Many people think about how to lose weight by a specific 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 appointed 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 have time not only to achieve visible results, but will also be able to consolidate his success.
In order to lose weight in a month, you need to seriously revise the contents of the refrigerator and completely rebuild the nutrition schedule. You also need to create a new daily routine to allow 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 regarding the question of how much you can lose weight in a month. The Internet is replete with 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, since much depends on the initial weight of a person. With significant excess weight, it is really permissible to say that it is quite possible to lose weight by 10 kg in one month.
But if your figure is already almost perfect, then 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 you do 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 "plummet" for the unfortunate couple of kilograms.
Nutritionists believe that it is normal for the body to lose one kilogram of excess weight weekly. In the first week, it is permissible to lose weight by two kilos. This happens precisely due to the removal of excess fluid from the body. Thus, if you manage to lose four to five kilograms 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 more kilograms in a shorter period of time, but, in addition to health problems, this promises a quick weight gain, which will even surpass the initial indicators on the scales.
In order to achieve your goal and lose weight in one month, you must adhere to several key rules:
- do not overeat;
- maintain water balance;
- do not drink food;
- have dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a full sleep regime;
- take rest days between workouts.
The first point is seemingly self-explanatory, but some people may have trouble not overeating. To prevent this, try to fully concentrate your attention on the process of food consumption while eating. To do this, shield yourself from distractions such as books, newspapers, or television. When you are busy getting some information, you simply do not pay attention to how goodies spoon after spoon go 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 will help to "stir up" the metabolism, accelerate the blood, which will begin to quickly 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 cannot drink food, because this will lead to a deterioration in 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 also that they stimulate appetite. If you give up and drink at least a little, then you will immediately be drawn to chew something salty.
You will also have to consume salt to a minimum, since it retains fluid in the body and interferes with losing weight.
We form the right diet
There are no good monthly diets. Nutritionists warn people against following any monthly restrictions, since strict diets can be adhered to for no more than 10-14 days. The safest way to lose weight in a month is to switch to a full, healthy 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 caloric value of 1200-1500 kcal. You need to smoothly cut the energy value of your diet so as not to drive the body into stress. To do this, fix the calorie content of food that 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 | Peculiarities |
| You will have to completely change the list of foods that you can now eat. | The basis of the diet should be fresh or stewed vegetables (with the exception of potatoes); lean meats, 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 will have to exclude grapes and bananas from fruits, which will interfere with losing weight 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 minimum 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 in itself. |
By removing some of the foods, you will notice positive changes in the figure after two weeks. If you cannot give up sugar, then 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 should be complete and include the daily intake of proteins, fats and carbohydrates. You can calculate them using online calculators. And in order to also quickly lose weight, you need to focus on food rich in proteins. Calculate your dietary menu so that there are 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 one month.
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 glucose-containing foods decreases during the diet, the smart body begins to produce it from fat stored on the sides and from protein. This protein-rich diet shouldn't last longer than a month. Then switch to a balanced diet, where the protein content will not be as high. In addition, this regimen is contraindicated in people with diabetes. To lose weight quickly, you need to switch to fractional meals.
Eat breakfast early, no later than 10 am. You can load the body with 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 eat soup or borscht. After an hour, snack on the curd again. And for dinner, you can boil chicken fillet and eat a vegetable salad.
Running to a slender body
Without regular fitness or other types of physical activity, a person will not be able to spend 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 there will be a professional trainer at your service who will suggest an effective program based on your parameters and capabilities. The most effective exercise for burning calories is cardiovascular exercise. These include:
- exercise bike;
- treadmill;
- imitation of rowing;
- 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 perfect for this purpose. Its essence is to lift the barbell. This involves the muscles of the arms, legs, body and abs. A fitness trainer will suggest the most effective types of this exercise for different zones for women and men.
The easiest and most effective way to lose weight is walking and running. Not everyone who thinks about losing weight in a month will be able to master running. Therefore, in the beginning he can practice walking with a change of pace. You need to walk 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 a whole hour to a quick walk, then divide this period into parts and go in segments. Buy comfortable sports shoes 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 working out the abdominal muscles. Lie on your back on the floor, place your hands behind your head and spread your elbows wide apart. Bend your legs at a 45-degree angle and lift them up. This will put stress on the lower press. Then begin to lift 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 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 rug, turn on 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 with, hold out in this position for half a minute, but with each subsequent workout, increase the standing time in the bar. Do the same for the second side of the body.
The next exercise will work your glutes and give your arms and abs a rest. Lying on your back, bend your legs, place your hands, palms down, along the body. Exhale and lift your hips up as high as you can. Lock in 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 cannot overexert yourself. 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 weight loss is due to the melting of adipose tissue, and not muscles.
Do not forget about the traditional warm-up before training, which will help warm up the 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 on the treadmill.
What pharmacists have to offer
The topic of medications that will help you lose weight in just a month is difficult, since 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 you need, in principle, to 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 select the most effective and safe means for you to lose 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, due to which the intestines are naturally freed from waste products more quickly. The remedy affects the human brain by causing it to send satiety signals while eating. But this drug should not be taken by people suffering from hepatic or renal insufficiency.
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. The preparation in the form of tea actively removes excess liquid, and coffee affects the focus of saturation, 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 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 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) like dietary fiber will help to lose weight in one month. With proper nutrition, you should already get plenty of it with vegetables and fruits. But, for example, in winter, when you don't spend much on fresh fruit, fiber in powder or granules will become indispensable. It can be simply mixed with kefir and eaten like yogurt. Fiber is not assimilated by the body and leaves it almost in its original form, cleaning the mucus accumulated there from the walls of the stomach and intestines on the way.
Microcrystalline cellulose (MCC) is also considered harmless. These are dietary fibers concentrated in a tablet, which, when they enter the stomach, swell, occupying all of its space. A person eats less, and 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 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 cannot abruptly switch to a new type of food. Even a healthy diet, to which you jump in one fell swoop, the body, accustomed to tasty, but unhealthy food, easily perceived as a diet. In this case, he will begin to store each calorie received, storing it in the form of fat cells throughout the body.
As a rule, people who urgently want to lose weight are not thinking about this for the first time, and in the past they have resorted to various express diets. The body remembered this as a stressful period that needs to be experienced 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, switch to a new diet slowly. Gradually reduce portion sizes and include fruits and vegetables in the menu.
Separately, it is worth mentioning snacks, of which there should be at least two per day - with a five meals a day, and one more - with a six meals a day. You cannot use juices for this, even freshly squeezed ones, and even more so popular now 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 sugar from it enters the body gradually, while you chew on the pulp. And with juice it happens with 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:
- one large pear or apple;
- a pair of tangerines;
- frozen or dried fruit is also allowed.
Unlike other products that are not recommended for consumption after six o'clock in the evening, fruits are allowed to be enjoyed later. But two hours before going to bed, it is unacceptable to already eat them. 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 effort to lose weight in one month, some people completely abandon fats and carbohydrates, leaning on proteins. But this cannot be done, since in the end it can result in 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 superfluous to take vitamin complexes.
If we touch on the topic of physical exercise, then here, too, certain mistakes may 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 they get tired 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, he has enough energy, which is initially.
Any changes in diet and physical activity should be carefully approached by people suffering from chronic diseases. 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 adversely affect the health of people who have problems with the musculoskeletal system or the cardiovascular system.
How not to roll back to the start
In the matter of losing weight, it is important not only to lose weight, but also to manage to maintain the brilliant results obtained. A lot of people know how to achieve amazing results, but after a couple of months, they fall back to their starting positions, and again they have to think about how to lose weight in one month. The first thing that should not be allowed so that the former sizes do not return is the return of products from the prohibited list to your table. Occasionally on 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 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 promote 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 period when 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 sharply reduce the pace of sports, then weight gain may occur. Therefore, it is best to initially choose for yourself such a training schedule that you can observe not only in this emergency month of weight loss, but also after.
The most affordable way to keep your figure in perfect condition is daily walking at a fast pace. Or you just need to walk more: in order not to get better, it is enough for a person to take 10 thousand steps a day. But in order to accurately control this indicator, you will have to purchase a special device - a pedometer. As a rule, it is attached to the waist of your trousers 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 began to creep up, then add a couple of sessions a week with other exercises. It can be any active activity that brings you pleasure.
- Yoga.
- Jumping rope.
- Exercises with a hoop.
- Roller skating.
In order not to miss that alarm bell, when the weight can start growing again, make yourself a rule to weigh yourself once a week. But women can have their own nuances here - these are the features of their organisms. Due to hormonal surges associated with a monthly cycle, weight is likely to fluctuate over the course of one 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 rule of weighing no more than once a week. This is the only way to catch the main trend and, if necessary, begin to act in order to lose weight again. Both women and men should weigh themselves in the morning, on an empty stomach, after using the restroom.
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 one serving of this spicy drink, grate the ginger root on a fine grater so that it is enough for one 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 cannot be added to boiling water, since honey loses all its healing properties under the influence of high temperatures. Drink this drink ten minutes before a meal.
Losing weight within a month is not an impossible task, since 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 anymore. What's more, proper nutrition and regular exercise will heal your body and even rejuvenate you.