Many people think about how to lose weight by a certain date in order to be on top on an important day. Particularly extreme begin to implement these plans a week, or even three to five days before the due date. This can help in a situation where you only need to lose one - maximum, two extra pounds. But with more serious 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 tangible 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 feeding schedule. You also need to create a new daily routine to leave enough time for exercise. With such a thoughtful approach, weight loss in a month can reach several kilograms, which separate you from your ideal shape.
expected results
First, let’s dispel the myths about the question of how much weight you can lose in a month. The internet is full of loud promises that, with an integrated 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 considerable excess weight, it is indeed permissible to say that it is quite possible to lose weight by 10 kg 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 be separated from its precious pounds and why bring it to a slim state, which has nothing to do with harmony? Therefore, in order not to go to extremes, first calculate your ideal weight using BMI calculators online. You may not need to turn 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 one kilogram of excess weight per week. In the first week, you are allowed to lose weight by two kilograms. This happens precisely because of the withdrawal of excess fluid from the body. Thus, if you manage to lose four to five pounds in a month, this will be the norm. Otherwise, your health may be damaged. The advantage of this rate of weight loss is its long-term effect. You can lose weight by gaining more pounds in a shorter period of time, but in addition to health problems, this promises a rapid weight gain, which will even surpass the initial indicators on the scales.
To achieve your goal and lose weight within a month, you need to adhere to some key rules:
- do not overdo it;
- maintaining water balance;
- do not drink food;
- eat dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a complete sleep regime;
- take days off between workouts.
The first point is seemingly self-explanatory, but some people may have trouble not eating too much. To prevent this, try to fully focus your attention on the process of consuming food during meals. To do this, protect yourself from distractions such as books, newspapers or television. When you are busy getting some information, you just do not pay attention to how the good spoon after spoon enters your mouth.
It is also important to maintain body water balance by drinking one and a half to two liters of clean water a day. Water will help "stimulate" the metabolism, speeding 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 water not cold but slightly warm, 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 you should wait an hour before drinking.
From beverages, sugar-free green tea is allowed, but from alcohol for thirty days you will have to 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 at least a little, then you will immediately retreat to chew something salty.
You will also need to consume salt to a minimum, as it retains fluids in the body and prevents weight loss.
We form the right diet
There are no good monthly diets. Nutritionists warn people not to follow any monthly restrictions, as strict diets can be observed for no more than 10-14 days. The safest way to lose weight in a month is to switch to a complete and healthy diet. To start losing weight, a person does not need to use low calorie diets that require no more than 800-900 calories per day.
It is better for the daily menu to consist of complete 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 your body. To do this, adjust the caloric content of the food you consume during the day and subtract 100-200 calories from this figure every day. Do this until you reach the calories you need to lose weight.
| measures | Features |
| You will need to completely change the list of foods you can eat now. | The basis of the diet should be fresh or boiled vegetables (except potatoes); lean meats, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented milk products; fresh herbs; porridge; unleavened bread or whole grains. For a month, you will need to exclude grapes and bananas from fruits, which will interfere with weight loss due to their high calorie content. |
| The approach to food preparation needs to change. | All products are recommended to be boiled, steamed or steamed and with a minimal 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 expends more calories than it carries within 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 tastier.
For one month, you should completely exclude from the diet:
- smoked meat;
- Canned food;
- fried foods;
- pastries and cakes;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- semi-finished products;
- pickled vegetables.
Meals should be complete and include daily intake of proteins, fats and carbohydrates. You can calculate them using online calculators. And to lose weight fast, you need to focus on protein-rich foods. Calculate your diet menu so that there are 4 grams of protein per kilogram of your weight. They are necessary for physical exercises, without which it will not be possible to lose weight in a month.
For the body to function well during exercise, it must consume large amounts of glucose. Its main supplier is carbohydrates. But when the consumption of glucose-containing foods decreases during the diet, the smart body begins to produce it from fat stored on the sides and from proteins. You can not stick to 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 partial meals.
Eat breakfast early, no later than 10: 00. You can load the body with slow carbohydrates: oats or other cereals and a boiled egg. After an hour, eat a snack with an apple and a handful of nuts. After a while, dine on lean meats or fish, vegetable salad. You can also eat soup or borsch. After an hour, eat the cottage cheese again. And for dinner, you can boil chicken fillet and eat a vegetable salad.
Running towards a slender body
Without regular fitness or other types of physical activity, a person will not be able to burn more calories than they consume, and, accordingly, 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 a professional trainer will be at your service who will suggest you an effective program based on your parameters and skills. The most effective exercise for burning calories is cardiovascular exercise. This includes:
- exercise bike;
- routine;
- driving imitation;
- jump rope;
- stepper;
- orbitrek.
The instructor will also ask you to work the arms and lower body to tighten the muscles. Deadlift exercise is perfect for this purpose. Its essence is to raise the barbell. This includes the muscles of the arms, legs, body and pressure. A fitness trainer will suggest the most effective types of this exercise for different areas for women and men.
The easiest and most effective way to lose weight is walking and running. Not everyone who thinks of losing weight within a month will be able to master running. Therefore, at first he may practice walking with a change of pace. You have to walk a distance of several kilometers, which you can cover in an hour. With an increase in overall stability, the distance will increase. If there is no opportunity or time to devote an entire hour to a brisk walk, then divide this period into parts and go to segments. Buy comfortable sneakers 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, place your hands behind your head and spread your elbows apart. Bend your legs at a 45 degree angle and lift them up. This will stress the bottom press. Then start raising 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 place them on a chair or sofa.
Then do one of the board exercises. Lying on the carpet, roll to 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, stay in this position for half a minute, but with each subsequent workout, increase your standing time on the bar. Do the same for the other side of the body.
The next exercise will work with your intestines and give you arm and abdomen rest. Lying on your back, bend your legs, place your hands, palms down, along the torso. Exhale and raise your hips as high as you can. Close 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 overdo it. Daily training will not give good results for 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. It is on the day of rest that muscle tissue grows. But it is important that weight loss be due to the melting of adipose tissue, not muscle.
Do not forget about traditional pre-workout warm-up, which will help warm up the muscles for the next stress. This will save you from the risk of spasms. You need to warm up if you are a beginner and decide to just walk on the treadmill.
What pharmacists have to offer
The topic of medications that will help you lose weight in just one month is difficult, as each 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 if you should, in principle, turn to the help of special drugs. A medical specialist will prescribe tests, based on the results of which he will make a decision and select the most effective and safest means for you to lose weight.
What can you expect from such medicines, called diet pills? For example, a medicine 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 are naturally released from waste products faster. The drug affects the human brain by causing it to send satiety signals during meals. But this medicine should not be taken by persons suffering from hepatic or renal insufficiency.
At pharmacy counters you can also find another medicine in the form of tablets, tea and coffee. Its main active ingredient is an exotic extract of guava fruit, 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 drug 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, absolutely all weight loss products are prohibited for women during pregnancy and breastfeeding.
In order not to expose your health to unnecessary risks, it is better to do without taking powerful medicines and give preference to those that function in a more natural way. For example, such a simple medicine (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 the right nutrition, 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 granules will become indispensable. It can be simply mixed with kefir and eaten as yogurt. The fiber is not assimilated by the body and comes out of it practically in its original form, along the way, clearing the 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 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.
Which mistakes should be avoided
In order to have time to lose weight in just one month until a certain date important to you, but to do it correctly and without prejudice to health, you need to monitor the accuracy of the implementation of all the points of the groupof actions. For example, you can not suddenly switch to a new type of food. Even a healthy diet, in which you jump with one stroke, the body accustomed to tasty but not healthy food, is easily perceived as a diet. In this case, he will begin to store every calorie taken, storing it in the form of fat cells throughout the body.
As a rule, people who want to lose weight urgently are not thinking about it for the first time, and in the past they have used different espresso diets. The body remembered this as a stressful period to be experienced with maximum reservations. And for this reason, a healthy diet will already be confused with a diet. Therefore, in order not to see the opposite of the desired relief of the body 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 foods, 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 juices for this, even freshly squeezed ones, and even more so now the most popular smoothies. They contain a large amount of sugar, due to which they are high in calories. Moreover, any freshly squeezed juice is like a "sugar bomb" for the body. If there is a fruit, then the sugar from it enters the body gradually as you chew the pulp. And with liquid it happens at lightning speed.
Therefore, it is better to eat fresh fruit. But even their number should not exceed 150-160 grams per day. It can 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 o'clock in the evening, the fruits are allowed to be tasted later. But two hours before you go to bed, it is unacceptable to eat them already. Otherwise, your blood sugar will rise and prevent you from sleeping normally.
When it comes to healthy eating, it is especially emphasized that it should be complete, containing all the components necessary for the normal functioning of the body. In trying to lose weight in a month, some people completely abandon fats and carbohydrates, relying on protein. But this can not be done, as in the end it can result in an excess of protein in the body and lack of fats and carbohydrates. To avoid such distortions, carefully monitor the balance of your menu. In addition, taking vitamin complexes will not be superfluous.
If we touch on the topic of exercise, then even here some mistakes can arise that will prevent you from losing weight within 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, as the body begins to consume fat reserves only after twenty minutes of continuous physical activity. Until then, he has enough energy, which is initially.
Any changes in diet and physical activity should be treated with caution by persons suffering from chronic illness. Diets and minor menu changes can be dangerous for those diagnosed with gastrointestinal tract disease. 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
In the matter of weight loss, it is important not only to lose weight, but also to manage to maintain the excellent results obtained. Many people know how to achieve amazing results, but after a few months, they return to their starting positions and again have to think about how to lose weight within a month. The first thing that should not be allowed to return to the previous dimensions is to return the products from the banned list to your table. Occasionally during the holidays, of course, you can pamper yourself with a small amount of pickles, smoked meats or cakes, but no more.
From now on, your daily menu, regardless of diets, should contain 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 metabolism, which means it will keep your weight steady.
The second problem, due to which the kilograms return, is the decrease in 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 significantly reduce the pace of the sport, then weight gain may occur. Therefore, it is best to first choose such a training schedule yourself that you can observe not only in this urgent month of losing weight, but also afterwards.
The most affordable way to keep your figure in perfect condition is daily walking at a brisk pace. Or you just have to walk more: in order not to improve, it is enough for one person to do 10 thousand steps a day. But to accurately check this indicator, you will need to purchase a special device - a pedometer. As a rule, it sticks to the waist of your pants or your bottom and, in response to movements of the lower body, records your every step.
If this is not enough and you notice that the weight started to creep, then add a few sessions per week with other exercises. It can be any active activity that brings you pleasure.
- Yoga.
- Jump rope.
- Exercises with hoops.
- Roller skating.
In order not to lose the alarm bell, when the weight can start to rise again, make a rule to weigh yourself once a week. But women can have their nuances here - these are the features of their bodies. Due to the hormonal increases associated with a monthly cycle, weight is likely to fluctuate over the course of a week. Moreover, the range of mass jumps sometimes reaches three kilograms. This has nothing to do with real weight, which can negatively affect the figure. Therefore, in order not to be upset in vain, women should especially strictly follow the weighting rule 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 using the toilet.
Will come to the rescue to maintain weight at the end of an intensive 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 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 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 eating.
Losing weight within a month is not an impossible task, as with proper time planning and the desire to act, the result will not be far off. Make this one-month program the start of 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 you.