A lot of people think about how to lose weight on a specific date in order to be on top on an important day. Particularly extreme start implementing these plans a week or even three to five days before the set date. It 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 have time not only to achieve noticeable results, but also will be able to consolidate his success.
To lose weight in a month, you need to seriously overhaul the contents of the refrigerator and completely rebuild the nutritional program. You should also create a new daily routine to allow enough time for exercise. With such a thoughtful approach, the weight loss in a month can reach several kilograms, which separates you from your ideal shape.
Expected results
First, let's dispel the myths about 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 ten pounds of weight in 30 days. This statement is only partially true, as a lot depends on a person's initial weight. With a significant excess of weight, it is really safe to say that it is quite possible to lose 10 kg weight in a month.
But if your figure is already nearly perfect, then such a significant 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 that 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 dieting, but it will be enough to remove excess fluid from the body. And thanks to this there will be a "fall" for the unfortunate two kilograms.
Nutritionists believe that it is normal for the body to lose one kilogram of excess weight per week. In the first week it is allowed to lose two kilograms of weight. 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, that 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 more kilograms in less time, but, in addition to health problems, it promises rapid weight gain, which will even exceed the initial indicators on the scale.
To reach your goal and lose weight in a month, you need to follow several key rules:
- do not overeat;
- maintain water balance;
- do not drink food;
- dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a complete sleep regimen;
- take days off between workouts.
The first point is apparently self-explanatory, but some people may find it difficult not to overeat. To avoid this, try to fully focus your attention 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, you just don't pay attention to how the treats, spoon after spoon, enter 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. The water will help to "stimulate" the metabolism, to speed up the blood, which will quickly begin to supply oxygen to the cells, which will allow you to lose weight. It is recommended that you do not drink cold, but slightly lukewarm water, as it is better for digestion. But at the same time, you can not drink food, as this will lead to a deterioration in the process of digestion. It is best to drink a glass of water twenty minutes before a meal, and after a meal it will be necessary 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 about it in order to lose weight. The fact is not only that many alcoholic drinks are high in calories, they also stimulate the appetite. If you give up and drink at least a little, you will immediately be prompted to chew something salty.
You will also need to consume minimum salt as it retains fluids in the body and interferes with weight loss.
We make the right diet
There are no good monthly plans. Nutritionists warn people against sticking to any monthly restrictions because strict diets can only be followed for 10-14 days. The safest way to lose weight in a month is to switch to a healthy, 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 if the daily menu consists of complete 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 drag the body into stress. To do this, fix the calorie content of the foods you eat during the day and subtract 100 to 200 calories from that number each day. Do this until you reach the calories you need for weight loss.
| Measures | Particularities |
| You will need to completely change the list of foods you can now eat. | The basis of the diet should be fresh or cooked vegetables (except potatoes); lean meats, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented dairy products; fresh herbs; porridge; yeast-free or whole grain bread. 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 be changed. | All products are recommended to be boiled, cooked or steamed and with minimal addition of vegetable oil. |
| Look for negative calorie vegetables. | 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 cutting out certain foods, you will notice positive changes in your 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 food;
- pastries and confectionery;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- semi-finished products;
- Pickled vegetables.
Meals should be complete and include the daily intake of protein, fat and carbohydrates. You can calculate them using online calculators. And to lose weight so quickly, you have to focus on foods rich in protein. Calculate your diet menu so that there is 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. But when the consumption of foods containing glucose decreases during the diet, the intelligent body begins to produce it from fat stored on the sides and protein. You can't stick to this high protein diet for more than a month. Then switch to a balanced diet, where the protein content will not be as high. In addition, this diet is contraindicated in people with diabetes. To lose weight fast, you need to switch to fractional meals.
Eat breakfast early, no later than 10 a. m. You can load the body with slow carbohydrates: oatmeal or other grains and a hard-boiled egg. After an hour, have a snack with an apple and a handful of nuts. After a while, have dinner with lean meat or fish, a vegetable salad. You can also eat soup or borscht. After an hour, nibble the curds again. And for dinner, you can boil a chicken fillet and eat a vegetable salad.
Running to a slim body
Without regular fitness or other types of physical activity, a person will not be able to burn more calories than they consume 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 the right one because there will be a professional trainer at your service who will offer you an effective program based on your parameters and abilities. The most effective calorie burning exercise is cardiovascular exercise. These include:
- training bike;
- conveyor belt;
- imitation of rowing;
- jumping rope;
- step by step;
- orbit.
The instructor will also ask you to work your arms and lower body to contract your muscles. The deadlift exercise is perfect for this purpose. Its essence is to raise the bar. It involves the muscles of the arms, legs, body and the press. A physical trainer will suggest the most effective types of exercises for different areas for women and men.
The easiest and most effective way to lose weight is to walk and run. Not everyone who thinks they will lose weight in a month will be able to master running. Therefore, at first, he can practice walking with a change of pace. You have to cover a distance of several kilometers, which 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 brisk walking, divide that period into parts and proceed in segments. Buy comfortable athletic shoes so that your feet can take the load with maximum comfort.
To lose weight, you can also perform the complex at home. The following exercise is suitable for working the abdominal muscles. Lie on your back on the floor, place your hands behind your head and spread your elbows wide. Bend your legs at a 45 degree angle and lift them up. This will emphasize the lower press. Then start to lift your head trying to reach your chin up to your chest and come back to the starting position. Repeat this movement 10 to 20 times. If you can't keep your feet up, beginners can put them on a chair or sofa.
Then do one of the plank exercises. Lying on the mat, roll onto your side and lean on your bent arm. Lift your body off the ground in a straight line from your feet to your head. To start, hold this position for half a minute, but with each subsequent workout, increase the time standing on 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. Lying on your back, bend your legs, place your hands, palms down, along your torso. Exhale and lift your hips as high as possible. Lock for a few seconds and return to the starting position while inhaling. Repeat this exercise 10 to 20 times.
Wherever you decide to practice, keep in mind that you can't overwork yourself. Daily training will not give good results because the body will not have time to regain its strength. Any professional athlete will tell you: to lose weight, you have 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 loss of fatty tissue, not muscle.
Remember the traditional pre-workout warm-up, which will help warm up the muscles for future stress. This will prevent you from the risk of a sprain. 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 drugs that will help you lose weight in just a month is difficult, because 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 whether, in principle, you should resort to 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 for you to lose weight.
What can you expect from these medications, commonly known as 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 intestines are naturally freed of waste more quickly. The remedy affects the human brain by causing it to send signals of fullness while eating. But this medicine should not be taken by people with impaired liver or kidney function.
In the form of tablets, tea and coffee, you can also find another drug on the counters of pharmacies. Its main active ingredient is an extract of the exotic fruit of guava, native to South America. The drug normalizes 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. Preparation in the form of tea actively removes excess fluid, and coffee affects the focus of saturation, 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 powerful drugs, and focus on those that act in a more natural way. For example, such a simple remedy (which can be purchased not only in a pharmacy, but also in a supermarket) as dietary fiber will help to lose weight in a month. With good nutrition, you should already have plenty of it with vegetables and fruits. But, for example, in winter, when you spend little on fresh fruit, fiber powder or granules will become essential. It can be simply mixed with kefir and consumed like yogurt. The fibers are not assimilated by the body and come out almost in their original form, on the way, cleaning the mucus that has 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 entering the stomach, swell, occupying all of 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
In order to have time to lose weight in just a month on a certain date that is important to you, but to do it correctly and without harming health, you need to monitor the correctness of the implementation of all points ofall actions. For example, you cannot suddenly switch to a new type of food. Even healthy eating, which you suddenly skip, the body, accustomed to tasty, but unhealthy food, easily perceived as a diet. In this case, it will begin to store every calorie received, storing it as fat cells throughout the body.
As a rule, people who urgently want to lose weight do not think about it for the first time, and in the past resorted to various express diets. The body remembers it as a stressful time 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 the snacks, of which there should be at least two per day - with five meals a day, and one more - with six meals a day. You can't use juice for this, even freshly squeezed juices, and now even more popular are smoothies. They contain a large amount of sugar, which makes them high in calories. Plus, any freshly squeezed juice is like a "sugar bomb" for the body. If there is a fruit, the sugar in it gradually enters the body, while you chew the pulp. And with the juice, it happens at lightning speed.
Therefore, it is better to snack on fresh fruit. But their number should also not exceed 150-160 grams per day. It can be:
- a large pear or apple;
- a pair of tangerines;
- frozen or dried fruit are also allowed.
Unlike other products which are not recommended for consumption after 6 p. m. , the fruits are allowed to be enjoyed later. But two hours before going to bed it is inadmissible to eat them already. Otherwise, your blood sugar will rise and prevent you from falling asleep normally.
When it comes to a healthy diet, it is especially emphasized that it should be complete, containing all the components necessary for the normal functioning of the body. In an effort to lose weight in a month, some people completely give up on fats and carbohydrates, relying on protein. But it cannot be done, because in the end it can lead to excess protein in the body and deficiency of fats and carbohydrates. To avoid such distortions, carefully monitor the balance of your menu. In addition, it will not be superfluous to take vitamin complexes.
If we approach the topic of physical exercise, then here, too, some mistakes may arise that will prevent you from losing weight in a month. People who are not physically prepared find it difficult to maintain a good rate of exercise and they tire after ten to fifteen minutes. But such training, even intense, will not bring the desired effect, since the body begins to consume reserves of fat only after twenty minutes of continuous physical activity. Until then he has enough energy, which is first.
Any change in diet and physical activity should be approached with caution by people with chronic illnesses. Diets and the slightest changes in the menu can be dangerous for those who have been diagnosed with diseases of the gastrointestinal tract. But active physical activity can be harmful to 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 maintain the brilliant results achieved. Many people know how to achieve amazing results, but after a few months they return to their starting positions, and again they have to think about how to lose weight in a month. The first thing not to allow so that the old sizes do not come back is the return of the prohibited list products to your table. Every now and then, on vacation, of course, you can pamper yourself with a small amount of pickles, smoked meats or sweets, but no more.
Now your daily menu, regardless of diet, should contain about one kilogram of vegetables and fruits. They are high in fiber and will keep your gastrointestinal tract toned. Five or six meals a day will also promote metabolism, which means it will keep your weight stable.
The second problem, because of which the pounds are returned, is the decrease in activity. During the time when you set yourself the goal of losing weight in one month, you are training consistently and productively at a good pace. If, after this period, you greatly reduce the pace of sport, weight gain may occur. Therefore, it is better to first choose such a training program for yourself, which you can observe not only during this emergency month of weight loss, but also after.
The most affordable way to keep your figure in peak condition is to walk at a brisk pace daily. Or you just need to walk more: to not get better, one person just needs to take 10, 000 steps a day. But in order to accurately control this indicator, you will need to purchase a special device - a pedometer. Typically, it is attached to the waist of your pants or skirt and, in response to lower body movements, registers your every step.
If this is not enough and you notice that the weight has started to increase, add a few sessions per week along with other exercises. It can be any active activity that gives you pleasure.
- Yoga.
- Jumping rope.
- Exercises with a hula hoop.
- Roller.
In order not to miss this alarm bell, when the weight may start to increase 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 organism. Due to the hormonal surges associated with a monthly cycle, the weight is likely to fluctuate over the course of a week. In addition, the range of mass jumps sometimes reaches three kilograms. It has nothing to do with the actual weight, which can negatively affect the figure. Therefore, in order not to get angry in vain, especially 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 toilet.
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 root;
- my dear;
- 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 infusion has cooled to a pleasant temperature, add a teaspoon of honey to it. It can not be added to boiling water, because 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, because with the right planning of your time and the desire to act, the result will not be far. Make this month-long program the start of a new lifestyle so you don't have to worry about losing weight anymore. Plus, proper nutrition and regular exercise will heal your body and even rejuvenate you.