Many people think about how to lose weight on a certain date in order to be on top on an important day. Especially extreme start implementing this plan a week, or even three to five days before the specified date. This can be helpful in situations where you only need to lose one - maximum, two extra pounds. But with more serious excess weight, you need to think about 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.
In order to lose weight in a month, you need to seriously revise the contents of the refrigerator and completely rebuild the nutrition schedule. You'll also need to create a new daily routine to give yourself enough time to exercise. With a prudent approach, weight loss in a month can reach several kilograms, which separates you from your ideal shape.
Expected results
First, let's dispel the myths 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 kilograms in 30 days. This statement is only partly true, as much depends on a person's initial weight. With significant excess weight, it can be said that it is quite possible to lose as much as 10 kg in one month.
But if your figure is already almost perfect, then such a strong weight loss is simply impossible. The body will never want to part with its precious kilograms, and why bring it to a thin state, which has nothing to do with harmony? Therefore, in order not to overdo it, first calculate your ideal weight using an online BMI calculator. Maybe you don't need to go on a diet, but just remove excess fluid from the body. And thanks to this, there will be a "drop" for a few unfortunate 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 as much as two kilograms. This occurs precisely due to the withdrawal of excess fluid from the body. So if you manage to lose four to five kilograms in a month, this will become the norm. Otherwise, your health may be damaged. The advantage of this rate of weight loss is the long term effect. You can lose more pounds in less time, but, besides health concerns, this promises rapid weight gain, which will even surpass the initial indicators on the scales.
To achieve your goal and lose weight in one month, you need to adhere to several main rules:
- do not overeat;
- maintain water balance;
- do not drink food;
- dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a full sleep regime;
- take rest days between workouts.
The first point seems pretty self-explanatory, but some people may have a hard time not overeating. To prevent this, try to focus fully on the process of consuming food while eating. To do this, protect yourself from distractions such as books, newspapers, or television. When you're busy getting information, you don't even pay attention to how spoon-by-spoon stuff goes into your mouth.
It is also important to maintain the body's water balance by drinking one and a half to two liters of pure water a day. Water will help to "wake up" the 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 can not drink food, as this will lead to a deterioration in the digestive process. It is best to drink a glass of water twenty minutes before eating, and after eating you should wait an hour before drinking.
From drinks, green tea without sugar is allowed, but from alcohol for thirty days you need to forget about losing weight. The point is not only that many alcoholic drinks are high in calories, but also stimulate the appetite. If you give up and drink at least a little, then you will immediately be attracted to chewing something salty.
You should also eat as little salt as possible, as salt retains fluids in the body and interferes with weight loss.
We form the right diet
There is no good monthly diet. Nutritionists warn people not to follow any monthly restrictions, as strict diets can be adhered to for no more than 10-14 days. The safest way to lose weight in a month is to switch to a healthy and complete diet. To start losing weight, a person does not need to go on a low-calorie diet that requires no more than 800-900 calories per day.
The daily menu should consist of complete meals, with a total caloric value of 1200-1500 kcal. You need to cut the energy value of your diet smoothly so as not to stress the body. To do this, fix the calorie content of the food you eat during the day, and subtract 100-200 calories from this number each day. Do this until you reach the calories you need to lose weight.
| Measurement | Uniqueness |
| You should really 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 meat, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented dairy products; fresh herbs; porridge; yeast-free bread or whole wheat bread. For a month, you should exclude grapes and bananas from fruits, which will interfere with weight loss due to their high calorie content. |
| Food preparation approaches need to change. | All products are recommended to be boiled, stewed or steamed and with a small amount of vegetable oil added. |
| Look for negative calorie vegetables. | One of the most effective vegetables for the diet is celery. To assimilate them, the body expends more calories than it takes in itself. |
By eliminating some foods, you will see positive changes in the image after two weeks. If you can't give up sugar, then replace it with honey. For example, cottage cheese with a teaspoon of honey instead of sugar is even tastier.
For a month, you should completely exclude from the diet:
- smoked meat;
- canned food;
- fried food;
- pastries and sweets;
- Sugar;
- ketchup, gravy, mayonnaise, mustard;
- animal fat;
- semi-finished products;
- pickled vegetables.
The diet should be complete and include the daily intake of protein, fat and carbohydrates. You can calculate it using an online calculator. And to lose weight fast too, you should focus on protein-rich foods. Calculate your diet so that there are 4 grams of protein per kilogram of your body weight. They are necessary for physical activity, without which it is impossible to lose weight in one month.
For the body to function properly during exercise, it is necessary to consume large amounts of glucose. Its main supplier is carbohydrates. But when the consumption of glucose-containing foods is reduced during the diet, the smart body begins to produce it from side-stored fat and from protein. You cannot follow this protein-rich diet for more than a month. Then switch to a balanced diet, where the protein content will not be as high. In addition, this regimen is contraindicated in people with diabetes. To lose weight fast, you need to switch to fractional foods.
Have breakfast early, no later than 10 am. You can load the body with slow carbohydrates: oatmeal or other cereals and hard-boiled eggs. After an hour, have a snack with an apple and a handful of nuts. After a while, eat it with lean meat or fish, vegetable salads. You can also eat soup or borscht. After an hour, snack on curd again. And for dinner, you can boil chicken fillet and eat a vegetable salad.
Run to slim body
Without regular fitness or other types of physical activity, a person will not be able to spend more calories than they consume, and, therefore, lose weight. To lose the desired number of kilograms in a month, you can go to the gym or exercise at home. The first way is good because there will be professional trainers at your service who will suggest an effective program based on your parameters and abilities. The most effective exercise for burning calories is cardiovascular exercise. This includes:
- sports bike;
- treadmill;
- imitating rowing;
- jump rope;
- step child;
- orbitrek.
The instructor will also ask you to work your arms and lower body to tone the muscles. The deadlift exercise is perfect for this purpose. Its essence is to lift the barbell. It involves the muscles of the arms, legs, body and press. A fitness trainer will suggest this type of exercise which 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, at first he was able to practice walking at a change of pace. You need 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 sections and break into segments. Buy comfortable sports shoes so that your feet can support the weight with maximum comfort.
To lose weight, you can also do complex ones 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 spread your elbows wide. Bend your legs at a 45-degree angle and lift them up. This will put pressure on the lower press. Then begin to lift your head up, trying to reach your chin to your chest, and return to the starting position. Repeat this movement 10-20 times. If you can't lift your legs, it's okay for beginners to put them on a chair or couch.
Then do one of the plank exercises. Lie on the rug, roll over to the side and lean on bent arms. Lift your body off the floor in a straight line from your feet to your head. To begin with, hold this position for half a minute, but with each subsequent exercise, increase the time standing on the bar. Do the same for the other side of the body.
The next exercise will work your glutes and rest your arms and abs. Lie on your back, bend your legs, put your hands, palms down, along your body. Exhale and raise your hips 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 train, remember that you shouldn't push yourself. Daily exercise will not give good results because the body will not have time to recover strength. Any professional athlete will tell you: to lose weight, you need to train every day. On rest days muscle tissue grows. But it is important that weight loss is due to the melting of adipose tissue, and not muscle.
Do not forget about the traditional warm-up before training, 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 decide to just walk on the treadmill.
What do pharmacists offer?
The topic of drugs that will help you lose weight in just a month is difficult, because any drug has a number of contraindications and side effects. In order not to harm your health, it is better to seek advice from a doctor who will decide whether you need, in principle, to resort to the help of special drugs. A medical specialist will prescribe tests, based on the results he will make a decision and choose the most effective and safe way for you to lose weight.
What can you expect from such drugs, popularly called diet pills? For example, medicine in the form of capsules or tea serves to restore metabolic processes in the body. It also has a laxative effect, as the intestines are naturally liberated from waste products more quickly. The drug affects the human brain by causing it to send a satiety signal when eating. But this drug should not be taken by people who suffer from liver or kidney insufficiency.
In the form of tablets, tea and coffee, you can also find other drugs at the pharmacy counter. Its main active ingredient is extract of the exotic guava fruit, native to South America. The drug normalizes metabolism, because fat cells are broken down faster and remove toxins and toxins from the body. This drug normalizes the level of acidity and cholesterol. Preparations in the form of tea actively remove excess fluid, and coffee affects the focus of saturation, suppresses hunger, which allows you to lose weight. However, this drug should not be consumed by people with insomnia. Also, absolutely all weight loss products are prohibited for women during pregnancy and lactation.
So that your health is not exposed to unnecessary risks, it is better to do without using strong drugs, and give preference to those that work in a more natural way. For example, simple drugs (which can be purchased not only in pharmacies, but also in supermarkets) such as dietary fiber will help you lose weight in one month. With proper nutrition, you should be getting plenty with vegetables and fruits. But, for example, in winter, when you don't spend a lot of money on fresh fruit, fiber in powder or granular form will become indispensable. It can 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 that has 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 tablets, which, when they enter the stomach, swell, occupying all its space. A person eats less, and fiber, leaving the body, cleanses the intestines. But the drug is contraindicated in diseases of the gastrointestinal tract or malignant tumors.
What mistakes to avoid?
In order to have time to lose weight in just a month on a certain important date for you, but to do it correctly and without compromising health, you need to monitor the accuracy of the implementation of all points of a series of actions. For example, you can't suddenly switch to a new type of food. Even a healthy diet, which you do in one fell swoop, the body, accustomed to delicious, but unhealthy food, is easily considered a diet. In this case, it will begin to store every calorie it receives, storing it in the form of fat cells throughout the body.
As a rule, people who really want to lose weight do not think about this for the first time, and in the past they have used various express diets. The body remembers this as a time of stress that needs to be experienced with maximum reserves. And because of that, a healthy diet will already be mistaken for a diet. Therefore, in order not to see the opposite of the desired body relief in the mirror, slowly switch to a new diet. Gradually reduce portion sizes and include fruits and vegetables in the menu.
Separately, it is worth mentioning snacks, which should be present at least two per day - with five times a day, and another - with six times a day. You can't use juice for this, even freshly squeezed ones, and smoothies are even more popular now. They contain a large amount of sugar, therefore they are high in calories. Moreover, any fresh juice is like a "sugar bomb" for the body. If there is fruit, then the sugar from it enters the body gradually, while chewing the pulp. And with juice it happens at lightning speed.
Therefore, it is better to snack on fresh fruit. But the amount should also not exceed 150-160 grams per day. This can be:
- one large pear or apple;
- a pair of tangerines;
- frozen or dried fruit is also allowed.
In contrast to other products that are not recommended to be consumed after six o'clock in the evening, 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 falling asleep normally.
When it comes to healthy nutrition, it is strongly emphasized that it should be complete, containing all the components necessary for the normal functioning of the body. In an effort to lose weight in one month, some people completely abandon fat and carbohydrates, relying on protein. But this can not be done, because in the end it can lead to excess protein in the body and lack of fat and carbohydrates. To avoid such distortions, monitor the balance of your menu closely. In addition, it will not be superfluous to take vitamin complexes.
If we touch on the topic of physical exercise, then here, too, certain mistakes may appear that will prevent you from losing weight within a month. People who are not physically ready find it difficult to maintain a good exercise pace, 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 consume fat reserves only after twenty minutes of continuous physical activity. Until then, he had enough energy, which was originally.
Any changes in diet and physical activity should be approached with caution by people suffering from chronic diseases. Diet and the slightest change in the menu can be dangerous for those who have been diagnosed with diseases of the digestive tract. But active physical activity can be bad for the health of people who have problems with the musculoskeletal system or cardiovascular system.
How not to roll back to the beginning
When it comes to losing weight, it is important not only to lose weight, but also to manage to maintain the brilliant results obtained. Many people know how to achieve great results, but after a few months, they fall back to their starting position, and again they have to think about how to lose weight in one month. The first thing that should not be allowed to prevent the previous size from returning is the return of products from the forbidden list to your table. Sometimes on holidays, of course, you can treat yourself to a little pickle, bacon or sweets, but nothing 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 keep your digestive tract firm. Five or six times a day will also increase your metabolism, which means it will keep your weight stable.
The second problem, which returns pounds, is decreased activity. During the period when you set a goal to lose weight in one month, you exercise regularly and productively, at a good pace. If after this period you sharply reduce the speed of exercise, then weight gain may occur. Therefore, it is best to initially choose for yourself a training schedule that you can observe not only in this month of weight loss emergency, but also after it.
The most affordable way to keep your figure in perfect shape 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 a person to take 10 thousand steps a day. But in order to accurately control this indicator, you will have to purchase a special device - a pedometer. Usually, it attaches to the waist of your pants or skirt, and, in response to lower body movement, records your every step.
If this is not enough, and you notice that the weight is starting to creep up, then add a few sessions a week with other exercises. It can be any active activity that gives you pleasure.
- Yoga.
- Jump rope.
- Exercise with circles.
- Skates.
So as not to miss that alarm bell, when you can start gaining weight again, make it a rule to weigh yourself once a week. But women can have their own nuances here - these are features of their organism. Due to the hormonal spikes associated with the monthly cycle, weight tends to fluctuate over the course of a week. Moreover, the mass jump distance sometimes reaches three kilograms. This has nothing to do with the actual weight, which can negatively affect the numbers. Therefore, in order not to get upset in vain, women should strictly follow the rule of weighing 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 restroom.
Will come to the rescue to maintain weight at the end of the month of intense weight loss and folk remedies. One of them is a ginger drink that inhibits hunger. To prepare it, you will need:
- ginger root;
- Dear;
- lemons.
To make one serving of this spicy drink, grate the ginger on a fine grater until it's enough for a teaspoon. Pour boiling water over the ginger (200 ml), sprinkle with lemon slices. When the infusion has cooled to a pleasant temperature, add a teaspoon of honey to it. It can not be added to boiling water, as 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 proper time planning and a desire to act, the result will not be far off. Make this one-month program the start of a new lifestyle so you don't have to worry about losing weight anymore. What's more, proper nutrition and regular exercise will heal your body and even rejuvenate you.