Many people think about how to lose weight before a certain date in order to stay in the best condition on an important day. Particularly extreme is the implementation of these plans a week or even three to five days before the designated date. This can help in situations where you only need to lose one pound (up to two pounds). But overweight is more serious, you need to consider at least how to lose weight within a month. In this case, a person not only has time to achieve obvious results, but can also consolidate his success.
In order to lose weight within a month, you need to carefully modify the contents of the refrigerator and completely rebuild the nutritional schedule. You also need to create new daily activities to have enough time for exercise. With such a thoughtful approach, one month's weight loss can reach a few kilograms, which makes you very different from your ideal body shape.
Expected results
First, let us dispel the myth about how much weight can be lost in a month. The Internet is full of resounding promises. Through a comprehensive approach, it is not difficult to lose more than ten kilograms within 30 days. This statement is only partially correct, because a lot depends on a person's initial weight. The weight is obviously excessive, saying that it is completely possible to lose 10 kilograms a month.
But if your figure is almost perfect, then such a strong weight loss is impossible. The body will never give up precious kilograms, so why should it be brought to a state of weight loss that has nothing to do with harmony? Therefore, in order not to go to extremes, first use the online BMI calculator to calculate your ideal weight. Maybe you don't need to go on a diet, but it is enough to remove excess water from the body. Thanks to this, unfortunately a few kilograms will "crash".
Nutritionists believe that it is normal for the body to lose one kilogram of excess weight every week. In the first week, a weight loss of two kilograms is allowed. This happens because of the excess fluid being drained from the body. Therefore, if you manage to lose four to five kilograms in a month, it will be the norm. Otherwise, your health may be harmed. The advantage of this weight loss speed is its long-term effect. You can lose more kilograms in a shorter period of time, but, in addition to health issues, this means that the weight will increase rapidly, even exceeding the initial indicators on the scale.
In order to achieve your goals and lose weight within a month, you must follow a few key rules:
- Don't overeating;
- Maintain water balance;
- Don't drink food
- Eat dinner three hours before going to bed;
- Give up alcoholic beverages altogether;
- Follow a complete sleep system;
- Rest for a few days between exercises.
The first point seems self-explanatory, but some people may not be able to avoid overeating. To prevent this from happening, please try to concentrate your attention completely during the meal. To do this, avoid distractions, such as books, newspapers, or television. When you are busy getting some information, you won't pay attention to how delicious things get into your mouth spoon by spoon.
It is also important to drink one and a half to two liters of purified water every day to maintain the body's water balance. Water will help "stimulate" metabolism, accelerate blood circulation, and begin to quickly provide oxygen to cells, thereby reducing weight. It is recommended not to drink cold, but lukewarm water, because this is more conducive to digestion. But you can't drink food at the same time, because this will make the digestion process worse. It is best to drink a glass of water 20 minutes before a meal, and wait an hour after a meal.
From beverages, unsweetened green tea is allowed, but after 30 days of extraction from alcohol, 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 appetite. If you give up and drink at least a little, then you will be immediately attracted to chew salty things.
You must also minimize salt intake, as it retains fluid in the body and affects weight loss.
We form the right diet
There is no good monthly diet. Nutritionists warn people not to follow any monthly restrictions, because a strict diet can last no more than 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 need to resort to a low-calorie diet that requires no more than 800-900 calories per day.
The daily menu is preferably a full meal, with a total calorie value of 1200-1500 calories. You need to steadily reduce the energy value in your diet to avoid stress on your body. To do this, determine the calorie content of the food you eat during the day, and subtract 100-200 calories from that number every day. Do this until you reach the calories needed to lose weight.
| measure | Features |
| You must completely change the list of foods you can eat now. | The basis of the diet should be fresh or stewed vegetables (except potatoes); lean meats, poultry and fish; boiled eggs; low-fat cheeses and other fermented dairy products; fresh herbs; porridge; yeast-free bread or whole wheat bread. Within a month, you will have to exclude grapes and bananas from fruits because of their high calorie content, which can affect weight loss. |
| The method of food preparation needs to be changed. | It is recommended to boil, stew or steam all products, and add as little vegetable oil as possible. |
| Look for negative-calorie vegetables. | Celery is one of the most effective dietary vegetables. In order to absorb it, the body consumes more calories than it carries. |
By removing some food, you will notice a positive change in the numbers after two weeks. If you can't give up sugar, use honey instead. For example, white cheese with a teaspoon of honey instead of sugar is more delicious.
Within a month, you need to completely exclude from your diet:
- bacon;
- Canned food;
- Fried food;
- Pastries and sweets;
- sugar;
- Ketchup, sauce, mayonnaise, mustard;
- Animal fat
- Semi-finished products
- Snow vegetables.
The diet should be complete, including daily protein, fat and carbohydrate intake. You can use an online calculator to calculate them. In order to lose weight quickly, you need to focus on protein-rich foods. Calculate your diet menu so that there are 4 grams of protein per kilogram of body weight. They are necessary for physical exertion, without them it is impossible to lose weight within a month.
For the body to function well during exercise, it needs to consume a lot of glucose. Its main supplier is carbohydrates. However, when the consumption of glucose-containing foods decreases during dieting, the smart body will begin to produce glucose from the fat and protein stored on the side. You cannot stick to this protein-rich diet for more than a month. Then switch to a balanced diet, the protein content will not be so high. In addition, this program is contraindicated in diabetic patients. To lose weight fast, you need to switch to split meals.
Eat breakfast early, no later than 10 in the morning. You can add slow carbohydrates to your body: oatmeal or other grains and boiled eggs. After an hour, have a snack of apples and a handful of nuts. After a while, dine with lean meat or fish and vegetable salad. You can also drink soup or borscht. One hour later, eat tofu again. For dinner, you can cook chicken fillet and eat vegetable salad.
Run to a slender body
Without regular fitness or other types of physical activity, a person will not be able to consume more calories than burned, thereby losing weight. To lose the weight you need within a month, you can go to the gym or exercise at home. The first method is very good, because there will be a professional trainer to serve you, he will put forward an effective plan based on your parameters and abilities. The most effective exercise for burning calories is cardiovascular exercise. These include:
- Exercise bike;
- Treadmill;
- Imitate rowing
- jump rope;
- Stepper
- Orbiter.
The coach will also ask you to exercise your arms and lower body to tighten the muscles. Deadlift exercises are very suitable for this purpose. Its essence is to lift the barbell. This involves the arms, legs, body and the muscles that are pressed. The fitness instructor will suggest the most effective type of exercise for women and men in different areas.
The easiest and most effective way to lose weight is to walk and run. Not everyone who wants to lose weight within a month can master running. Therefore, he can practice changing steps at first. You need to walk a few kilometers, and you can finish it in an hour. As the overall endurance increases, the distance will increase. If there is no opportunity or time to spend an entire hour on fast walking, divide this time into several parts and proceed in stages. Buy comfortable sports shoes so that your feet can bear the load with maximum comfort.
To lose weight, you can also perform complex exercises at home. The following exercises are suitable for exercising abdominal muscles. Lie on your back on the floor with your hands behind your head and your elbows open. Bend your legs at a 45-degree angle and lift them up. This will put pressure on the lower press. Then start to raise your head, try to stretch your chin to your chest, and then return to the starting position. Repeat this action 10-20 times. If your feet cannot stand up, beginners can put them on a chair or sofa.
Then do a plank exercise. Lie on the carpet, lying on your side, leaning on your curved arm. Lift your body off the ground in a straight line from your feet to your head. First, maintain this position for half a minute, but in each subsequent exercise, increase the standing time on the barbell. Do the same for the other side of the body.
The next exercise will exercise your buttocks, rest your arms and abs. Lie on your back, bend your legs, and place your hands and palms down on your torso. Exhale and lift your hips as high as possible. Lock for a few seconds, then return to the starting position when you inhale. Repeat this exercise 10-20 times.
No matter where you decide to practice, remember that you cannot overuse yourself. Since the body does not have time to regain strength, daily training will not have good results. Any professional athlete will tell you: To lose weight, you need to train every other day. Muscle tissue grows on the rest day. But the important thing is that weight loss is due to the melting of fat tissue, not the melting of muscle.
Don't forget 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 sprain. If you are a beginner and decide to walk on a treadmill, you need to warm up.
What the pharmacist must provide
The topic of drugs that help you lose weight in just one month is difficult because any drug has many contraindications and side effects. In order not to harm your health, it is best to seek the advice of a doctor. The doctor will decide whether you need to ask for special drugs in principle. Medical experts will prescribe the test, make a decision based on the test results and choose the most effective and safest weight loss method.
What can you get from these drugs commonly called weight loss pills? For example, drugs in the form of capsules or tea can restore metabolic processes in the body. It also has a laxative effect, so the intestines can expel waste naturally faster. This therapy affects the human brain by sending satiety signals when eating. However, patients with liver and kidney dysfunction should not take this medicine.
You can also find another medicine at the pharmacy counter in the form of pills, tea and coffee. Its main active ingredient is an exotic guava fruit extract native to South America. The drug normalizes metabolism, so fat cells break down faster and remove toxins and toxins from the body. This remedy normalizes acidity and cholesterol levels. The form of tea actively removes excess liquid, coffee affects saturation, suppresses hunger, and allows you to lose weight. However, people with insomnia should not take this medicine. In addition, women are absolutely prohibited from using all weight loss products during pregnancy and breastfeeding.
In order not to expose your health to unnecessary risks, it is best not to take strong medicines and give preference to those that work in a more natural way. For example, simple remedies like dietary fiber (available not only in pharmacies but also in supermarkets), can lose weight in one month. With proper nutrition, you should already have enough nutrition through vegetables and fruits. But, for example, in winter, when you don't spend much on fresh fruits, powdered or granular fiber will become indispensable. It can be simply mixed with kefir and eaten like yogurt. The fiber is not absorbed by the body and is actually discharged in its original form, clearing the mucus accumulated on the stomach and intestinal walls on the way.
Microcrystalline cellulose (MCC) is also considered harmless. These are the dietary fibers concentrated in the tablet. When they enter the stomach, they expand and take up all of its space. When a person eats less, fiber leaves the body and cleans the intestines. However, the drug is contraindicated in gastrointestinal diseases or malignant tumors.
What mistakes should be avoided
In order to have time for you to lose weight before a certain important date in a month, but to do it correctly and not harm your health, you need to monitor the accuracy of all the points of performing the set of actions. For example, you cannot suddenly switch to a new type of food. Even a healthy diet, your every move, and your body accustomed to delicious but unhealthy foods can easily be considered a diet. In this case, he will start to store every calorie received, in the form of fat cells throughout the body.
Usually, people who are eager to lose weight are not considering this issue for the first time. They have adopted various fast weight loss methods in the past. The body remembers that this is a stressful period and needs to be experienced with the greatest reserve. Therefore, a healthy diet has been mistaken for dieting. Therefore, in order not to see the opposite of the desired body relaxation in the mirror, slowly switch to a new diet. Gradually reduce the serving size and add fruits and vegetables to the menu.
Another snack worth mentioning, there should be at least two meals a day-five meals, and one-six meals. You can't use juice for this, even freshly squeezed juice, or even the more popular smoothies now. They contain a lot of sugar, so their calorie content is high. Moreover, any freshly squeezed juice is like a "sugar bomb" to the body. If there is fruit, then when you chew the pulp, the sugar in it will gradually enter the body. With juice, it will happen at lightning speed.
Therefore, it is best to snack on fresh fruits. But their quantity should not exceed 150-160 grams per day. possible:
- A large pear or apple;
- A pair of oranges
- Frozen or dried fruits are also allowed.
Unlike other products that are not recommended to be eaten after six o'clock in the evening, fruits can be eaten later. But it is unacceptable to have eaten them two hours before going to bed. Otherwise, your blood sugar will rise and prevent you from falling asleep normally.
When it comes to healthy nutrition, it is particularly emphasized that it should be complete and contain all the ingredients necessary for the normal functioning of the body. In order to lose weight within a month, some people give up fat and carbohydrates altogether and rely on protein instead. But this is impossible, because eventually it will lead to too much protein in the body and insufficient fat and carbohydrates. To avoid this distortion, carefully monitor the balance of the menu. In addition, taking a multivitamin is not superfluous.
If we talk about the topic of physical exercise, then here, there may also be some mistakes that prevent you from losing weight within a month. It is difficult for people who are not physically prepared to maintain a good exercise speed, and they will feel tired after ten to fifteen minutes. But this kind of training, even if it is strenuous, will not bring the expected effect, because the body will only start to consume fat reserves after 20 minutes of continuous exercise. Before that, he has enough energy, this is the original.
People with chronic diseases should be cautious about any changes in diet and physical activity. For people diagnosed with gastrointestinal diseases, the smallest changes in diet and menus can be dangerous. However, active physical activity can adversely affect the health of people with problems with the musculoskeletal system or cardiovascular system.
How not to roll back to the beginning
In losing weight, it is not only important to lose weight, but also to try to maintain the brilliant results obtained. Many people know how to achieve amazing results, but a few months later, they returned to their original positions and had to think about how to lose weight within a month. The first thing that shouldn't be allowed is to return the products on the banned list to your dining table, so as not to return to the previous size. Of course, occasionally during the holidays, you can pamper yourself with a small amount of kimchi, bacon or candy, but that's all.
From now on, your daily menu, regardless of diet, should contain about one kilogram of vegetables and fruits. They are rich in fiber and can keep the gastrointestinal tract healthy. Five or six meals a day will also promote metabolism, which means it will keep your weight stable.
The second problem, due to weight return, is a decrease in activity. During the time you set yourself a weight loss goal for the next month, you exercise regularly, effectively, and at a good pace. If you significantly reduce your exercise speed after this period of time, you may gain weight. Therefore, it is best to choose such a training program for yourself at first, and you can observe not only during this urgent weight loss month, but also later.
The most economical way to keep your figure in perfect shape is to walk briskly every day. Or you just need to walk more: in order not to get better, it is enough for one person to walk 10, 000 steps a day. But in order to accurately control this indicator, you must purchase a special device-a pedometer. Usually, it will be attached to the waist of your pants or skirt and record your every step based on the movements of your lower body.
If this is not enough, and you notice that your weight is starting to increase, then add other exercises a few times a week. It can be any active activity that brings you happiness.
- Yoga.
- jump rope.
- Practice with hoop.
- Roller skating.
In order to avoid missing that wake-up call, when the weight can start to increase again, please make yourself a rule of weighing once a week. But women can have their own nuances here-these are the characteristics of their bodies. Due to the hormonal surge associated with the monthly cycle, weight may fluctuate within a week. In addition, the range of mass jumps sometimes reaches three kilograms. This has nothing to do with the actual weight, it will have a negative effect on the numbers. Therefore, in order not to be upset, women must strictly abide by the rule of not weighing more than once a week. This is the only way to catch the main trends and start acting when necessary to lose weight again. Both women and men should weigh themselves on an empty stomach after going to the toilet in the morning.
At the end of the month of intense weight loss and folk remedies, it will help you maintain your weight. One of them is a ginger drink that prevents hunger. To prepare it, you will need:
- Ginger root;
- Honey;
- lemon.
To make a serving of this spicy drink, grind the ginger root on a fine grater so that it is enough for a teaspoon. Pour boiling water on the ginger (200 ml) and place a slice of lemon. When the infusion has cooled to a pleasant temperature, add a teaspoon of honey. It cannot be added to boiling water, because honey loses all its healing properties under the influence of high temperature. Drink this drink ten minutes before meals.
Losing weight within a month is not an impossible task, because as long as you plan your time and desire to take action, the result will not be too far away. Let this one-month plan be the beginning of a new lifestyle, so you don't have to worry about losing weight anymore. More importantly, proper nutrition and regular exercise can heal your body and even rejuvenate you.