Many people think about how to lose weight by a certain date in order to be on top on an important day. Particularly extreme people start realizing these plans a week, and even three to five days before the scheduled date. This can help in a situation where you need to lose only one - a maximum of two extra pounds. But with more serious excess weight, you need to think about how to lose weight in at least a month. In this case, the 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 revise the contents of the refrigerator and completely restore the diet 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 reach several kilograms, which separates you from the ideal form.
Expected results
First, let’s break down 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 is not difficult to lose ten kilograms in 30 days. This statement is only partially true, because a lot depends on the initial weight of the person. With a significant excess weight, it is really allowed 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 lose its precious pounds, and why bring it into 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 have to resort to diets, but it will be enough just to remove excess fluid from the body. And thanks to that, there will be an "attack" for the unfortunate couple of kilograms.
Nutritionists believe that it is normal for the body to lose a pound of excess pounds per week. In the first week, it is allowed to lose two kilograms. This happens precisely because of the withdrawal of excess fluid from the body. So if you manage to lose four to five pounds in a month, that will be the norm. Otherwise, your health may be impaired. The advantage of this speed of weight loss is its long-term effect. You can lose more pounds in a shorter period of time, but, in addition to health problems, it also promises fast weight gain, which will even exceed the initial indicators on the scales.
To achieve your goal and lose weight in a month, you need to follow a few key rules:
- do not overeat;
- maintain water balance;
- do not drink food;
- have dinner three hours before bed;
- completely give up alcoholic beverages;
- adhere to a complete sleep regime;
- take days off between workouts.
The first thing is seemingly self-evident, but some people may have trouble not overeating. To prevent this, try to fully concentrate your attention 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 getting some information, you just don't pay attention to how spoon-by-spoon treats get into your mouth.
It is also important to maintain water balance in the body by drinking one and a half to two liters of clean water a day. Water will help to "stir up" the metabolism, speed up the blood, which will begin to quickly supply the cells with oxygen, which will allow you to lose weight. It is recommended to drink not cold, but a little warm water, because 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 a meal, and after a meal 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 in order to lose weight. The point is not only that many alcoholic beverages are high in calories, but also to stimulate the appetite. If you give up and drink at least a little, it will immediately attract you to chew something salty.
You will also need to consume it to a minimum, as it retains fluid in the body and interferes with weight loss.
We form the right diet
There are no good monthly diets. Nutritionists warn people not to adhere to any monthly restrictions, as strict diets should not be kept for 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 have to resort to low-calorie diets that do not require more than 800-900 calories a day.
It is better that the daily menu consists of full meals, the total caloric value of 1200-1500 kcal. You need to smoothly reduce the energy value of your diet so as not to put your body under stress. To do this, fix the caloric content of the food 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 | Special features |
| You will need to completely change the list of foods you can eat now. | 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 cottage cheese and other fermented milk products; fresh herbs; porridge; unleavened or whole grain bread. For a month, you will have to exclude grapes and bananas from the fruit, which will interfere with weight loss due to its high calorie content. |
| It is necessary to change the approach to food preparation. | All products are recommended to cook, stew or steam and with minimal addition of vegetable oil. |
| Look for vegetables with negative calories. | One of the most effective vegetables for eating is celery. To assimilate it, the body consumes more calories than it carries within itself. |
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 teaspoon of honey instead of sugar is even tastier.
In a month you must completely exclude from the diet:
- smoked meat;
- canned food;
- fried foods;
- pastries and sweets;
- sugar;
- ketchup, sauce, mayonnaise, mustard;
- animal fats;
- semi-finished products;
- sour vegetables.
Meals should be complete and contain a daily intake of protein, fat and carbohydrates. You can calculate them using an online calculator. And to lose weight fast, you need to focus on protein-rich foods. Calculate your diet menu so that it has 4 grams of protein per kilogram of your weight. They are necessary for physical effort, without which it will not be possible to lose weight in a month.
In order for the body to function well during exercise, it is necessary to ingest large amounts of glucose. Its main suppliers are carbohydrates. But when the consumption of foods that contain glucose decreases during the diet, the smart body begins to produce it from fats stored on the side and from proteins. You can’t stick to this protein-rich diet for more 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 fast, you need to switch to fractional meals.
Have breakfast early, no later than 10 am. You can fill your body with slow carbs: oatmeal or other cereals and a boiled egg. After an hour, nibble on an apple and a handful of nuts. After a while, dine on lean meat or fish, a vegetable salad. You can also eat soup or borscht. After an hour, nibble on 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 forms of physical activity, a person will not be able to burn more calories than he consumes, and thus 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 you will have 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. This includes:
- exercise bike;
- treadmill;
- imitation rowing;
- jump rope;
- stepper;
- orbitrek.
The instructor will also ask you to work on your arms and lower body to tighten your muscles. The deadlift exercise is perfect for this purpose. Its essence is lifting weights. This includes the muscles of the arms, legs, body and press. The 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 is thinking of losing weight in a month will be able to master running. Therefore, he can initially practice walking with a change of pace. It is necessary to cover a distance of several kilometers, which you can cover in an hour. As the overall endurance increases, the distance will increase. If there is no opportunity or time to dedicate the whole hour to a brisk walk, then divide this period into parts and go 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 exercising the abdominal muscles. Lie on your 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. This will put stress on the lower press. Then start lifting your head, trying to reach your chin to your chest, and return to the starting position. Repeat this movement 10-20 times. If you can't lift your feet, it's a good idea for beginners to put them on a chair or sofa.
Then do one of the board exercises. Lying on the mat, turn to your side and lean on your bent arm. Lift your body off the floor in a straight line from foot to head. For a start, stay in this position for half a minute, but with each subsequent workout, increase the standing time in the bar. Do the same for the other side of the body.
The next exercise will work out the gluteus and give rest to the arms and abs. Lying on your back, bend your legs, put your arms, palms down, along your torso. Exhale and raise your hips as high as you can. Lock yourself for a few seconds and return to the starting position as you inhale. Repeat this exercise 10-20 times.
Wherever you choose to exercise, keep in mind that you can’t overdo it. 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: in order to lose weight, you have to train every other day. On the day of rest, muscle tissue grows. But it is important that the weight loss is due to the melting of adipose tissue, not muscle.
Don’t forget the traditional pre-workout warm-up, 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 a treadmill.
What pharmacists have to offer
It is a difficult topic about medications that will help you lose weight in just a month, because each medication 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 should, in principle, resort to the help of special drugs. The specialist will prescribe tests, based on which he will make a decision and choose the most effective and safest means for losing weight.
What can you expect from such drugs, popularly called diet pills? For example, a drug in the form of capsules or tea acts to restore metabolic processes in the body. It also has a laxative effect, which is why the intestines are naturally released faster from waste products. The drug affects the human brain causing it to send signals of satiety while eating. But this medicine should not be taken by people who suffer from liver or kidney failure.
In the form of tablets, tea and coffee, you can find another medicine at the pharmacy counters. Its main active ingredient is an extract of the exotic guava fruit, native to South America. The drug normalizes metabolism, which is why fat cells break down faster and remove toxins and toxins from the body. This drug normalizes acidity and cholesterol levels. The tea-based preparation actively removes excess fluid, and coffee affects the focus of satiety, suppressing the feeling of hunger, allowing you to lose weight. But this medicine should not be taken by people who suffer from insomnia. Also, absolutely all weight loss products are forbidden to women during pregnancy and breastfeeding.
In order not to expose your health to unnecessary risks, it is better without taking strong medications, and to give preference to those that act in a more natural way. For example, such a simple medicine (which can be bought not only in a pharmacy, but also in a supermarket) like dietary fiber will help you lose weight in a month. With a proper diet, you should eat it in abundance with vegetables and fruits. But, for example, in winter, when you do not spend much on fresh fruit, fiber powder or granules will become irreplaceable. It can be easily mixed with kefir and eaten as yogurt. Fibers do not assimilate in the body and come out of it practically in their original form, by the way, clearing this accumulated mucus 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 enter the stomach, swell, taking up all its space. The person eats less, and the fiber, leaving the body, cleans the intestines. But this drug is contraindicated in diseases of the gastrointestinal tract or malignant tumors.
What mistakes should be avoided
To have time to lose weight in just one month until a certain important date for you, but to do it correctly and without harm to health, you need to monitor the accuracy of the implementation of all points of the set of actions. For example, you can’t abruptly switch to a new type of food. Even a healthy diet, which you jump on with one stroke, the body, accustomed to tasty but unhealthy food, is easily perceived as a diet. In that case, he will start storing every calorie he receives, storing it in the form of fat cells all over his body.
People who urgently want to lose weight as a rule do not think about it for the first time, and in the past they resorted to various express diets. The body remembered this as a stressful period to be experienced with maximum reserves. Therefore, a healthy diet will already be replaced by 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 the portion size and include fruits and vegetables in the menu.
Special mention should be made of snacks, which should be at least two a day - with five meals a day, and once again - with six meals a day. You can’t use juices for this, not even freshly squeezed, and even more popular smoothies. They contain a large amount of sugar, which is why they are high in calories. Moreover, any freshly squeezed juice is like a "sugar bomb" for the body. If there is fruit, then the sugar from it gradually enters the body, 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 be:
- one large pear or apple;
- a pair of mandarins;
- 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 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 a healthy diet, it is especially emphasized that it should be complete, containing all the components necessary for the normal functioning of the organism. In an effort to lose weight in a month, some people completely abandon fats and carbohydrates, relying on protein. But this cannot be done because it can eventually result in an excess of protein in the body and a lack of fat 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 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 intense, will not bring the desired effect, because the body begins to deplete fat reserves only after twenty minutes of continuous physical activity. Until then, there is enough energy, which it is in the beginning.
People suffering from chronic diseases should carefully approach all changes in diet and physical activity. Diet and the slightest changes in the menu can be dangerous for those diagnosed with diseases of the gastrointestinal tract. But active physical activity can negatively affect the health of people who have problems with the musculoskeletal or cardiovascular system.
How not to go back to the beginning
When it comes to weight loss, it is important not only to lose weight, but also to be able to maintain the brilliant results achieved. Many people know how to achieve amazing results, but after a couple of months they return to the starting positions and again have to think about how to lose weight in a month. The first thing that should not be allowed not to return to the previous sizes is to return the products from the forbidden list to your table. Occasionally for the holidays, of course, you can pamper yourself with a small amount of pickles, smoked meat or sweets, but no more.
From now on, your daily menu, regardless of your diet, should contain about a kilogram of vegetables and fruits. They are rich in fiber and keep your gastrointestinal tract in shape. Five or six meals a day will also boost your metabolism, which means it will keep your weight stable.
Another problem, which causes the weight to return, is the reduction of activity. During the period when you set a goal to lose weight in a month, you exercised regularly and productively, at a good pace. If you suddenly reduce the pace of sports after this period, you can gain weight. Therefore, 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 best way to keep your figure in perfect condition is to walk at a fast pace every day. 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 precisely control this indicator, you will have to buy a special device - a pedometer. It is usually attached to the waist of your pants or skirt and, in response to lower body movements, records your every move.
If that’s not enough, and you notice that your weight has started to rise, add a few sessions a week with other exercises. It can be any active activity that brings you pleasure.
- Yoga.
- Jump rope.
- Hoop exercises.
- Rollerblading.
In order not to miss that alarm bell, when the hernia can grow again, set yourself a rule to weigh yourself once a week. But women here can have their nuances - these are the characteristics of their organisms. Due to hormonal surges associated with the menstrual cycle, weight is likely to fluctuate over the course of a week. Moreover, 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 disturbed in vain, women should adhere to the rules of weighing no more than once a week. It’s 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.
For 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 (200 ml) over the ginger, add a slice of lemon. When the infusion has cooled to a comfortable temperature, add a teaspoon of honey to it. It can not be added to boiling water, because under the influence of high temperatures honey loses all its medicinal properties. Drink this drink ten minutes before eating.
Losing weight within a month is not an impossible task, because with proper time planning and a desire to act, the result will not be far off. Let this one-month program be the beginning of a new way of life, so you no longer have to worry about losing weight. Moreover, proper nutrition and regular exercise will heal your body and even rejuvenate you.