Many people are thinking about how to lose weight by a certain date to be on top on an important day. It is especially extreme to start these plans a week or even three to five days before the scheduled date. This can help in a situation where you only need to get rid of one to 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, one will not only have time to achieve visible results, but will also be able to consolidate his success.
To lose weight in a month, you need to seriously review the contents of your refrigerator and completely rebuild your nutrition schedule. You also need to create a new daily routine to allow enough time to exercise. With such a thoughtful approach, losing weight can reach several pounds in a month, which separates it from its ideal shape.
Expected results
First, dispel the myths about how much you can lose weight in a month. The internet is full of loud promises that with an integrated approach, it’s not hard to lose a dozen pounds in 30 days. This statement is only partially true, as much depends on a person’s initial weight. With a significant excess weight, it is indeed permissible to lose 10 kg in one month.
But if your figure is almost perfect, you just can’t lose that much weight. The body never wants to lose its precious pounds, and why put it in a lean state that has nothing to do with harmony? Therefore, to avoid overdoing it, first calculate your ideal weight with online BMI calculators. You may not need to resort to a diet, but all you need to do is remove excess fluid from your body. And thanks to that, there will be a "fall" for the unfortunate few pounds.
Nutrition experts believe that it is normal for the body to lose one kilogram of excess weight per week. You are allowed to lose two pounds in the first week. This is precisely due to the fact that excess fluid is removed from the body. So if you manage to lose 4-5 pounds in a month, that will be the norm. Otherwise, your health may be damaged. The benefit of this weight loss is its long term effect. You can lose several pounds in less time, but this promises rapid weight gain in addition to health problems, even surpassing the initial scales.
In order to reach your goal and lose weight in a month, you need to follow a few key rules:
- don't overeat;
- maintain water balance;
- do not drink food;
- have dinner three hours before bedtime;
- to abandon alcoholic beverages altogether;
- follow the entire sleep system;
- take days off between workouts.
The first point seems self-evident, but some people have trouble not eating too much. To prevent this, try to focus fully on the process of eating 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 the delicacies that get into your mouth from spoon to spoon.
Maintaining the body's water balance is also important by consuming one and a half to two liters of clean water a day. Water helps to "stir up" the metabolism, speeds up the blood supply, which quickly supplies the cells with oxygen, allowing them to lose weight. It is advisable to drink not hot but warm water because it is better for digestion. However, you cannot drink food because it leads to a deterioration in the digestive process. It is best to drink a glass of water twenty minutes before a meal and wait an hour after drinking.
Green tea from drinks is allowed without sugar, but you 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 appetite. If you give up and drink at least a little, you will immediately chew some salt.
You should also consume salt to a minimum as it retains fluid in the body and prevents weight loss.
We develop a proper diet
There are no good monthly diets. Nutrition experts warn people against adhering to monthly restrictions, as strict diets can be followed for up to 10-14 days. The safest way to lose weight within a month is to switch to a complete, healthy diet. To start losing weight, a person does not have to follow a low calorie diet that does not require more than 800-900 calories per day.
It is better to have a daily menu of whole meals with a total caloric value of 1200-1500 kcal. You need to reduce the energy value of your diet smoothly so as not to force your body into stress. To do this, record the caloric content of the foods you eat during the day and subtract 100-200 calories per day from that number. Do this until you reach the calories needed to lose weight.
| Provisions | Peculiarities |
| You need to completely change the list of foods you can eat now. | The basis of the diet should be fresh or steamed vegetables (except potatoes); lean meats, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented milk products; fresh herbs; porridge; yeast - free or wholemeal bread. For a month, you should exclude grapes and bananas from fruits that prevent weight loss due to their high calorie content. |
| The approach to cooking needs to change. | All products are recommended to be cooked, steamed or steamed with the addition of minimal vegetable oil. |
| Look for negative calorie vegetables. | One of the most effective vegetables in the diet is celery. For assimilation, the body spends more calories than it carries. |
By removing some of the food, you will notice positive changes in your shape after two weeks. If you can’t give up sugar, replace it with honey. For example, cottage cheese, instead of sugar with a teaspoon of honey, is even tastier.
For a month you should completely exclude from the diet:
- smoked meats;
- conserve;
- fried foods;
- cakes and confectionery;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- half-done products;
- pickled vegetables.
The diet should be complete and include a daily intake of proteins, fats and carbohydrates. You can calculate them with online calculators. And to lose weight fast, you need to focus on protein-rich foods. Calculate your diet menu so that you have 4 grams of protein per kilogram of body weight. They are necessary for physical effort, without which you cannot lose weight in a month.
For your body to function well during exercise, you need to consume large amounts of glucose. Its main supplier is carbohydrates. But when the intake of glucose-containing foods during the diet decreases, the smart body begins to produce it from the fat and protein deposited on the side. You can’t stick to this protein-rich diet for more than a month. Then switch to a balanced diet where your protein content will not be as high. In addition, this treatment regimen is contraindicated in diabetics. To lose weight fast, you need to switch to fragmented meals.
Breakfast early, no later than 10 p. m. You can burden your 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, eat lean meat or fish with vegetable salad. You can also eat soup or peppercorns. After an hour we snack on the cottage cheese again. For dinner, you can cook chicken fillets and eat vegetable salad.
Running to a slim body
Without regular fitness or other types of physical activity, one cannot spend more calories than one consumes and lose weight accordingly. You can go to the gym or work out at home to lose the weight you want in a month. The first way is good because you will have a professional trainer who will recommend an effective program based on your parameters and capabilities. The most effective practice for burning calories is cardiovascular exercise. These include:
- exercise bike;
- treadmill;
- imitation of rowing;
- skipping rope;
- stepper;
- orbitrek.
The instructor will ask you to work your arms and lower body to tighten your muscles. The deadlift exercise is perfect for this purpose. The point is to lift the dumbbell. This includes the muscles of the arm, leg, body and press. A fitness trainer recommends 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 they will lose weight in a month can learn to run. Therefore, you can initially practice walking by changing your pace. You have to walk several kilometers, which you can do in an hour. As overall endurance increases, the distance increases. If there is no opportunity or time to sacrifice an entire hour for a quick walk, divide that period into sections and go into sections. Buy comfortable sneakers so that your feet can be loaded with maximum comfort.
You can also do the complex at home to lose weight. The following exercise is suitable for developing abdominal muscles. Lie back on the floor, put your hands behind your head and spread your elbows. Bend your legs at a 45-degree angle and lift them up. This causes tension in the lower press. Then start lifting your head, trying to reach your chin to your chest, and return to your starting position. Repeat this movement 10-20 times. If you can’t keep your feet up, beginners don’t mind being put on a chair or couch.
Then do one of the plank exercises. Lying on the carpet, roll to your side and lean on your bent arm. Lift your body off the floor in a straight line from your feet to your head. Initially, hold this position for half a minute, but increase the time you stand in the bar with each subsequent workout. Do the same with the other side of the body.
The following exercise works the buttocks and relaxes the arms and abdominal muscles. Lying on your back, bend your legs, put your hands, palms down, along the torso. Exhale and raise your hips as high as you can. Close for a few seconds and return to the starting position while inhaling. Repeat this exercise 10-20 times.
Wherever you decide to exercise, remember that you can’t overeat yourself. Daily training does not give good results as the body will not have time to regain strength. Any professional athlete will say you need to train every other day to lose weight. Muscle tissue grows on the day of rest. But it is important that the cause of weight loss is the melting of adipose tissue, not muscle.
Don’t forget the traditional pre-workout warm-up that helps warm up your muscles for the upcoming stress. This will protect you from the risk of sprains. You need to warm up if you’re a beginner and decide to just walk on the treadmill.
What pharmacists offer
The topic of drugs that help you lose weight in just one month is a difficult one, as all drugs have many contraindications and side effects. In order not to harm your health, it is better to seek the advice of a doctor who will decide if, in principle, you need the help of special medicines. Specialists prescribe tests that make a decision based on the results and select the most effective and safest means to lose weight.
What to expect from such drugs, popularly called diet pills? For example, a cure in the form of a capsule or tea is used to restore the body's metabolic processes. It also has a laxative effect, thanks to which the intestines naturally get rid of waste products faster. The cure affects the human brain by sending satiety signals while eating. But this medicine should not be taken by people with liver or kidney problems.
Other medicines in the form of tablets, tea and coffee can also be found on pharmacy counters. Its main active ingredient is an exotic guava fruit extract that is native to South America. The drug normalizes metabolism, which causes fat cells to break down faster and remove 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, suppresses hunger, allowing for weight loss. But this medicine should not be taken by people with insomnia. In addition, 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 strong medications and prefer those that work more naturally. For example, such a simple cure (available not only at a pharmacy but also at a supermarket) such as dietary fiber will help you lose weight in a month. With proper nutrition, it should be ingested with plenty of vegetables and fruits. But in winter, for example, when we spend little on fresh fruit, fiber in powders or granules becomes essential. It can be easily mixed with kefir and consumed like yogurt. The fibers are not assimilated by the body, they come out of them practically in their original form, removing the mucous membrane accumulated there from the stomach and intestinal wall.
Microcrystalline cellulose (MCC) is also considered harmless. These are concentrated dietary fibers in a pill that swell into the stomach and take up its full space. One eats less and the fibers leave the body, cleansing the intestines. But this drug is contraindicated in diseases of the gastrointestinal tract or malignancies.
What mistakes should be avoided
In order to have time to lose weight in just one month by a certain important date, but you need to do it right and without compromising your health, you need to monitor the accuracy of the implementation of all points in the series of actions. For example, you can’t suddenly switch to a new type of food. Even a healthy diet, to which you jump in one fell swoop, the body accustomed to delicious but unhealthy foods can easily be perceived as a diet. In this case, you start to store all the calories you eat, stored in the form of fat cells throughout your body.
People who want to lose weight urgently don’t think about it for the first time and have resorted to various express diets in the past. The organization remembered this as a period of stress to live with maximum reserves. Therefore, a healthy diet is already confused with 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 the portion sizes and add fruits and vegetables to the menu.
Special mention should be made of snacks, of which there should be at least two meals a day - five times a day and one more - six meals a day. It is not possible to use juices for this, not even freshly squeezed, and even the most popular smoothies today. They are high in sugar and therefore high in calories. Plus, any freshly squeezed juice is like a "sugar bomb" for the body. If there’s fruit, the sugar from it gets into the body gradually as it chews the pulp. And with the juice, it happens in a flash.
Therefore, it is better to snack on fresh fruit. But their number should not exceed 150-160 grams per day. May:
- a large pear or apple;
- a pair of tangerines;
- frozen or dried fruit is also allowed.
Unlike other products, which are not recommended after six o'clock in the evening, the fruit can be consumed later. But two hours before bedtime is unacceptable to have been eating them. Otherwise, your blood sugar will rise and you will not be able to fall asleep normally.
When it comes to a healthy diet, it is especially emphasized that it should be complete and contain all the ingredients needed for the body to function normally. To lose weight in less than a month, some completely abandon fats and carbohydrates and rely on proteins. But this cannot be done because it can eventually lead to excess protein, lack of fat and carbohydrates in the body. To avoid such distortions, pay close attention to the balance of the menu. In addition, you will not be taking unnecessary vitamin complexes.
If we touch on the topic of exercise, there may be some mistakes here that will prevent you from losing weight within a month. People who are not physically prepared can find it difficult to maintain a proper workout pace and get tired after ten to fifteen minutes. But such, even intense training does not bring the desired effect, as the body only begins to consume fat reserves after twenty minutes of continuous physical activity. Until then, you have enough energy, which is the beginning.
Any change in diet and physical activity should be approached with caution in patients with chronic diseases. Even the slightest change in diet and diet can be dangerous for those who have been diagnosed with gastrointestinal disease. However, 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 beginning
When it comes to losing weight, it is not just about losing weight that is important, but also about being able to maintain the brilliant results you have achieved. Many people know how to achieve amazing results, but after a few months, they fall back to their starting position and have to rethink how to lose weight in a month. The first thing you should not allow previous sizes to come back is to get products from the blacklist back to your table. During the holidays, of course, you can occasionally indulge in a little pickles, smoked meat or sweets, but no more.
From now on, the daily menu should include about a kilogram of vegetables and fruits, regardless of diet. They are rich in fiber and keep the gastrointestinal tract toned. Five to six meals a day also boosts your metabolism, which means you keep your weight stable.
The second problem that causes pounds to return is a decrease in activity. During the period when he set out to lose weight in a month, he trained regularly and effectively at a good pace. If you sharply reduce the pace of your sport after this period, weight gain may occur. Therefore, it is best to initially choose a workout plan that you can observe not only during this extraordinary month of weight loss, but also afterwards.
The cheapest way to keep in shape is to walk fast every day. Or you just have to walk more: in order not to be better, it is enough to take 10 thousand steps a day. But to accurately control this indicator, you need to buy a special tool - a pedometer. It is usually attached to the waist of the pants or skirt and records every step in response to movement of the lower body.
If that’s not enough and you notice that the weight has started to creep up, add a couple of workouts a week with other exercises. It can be any active activity that is a pleasure.
- Yoga.
- Skipping rope.
- Exercises with a hoop.
- Roller skating.
In order not to miss the alarm when the weight starts to rise again, set yourself the rule to measure yourself once a week. But women here have their own nuances - these are the characteristics of their bodies. Because of the hormonal waves associated with your menstrual cycle, your weight is likely to fluctuate in a week. Moreover, the range of mass jumps sometimes reaches three kilograms. This has nothing to do with real weight, which can negatively affect shape. Therefore, in order not to be nervous in vain, women must adhere particularly strictly to the rule of weighing at most 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 need to measure themselves in the morning, on an empty stomach, after using the bathroom.
At the end of an intensive month of weight loss and folk remedies, it will help to maintain weight. One is a ginger drink that blocks hunger. To prepare it you will need:
- ginger root;
- Honey;
- citron.
To make a portion 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 comfortable temperature, add a teaspoon of honey. It should not be added to boiling water, as honey loses its healing properties due to high temperatures. Drink this drink ten minutes before a meal.
Losing weight in a month is not an impossible task, as with proper planning of time and a willingness to act, the result will not be far off. Let this one-month program be the start of a new lifestyle so that you no longer have to worry about losing weight. Moreover, proper nutrition and regular exercise will heal and even rejuvenate your body.