Many people think about how to lose weight by a specific date in order to be on top on an important day. Particularly extreme to start implementing these plans a week, or even three to five days before the appointed date. This can help in a situation where you only need to lose one - maximum, two extra pounds. But with a more severe overweight, 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 also be able to consolidate his success.
To lose weight in a month, it is necessary to seriously review the contents of the refrigerator and completely rebuild the nutritional program. You also need to create a new daily routine to allow enough time for exercise. With such a thoughtful approach, weight loss in one 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 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 kilograms in 30 days. This statement is only partially true, as a lot depends on a person's initial weight. With significant excess weight, it really is safe to say that it is possible to lose 10 kg weight in one month.
But if your figure is already almost perfect, such a strong weight loss simply cannot be. The body will never want to part with its precious kilograms, 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. Perhaps it is not necessary to resort to diets, but it will be enough to remove excess fluid from the body. And thanks to this, there will be a "lead" for the unfortunate couple of kilograms.
Nutritionists believe it is normal for the body to lose one kilogram of excess weight per week. In the first week it is allowed to lose weight by two kilos. This happens precisely due to the withdrawal of excess fluid from the body. So, if you manage to lose four to five kilograms in one month, this will be the norm. Otherwise, your health could be damaged. The advantage of this weight loss rate is its long-term effect. You can lose weight by more kilograms in a shorter period of time, but, in addition to health problems, this promises rapid weight gain, which will even surpass the initial indicators on the scales.
To reach your goal and lose weight in a month, you need to adhere to several key rules:
- do not eat too much;
- maintain water balance;
- do not drink food;
- have dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a complete sleep regime;
- take days off between workouts.
The first point is apparently self-explanatory, but some people may have trouble not overeating. To avoid this, try to fully focus your attention on the process of consuming the food while you eat. To do this, protect yourself from distractions such as books, newspapers, or television. When you're busy getting some information, you just don't pay attention to how the spoon-by-spoon treats get 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 per day. Water will help "stimulate" the metabolism, speed up the blood, which will quickly begin to 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 deterioration of the digestion process. It is best to drink a glass of water twenty minutes before a meal, and after a meal you will have to wait an hour before drinking.
From drinks, green tea without sugar is allowed, but from alcohol for thirty days you will have to forget in order to lose weight. The point is not only that many alcoholic drinks are high in calories, but that they also stimulate the appetite. If you give up and drink at least a little, you will immediately be drawn to chewing on something salty.
You will also need to consume salt to a minimum, as it retains fluids in the body and interferes with weight loss.
We form the right diet
There are no good monthly diets. Nutritionists warn people against following any monthly restrictions, as strict diets can be followed for no more than 10-14 days. The surest 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 resort to low-calorie diets that require no more than 800-900 calories per day.
It is better that the daily menu consists of full meals, with a total calorie value of 1200-1500 kcal. You have to gradually reduce the energy value of your diet so as not to stress the body. To do this, fix the calorie content of the food you consume during the day and subtract 100-200 calories from this figure each day. Do this until you reach the calories you need to lose weight.
| Measures | Peculiarities |
| You will have to completely change the list of foods you can now eat. | The basis of the diet should be fresh or stewed vegetables (except potatoes); lean meats, poultry and fish; hard-boiled eggs; low-fat cottage cheese and other fermented milk products; fresh herbs; Porridge; unleavened 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 food preparation needs to be changed. | All products are recommended to be boiled, stewed or steamed and with a minimal addition of vegetable oil. |
| Look for low-calorie vegetables. | 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't give up sugar, replace it with honey. For example, cottage cheese with a teaspoon of honey instead of sugar is even tastier.
For a month, you need to completely exclude from the diet:
- smoked meats;
- canned food;
- fried foods;
- pastries and sweets;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- semi-finished products;
- pickled vegetables.
Meals must be complete and include the 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. Work out your diet menu so that there are 4 grams of protein per kilogram of 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 consume large amounts of glucose. Its main supplier is carbohydrates. But when the consumption of foods containing glucose decreases during the diet, the smart body begins to produce it from the stored fat on the sides and from proteins. You cannot follow this high protein diet for more than a month. Then switch to a balanced diet, where the protein content will not be as high. Also, this regimen is contraindicated in people with diabetes. To lose weight quickly, you need to switch to split meals.
Have an early breakfast, no later than 10. 00. You can load the body with slow carbohydrates: oatmeal or other cereals and a hard-boiled egg. After an hour, snack on 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, snack on the curd again. And for dinner, you can boil the chicken fillet and eat a vegetable salad.
Running towards a slim body
Without regular fitness or other types of physical activity, a person will not be able to expend more calories than he consumes and, as a result, 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 abilities. The most effective exercise for burning calories is cardiovascular exercise. These include:
- exercise bicycle;
- Tapis Roulant;
- imitation of rowing;
- skipping rope;
- step by step;
- orbitrek.
The instructor will also ask you to work your arms and lower body to contract the 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 the press. A fitness trainer will suggest the most effective types of this exercise for different zones for women and men.
The simplest and most effective way to lose weight is to walk and run. Not everyone who plans to lose weight in a month will be able to master the run. Therefore, at first he can practice walking with a change of pace. You have to travel a distance of several kilometers, which you can cover in an hour. With an increase in overall resistance, the distance will increase. If there is no opportunity or time to set aside a full hour for a quick walk, divide this period into parts and go into segments. Buy comfortable sports shoes so that your feet can bear 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. Bend your legs at a 45 degree angle and lift them up. This will put stress on the bottom press. Then start lifting your head, trying to reach your chest with your chin and 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. Lie on the mat, roll onto your side and lean on your bent arm. Lift your body off the ground in a straight line from feet to head. To begin with, hold this position for half a minute, but with each subsequent workout, increase the time standing in 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, place your hands, palms facing down, along your torso. Exhale and lift your hips as high as you can. Freeze for a few seconds and return to the starting position as you inhale. Repeat this exercise 10-20 times.
Wherever you decide to exercise, keep in mind that you cannot exert yourself excessively. Daily training will not give good results due to the fact that the body will not have time to restore strength. Any 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 the weight loss is due to the melting of the adipose tissue and not the muscles.
Don't forget the traditional pre-workout warm-up, which will help warm up your muscles for impending stress. This will save you from the risk of sprains. You need to warm up if you are a beginner and decide to simply walk on the treadmill.
What pharmacists have to offer
The topic of drugs that will help you lose weight in just a month is difficult, as any medicine 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 it is necessary, in principle, to resort to the help of special drugs. A specialist doctor will prescribe tests, based on the results of which he will make a decision and select the most effective and safe means of losing weight.
What can you expect from such drugs, commonly 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, thanks to which the intestine is naturally cleared of waste products more quickly. The remedy affects the human brain causing it to send satiety signals while eating. But 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 on pharmacy counters. Its main active ingredient is an exotic guava fruit extract, native to South America. The drug normalizes metabolism, due to which fat cells are broken down faster and removes toxins and toxins from the body. This remedy normalizes acidity and cholesterol levels. Preparation in the form of tea actively removes excess liquid, and coffee hits the focal point of saturation, suppressing the feeling of hunger, which allows you to lose weight. But this drug shouldn't be taken by people with insomnia. In addition, 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 drugs and give preference to those that work more naturally. For example, such a simple remedy (which can be bought not only in a pharmacy, but also in a supermarket) such as dietary fiber will help to lose weight in a month. With proper nutrition, you should already have plenty of it with fruits and vegetables. But, for example, in winter, when you spend little on fresh fruit, fiber in powder or granules will become indispensable. It can simply be mixed with kefir and eaten like yogurt. The fiber is not assimilated by the body and comes out practically in its original form, along the way, cleaning 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, taking up all its 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 a month by a certain important date for you, but to do it correctly and without prejudice to health, you need to monitor the accuracy of the implementation of all points of the set of actions. For example, you can't abruptly switch to a new type of food. Even a healthy diet, to which one jumps in one fell swoop, the body, accustomed to tasty, but unhealthy foods, is easily perceived as a diet. In this case, it will begin to store every calorie received, 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 have resorted to various express diets in the past. The body remembered it as a stressful period that must be lived with maximum reserves. And therefore, 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 on 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't use juices for this, not even freshly squeezed ones, and even more popular now smoothies. They contain a large amount of sugar, thanks to which they are rich in calories. Also, any freshly squeezed juice is like a "sugar bomb" for the body. If there is a fruit, the sugar from it gradually enters the body, as you chew the pulp. And with juice it happens at the speed of light.
Therefore, it is best to snack on fresh fruit. But their number should also not exceed 150-160 grams per day. Could be:
- a large pear or apple;
- a couple of tangerines;
- frozen or dried fruit is also allowed.
Unlike other products which are not recommended for consumption after 6pm, fruit can be enjoyed 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 falling asleep normally.
When it comes to healthy nutrition, it is especially emphasized that it should 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 abandon fats and carbohydrates, relying on proteins. But this cannot be done, as it can ultimately result in an excess of protein in the body and a shortage of fats and carbohydrates. To avoid such distortions, carefully check the balance of your menu. In addition, it will not be superfluous to take vitamin complexes.
If we touch on the topic of physical exercise, here too some mistakes can arise that will prevent you from losing weight within a month. Physically unprepared people find it difficult to maintain a good exercise pace and tire after ten to fifteen minutes. But such training, even intense, will not bring the desired effect, since the body begins to consume fat reserves only after twenty minutes of continuous physical activity. Until then, it has enough energy, which it initially is.
Any changes in diet and physical activity should be carefully addressed by people suffering from chronic diseases. Diets and the slightest changes in the menu can be dangerous for those diagnosed with diseases of the gastrointestinal tract. But active physical activity can adversely 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 obtained. Many people know how to achieve amazing results, but after a couple of months they return to their starting positions and again have to think about how to lose weight in a month. The first thing that shouldn't be allowed so that the previous sizes don't return is the return of products from the forbidden list to your table. From time to time during the holidays, of course, you can pamper yourself with a small amount of pickles, smoked meats or sweets, but no more.
From now on, your daily menu, regardless of diets, should contain about one kilogram of fruit and vegetables. They are high 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, is the decrease in activity. During the time you set yourself the goal of losing weight in one month, you exercised regularly and productively, at a good pace. If after this period you drastically reduce the pace of sports, weight gain may occur. Therefore, it is better to initially choose such a training program for yourself, which you can observe not only in this month of weight loss emergency, but also after that.
The most convenient way to keep your figure in perfect condition is to walk every day at a fast pace. Or just walk more: in order not to feel better, one person just needs to take 10 thousand steps a day. But in order to accurately check this indicator, you will need to purchase a special device - a pedometer. It is usually attached to the waist of the pants or skirt and, in response to the movements of the lower body, records your every step.
If that's not enough and you notice that the weight has started to rise, add a couple of sessions a week with other exercises. It can be any active activity that gives you pleasure.
- Yoga.
- Skipping rope.
- Exercises with a circle.
- Skating.
In order not to miss that wake-up call when your weight can start growing again, make it a rule to weigh yourself once a week. But women can have their nuances here - these are the characteristics of their bodies. Due to the hormonal spikes 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 actual weight, which can adversely affect the figure. Therefore, in order not to be 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 bathroom.
He 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 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 brew has cooled to a pleasant temperature, add a teaspoon of honey. It cannot 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 off. Make this one month program the start of a new lifestyle so you don't have to worry about losing weight again. Also, proper nutrition and regular exercise will heal your body and rejuvenate you.