Many think about how to lose weight for a particular date to make an important day on top. They especially start implementing these plans a week, or even three to five days before the scheduled date. This will help you in a situation where you only need to lose one - maximum, two extra pounds. But in the case of more serious excess weight, you need to think about how to lose weight in at least a month. In this case, the person will have time not only to achieve visible results, but also to be able to consolidate his success.
In order to lose weight in a month, you need to seriously review the contents of the refrigerator and completely reset your feeding schedule. You also need to create a new daily routine to devote enough time to exercise. With such a thoughtful approach, weight loss in one month can reach several kilograms, which will set you apart from your ideal shape.
Expected Results
First, let’s dispel the myths surrounding the question of how much you can lose weight in a month. The internet is full of loud promises that with an integrated approach, losing ten kilograms of weight in 30 days is not difficult. This statement is only partially true, as much depends on the initial weight of the person. In the case of significant excess weight, it is certainly possible to say that it is quite possible to lose 10 kg in one month.
But if your figure is already almost perfect, then such a strong weight loss is simply impossible. The body never wants to part with its precious pounds and why bring it to a state of thinness that has nothing to do with harmony? Therefore, in order not to go to extremes, first calculate your ideal weight using online BMI calculators. You may not need to resort to diets, but it will be enough to just remove excess fluid from the body. And thanks to this, the unfortunate will be a "drop" for two kilograms.
Nutritionists believe that it is normal for the body to lose one kilogram of excess weight per week. Weight loss of two kilograms is allowed in the first week. This is precisely because of the expulsion of excess fluid from the body. So if you manage to lose four to five pounds a month, that would be the norm. Otherwise, your health may be damaged. The advantage of this speed of weight loss is its long-term effect. You can lose more pounds in less time, but in addition to health problems, it promises rapid weight gain that will exceed even the initial scales.
In order to achieve your goal and lose weight in one month, you need to follow a few basic rules:
- Do not eat too much;
- Maintain water balance;
- Do not drink food;
- Dinner three hours before bedtime;
- Abstain completely from alcohol;
- Follow a full sleep mode;
- Take days off between workouts.
The first point is understandable at first glance, but some people may find it difficult to overeat. To avoid this, try to pay full attention to the process of consuming food while eating. To do this, protect yourself from distractions such as books, newspapers or television. When you are busy getting certain information, you just do not pay attention to how the spoon-spoon gets 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 "activate" the metabolism, speeding up the blood, which will start to supply cells with oxygen faster, which will allow you to lose weight. It is recommended to drink not cold but slightly warm water, because it is better for digestion. It is better to drink one glass of water twenty minutes before eating, and after eating you will have to drink one hour before eating.
From drinks is allowed green tea without sugar, but for thirty days from alcohol you will have to forget about losing weight. The fact is that many alcoholic beverages are high in calories, but also stimulate the appetite. If you give up and drink at least a little, you will immediately have some salty chewing.
You will also need to consume salt to a minimum as it retains fluid in the body and prevents weight loss.
We establish the right diet
There is no such thing as a good monthly diet. Dietitians warn people not to follow monthly restrictions as a strict diet can be followed for no more than 10-14 days. The safest way to lose weight in one month is to switch to a full, healthy diet. To start losing weight a person does not need to use a low calorie diet that requires no more than 800-900 calories a day.
It is better to have a daily menu with a complete meal with a total caloric value of 1200-1500 kcal. You need to smoothly reduce the energy value of your diet so as not to put the body under stress. To do this, record the caloric content of the food you consume during the day and subtract this figure from 100-200 calories daily. Do this until you reach the calories needed to lose weight.
| sizes | Peculiarities |
| You will have to completely change the list of foods you can eat now. | The basis of the diet should be fresh or stewed vegetables (except potatoes); Lean meats, poultry and fish; Boiled eggs; Low-fat cottage cheese and other fermented milk products; Fresh herbs; Porridge; Yeast-free or whole-grain bread. Within a month you will have to exclude grapes and bananas from the fruit, which will prevent weight loss due to their high calorie content. |
| Approaches to food preparation need to change. | All products are recommended boiled, stewed or steamed and with minimal addition of vegetable oil. |
| Look for negative calorie vegetables. | One of the most effective vegetables for the diet is celery. To absorb it, the body expends more calories than it consumes. |
After removing some foods, you will notice positive changes in the figure after two weeks. If you can not refuse sugar, replace it with honey. For example, instead of cottage cheese sugar one teaspoon of honey is even tastier.
For a month, you should completely exclude from the diet:
- Smoked meat;
- Canned food;
- Fried foods;
- Cakes and sweets;
- Sugar;
- Ketchup, sauce, mayonnaise, mustard;
- Animal fats;
- Semi-finished products;
- Pickled vegetables.
The meal should be complete and include daily intake of proteins, fats and carbohydrates. You can calculate them using online calculators. And in order to lose weight fast too, you need to focus on protein-rich foods. Calculate your diet menu so that you weigh 4 grams of protein. They are essential for physical activity, without which it is impossible to lose weight in one month.
In order for the body to work well during exercise, it needs to consume large amounts of glucose. Its main supplier is carbohydrates. But when the consumption of glucose-containing foods in the diet decreases, the smart body begins to produce it from the fat and protein accumulated on the pages. You can not eat a diet rich in these proteins for more than a month. Then switch to a balanced diet where the protein content will not be too high. In addition, this regimen is contraindicated in people with diabetes. To lose weight fast you need to switch to fractional nutrition.
Serve breakfast earlier, no later than 10 p. m. You can load the body with slow carbohydrates: oatmeal or other cereals and boiled eggs. After an hour, serve a snack with apples and a handful of nuts. After a while, eat lean meat or fish with vegetable salad. You can also serve it in soup or borscht. After an hour, serve the cottage cheese again. For dinner you can even cook chicken fillets and serve a vegetable salad.
Mirby towards the slender body
Without regular fitness or other physical activity, a person can not burn more calories than he consumes and, consequently, lose weight. You can go to the gym or work out at home to lose the desired number of pounds in one month. The first way is good, because at your service will be a professional trainer who will offer you an effective program according to your parameters and capabilities. The most effective exercise for burning calories is cardiovascular exercise. ენიYour include:
- Exercise bike;
- running path;
- Imitation of rowing;
- Jump rope;
- Stepper;
- Orbitrek.
The instructor will also ask you to work your arms and lower body to stretch the muscles. Deadlift training is perfect for this purpose. Its essence is to raise the barbell. This includes the muscles of the arms, legs, body and press. The fitness trainer will offer you 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 jog. Anyone who thinks about losing weight in a month will not be able to master jogging. Therefore, in the beginning he can practice walking by changing the pace. You have to cover a distance of several kilometers, which you can cover in one hour. By increasing the overall endurance, the distance will increase. If you do not have the opportunity or time to devote an entire hour to brisk walking, then divide this period into parts and move into segments. Buy comfortable sports shoes so that the feet can withstand the load with maximum comfort.
To lose weight, you can perform the complex at home as well. The following exercise is suitable for training the abdominal muscles. Lie on your back on the floor, place your hands behind your head and spread your elbows wide. Bend your legs at a 45-degree angle and lift up. This will put stress on the lower press. Then start lifting your head, try to reach the chin to the chest and return to the starting position. Repeat this movement 10-20 times. If you can not hold your feet, it is not for beginners to put it on a chair or sofa.
Then do one of the plank exercises. Lie on the mat, turn to the side and lean on your bent arm. Lift your body off the floor in a straight line from your feet to your head. To begin with, stop in this position for half a minute, but increase the time you stand in the lane with each subsequent workout. Do the same on the other side of the body.
The next exercise will work the buttocks and relax the hands and bumps. Lie on your back, bend your legs, place your hands, wrists down, along the torso. Exhale and raise your thighs as high as possible. Lock for a few seconds and return to the starting position while inhaling. Repeat this exercise 10-20 times.
Wherever you decide to work out, keep in mind that you can not overdo it. Daily exercise will not bring good results because the body will not have time to regain strength. Any professional athlete will tell you: to lose weight you need to exercise every other day. It is on the day of rest that muscle tissue grows. But it is important to note that weight loss is caused by the melting of adipose tissue and not muscle.
Do not forget to warm up before the start of the workout, which will help warm up the muscles for future stress. This saves you from the risk of stretching. You need to warm up if you are a beginner and decide to just walk on the treadmill.
Whatever the pharmacists suggest
The topic of medication that can help you lose weight in just one month is difficult as any medication has a number of contraindications and side effects. In order not to harm your health, it is better to consult a doctor, who will decide whether you need, in principle, the help of special medications. The medical specialist will prescribe the tests based on the results of which he will make a decision and select the most effective and safe way for you to lose weight.
What can we expect from such drugs, which are popularly called diet pills? For example, the remedy acts in the form of capsules or tea to restore metabolic processes in the body. It also has a calming effect, which makes the intestines naturally get rid of waste more quickly. The drug affects the human brain, forcing it to send saturation signals while eating. But this drug should not be taken by people with liver or kidney failure.
You can also find other medicines in the form of tablets, tea and coffee on pharmacy shelves. Its main active ingredient is Exotic Guava Fruit Extract, which is native to South America. The drug normalizes metabolism, due to which fat cells break down faster and remove toxins and toxins from the body. This helps to normalize acidity and cholesterol levels. The drug in the form of tea actively removes excess fluid, while coffee affects the focus of saturation, suppresses the feeling of hunger, allowing you to lose weight. But this drug should not be taken by people with insomnia. Also, absolutely all weight loss products are prohibited for women during pregnancy and breastfeeding.
In order not to put your health at unnecessary risks, it is better to do without taking strong medications and give preference to those who work more naturally. For example, a simple remedy (which can be purchased not only at the pharmacy, but also in the supermarket), such as dietary fiber, can help you lose weight in one month. With proper nutrition, you should already be getting plenty of it along with vegetables and fruits. But, for example, in winter, when you do not spend much on fresh fruit, fiber powder or granules will become irreplaceable. It can simply be mixed with kefir and eaten like yogurt. The fiber is not absorbed by the body and comes out of it practically in its original form, in a way, cleans the mucus accumulated there from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered harmless. These are dietary fibers that are concentrated in a tablet that swells when it enters the stomach and takes up all of its place. Man eats less, while the fibers, leaving the body, cleanse the intestines. But this drug is contraindicated in diseases of the gastrointestinal tract or malignant tumors.
What mistakes should be avoided
In order to have time to lose weight in just one month for a certain important date for you, but to do it correctly and without harm to health, you need to control the accuracy of the performance of all points of the set of actions. For example, you can not suddenly switch to a new type of food. Even a healthy diet, on which you jump with one blow, an organism accustomed to tasty but unhealthy food is easily perceived as a diet. In this case, it will start storing every calorie taken in, in the form of fat cells throughout the body.
As a rule, those who want to lose weight fast do not think about it for the first time and have resorted to various express diets in the past. The body remembered this as a stressful period to be experienced with maximum reserves. And therefore, a healthy diet will already be in the wrong diet. Therefore, in order not to see in the mirror the opposite of the desired relief of the body, slowly switch to a new diet. Gradually reduce the number of servings and include fruits and vegetables in the menu.
Of particular note are the foods, of which there should be at least two a day - five meals a day and another - six meals a day. To do this, you can not use juices, even freshly squeezed, and especially now popular smoothies. They contain large amounts of sugar, which is why they are high in calories. Moreover, any freshly squeezed juice is like a "sugar bomb" for the body. If it is a fruit, then the sugar from it gradually enters the body, and the pulp is chewed, and with the juice it happens with lightning speed.
Therefore, it is better to eat fresh fruit. But their number should also not exceed 150-160 grams per day. შეიძლება can be:
- One large pear or apple;
- A pair of tangerines;
- Frozen or dried fruits are also allowed.
Unlike other products that are not recommended after six o'clock in the evening, fruit consumption is allowed later. But two hours before bedtime it is not allowed to eat them already. Otherwise, your blood sugar will rise and prevent you from sleeping normally.
As for healthy eating, it is especially emphasized that it should be complete, contain all the components necessary for the normal functioning of the body. In an attempt to lose weight in a month, some people completely abandon fats and carbohydrates, relying on proteins. But this can not be done, because eventually this can lead to excessive amounts of protein in the body and a deficiency of fats and carbohydrates. To avoid such distortion, carefully monitor the balance of your menu. In addition, it will not be superfluous to take vitamin complexes.
If we touch on the topic of physical exercise, then here too there may be some mistakes that will prevent you from losing weight in a month. Physically unprepared people find it difficult to maintain a good pace of exercise and get tired after ten to fifteen minutes. But such exercise, even intense, will not bring the desired effect, because the body begins to consume fat reserves only after twenty minutes of continuous physical activity. Before that it has enough energy, which it is from the beginning.
Any changes in diet and physical activity should be treated with caution by people with chronic diseases. Slight changes in diet and menu can be dangerous for those diagnosed with diseases of the gastrointestinal tract. But active physical activity can negatively affect the health of people who have problems with the musculoskeletal system or cardiovascular system.
How not to go back to the beginning
In terms of weight loss it is important not only to lose weight but also to maintain the brilliant results achieved. Many people know how to achieve amazing results, but after a few months they return to their starting positions and still have to think about how to lose weight in one month. The first thing you should do to prevent the former dimensions from returning is to return the products from the banned list to your table. Sometimes on holidays, of course, you can pamper yourself with a small amount of pickles, smoked meats or sweets, but no more.
From now on, your daily menu, regardless of diet, should include about a kilogram of vegetables and fruits. They are rich in fiber and will maintain the tone of your gastrointestinal tract. Five or six meals a day also boosts your metabolism, which means it will keep your weight stable.
The second problem that causes the pound to return is the decline in activity. During the period when you set yourself the goal of losing weight in one month, you exercised regularly and productively, at a good pace. If after this period you sharply reduce the pace of sports, then you can gain weight. Therefore, it is better to re-choose for yourself a training schedule that you can observe not only during this urgent month of weight loss, but also after it.
The most affordable way to keep your figure in perfect shape is to walk at a brisk pace every day. Or you just need more walking: in order not to get better, it is enough for a person to take 10 thousand steps a day. But in order to accurately control this figure, you will need to purchase a special device - a pedometer. It is usually attached to the waist of your pants or skirt and records your every move in response to lower body movements.
If this is not enough and you notice that the weight has started to increase, add a few sessions a week with other exercises. It can be any active activity that will give you pleasure.
- Yoga.
- Jump on the rope.
- Exercises with a hoop.
- Roller skating.
In order not to miss that alarm bell when the weight starts to rise again, set yourself up for weighing once a week. But women here can have their own nuances - these are the features of their bodies. Due to the hormonal increase associated with the monthly cycle, weight is expected to fluctuate over the course of a week. Moreover, 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 worry in vain, women should follow the weighting rule no more than once a week. This is the only way to catch the main trend and, if necessary, start taking action to lose weight again. Both women and men should weigh themselves in the morning, on an empty stomach, after using the toilet.
Come to the rescue at the end of an intense month of weight loss and folk remedies to maintain weight. One of them is a ginger drink that suppresses hunger. To prepare it you will need:
- Ginger root;
- honey;
- Lemon.
To prepare one serving of this spicy drink, grind the ginger root on a fine grater so that one teaspoon is enough. Pour boiling water (200 ml) of ginger, add a slice of lemon. When the infusion has cooled to a pleasant temperature, add to it a teaspoon of honey. It can not be added to boiling water, because under the influence of high temperatures honey loses its healing properties. Drink this drink ten minutes before eating.
Losing weight for a month is not an impossible task, because with the right planning of your time and the desire to act, the result will not be far away. Turn this one-month program into a new lifestyle so you no longer have to worry about losing weight. Moreover, proper nutrition and regular exercise will heal your body and even rejuvenate it.