Many people think about how to lose weight by a certain date to be on top on an important day. Particularly extreme begin implementing these plans a week, or even three to five days before the set date. This can help in a situation where you only need to lose one - a maximum of two extra kilos. But with more severe obesity, you need to think about how to lose weight in at least a month. In this case, a person will not only have time to achieve visible results but will also be able to consolidate his success.
To lose weight in a month, you need to seriously revise the contents of the refrigerator and rebuild the nutrition plan completely. You also need to create a new daily routine to provide adequate time for exercise. With such a thoughtful approach, weight loss in a month can reach several kilograms, which separates you from your ideal shape.
Expected results
Let's first dispel the myths of the question of how much you can lose in a month. The internet is full of high promises that with an integrated approach it is not difficult to lose weight with a dozen kilos in 30 days. This statement is only partially true, as much depends on the original weight of a person. With considerable overweight, it is really fair to say that it is quite possible to lose 10 kg in a month.
But if your figure is already almost perfect, then such a strong weight loss simply can not be. The body will never get rid of its precious kilograms, and why bring it to a state of thinness that has nothing to do with harmony? Therefore, in order not to go to extremes, you must first calculate your ideal weight using online BMI calculators. Maybe you do not need to resort to diets, but it will be enough just to remove excess fluid from the body. And thanks to this, there will be a "plummet" for the unlucky few kilos.
Nutritionists believe that it is normal for the body to lose a kilogram of excess weight weekly. In the first week, it is allowed to lose two kilos. This happens precisely because of the withdrawal of excess fluid from the body. So if you manage to lose four to five pounds in a month, this will be the norm. Otherwise, your health may be harmed. The advantage of this weight loss rate is its long term effect. You can lose several kilos in less time, but in addition to health problems, this promises a rapid weight gain, which will even surpass the initial indicators of weight.
To reach your goal and lose weight in a month, you must adhere to several key rules:
- do not overeat;
- maintain water balance;
- do not drink food;
- eat dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a full sleep regime;
- take rest days between workouts.
The first point is apparently self-explanatory, but some people may have trouble not overeating. To prevent this, try to concentrate your attention fully on the process of food consumption while eating. To do this, protect yourself from distractions such as books, newspapers or television. When you are busy getting some information, you are simply not aware of how treats happen after spoon 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 "stir up" the metabolism, accelerating the blood, which will quickly begin to supply cells with oxygen, which will allow you to lose weight. It is recommended to drink not cold but a little warm water as it is better for digestion. But at the same time you can not drink food because it will lead to a deterioration of the digestive process. It is best to drink a glass of water twenty minutes before a meal, and after a meal, wait an hour before drinking.
From beverages, green tea without sugar is allowed, but from alcohol for thirty days you will have to forget it to lose weight. The point is not only that many alcoholic beverages are high in calories but also that they stimulate the appetite. If you give up and drink at least a little, then you will immediately be attracted to chewing some salt.
You will also need to consume salt to a minimum as it retains fluid in the body and disrupts weight loss.
We make the right diet
There are no good monthly diets. Nutritionists warn people against following any monthly restrictions as strict diets can not be adhered to for more than 10-14 days. The safest way to lose weight in a month is to switch to a full, healthy diet. To start losing weight, a person does not have to resort to low-calorie diets that do not require more than 800-900 calories a day.
It is better that the daily menu consists of full meals, with a total caloric value of 1200-1500 kcal. You need to evenly cut down on the energy value of your diet so as not to drive your body into stress. To do this, determine the calorie content of food that you consume 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.
| Measures | Peculiarities |
| You will need to completely change the list of foods that you can now eat. | The basis of the diet should be fresh or stewed vegetables (with the exception of potatoes); lean meat, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented milk products; fresh herbs; porridge; yeast-free or wholemeal bread. For a month, you will have to exclude grapes and bananas from fruits, which will interfere with weight loss due to their high calorie content. |
| The approach to cooking needs to change. | All products are recommended to be boiled, stewed or steamed and with a minimum of addition of vegetable oil. |
| Look for vegetables with negative calories. | One of the most effective vegetables for the diet is celery. To assimilate it, the body consumes more calories than it carries in itself. |
By removing some of the foods, you will notice positive changes in the figure after two weeks. If you can not give up sugar, then replace it with honey. For example, cottage cheese with a teaspoon of honey instead of sugar is even more delicious.
For a month, completely exclude from the diet:
- smoked meat;
- canned food;
- fried foods;
- cakes and sweets;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fat;
- semi-finished products;
- pickled vegetables.
Meals should be complete and include the daily intake of proteins, fats and carbohydrates. You can calculate them using online calculators. And to lose weight fast too, focus on foods rich in protein. Calculate your diet menu so that there are 4 grams of protein per kilogram of your weight. They are necessary for physical exertion, without which it will not be possible to lose weight in a month.
In order for the body to function well during exercise, it must consume large amounts of glucose. Its main supplier is carbohydrates. However, when the consumption of glucose-containing foods falls below the diet, the smart body begins to produce it from fat stored on the sides and from protein. You can not stick to this protein-rich diet for more than a month. Then switch to a balanced diet where the protein content does not get so high. In addition, this cure is contraindicated in people with diabetes. To lose weight fast, switch to fractionated meals.
Eat breakfast early, no later thanYou can load your body with slow carbs: oatmeal or other cereals and a boiled egg. 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 curd again. And for dinner you can cook chicken fillet and eat a vegetable salad.
Runs to a slim body
Without regular fitness or other forms of physical activity, a person will not be able to consume more calories than they consume, and consequently 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 a professional trainer for your service who will suggest an effective program based on your parameters and options. The most effective exercise for burning calories is cardiovascular exercise. These include:
- exercise bike;
- treadmill;
- imitation of rowing;
- skipping rope;
- stepper;
- orbitrek.
The instructor will also ask you to work your arms and lower body to tighten your muscles. The deadlift exercise is perfect for this purpose. Its essence is to lift the barbell. This involves the muscles of the arms, legs, body and press. A fitness trainer will suggest 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 thinks about losing weight in a month will be able to master running. Therefore, he can initially practice walking with a tempo change. You have to walk a distance of several kilometers that 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 an entire hour to a quick walk, divide that period into parts and go into segments. Buy comfortable sports shoes so that your feet can withstand the load with maximum comfort.
To lose weight, you can also perform the complex at home. The following exercise is suitable for training the abdominal muscles. Lie on your back on the floor, put your hands behind your head and spread your elbows far apart. Bend your legs at a 45 degree angle and lift them up. This will put pressure on the lower press. Then start lifting your head up, try to reach your chin to your chest and return to the starting position. Repeat this movement 10-20 times. If you can not keep your feet up, it is okay for beginners to put them on a chair or sofa.
Then do one of the plank exercises. Lie on the rug, roll over on your 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, hold on to this position for half a minute, but with each subsequent workout, the standing time in the bar increases. Do the same for the other side of the body.
The next exercise will train your glutes and give your arms and abdominal muscles rest. Lying on your back, bend your legs, place your hands, palms down, along your torso. Exhale and lift your hips as high as you can. Lock for 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 not overwork yourself. Daily training will not give good results due to the fact that the body will not have time to recover strength. Every professional athlete will tell you: to lose weight, you need to train every other day. It is on the day of rest that muscle tissue grows. But it is important that weight loss is due to the melting of adipose tissue, and not muscle.
Do not forget the traditional warm-up before training, which will help warm up the muscles for the upcoming stress. This will save you the risk of sprains. You need to warm up if you are a beginner and decide to just go on the treadmill.
What pharmacists have to offer
The topic of medication that will 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 seek the advice of a doctor who will decide whether you should in principle resort to the help of special drugs. A medical specialist will prescribe tests, based on the results, that 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, a remedy in the form of capsules or tea works to restore metabolic processes in the body. It also has a laxative effect, due to which the intestines naturally get rid of waste products faster. The drug affects the human brain by causing it to send satiety signals while eating. However, this drug should not be taken by people suffering from liver or kidney failure.
In the form of tablets, tea and coffee, you can also find another drug at the pharmacy counters. Its main active ingredient is an exotic guava fruit extract, native to South America. The drug normalizes the metabolism, due to which fat cells are broken down faster and remove toxins and toxins from the body. This remedy normalizes acidity and cholesterol levels. The preparation in the form of tea actively removes excess fluid, and coffee affects the focus on satiety, suppresses the feeling of hunger, allowing you to lose weight. However, this drug should not be taken by people with insomnia. Also, absolutely all weight loss products are banned for women during pregnancy and breastfeeding.
In order not to expose your health to unnecessary risks, it is better not to take strong drugs and give preference to those that work in a more natural way. For example, such a simple remedy (which can be bought not only in a pharmacy but also in a supermarket) as dietary fiber will help to lose weight in a month. With proper nutrition, you should already be getting plenty of it with vegetables and fruits. But for example, in winter, when you do not spend much on fresh fruit, fiber in powder or granules will become indispensable. It can simply be mixed with kefir and eaten as yogurt. Fiber is not assimilated by the body and comes out of it practically in its original form, on the road and cleanses mucus accumulated there from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered harmless. These are dietary fibers concentrated in a tablet, which, when they enter the stomach, swell up and take up all its space. A person eats less and fiber leaving the body cleanses the intestines. However, this drug is contraindicated in diseases of the gastrointestinal tract or malignant tumors.
What mistakes to avoid
To have time to lose weight in just one month within a certain important date for you, but to do it correctly and without affecting health, you need to monitor the accuracy of the implementation of all points in the set of actions. For example, you can not abruptly switch to a new type of food. Even a healthy diet that you jump to in one go, the body, accustomed to tasty but unhealthy food, is easily perceived as a diet. In this case, he will start storing each received calorie and store it in the form of fat cells throughout the body.
As a rule, people who urgently want to lose weight do not think about this for the first time, and in the past they have resorted to various express diets. The body remembered this as a stressful period to be experienced with maximum reserves. And therefore, a healthy diet will already be confused with a diet. Therefore, slowly switch to a new diet so as not to see the opposite of the desired body relief in the mirror. Gradually reduce the portion sizes and include fruits and vegetables in the menu.
Separately, it is worth mentioning snacks, of which there should be at least two a day - with five meals a day and one more - with six meals a day. You can not use juice for this, nor freshly squeezed, and even more popular now smoothies. They contain a large amount of sugar, due to which they are high in calories. In addition, any freshly squeezed juice is like a "sugar bomb" for the body. If there is a fruit, sugar from it gradually enters the body while you chew on the pulp. And with juice, it happens lightning fast.
Therefore, it is better to snack on fresh fruit. But their number should also not exceed 150-160 grams a day. It can be:
- a large pear or apple;
- a pair of mandarins;
- frozen or dried fruit is also allowed.
Unlike other products that are not recommended for consumption after six o'clock in the evening, fruits may be enjoyed later. But two hours before going to bed, it is unacceptable to already eat them. Otherwise, your blood sugar will rise and prevent you from falling asleep normally.
When it comes to healthy nutrition, it is especially emphasized that it must be complete, containing all the components necessary for the normal functioning of the body. In an attempt to lose weight in a month, some people completely give up fat and carbohydrates and lean on proteins. But it can not be done as it can eventually result in an excess of protein in the body and a lack of fat and carbohydrates. To avoid such distortions, carefully monitor the balance in your menu. In addition, it will not be superfluous to take vitamin complexes.
If we touch on the subject of physical exercise, then here too certain errors can occur that prevent you from losing weight within a month. Physically unprepared people have a hard time maintaining a good training pace and they get tired after ten to fifteen minutes. But such training, even intense, will not give the desired effect, as the body only begins to consume fat reserves after twenty minutes of continuous physical activity. Until then, he has enough energy, which is in the first place.
Any change in diet and physical activity should be treated carefully by people suffering from chronic diseases. Diets and the slightest changes in the menu can be dangerous for those who have been diagnosed with diseases of the gastrointestinal tract. However, active physical activity can adversely affect the health of people who have musculoskeletal or cardiovascular problems.
How not to roll back to the beginning
In terms of weight loss, it is important not only to lose weight but also to be able to maintain the brilliant results achieved. Many people know how to achieve amazing results, but after a few months, they fall back to their starting positions, and again, they have to think about how to lose weight in a month. The first thing that should not be allowed so that the previous sizes do not return is the return of products from the banned list to your table. Occasionally on holidays you can of course treat yourself to 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 keep your gastrointestinal tract toned. Five or six meals a day will also boost your metabolism, which means it will keep your weight stable.
The second problem, due to which the pounds are returned, has fallen in activity. During the period when you set yourself the goal of losing weight in a month, you trained regularly and productively at a good pace. If you sharply reduce your sports pace after this period, weight gain may occur. Therefore, it is best in the first instance to choose such an exercise plan that you can observe not only in this emergency month of weight loss but also after.
The most affordable way to keep your figure in perfect condition is daily walking at a fast pace. Or you just have to go more: in order not to get better, it is enough for a person to take 10 thousand steps a day. But to accurately control this indicator, 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 the movements of the lower body, you record every step.
If this is not enough and you notice that the weight started to creep up, then add a few sessions a week with other exercises. It can be any active activity that gives you joy.
- Yoga.
- Skipping rope.
- Exercises with barbell.
- Roller skating.
In order not to miss the alarm bell when the weight can start to grow again, make a rule to weigh yourself once a week. But women can have their own nuances here - those are the functions of their organisms. Due to hormonal increases associated with a monthly cycle, the weight is likely to fluctuate over the course of a week. Moreover, the range of mass jumps sometimes reaches three kilos. This has nothing to do with real weight, which can negatively affect the figure. Therefore, in order not to get upset in vain, women should especially 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 acting to lose weight again. Both women and men should weigh themselves in the morning on an empty stomach after toilet visits.
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 a ginger drink that blocks hunger. To prepare it, you will need:
- Ginger root;
- honey;
- lemon.
To make one serving of this spicy beverage, grate the ginger root on a fine grater so that it is enough for a teaspoon. Pour boiling water over the ginger (200 ml), add a slice of lemon. Once the infusion has cooled to a comfortable 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 meals.
Losing weight within a month is not an impossible task, as with the right planning of your time and the desire to act, the result will not be far away. Make this one-month program the start of a new lifestyle so you no longer have to worry about losing weight. What's more, proper nutrition and regular exercise will heal your body and even rejuvenate you.