Many people think about how to lose weight on a specific date to be on top on an important day. Particularly extreme ones begin to implement these plans a week, or even three to five days before the designated date. This can help in a situation where you only need to lose one, at the most, two extra pounds. But with a 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.
To lose weight in a month, you need to seriously check the contents of the refrigerator and completely rebuild the nutrition program. You also need to create a new daily routine that allows enough time for exercise. With such a thoughtful approach, weight loss in a month can reach several kilograms, which separates you from your ideal shape.
Expected Results
First, let's dispel the myths on the question of how much you can lose weight in a month. The Internet is full of strong promises that, with an integrated approach, it is not difficult to lose a dozen kilograms in 30 days. This statement is only partially true, as much depends on a person's starting weight. With significant excess weight, it is really permissible to say that it is quite possible to lose weight by 10 kg in a month.
But if your figure is almost perfect already, 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. 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 "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 allowed to lose weight by two kilos. This happens precisely due to the removal of excess fluid from the body. Therefore, if you manage to lose four to five kilograms in a month, this will be the norm. Otherwise, your health may be affected. 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 rapid weight gain, which will even exceed the initial indicators on the scale.
To achieve your goal and lose weight in a 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 regimen;
- 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 food while 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 spoon after 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 a day. Water will help to "stir" the metabolism, it will speed up the blood, which will quickly begin to supply oxygen to the cells, allowing 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 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, unsweetened 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 they also stimulate the appetite. If you give up and drink at least a little, you will immediately be drawn to chew on something salty.
You will also have 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 not to follow monthly restrictions, as strict diets cannot be adhered to for more than 10 to 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 resort to low-calorie diets that do not require more than 800-900 calories per day.
It is better that the daily menu consists of complete meals, with a total caloric value of 1200-1500 kcal. You should gently reduce the energy value of your diet so as not to stress the body. To do this, set the calorie content of the foods you eat during the day and subtract 100-200 calories from this number 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 (except for potatoes); lean meats, poultry, and fish; boiled eggs; low-fat cottage cheese and other fermented dairy products; Fresh herbs; porridge; unleavened 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. |
| You need to change your approach to food preparation. | It is recommended that all products be boiled, stewed 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 on itself. |
By eliminating some of the food, you will notice positive changes in the figure after two weeks. If you can't give up on 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;
- cakes 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 quickly too, 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 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 fat stored in the sides and from protein. 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 fractional meals.
Have an early breakfast, no later than 10 am. You can load the body with slow carbohydrates: oatmeal or other cereals and a cooked egg. After an hour, have a snack with an apple and a handful of walnuts. After a while, dine with lean meat or fish, vegetable salad. You can also eat soup or borscht. After an hour, chop the curd again. And for dinner, you can boil chicken fillet and eat a vegetable salad.
Running towards a slim body
Without regular exercise or other types of physical activity, a person will not be able to expend more calories than they consume and consequently lose weight. To lose the desired amount of pounds in a month, you can go to the gym or work out 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 to burn calories is cardiovascular exercise. These include:
- stationary bicycle;
- treadmill;
- imitation of rowing;
- jump the rope;
- Step by Step
- orbitrek.
The instructor will also ask you to work your arms and lower body to tense your muscles. The deadlift exercise is perfect for this purpose. Its essence is to raise the bar. 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 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, at first you can practice walking with a change of pace. You must walk 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 spend a full hour brisk walking, divide this period into parts and go into segments. Buy comfortable sports shoes so that your feet can bear the load in maximum comfort.
To lose weight, you can also perform the complex at home. The following exercise is suitable for exercising the abdominal muscles. Lie on your back on the floor, place your hands behind your head and spread your elbows. Bend your legs at a 45-degree angle and lift them up. This will put pressure on the lower press. Then begin to lift your head, trying to reach your chin towards your chest and return to the starting position. Repeat this movement 10 to 20 times. If you can't keep your feet up, it's okay for beginners to place 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 your resting time on the bar. Do the same with the other side of the body.
The following exercise will work your glutes and give your arms and abs a break. Lying on your back, bend your legs, place your hands palms down along the torso. Exhale and lift your hips as high as you can. Block for a few seconds and return to the starting position as you inhale. Repeat this exercise 10 to 20 times.
Wherever you decide to practice, keep in mind that you can't try too hard. Daily training will not give good results because the body will not have time to regain strength. Any professional athlete will tell you: to lose weight, you have to train every other day. It is on the rest day that muscle tissue grows. But it is important that the weight loss is due to the melting of adipose tissue and not to the muscles.
Don't forget about the traditional pre-workout warm-up, which will help warm up your muscles for the next stress. This will avoid 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 issue of drugs that will help you lose weight in just one month is difficult, since 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 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 safest means for you to lose weight.
What can you expect from these 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, as the intestines naturally free themselves of waste products more quickly. The remedy affects the human brain by causing it to send signals of satiety 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 medicine on the pharmacy counters. Its main active ingredient is an exotic guava extract, 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 remedy normalizes the levels of acidity and cholesterol. Preparation in the form of tea actively removes excess liquid, and coffee affects the focus of saturation, suppressing the feeling of hunger, allowing you to lose weight. But this drug should not be taken by people with insomnia. In addition, 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 to do without 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 be consuming it in abundance with vegetables and fruits. But, for example, in winter, when not much is spent on fresh fruit, powdered or granulated fiber will become indispensable. It can simply be mixed with kefir and eaten like yogurt. The fiber is not assimilated by the body and leaves it practically in its original form, on the way, cleaning the mucus accumulated there from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered harmless. It is about dietary fibers concentrated in a tablet, which when entering the stomach swell, occupying all its space. A person eats less and the fibers that leave 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 in just one month on an important date for you, but in order 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, 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, it will begin to store every calorie received, storing it in the form of fat cells throughout the body.
As a general rule, people who want to lose weight urgently do not think about this for the first time and have turned to various express diets in the past. The body remembered this as a stressful period that must be lived with the utmost reserves. And therefore, a healthy diet will already be confused with 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 per day, with five meals a day, and one more - with six meals a day. Juices cannot be used for this, even freshly squeezed, and even more popular now smoothies. They contain a large amount of sugar, so they are high in calories. Also, any freshly squeezed juice is like a "sugar bomb" for the body. If there is a fruit, the sugar enters the body gradually, while chewing the pulp. And with juice it happens at lightning speed.
Therefore, it is better to chop fresh fruit. But their number should also not exceed 150-160 grams per day. Can be:
- a pear or large apple;
- a couple of tangerines;
- Frozen or dried fruits are also allowed.
Unlike other products that are not recommended for consumption after six in the afternoon, fruits can be enjoyed later. But two hours before going to bed, it is unacceptable to eat them already. Otherwise, your blood sugar level will rise and prevent you from falling asleep normally.
When it comes to healthy eating, it is especially emphasized that it must 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 ditch fat and carbohydrates, relying on protein. But this cannot be done, since in the end it can result in an excess of proteins in the body and a deficiency of fats and carbohydrates. To avoid such distortions, carefully control the balance of your menu. Also, it will not be superfluous to take vitamin complexes.
If we touch on the subject of physical exercise, here also certain errors can arise that will prevent you from losing weight in a month. People who are not physically ready find it difficult to maintain a good exercise rate 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 is initially.
People with chronic diseases should carefully approach any changes in diet and physical activity. 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 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 terms of weight loss, it is important not only to lose weight, but also to maintain the brilliant results obtained. Many people know how to achieve amazing results, but after a couple of months, they go back 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 so that the previous sizes do not return is the return of products from the prohibited list to your table. From time to time on vacation, of course, you can pamper yourself with a small amount of pickles, smoked meats or sweets, but nothing 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 GI tract toned. Five or six meals a day will also promote metabolism, which means that you will keep your weight stable.
The second problem, by which the pounds are returned, is the decrease in activity. During the period in which you set a 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, you may gain weight. Therefore, it is better to initially choose for yourself a training program that you can observe not only in this weight loss emergency month, but also afterwards.
The cheapest way to keep your figure in tip-top shape is to walk at a fast pace every day. Or you just need to walk more: in order not to improve, it is enough for a person to take 10, 000 steps a day. But to accurately monitor this indicator, you will need to buy a special device - a pedometer. As a rule, it is attached to the waistband of the pants or skirt and, in response to the movements of the lower body, it records each of your steps.
If this is 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.
- Jump the rope.
- Hoop exercises.
- Roller skating.
In order not to miss that alarm, when the weight can start to grow again, set a rule to weigh yourself once a week. But women can have their own nuances here - these are the characteristics of their bodies. Due to the hormonal increases associated with a monthly cycle, weight is likely to fluctuate over the course of a week. Also, the range of massive jumps sometimes reaches three kilograms. This has nothing to do with the actual weight, which can adversely affect the figure. Therefore, in order not to bother 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, take action to lose weight again. Both women and men should weigh themselves in the morning, on an empty stomach, after using the bathroom.
You will come to the rescue to maintain weight at the end of an intense month of weight loss and home 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 to make enough for a teaspoon. Pour boiling water over the ginger (200 ml), put a lemon slice. When the infusion has cooled to a comfortable temperature, add a teaspoon of honey. 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 meals.
Losing weight in a month is not an impossible task, since with the correct planning of your time and the desire to act, the result will not be far behind. Make this month-long program the start of a new lifestyle so you no longer have to worry about losing weight. Also, proper nutrition and regular exercise will heal your body and even rejuvenate it.