Many people are pondering how to lose weight by a certain date to be on top on an important day. In a particularly extreme way, these plans begin to be implemented a week or even three to five days before the agreed date. This can help in a situation where you only need to lose one - two extra pounds at most. However, if you are more overweight, you need to think about how you can lose weight in at least a month. In this case, not only does a person have time to see visible results, but they can also cement their success.
In order to lose weight in a month, you need to seriously revise the contents of the refrigerator and completely recreate the nutrition plan. You will also need to create a new daily routine in order to have enough time to exercise. With such a thoughtful approach, weight loss can reach several kilograms in a month, separating you from your ideal shape.
expected results
First, let's dispel the myths about how much can you lose weight in a month. The internet is full of loud promises that using an integrated approach it won't be difficult to lose a dozen pounds in 30 days. This statement is only partially correct, as a lot depends on a person's initial weight. If you are significantly overweight, you can really say that it is quite possible to lose 10 kg in a month.
But if your figure is almost perfect, then such a severe weight loss just can't be. The body will never want to part with its precious kilograms, and why bring it into a state of slimness that has nothing to do with harmony? In order not to go to extremes, you should therefore first calculate your ideal weight with an online BMI calculator. Perhaps you do not need to resort to dieting, but it is enough just to remove excess fluids from the body. And thanks to that there will be a "lowering" for the unfortunate few kilograms.
Nutritionists believe that it is normal for the body to lose a kilogram of excess weight every week. In the first week, a weight loss of two pounds is allowed. It does this precisely by drawing excess fluid from the body. So if you lose four to five kilograms in a month, this is the norm. Otherwise your health could be harmed. The advantage of this weight loss is the long-term effect. You can lose more kilograms in a shorter time, but this, in addition to health problems, promises rapid weight gain, which even exceeds the first indicators on the scales.
In order to achieve your goal and lose weight in a month, you need to adhere to several important rules:
- don't overeat;
- Maintain water balance;
- do not drink food;
- have dinner three hours before bedtime;
- completely refrain from alcoholic beverages;
- observe a full sleep regime;
- Insert rest days between training units.
The first point seems self-explanatory, but some people may have trouble not overeating. To prevent this from happening, try to concentrate your attention completely on the process of eating food while you are eating. To do this, protect yourself from distractions such as books, newspapers or television. When you're busy getting information, just don't pay attention to how spoon after spoon 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 helps "stimulate" the metabolism, speeds up the blood, which quickly supplies the cells with oxygen, which allows you to lose weight. It is recommended to drink slightly warm water, not cold, as it is better for digestion. But at the same time, you can not drink food, as this leads to a deterioration in the digestive process. It is best to have a glass of water twenty minutes before a meal, and after a meal you must wait an hour before drinking it.
From drinks, green tea is allowed without sugar, but you need to forget about alcohol for thirty days in order to lose weight. The point is, many alcoholic beverages are not only high in calories but also stimulate the appetite. If you give up and drink at least a little, you are instantly drawn to chew something salty.
You also need to keep salt to a minimum as it will keep fluids in the body and interfere with weight loss.
We form the right nutrition
There are no good monthly diets. Nutritionists warn against adhering to monthly restrictions, since strict diets cannot be followed for more than 10-14 days. The safest way to lose weight in a month is by switching to a full, healthy diet. To start losing weight, a person does not have to resort to low-calorie diets that require no more than 800-900 calories per day.
It is better that the menu of the day consists of full meals with a total caloric value of 1200-1500 kcal. You need to gently 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 eat during the day and subtract 100-200 calories from this number every day. Do this until you have the calories you need to lose weight.
| middle | particularities |
| You need to completely change the list of foods you can eat right now. | The basis of the diet should be fresh or steamed 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 whole grain bread. For a month you need to exclude grapes and bananas from fruits, which interferes with weight loss due to their high calorie content. |
| The approach to food preparation needs to be changed. | It is recommended to boil, stew or steam all products, adding a minimum of vegetable oil. |
| Look for vegetables with negative calorie content. | One of the most effective vegetables for nutrition is celery. In order to absorb it, the body uses more calories than it contains. |
By removing some foods, you will see positive changes in figure after two weeks. If you can't do without sugar, replace it with honey. For example, cottage cheese is even tastier with a teaspoon of honey instead of sugar.
For a month you need to completely exclude from the diet:
- smoked meat;
- Canned food;
- fried dishes;
- Pastries 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 with online calculators. And in order to lose weight quickly too, you need to focus on foods rich in protein. Calculate your eating plan so that there are 4 grams of protein per pound 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 needs to absorb large amounts of glucose. Its main source is carbohydrates. But if the intake of glucose-containing foods decreases during the diet, the smart body begins to produce them from fat stored on the sides and from protein. You can't go on this high protein diet for more than a month. Then switch to a balanced diet that is not as high in protein. In addition, this regimen is contraindicated in people with diabetes. To lose weight quickly, you need to switch to fractionated meals.
Have breakfast early, no later than 10 a. m. You can load the body on slow carbohydrates: oatmeal or other cereals and a boiled egg. After an hour, have a snack with an apple and a handful of nuts. After a while, dine with lean meat or fish, vegetable salad. You can also have soup or borscht. After an hour, snack on the quark again. And for dinner, you can cook chicken fillet and eat a vegetable salad.
Running to a slim body
Without regular fitness or other types of physical activity, a person cannot burn more calories than they consume and lose weight accordingly. 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 it has a professional trainer at your disposal who will suggest an effective program based on your parameters and skills. The most effective exercise for burning calories is cardiovascular exercise. These include:
- Exercise bike;
- Racetrack;
- Imitation of rowing;
- Jump rope;
- Stepper;
- orbitrek.
The instructor will also ask you to exercise your arms and lower body to tone your muscles. The deadlift exercise is perfect for this. Its essence is to lift the barbell. This affects the muscles of the arms, legs, body, and press. A fitness trainer suggests 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 is thinking of losing weight in a month will be able to master running. Therefore, he can practice walking with a change of tempo at the beginning. You have to cover a distance of several kilometers, which you can cover in an hour. The greater the overall endurance, the greater the distance. If there is no opportunity or time to devote a full hour to a short walk, divide that time into parts and walk into segments. Buy comfortable sports shoes so that your feet can withstand the stress with maximum comfort.
Also, to lose weight, you can do the complex at home. The following exercise is suitable for exercising the abdominal muscles. Lie on your back on the floor, put your hands behind your head and spread your elbows wide apart. Bend your legs at a 45-degree angle and lift them up. This puts a load on the lower press. Then start lifting your head, trying to reach your chin up to your chest, and then return to the starting position. Repeat this movement 10-20 times. If you can't keep your feet up, it's okay for beginners to put them on a chair or sofa.
Then do one of the plank exercises. Lying on the carpet, roll on your side and support on your bent arm. Lift your body off the floor in a straight line, from your feet to your head. Hold this position for half a minute at first, but increase the standing time in the bar with each additional workout. Do the same for the other side of your body.
The next exercise works your glutes and gives your arms and abs a break. Lie on your back, bend your legs, place your hands along your torso, palms down. Exhale and lift your hips as high as possible. Snap in for a few seconds and return to starting position as you inhale. Repeat this exercise 10-20 times.
Wherever you choose to practice, remember that you cannot overexert yourself. Daily exercise does not give good results because the body does not have time to restore strength. Any professional athlete will tell you: to lose weight, you need to exercise every other day. On the rest day, the muscle tissue grows. However, it is important that the weight loss is due to the melting of the fat tissue, not the muscles.
Don't forget the traditional pre-workout warm-up that will help warm up the muscles for the stress ahead. This saves you the risk of sprains. You need to warm up if you are a beginner and you decide to just run on the treadmill.
What pharmacists have to offer
The subject of drugs that will help you lose weight in just a month is difficult as each drug 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 to resort to special drugs in principle. A specialist doctor prescribes tests, on the basis of which he will make a decision and choose the most effective and safe means of losing 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, which naturally clears the bowel of waste products faster. The agent affects the human brain by sending satiety signals while eating. However, this drug should not be used by people with hepatic or renal insufficiency.
Another drug can be found on pharmacy counters in the form of tablets, tea and coffee. Its main active ingredient is an exotic guava fruit extract that is native to South America. The drug normalizes metabolism, due to which fat cells break down faster, and toxins and toxins are removed from the body. This remedy normalizes acid and cholesterol levels. The preparation in the form of tea actively removes excess liquid, and coffee affects the focus of satiety and suppresses the feeling of hunger, which allows you to lose weight. However, this drug should not be used by those with insomnia. In addition, absolutely all weight loss products for women are prohibited during pregnancy and breastfeeding.
In order not to expose your health to unnecessary risks, it is better to refrain from using strong drugs, giving preference to those that act 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 fiber will help you lose weight in a month. With the right diet, you should get plenty of them with vegetables and fruits. But in winter, for example, when you don't spend a lot on fresh fruit, fiber in powder or granules becomes indispensable. It can simply be mixed with kefir and eaten like yogurt. Fiber is not absorbed by the body and comes out of it practically in its original form by cleaning the mucus that has accumulated there from the stomach and intestinal walls.
Microcrystalline cellulose (MCC) is also considered harmless. This is fiber concentrated in a tablet that, when it gets into the stomach, swells and takes up all of the 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 should be avoided
In order to have time to lose weight in just a month to a certain date that is important to you, but to do it correctly and without prejudice to your health, you need to monitor the accuracy of the implementation of all points of the package of measures. For example, you cannot suddenly switch to a new food. Even a healthy diet that you jump to in one fell swoop can easily perceive the body, which is used to tasty but unhealthy food, as a diet. In this case, he begins to store every calorie received and store them in the form of fat cells throughout the body.
As a rule, people who are desperate to lose weight are not thinking about it for the first time and have resorted to various express diets in the past. The body remembered a stressful time that must be experienced with maximum reserves. And that's why a healthy diet is already being mistaken for a diet. So in order not to see the opposite of the desired body relief in the mirror, slowly switch to a new diet. Gradually reduce the portion sizes and include fruits and vegetables in the menu.
Separately, snacks should be mentioned, of which there should be at least two per day - with five meals a day and another - with six meals a day. You cannot use juices for this, not even freshly squeezed and even more popular smoothies. They are high in sugar, which makes them high in calories. In addition, every freshly squeezed juice is like a "sugar bomb" for the body. When there is a fruit, sugar gradually enters your body from it as you chew on the pulp. And with juice it goes very quickly.
Therefore, it is better to snack on fresh fruit. But their number should also not exceed 150-160 grams per day. It may be:
- a large pear or an apple;
- a pair of tangerines;
- Frozen or dried fruits are also allowed.
In contrast to other products that are not recommended for consumption after six in the evening, fruits can be enjoyed later. But two hours before bedtime it is unacceptable to eat them already. Otherwise, your blood sugar levels will rise and prevent you from falling asleep normally.
A healthy diet is particularly important to ensure that it is complete and contains all the components necessary for the normal functioning of the body. In an effort to lose weight in a month, some people abandon fats and carbohydrates entirely and rely on protein. However, this is not possible because in the end there may be an excess of protein in the body and a lack of fats and carbohydrates. To avoid such distortion, be careful with the balance of your menu. In addition, it will not be superfluous to take vitamin complexes.
Once again, when we bring up the topic of exercise, certain mistakes may appear that will prevent you from losing weight within a month. Physically unprepared people have a hard time maintaining a good pace of exercise, and they get tired after ten to fifteen minutes. However, such training, even if it is intense, does not bring the desired effect, since the body begins to use up fat reserves only after twenty minutes of continuous physical activity. Until then he has enough energy, that's to start with.
All changes in diet and physical activity should be carefully addressed by people with chronic illnesses. Diets and the smallest changes in the menu can be dangerous for those diagnosed with gastrointestinal disorders. However, active physical activity can affect the health of people who have musculoskeletal or cardiovascular problems.
How not to roll back to the beginning
When losing weight, it is important not only to lose weight, but also to get the brilliant results that have been achieved. Lots of people know how to get amazing results, but after a few months they fall back to where they started and have to think again about how to lose weight in a month. The first thing that should not be allowed, so as not to return the previous sizes, is to return products from the prohibited list to your table. Occasionally on holidays, of course, you can indulge yourself with a small amount of pickles, smoked meat or sweets, but no more.
From now on, regardless of diet, your daily menu should contain around one kilogram of vegetables and fruit. They are high in fiber and keep your gastrointestinal tract tight. Five to six meals a day also boost your metabolism, which means your weight will stay stable.
The second problem due to which the pounds are returned is the decrease in activity. By the time you have set yourself the goal of losing weight in a month, you have been exercising regularly and productively at a good pace. If you reduce the pace of exercise significantly after this time, you may gain weight. Therefore, it is best to first choose such a training plan yourself, which you can observe not only in this emergency month of weight loss, but also afterwards.
The cheapest way to keep your figure in perfect shape is to walk at a fast pace every day. Or you just have to run more: in order not to get better, it is enough for a person to take 10, 000 steps a day. But in order to accurately control this indicator, you need to buy a special device - a pedometer. It is usually attached to the waist of your pants or skirt and records your every step in response to lower body movements.
If this is not enough, and you notice that the weight began to increase, add a few sessions a week of other exercises. It can be any active activity that you enjoy.
- Yoga.
- Jump rope.
- Exercises with a hoop.
- Roller skating.
In order not to miss the alarm bell when the weight may increase again, make a rule to weigh yourself once a week. But women here can have their own nuances - these are the characteristics of their organism. Due to hormonal fluctuations associated with a monthly cycle, your weight will likely fluctuate over the course of a week. In addition, the range of the mass jumps sometimes reaches three kilograms. This has nothing to do with real weight, which can have a negative impact on the figure. In order not to get upset for nothing, women should therefore 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, act to lose weight again. Both women and men should weigh themselves on an empty stomach in the morning after using the toilet.
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 a serving of this flavorful 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 lemon wedge on top. When the infusion cools to a comfortable temperature, add a teaspoon of honey. It can not be put in boiling water, because 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, because with the right planning of your time and the will to act, the result will not be far. Make this month-long program the start 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 you.