurately manage this indicator, you will need to buy a special device - a pedometer. As a rule, it is attached to the waist of your pants or skirt and records your every step in response to the movements of the lower body.
If that's not enough and you see the weight start to creep in, add a few sessions a week with other exercises. It can be any active activity that you enjoy.
- Collar.
- Jump rope.
- Exercises with a hoop.
- Roller skating.
Make it a rule to weigh yourself once a week so as not to miss the alarm when you start to gain weight again. But women can have their own nuances here - these are the characteristics of their bodies. Due to the hormonal increases associated with the menstrual cycle, the weight will change within a week. In addition, the range of mass jumps sometimes reaches three kilograms. This has nothing to do with real weight, it can negatively affect the figure. Therefore, in order not to get bored, women should follow the rules of weight loss, especially not more than once a week. This is the only way to catch the main trend and take action to lose weight again if necessary. Both women and men should measure their weight on an empty stomach in the morning after using the toilet.
At the end of intensive weight loss and folk remedies will come to the rescue to save weight. One of them is a ginger drink that prevents hunger. To prepare it you will need:
- ginger root;
- bal;
- lemon.
To make a portion of this spicy drink, grate the ginger root so that one teaspoon is enough. Pour boiling water over ginger (200 ml), put a slice of lemon. When the infusion has cooled to a pleasant temperature, add to it a teaspoon of honey. It should not be added to boiling water, because honey loses all its healing properties under the influence of high temperatures. For ten minutes before eating this drink.
Losing weight in a month is not an impossible task, because with the right planning of your time and the desire to move, the result will not be far away. Make this one-month program the beginning of a new lifestyle so you don't have to worry about losing weight anymore. In addition, proper nutrition and regular exercise will heal your body and even rejuvenate you.