Many people think about how to lose weight by a specific date so that they can be on top of an important day. Especially extreme start making these plans a week, or even three to five days before the scheduled date. This can be useful in case you only need to lose one - max, 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 not only has time to achieve visible results, but can also consolidate his or her success.
To lose weight in a month, you need to seriously remodel your refrigerator and completely rebuild your nutrition schedule. You also need to create a new daily routine to have enough time to exercise. With such a thoughtful approach, weight loss in a month can amount to several kilograms, which leaves you far from your ideal figure.
Expected results
First, let's clear up the myths about how much weight you can lose in a month. The Internet is awash with 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 initial weight. With a significant amount of excess weight, it is really possible to say that it is entirely possible to lose 10 kg in a month.
But if your figure is already almost perfect, then such drastic weight loss is simply impossible. The body will never want to part with its precious kilograms, and why bring it to a thin state, which has nothing to do with harmony? Therefore, in order not to go to extremes, first calculate your ideal weight using online BMI calculators. Maybe you don't need to resort to diets, just removing excess fluid from the body is enough. And thanks to that, there will be a "strong reduction" for the unlucky couples in terms 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 possible 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 4-5 kg in a month, this will be the norm. Otherwise, your health may be compromised. The advantage of this weight loss rate is the long-term effect. You can lose more kilos in a shorter time, but in addition to health problems, this also promises you will gain weight quickly, even surpassing the initial indicators on the scale.
To achieve the goal and lose weight in a month, you must adhere to several main rules:
- do not eat too much;
- maintain water balance;
- do not drink food;
- have dinner three hours before going to bed;
- completely give up alcoholic beverages;
- compliance with a full sleep regime;
- Rest between training days.
The first point seems understandable, but some people may have trouble not overeating. To prevent this, try to focus entirely on the process of consuming food while eating. To do this, shield yourself from distractions like books, newspapers, or television. When you're busy learning some information, you simply don't notice how delicious food from spoon to spoon goes into your mouth.
It is important to maintain the water balance in the body by drinking one and a half to two liters of purified water per day. Water will help "stir up" metabolism, promote blood, begin to quickly supply oxygen to cells, thereby helping you to lose weight. It is recommended to drink water that is not cold, but slightly warm, because it will be 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 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 in order to lose weight. The problem is not only that many alcoholic beverages are high in calories, but also stimulate the appetite. If you give up and drink at least a little, then you will immediately be drawn to chewing on something salty.
You will also have to keep salt to a minimum, as it traps fluid in the body and hinders weight loss.
We form the right diet
There is no good monthly diet. Nutritionists warn people not to follow any monthly restrictions, as strict diets can be followed for no more than 10-14 days. The safest way to lose weight in 1 month is to switch to a complete, healthy diet. To start losing weight, a person does not need to resort to a low-calorie diet, but only needs no more than 800-900 calories per day.
It is better to have a daily menu consisting of full meals, with a total caloric value of 1200-1500 kcal. You need to slightly reduce the energy value in the diet so that the body does not fall into a state of stress. To do this, fix the calorie content of the food you consume during the day and subtract 100-200 calories from this number each day. Do this until you reach the calories you need to lose weight.
| Measure | Specifics |
| 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 meat, poultry and fish; boiled eggs; low-fat cheese and other fermented dairy products; fresh herbs; porridge; no yeast or whole grain bread. For a month, you will have to exclude grapes and bananas from fruit, which will hinder weight loss due to the high calorie content. |
| There is a need to change the approach to food processing. | All products are recommended to be boiled, stewed or steamed with minimal addition of vegetable oil. |
| Look for vegetables with a negative calorie content. | One of the most effective vegetables for the diet is celery. To assimilate it, the body expends more calories than it takes in. |
By eliminating certain foods, you will notice positive changes in your physique after two weeks. If you can't get rid of the 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:
- Bacon;
- Canned food;
- fried food;
- cakes and sweets;
- Street;
- 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 an online calculator. And to lose weight quickly, you need to focus on foods rich in protein. Calculate your meal plan so that there are 4 grams of protein per kilogram of your weight. They are necessary for physical activity, without which it is impossible to lose weight in a month.
In order for the body to function properly 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 intelligent body begins to produce it from the stored fat on the sides and from protein. You can't stick with this high-protein diet for more than a month. Then switch to a balanced diet where the protein content won't be high. Also, this regimen is contraindicated in people with diabetes. To lose weight quickly, you need to switch to small meals.
Eat breakfast early, 10am at the latest. You can take in 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, have dinner 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 serve with vegetable salad.
Run to a slim body
Without regular exercise or other types of physical activity, a person will not be able to consume more calories than they consume, and thus, lose weight. To lose the desired amount of weight in a month, you can go to the gym or exercise at home. The first way is good because there will be a professional coach at your service who will recommend an effective program based on your parameters and abilities. The most effective calorie-burning exercise is cardiovascular exercise. Including:
- exercise bike;
- treadmill;
- clone rowing;
- skipping;
- step;
- trajectory.
The instructor will also ask you to work your arms and lower body to squeeze the muscles. The deadlift exercise is perfect for this purpose. Its essence is lifting dumbbells. This involves the muscles of the arms, legs, body, and press. A fitness trainer will suggest which types of exercises are most effective for different zones for women and men.
The simplest and most effective way to lose weight is to walk and run. Not everyone who thinks of losing weight in a month will be able to master running. Therefore, at first, babies can learn to walk at a variable 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 you don't have the opportunity or time to spend an hour doing a brisk walk, break it up into chunks and go for each segment. Buy comfortable sneakers so 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 training the abdominal muscles. Lie on your back on the floor, place your hands behind your head and extend your elbows. Bend your legs at a 45-degree angle and lift them up. This will put stress on the lower press. Then begin to raise your head, trying to touch your chin to your chest and return to the starting position. Repeat this movement 10-20 times. If you can't keep your legs up, beginners can put them on a chair or sofa.
Then do one of the plank exercises. Lie on the mat, roll over to your side and lean on your bent arms. Lift your body off the floor in a straight line from your feet to your head. To start, stay in this pose for half a minute, but with each subsequent set, increase the time standing in the bar. Do the same for the other side of the body.
The next exercise will help you work your glutes and give your arms and abs rest. Lie on your back, bend your legs, place your hands and palms down along your torso. Exhale and raise your hips as high as you can. Hold for a few seconds and return to the starting position while inhaling. Repeat this exercise 10–20 times.
Wherever you decide to practice, remember that you can't push yourself too hard. Daily exercise will not give good results because the body will not have time to recover. Any professional athlete will tell you: to lose weight, you need to work out every other day. It is on rest days that muscle tissue will grow. But the important thing is that weight loss is caused by the melting of fat tissue, not by muscle.
Don't forget the traditional warm-up before exercising, it will help warm up the muscles for the upcoming stress. This will save you from the risk of sprains. You need a warm-up if you are a beginner and decide to just walk on the treadmill.
What the pharmacist has to offer
The topic of drugs that 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 consult a doctor, who will decide in principle whether you need to resort to the help of special drugs or not. The specialist doctor will order a test, based on the results of that will make a decision and choose the safest and most effective weight loss method for you.
What can you expect from such drugs, commonly known as diet pills? For example, a remedy in the form of capsules or tea has the effect of restoring metabolism in the body. It also has a laxative effect, so the intestines are naturally cleared of wastes more quickly. The remedy affects the human brain by causing it to send a satiety signal while eating. But this medicine should not be taken by people with liver or kidney failure.
In the form of tablets, tea, and coffee, you can also find another drug over the counter. Its main active ingredient is an extract from the exotic guava fruit, which is native to South America. The drug normalizes metabolism, as a result of which fat cells are broken down faster and toxins and toxins are removed from the body. This remedy normalizes acidity and cholesterol levels. The preparation in the form of tea actively removes excess fluid, and coffee affects the focus of saturation, suppresses feelings of hunger, allows you to lose weight. But this medicine should not be used by people with insomnia. In addition, it is absolutely forbidden to use weight loss products for women during pregnancy and lactation.
In order for your health not to face unnecessary risks, it is better not to take strong drugs, and prefer those with more natural effects. 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 add more vegetables and fruits. But, for example, in winter, when you are not spending much on fresh fruit, fiber in the form of powder or granules becomes indispensable. It can be simply mixed with kefir and eaten like yogurt. Fiber is not assimilated by the body and actually comes out of it in its original form, on its way to cleaning the mucus that has accumulated there from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered harmless. These are concentrated fibers in a pill that, upon entering the stomach, swell, taking up all of its space. A person eats less, and the fiber, leaving the body, cleans the intestines. But this drug is contraindicated with diseases of the gastrointestinal tract or malignant tumors.
Mistakes to avoid
To have time to lose weight in just a month on a certain important date for you, but in order to do it correctly and without compromising on health, you need to monitor how accurately you perform all the pointsof a set of actions. For example, you can't suddenly switch to a new food. Even a healthy diet, which you jump into, the body, accustomed to delicious, but unhealthy food, is easily labeled a diet. In this case, he will begin to store each calorie received, storing it as fat cells throughout the body.
As a rule, people who urgently want to lose weight do not think of this for the first time and have used various crash diets in the past. The body remembers that this is a stressful period that needs to be experienced with maximum reserves. And so a healthy diet will be mistaken for a fad diet. Therefore, in order not to see the opposite of the desired relief in the mirror, switch to a new diet slowly. Gradually reduce portions and include fruits and vegetables in the menu.
Separately, it should be mentioned snacks, of which at least two meals a day - with five meals a day and one more - with six meals a day. You cannot use juice for this, even freshly squeezed varieties, and even today smoothies are more and more popular. They contain a large amount of sugar, so they are high in calories. Moreover, any freshly squeezed juice is like a "sugar bomb" for the body. If there is fruit, the sugar from there enters the body gradually, while you chew the pulp. And with 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:
- a 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, fruit is allowed to enjoy later. But two hours before going to bed, it is unacceptable to have eaten 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 ingredients necessary for the normal functioning of the body. In an attempt to lose weight in a month, some people give up fats and carbohydrates entirely, relying on protein. But this cannot be done, as it can eventually lead to an excess of protein in the body and a lack of fats and carbohydrates. To avoid such distortions, carefully monitor the balance of your menu. In addition, it will not be superfluous to supplement with multivitamins.
If we come to the topic of exercise, here certain mistakes can arise that prevent you from losing weight within a month. People who are not physically prepared find it difficult to maintain a good exercise pace and they feel tired after ten to fifteen minutes. But such training, even with high intensity, will not bring the desired effect, because the body begins to burn fat stores after only twenty minutes of continuous physical activity. Until then, he has enough energy, that is initially.
Any changes in diet and physical activity should be approached carefully by people with chronic medical conditions. Diets and the smallest menu changes can be dangerous for people already diagnosed with digestive problems. But being physically active can adversely affect the health of people with musculoskeletal or cardiovascular problems.
How not to go back to the beginning
In the matter of weight loss, 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 few months, they return to their original position, and again they have to think about how to lose weight in a month. The first thing that shouldn't let the old sizes return is to return the blacklisted product to your desk. Of course, once in a while around the holidays, you can indulge yourself with some pickles, bacon or sweets, but no more.
From now on, your daily menu regardless of the diet should have about a kilogram of vegetables and fruits. They are rich in fiber and will keep your digestive tract toned. Five or six meals a day will also boost metabolism, which means it will keep your weight steady.
The second problem, due to the weight bounced back, is a decrease in activity. During the time period you set your weight loss goal for a month, you've been exercising regularly and effectively, at a good pace. If after this period, you drastically reduce the pace of sports, you can gain weight. So it's best to initially choose a workout schedule that's observable not only during this emergency weight loss month, but also into the future.
The most affordable way to keep your figure in perfect condition is to go for a daily brisk walk. Or you just need to walk more: in order not to get sick, it is enough for a person to walk 10 thousand steps a day. But for accurate control of this indicator, you will have to purchase a special device - a pedometer. As a rule, it is attached to the belt of a pants or skirt, and according to the movement of the lower body, it records your every move.
If this is still not enough and you notice the weight starting to increase, then add a few sessions a week with other exercises. It can be any positive activity that brings you joy.
- Yoga.
- Skipping.
- Exercises with a hoop.
- Rollerblading.
In order not to miss that alarm, when the weight may start to rise again, make it a rule to weigh yourself once a week. But women can have their own nuances here - these are the features of their bodies. Due to the hormonal surge associated with the monthly cycle, weight can fluctuate over the course of a week. Furthermore, the range of the mass jump is sometimes up to three kilograms. This has nothing to do with actual weight, which can negatively affect the figure. Therefore, in order not to fret in vain, women should especially strictly adhere to the rule of weighing no more than once a week. This is the only way to keep up with the mainstream 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 going to the bathroom.
Will come to the rescue to maintain weight after a month of intense weight loss and folk remedies. One of them is a ginger drink that helps suppress hunger. To prepare it you will need:
- ginger root;
- Beloved husband;
- Lemon.
To make a portion of this spicy drink, grate the ginger root over a fine sieve to make enough for one teaspoon. Pour boiling water over ginger (200 ml), add a slice of lemon. 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 heat. Drink this drink ten minutes before a meal.
Losing weight within a month is not an impossible task, because if you have the right time plan and the will to take action, the results will not be far away. Make this one-month program the start 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.