Many people think about how to lose weight by a certain date 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 appointed date. This can help in a situation where you only need to lose one - a maximum of two extra pounds. But for more serious overweight you need to think about how to lose weight for at least a month. In this case, one will have time not only to achieve visible results, but also to be able to consolidate its success.
To lose weight in a month, you need to seriously reconsider the contents of the refrigerator and completely restore the meal schedule. You also need to create a new daily routine to have enough time to exercise. With such a thoughtful approach, losing weight 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 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 in 30 days. This statement is only partially true, as much depends on the initial weight of a person. With significant overweight, it is really acceptable to say that it is quite possible to lose 10 kg in one month.
But if your figure is already almost perfect, then such a strong weight loss simply can not be. The body will never want to part with its precious weight and why bring it to a state of subtlety 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 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 few pounds.
Nutritionists believe that it is normal for the body to lose one kilogram of excess weight per week. During the first week it is permissible to lose two kilograms. This is due to the withdrawal of excess fluid from the body. That way, if you can lose four to five pounds 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 more weight in a shorter period of time, but in addition to health problems, it promises rapid weight gain, which will even exceed the initial indicators of the scales.
To achieve your goal and lose weight in a month, you need to follow a few basic rules:
- do not overeat;
- maintains water balance;
- do not drink food;
- have dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a mode of full sleep;
- take days off between workouts.
The first point seems to explain itself, but some people may have trouble not overeating. To prevent this, try to focus entirely on the process of consuming food during meals. To do this, protect yourself from distractions such as books, newspapers or television. When you're busy gathering information, you just don't pay attention to how 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 clean water a day. Water will help to "move" the metabolism, will speed up the blood, which will quickly begin to supply 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 it will worsen the digestive process. It is best to drink a glass of water twenty minutes before eating, and after eating you will have to wait an hour before drinking.
Sugar-free green tea is allowed for drinks, but you will have to forget about alcohol for thirty days 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 be attracted 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 build 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 surest way to lose weight in a month is to switch to a complete, healthy diet. To start losing weight, one should not resort to low-calorie diets that require no more than 800-900 calories a 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 gradually reduce the energy value of your diet so as not to push the body to stress. To do this, record the calorie content of the food you eat 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 | Features |
| You will need to completely change the list of foods you can already eat. | The basis of the diet should be fresh or stewed vegetables (except potatoes); lean meat, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented dairy products; fresh herbs; mess; unleavened bread or wholemeal bread. For a month you will have to exclude grapes and bananas from the fruit, which will prevent weight loss due to their high calorie content. |
| It is necessary to change the approach to food preparation. | All products are recommended to be boiled, stewed or steamed and with minimal addition of vegetable oil. |
| Look for vegetables with negative calories. | One of the most effective vegetables for the diet is celery. To absorb it, the body expends more calories than it carries. |
By removing some of the 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 spoonful of honey instead of sugar is even tastier.
For one month you should completely exclude from the diet:
- smoked meats;
- canned foods;
- fried foods;
- pastries and cakes;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- semi-finished products;
- pickled vegetables.
The diet should be wholesome and include a daily intake of protein, fat 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 is 4 grams of protein per kilogram of your weight. They are necessary for physical activity, 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 smart body begins to produce it from fat stored on the side and from protein. You can't stick to this high-protein diet for more than a month. Then switch to a balanced diet in which 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 a partial diet.
Have breakfast early, no later than 10 in the morning. You can load the body with slow carbohydrates: oatmeal or other cereals and boiled egg. After an hour, eat an apple and a handful of nuts. After a while, have dinner with lean meat or fish, vegetable salad. You can also eat soup or borscht. After an hour, eat the curd 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 will not be able to burn more calories than he consumes and lose weight accordingly. To lose the desired amount of weight in a month, you can go to the gym or work out at home. The first way is good, because you will have a professional trainer who will offer you an effective program based on your parameters and capabilities. The most effective exercise for burning calories is cardiovascular exercise. They include:
- bicycle ergometer;
- treadmill;
- rowing imitation;
- jumping rope;
- stepper;
- orbitrek.
The instructor will also ask you to work your arms and lower body to tighten your muscles. The deadlift exercise is ideal for this purpose. Its essence is to lift the barbell. This includes the muscles of the arms, legs, body and press. 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 to walk and run. Not everyone who thinks about losing weight in a month will be able to master running. Therefore, in the beginning he may practice walking at a change of pace. You have to cover a distance of several kilometers, which you can cover in an hour. As the overall endurance increases, the distance will increase. If you do not have the opportunity or time to spend an hour on a brisk walk, then divide this period into parts and move into segments. Buy comfortable sports shoes so that your feet can withstand the load with maximum comfort.
To lose weight, you can 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 wide. Bend your legs at a 45-degree angle and lift them up. This will put stress 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't keep your legs straight, it's a good idea for beginners to put them on a chair or sofa.
Then do one of the exercises with a board. Lie on the carpet, turn to the side and lean on your bent arm. Lift your body off the floor in a straight line from feet to head. For a start, hold in this position for half a minute, but with each subsequent workout, increase the time to stand in the barbell. Do the same for the other side of the body.
The next exercise will develop your glutes and give rest to your arms and abdomen. Lie on your back, bend your legs, place your hands palms down along the torso. Exhale and raise your hips as high as you can. Lock for a few seconds and return to starting position as you inhale. Repeat this exercise 10-20 times.
Wherever you choose to practice, keep in mind that you cannot overexert 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. It is on the day of rest that muscle tissue grows. But it is important that weight loss is due to the melting of adipose tissue, not muscle.
Don't forget about the traditional pre-workout warm-up, which will help warm up your muscles for the upcoming stress. This will save you from the risk of sprains. You need to warm up if you are a beginner and decide to just walk the treadmill.
What pharmacists can offer
The topic 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 seek advice from a doctor who will decide whether you should generally resort to the help of special drugs. A medical specialist will prescribe tests, based on the results of which he will make a decision and choose the most effective and safe means for weight loss.
What can you expect from such drugs, popularly called diet pills? For example, a means in the form of capsules or tea acts 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, causing it to send signals of satiety during meals. 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 find another medicine at pharmacy counters. Its main active ingredient is an extract of the exotic guava fruit, originating from South America. The drug normalizes metabolism, due to which fat cells are broken 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 drug should not be taken by people with insomnia. Also, absolutely all weight loss products are prohibited for women during pregnancy and lactation.
In order not to expose your health to unnecessary risks, it is better not to take powerful drugs and give 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 dietary fiber will help you lose weight in a month. With proper nutrition, you should now take it in abundance with vegetables and fruits. But in winter, for example, when you don't spend a lot on fresh fruit, fiber or granules will become indispensable. It can simply be mixed with kefir and eaten as yogurt. The fibers are not absorbed by the body and come out of it practically in their original form, 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 get into the stomach, swell, occupying all its space. One eats less and the fibers, leaving the body, clean 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 for only a month until a certain important date for you, but to do it properly and without compromising health, you need to monitor the accuracy of all points in the set of actions. For example, you can't abruptly switch to a new type of food. Even a healthy diet, which you jump to in one fell swoop, the body, accustomed to tasty but unhealthy food, is easily perceived as a diet. In this case, he will begin to store every calorie received, storing it in the form of 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 have resorted to various express diets. The body remembers this as a stressful period that must be experienced with maximum reserves. And therefore a healthy diet will now be mistaken for a diet. Therefore, in order not to see the opposite of the desired relief of the body in the mirror, switch to a new diet slowly. Gradually reduce the portion size and include fruits and vegetables in 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. For this you can not use juices, even freshly squeezed and even more popular now smoothies. They contain a large amount of sugar, which is why they are high 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 as you chew the pulp. And with the juice it becomes lightning fast.
Therefore, it is better to eat fresh fruit. But their number should also not exceed 150-160 grams per day. Can not 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 consumed later. But two hours before 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 eating, it is especially emphasized that it must be complete, contain all the components necessary for the normal functioning of the body. In an effort to lose weight in a month, some people completely abandon fats and carbohydrates, relying on protein. But this cannot be done, as it can eventually lead to an excess of protein in the body and a deficiency 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 topic of exercise, then here too certain mistakes can occur 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 training, even intensive, 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 the original.
Any change in diet and physical activity should be approached carefully by people suffering from chronic diseases. Diets and the slightest changes in the menu can be dangerous for those who are 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 cardiovascular system.
How not to go back to the beginning
In terms of weight loss, it is important not only to lose weight, but also to be able to maintain the achieved brilliant results. 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 in a month. The first thing that should not be allowed in order not to return the previous sizes is to return products from the forbidden list to your table. Sometimes on holidays, of course, you can indulge in 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 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 your metabolism, which means it will keep your weight stable.
The second problem that causes weight gain is reduced activity. During the period in which you set a goal to lose weight in a month, you exercised regularly and productively, at a good pace. If you reduce the pace of the sport sharply after this period, weight gain may occur. That is why it is best to initially choose for yourself such a training schedule that you can observe not only in this urgent month of weight loss, but also after.
The most affordable way to keep your figure in perfect condition is to walk at a fast pace every day. Or you just have to walk more: in order not to get better, it is enough to take 10 thousand steps a day. But to control exactly this indicator, you will need to buy a special device - a pedometer. As a rule, it is attached to the waist 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 has started to increase, add a few sessions a week with other exercises. This can be any active activity that you enjoy.
- yoga.
- Jumping rope.
- Hoop exercises.
- Roller skating.
In order not to miss this alarm bell, when the weight can start to grow again, make a rule to weigh yourself once a week. But women can have their own nuances here - these are the peculiarities of their bodies. Due to hormonal surges associated with the menstrual 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 figure. Therefore, in order not to be upset in vain, women should be especially strict in following the rule to weigh 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 aid of weight maintenance 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 one serving of this spicy drink, grate the ginger root on a fine grater so that it is enough for one teaspoon. Pour ginger with boiling water (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, because with the right planning of time and the desire to act, the result will not be far away. Make this one-month program the beginning of a new lifestyle so you don't have to worry about losing weight anymore. Moreover, proper nutrition and regular exercise will heal your body and even rejuvenate you.