Many people think about how to lose weight by a certain date to be on top on an important day. Extremely extreme begin to implement these plans a week, or even three to five days before the scheduled date. This can help in a situation where you need to lose only one - at most, two extra pounds. But with more severe overweight, 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 review the contents of the refrigerator and completely rebuild the diet plan. You also need to create a new daily routine to allow enough time for exercise. With such a thoughtful approach, weight loss in a month can reach several pounds, which separates you from your ideal shape.
Expected results
First, let's break down the myths about the question of how much weight you can lose in a month. The internet is full of powerful promises that, with a comprehensive approach, it is not difficult to lose weight by a dozen pounds in 30 days. This statement is only partially true, as much depends on a person's initial weight. With significant overweight, it is really fair to say that you are very likely to lose 10 pounds in a month.
But if your figure is already almost perfect, then such a strong weight loss just can not be. The body will never want to lose its precious pounds and why bring it to a state of thinness, which 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 just to remove excess fluid from the body. And thanks to this there will be a "drop" for the unfortunate couple of pounds.
Nutritionists believe that it is normal for the body to lose a pound of extra weight per week. In the first week, weight loss of two kilos is allowed. This is 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 rule. Otherwise, it may harm your health. The advantage of this weight loss rate is its long-term effect. You can lose more pounds in less time, but in addition to health problems, this promises rapid weight gain, which will exceed even the initial indicators on the scales.
To achieve your goal and lose weight in a month, you must follow a few basic rules:
- do not eat too much;
- maintaining water balance.
- Do not drink food.
- to dine three hours before bedtime.
- completely abandon alcoholic beverages.
- maintain a complete sleep pattern.
- take rest days between workouts.
The first point may seem obvious, but some people may have trouble eating too much. To prevent this, try to focus your full attention on the process of eating while eating. To do this, protect yourself from distractions such as books, newspapers or television. When you are busy receiving some information, you just do not pay attention to how the goodies get into your mouth spoon by spoon.
It is also important to maintain a balanced body of water by drinking one and a half to two liters of clean water a day. Water will help to "upset" the metabolism, will 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, but slightly warm water, as it is better for digestion. But at the same time, you can not drink food, because this will lead to a worsening of the digestive process. It is best to drink a glass of water twenty minutes before a meal and after a meal you should wait an hour before drinking it.
Drinks allow green tea without sugar, but from alcohol for thirty days you should forget 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 even a little, then you will immediately be tempted to chew something salty.
You should also consume salt to a minimum, as it retains fluids in the body and prevents weight loss.
We shape the right diet
There are no good monthly diets. Nutritionists warn people not to follow any monthly restrictions, as 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 that do not require more than 800-900 calories per day.
It is better for the daily menu to consist 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 stress the body. To do this, determine the calorie content of the food 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.
| Meters | Specific features |
| You need to completely change the list of foods you can eat now. | The basis of the diet should be fresh or cooked 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 or wholemeal bread. For a month, you should exclude grapes and bananas from fruits, which will prevent weight loss due to their high calorie content. |
| The approach to food preparation needs to change. | All products are recommended to be boiled, boiled or steamed and with minimal addition of vegetable oil. |
| Look for vegetables with negative calories. | One of the most effective vegetables in the diet is celery. To assimilate it, the body expends more calories than it transports on its own. |
By removing some of the food, you will notice positive changes in shape after two weeks. If you can not give up sugar, replace it with honey. For example, cottage cheese with a teaspoon of honey instead of sugar is even tastier.
For one month, you should completely exclude from the diet:
- smoked meats;
- canned food?
- fried foods?
- pastries and sweets;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fat?
- semi-finished products;
- pickled vegetables.
Meals should be complete and include a daily intake of protein, fat and carbohydrates. You can calculate them using electronic calculators. And to lose weight fast, you need to focus on protein-rich foods. Calculate your diet so that there are 4 grams of protein per kilogram of your weight. They are essential for physical exercise, without which it will not be possible to lose weight in a month.
In order 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 glucose-containing foods decreases during the diet, the intelligent body begins to produce it from fat stored in the ribs and from protein. You can not follow 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 the body with crude carbohydrates: oatmeal or other cereals and a boiled egg. After an hour, drink a snack with an apple and a handful of nuts. After a while, dine on lean meat or fish, vegetable salad. You can also eat soup or borscht. After an hour, nibble on the curd again. And for dinner, you can boil chicken fillet and eat a vegetable salad.
Running on a slim body
Without regular physical activity or other types of physical activity, a person will not be able to expend more calories than he consumes and, consequently, lose weight. To lose the desired amount of pounds in a month, you can go to the gym or exercise at home. The first way is good because there will be a professional trainer at your service who will suggest you an effective program based on your parameters and capabilities. The most effective exercise for burning calories is cardiovascular exercise. These include:
- exercise bike;
- TREADMILL;
- imitation of rowing;
- jumping rope;
- stepper;
- orbitrek.
The trainer will also ask you to work your arms and lower body to tighten your muscles. Deadlift is perfect for this purpose. Its essence is to raise the bar. This includes the muscles of the arms, legs, body and press. A trainer will suggest the most effective types of this exercise for different belts for women and men.
The easiest and most effective way to lose weight is by walking and running. Not everyone who is thinking of losing weight in a month will be able to conquer running. Therefore, in the beginning he can practice walking with a change of pace. You have to walk a distance of many kilometers, which you can cover in an hour. As the overall strength increases, the distance will increase. If there is no opportunity or time to spend an entire hour on a brisk walk, then divide this period into parts and go to sections. Buy comfortable sneakers so that your feet can withstand the load with maximum comfort.
To lose weight, you can also run the band at home. The following exercise is suitable for exercising the abdominal muscles. Lie on your back on the floor, place your hands behind your head and open your elbows. Bend your legs at a 45 degree angle and lift them. This will put pressure on the lower press. Then start lifting 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 not keep your feet up, it is okay for beginners to put them on a chair or sofa.
Next, do one of the board exercises. Lie on the mat, roll 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. Initially, stay in this position for half a minute, but with each subsequent workout, increase the standing time on the bar. Do the same for the other side of the body.
The next exercise will work your buttocks and relax your arms and abs. Lie on your back, bend your legs, place your hands, palms down, along your torso. Exhale and raise 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 exaggerate yourself. Daily training will not give good results due to the fact that the body will not have time to regain strength. Every professional athlete will tell you: to lose weight, you need to train every other day. On the day of rest, the muscle tissue grows. But it is important that weight loss is due to the melting of adipose tissue, not muscle.
Do not forget the traditional pre-workout warm-up, 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 walk down the aisle.
What pharmacists have to offer
The issue of drugs that will help you lose weight in just one month is difficult, since any drug 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 if you need, in principle, to resort to the help of special drugs. A specialist doctor will prescribe tests, based on the results of which he will decide and choose the most effective and safe means to lose weight.
What can you expect from such drugs, commonly called slimming pills? For example, a drug in the form of capsules or tea restores metabolic processes in the body. It also has a laxative effect, due to which the intestines naturally get rid of useless products faster. The treatment affects the human brain by forcing it to send satiety signals while eating. But this medicine should not be taken by people with hepatic or renal insufficiency.
In the form of tablets, tea and coffee, you can also find other medicine on the counter of pharmacies. Its main active ingredient is an exotic guava fruit extract, 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 medicine normalizes acidity and cholesterol levels. The preparation in the form of tea actively removes excess fluid and coffee affects the focus of satiety, suppressing the feeling of hunger, which allows you to lose weight. But this medicine should not be taken by people with insomnia. Also, all slimming products for women during pregnancy and breastfeeding are strictly forbidden.
In order not to expose your health to unnecessary risks, it is better to do it without taking strong drugs and prefer those that work in a more natural way. For example, such a simple treatment (which can be bought not only in a pharmacy, but also in supermarkets) such as dietary fiber will help you lose weight in a month. With the right diet, you should already be getting plenty of vegetables and fruits. But, for example, in winter, when you do not spend much on fresh fruit, powdered fiber or grains will become necessary. It can simply be mixed with kefir and consumed as yogurt. The fibers are not assimilated by the body and come out of it practically in their original form, along the way, clearing the mucus that accumulates there from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered harmless. These are dietary fibers concentrated in one tablet, which, when they enter the stomach, swell, occupying its entire space. A person eats less and 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
To have time to lose weight in just one month until a certain important date for you, but to do it right and without harm to health, you need to monitor the accuracy of the application of all points of the set of actions. For example, you can not abruptly switch to a new type of food. Even a healthy diet, in which you jump with a fall, the body, accustomed to tasty but unhealthy food, is easily perceived as 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 want to lose weight urgently do not think about it for the first time and in the past have resorted to various express diets. The body remembered it as a stressful period to be experienced with maximum reserves. And therefore, a healthy diet will already be confused with 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 on the menu.
Separately, it is worth mentioning the snacks, of which there should be at least two a day - with five meals a day and another - with six meals a day. You can not use juices for this, even freshly squeezed, and even more popular smoothies. They contain a large amount of sugar, due to which it is rich in calories. In addition, 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 at lightning speed.
Therefore, it is better to eat fresh fruit. But their number should not exceed 150-160 grams per day. May be:
- a large pear or apple.
- a pair of tangerines;
- Frozen or dried fruits are also allowed.
Unlike other products that are not recommended for consumption after six in the evening, you are allowed to enjoy the fruit later. But two hours before going to bed, it is unacceptable to eat them already. Otherwise, your blood sugar will rise and prevent you from sleeping normally.
With regard to healthy eating, it is emphasized that it should be complete, contain all the necessary ingredients for the normal functioning of the body. In an effort to lose weight in a month, some people completely give up fats and carbohydrates, relying on protein. But this can not be done, as 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 balance of your menu. In addition, it will not be unnecessary to take vitamin complexes.
If we touch on the issue of physical exercise, then here too some mistakes can occur that will prevent you from losing weight within a month. Physically unprepared people find it difficult to maintain a good rhythm of exercise and get tired after ten to fifteen minutes. But such a workout, even intense, will not bring the desired result, since the body begins to consume fat reserves only after twenty minutes of continuous physical activity. Until then it has enough energy, which it is initially.
Any changes in diet and physical activity should be approached carefully by people suffering from chronic conditions. Diets and the slightest changes in the menu can be dangerous for those who have been diagnosed with gastrointestinal diseases. But active physical activity can negatively affect the health of people who have problems with the musculoskeletal system or the cardiovascular system.
How not to go back to the beginning
When it comes to weight loss, it is important not only to lose weight, but also to be able to maintain the brilliant results you have. Many people know how to achieve amazing results, but after a few months, they fall back into their original positions and again have to think about how to lose weight in a month. The first thing that should not be allowed to not return the previous sizes is the return of products from the banned list to your table. Occasionally on holiday, of course, you can 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 contain about a kilo of vegetables and fruits. They are rich in fiber and will hold your gastrointestinal tract. Five or six meals a day will also boost your metabolism, which means it will keep your weight steady.
The second problem, due to which the pounds are returned, is the reduction of activity. During the period when you set yourself the goal of losing weight in a month, you exercised regularly and productively, at a good pace. If after this period you sharply reduce the pace of sports, then weight gain may occur. Therefore, it is better to first choose for yourself such a training program that you can observe not only in this extraordinary month of weight loss, but also after.
The most economical way to keep your figure in perfect shape is to walk briskly every day. Or you just have to walk more: in order not to get better, it is enough for one person to take 10 thousand steps a day. But to accurately check this indicator, you need to buy a special device - a pedometer. As a rule, it is fastened in the middle of your pants or skirt and, in response to the movements of the lower body, records your every step.
If this is not enough and you notice that the weight started to rise, then add a few sessions a week with other exercises. It can be any active activity that brings you pleasure.
- Yoga.
- Jumping rope.
- Exercises with hoop.
- Roller skating.
To avoid losing this alarm, when the weight can start to rise again, make it a rule to weigh yourself once a week. But women can have their own nuances here - these are the characteristics of their bodies. Due to the hormonal increases associated with a monthly cycle, weight is likely to fluctuate over the course of a week. In addition, the range of mass jumps sometimes reaches three kilograms. This has nothing to do with the actual weight, which can negatively affect the silhouette. Therefore, in order not to be upset in vain, women should follow the rule of weighing very strictly 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 on an empty stomach in the morning after using the toilet.
He will come to the rescue to maintain the 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;
- honey;
- lemon.
To make a portion of this spicy drink, grate the ginger root on a fine grater so that it is enough for a teaspoon. Pour boiling water over the 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 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 in a month is not an impossible task, since with the right planning of your time and the desire to act, the result will not be far away. Make this one month plan the beginning of a new lifestyle so that you no longer have to worry about losing weight. In addition, proper nutrition and regular exercise will heal your body and even rejuvenate it.