Many people think about how to lose weight on a specific date to be on top on an important day. It's particularly extreme to start implementing these plans a week, or even three to five days before your scheduled date. This can help in a situation where you only need to lose one extra pound—two extra pounds at most. But with more serious overweight, 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 also be able to consolidate their success.
To lose weight in a month, you need to seriously overhaul the contents of the refrigerator and completely rebuild the nutritional regimen. You also need to create a new daily routine to allow enough time for exercise. With such a careful approach, the weight loss in a month can reach several pounds, which sets you apart from your ideal form.
Expected results
First, let's dispel the myths about how much weight you can lose in a month. The Internet is full of noisy promises that, with an integrated approach, it's not difficult to lose weight to a dozen pounds in 30 days. This statement is only partially true, as much depends on a person's starting weight. With significant excess weight, it is actually acceptable to say that it is quite possible to lose 10 kg of weight in a month.
But if your figure is already close to perfect, such a strong weight loss simply can't be. The body will never want to get rid of its precious pounds, and why bring it into a thin state that has nothing to do with harmony? So, in order not to go to extremes, first calculate your ideal weight using online BMI calculators. You may not need to go on a diet, but it will just be enough to remove excess fluid from your body. And thanks to that, there will be a "free fall" for the unfortunate couple of pounds.
Nutritionists believe that it is normal for the body to lose a pound of excess weight weekly. In the first week, it is allowed to lose weight by two kilos. This happens precisely because of the removal of excess fluid from the body. So if you can manage to lose four to five pounds in a month, that's the norm. Otherwise, your health could be harmed. The advantage of this rate of weight loss is its long-term effect. You can lose more pounds in less time, but in addition to health problems, this promises a quick weight gain, which will even surpass the initial indicators of the scale.
To reach your goal and lose weight in a month, you must adhere to several main rules:
- don't overeat;
- maintain water balance;
- don't drink food;
- dinner three hours before bedtime;
- completely abandon alcoholic beverages;
- observe a complete sleep regimen;
- take rest days between workouts.
The first point is apparently self-explanatory, but some people may have trouble not eating too much. 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 some information, you just don't pay attention to how the treats, spoon after spoon, 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. The water will help "shake up" the metabolism, speed up the blood, which will quickly start to deliver oxygen to the cells, which will allow you to lose weight. It is recommended to drink water that is not cold, but slightly warm, as it is better for digestion. But at the same time, you cannot drink food, as 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.
Drinks are allowed for green tea without sugar, but alcohol for thirty days you will have to forget to lose weight. The point is not just that many alcoholic beverages are high in calories, but they also stimulate the appetite. If you give up and drink even a little, you will immediately be drawn to chewing something salty.
You will also need to consume minimal salt as it retains fluid in the body and interferes with weight loss.
we form the right diet
There are no good monthly diets. Nutritionists caution people against following any monthly restrictions, as strict diets can be followed for no longer than 10-14 days. The safest way to lose weight in a month is to switch to a complete, healthy diet. To start losing weight, a person does not need to resort to low-calorie diets that require no more than 800-900 calories a day.
It is better that the daily menu consists of complete meals, with a total caloric value of 1200-1500 kcal. You need to gently reduce the energy value of your diet so you don't stress your body. To do this, fix the calorie content of the foods you consume during the day and subtract 100-200 calories from that value each day. Do this until you reach the calories needed to lose weight.
| Measures | Peculiarities |
| You will have to completely change the list of foods you can eat now. | The basis of the diet should be fresh or cooked vegetables (with the exception of potatoes); lean meats, poultry and fish; boiled eggs; low-fat cottage cheese and other fermented dairy products; fresh herbs; porridge; Unleavened or wholemeal bread. For a month, you will have to exclude grapes and bananas from the fruits, which will hinder weight loss due to their high calorie content. |
| The approach to food preparation needs to change. | All products are recommended to be boiled, steamed or steamed with 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 uses up more calories than it carries on itself. |
When removing some of the food, you will notice positive changes in the 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.
For a month, you need to completely exclude from the diet:
- smoked meats;
- canned food;
- fried foods;
- pastries and sweets;
- sugar;
- 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 online calculators. And to lose weight quickly too, you need to focus on high protein foods. Calculate your dietary menu so that there are 4 grams of protein per kilogram of your weight. They are necessary for physical efforts, 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 that contain glucose decreases during the diet, the intelligent body begins to produce it from the fat stored on the sides and the protein. You cannot follow this high protein diet for more than a month. Then switch to a balanced diet where the protein content won't be as high. Also, this regimen is contraindicated in people with diabetes. To lose weight quickly, you need to switch to fractionated meals.
Have breakfast early, no later than 10 am. You can load your body up with slow carbs: oats or other cereals and a hard-boiled 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 have soup or borscht. After an hour, snack on the curds again. And for dinner, you can boil chicken fillet and eat a vegetable salad.
running into a slender body
Without regular fitness 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 exercise 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 for burning calories is cardiovascular. These include:
- Exercise bike;
- belt;
- imitation rowing;
- jump rope;
- step by step;
- orbitrek.
The instructor will also ask you to work your arms and lower body to contract the 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 pressure. A fitness instructor 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 walking and running. Not everyone who thinks about losing weight in a month will be able to master running. So at first he can practice walking with a change of pace. You need to walk a distance of several kilometers, which you can cover in an hour. With an increase in overall resistance, the distance will increase. If you don't have the opportunity or time to devote an entire hour to a brisk walk, break that time up into chunks and go into segments. Buy comfortable athletic shoes so your feet can support the load in maximum comfort.
To lose weight, you can also perform the complex at home. The following exercise is suitable for working your abdominal muscles. Lie on your back on the floor, place your hands behind your head and spread your elbows apart. Bend your legs at a 45-degree angle and lift them up. This will press down on the lower pressure. Then start lifting your head, trying to bring your chin to your chest, and return to the starting position. Repeat this move 10 to 20 times. If you can't keep your feet up, beginners can put them on a chair or sofa.
Then do one of the plank exercises. Lying on the mat, roll to your side and lean on your bent arm. Lift your body off the floor in a straight line, from toes to head. To start with, hold this position for half a minute, but with each subsequent workout, increase your bar hold time. Do the same with the other side of the body.
The next exercise will work your glutes and give your arms and abs to rest. 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. Lock for a few seconds and return to starting position as you inhale. Repeat this exercise 10-20 times.
Wherever you decide to practice, keep in mind that you can't push yourself too hard. Daily training will not give good results due to the fact that the body will not have time to restore 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's important that the weight loss is due to the melting of fat tissue, not muscle.
Don't forget about the traditional pre-workout warm-up, which will help warm up your muscles for oncoming stress. This will save 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 Have to Offer
The topic of medications that will help you lose weight in just one month is difficult, as any medication has a series of contraindications and side effects. In order not to harm your health, it is better to consult a doctor who will decide whether you need, in principle, to seek the help of special medications. An expert doctor will prescribe tests, based on the results of which he will make a decision and select the most effective and safe way for you to lose weight.
What can you expect from these drugs, popularly called diet pills? For example, a medicine in the form of capsules or tea works to restore the body's metabolic processes. It also has a laxative effect, due to which the intestines are naturally released from waste products more quickly. The drug affects the human brain, causing it to send out satiety signals while eating. But this medicine should not be taken by people suffering from liver or kidney failure.
In the form of pills, tea and coffee, you can also find other medication at pharmacy counters. Its main active ingredient is an exotic guava extract, native to South America. The drug normalizes metabolism, due to which fat cells are broken down more quickly and removes toxins and toxins from the body. This remedy normalizes acidity and cholesterol levels. The preparation in the form of tea actively removes excess liquid, and coffee affects the focus of saturation, suppressing the feeling of hunger, which allows you to lose weight. But this medication should not be taken by people with insomnia. Furthermore, absolutely all weight loss products are prohibited for women during pregnancy and breastfeeding.
In order not to expose your health to unnecessary risks, it is better to dispense with powerful medications and give preference to those that work more naturally. For example, a medicine as simple (which can be purchased not only at the pharmacy but also at the supermarket) as dietary fiber will help you lose weight in a month. With proper nutrition, you should already eat a lot with vegetables and fruits. But, for example, in winter, when you don't spend a lot on fresh fruit, fiber powder or granules will become indispensable. It can be simply mixed with kefir and eaten as yogurt. Fiber is not assimilated by the body and leaves the body in virtually its original form along the way, clearing the accumulated mucus from the walls of the stomach and intestines.
Microcrystalline cellulose (MCC) is also considered to be harmless. They are dietary fiber concentrated in a pill, which, when entering the stomach, swells up, taking up all of its space. A 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
In order to have time to lose weight in just one month until a certain date that is important to you, but to do it correctly and without harm to health, it is necessary to monitor the accuracy of the execution of all points in the set of actions. For example, you cannot abruptly switch to a new type of food. Even healthy eating, which you jump into at once, the body, accustomed to tasty but unhealthy foods, is easily perceived as a diet. In that case, it will start storing every calorie it receives, storing it in the form of fat cells throughout the body.
As a rule, people who urgently want to lose weight do not think about it for the first time, and in the past have resorted to various fast diets. The body remembered this as a stressful period that needs to be lived with maximum reserves. And, therefore, a healthy diet will already be confused with a diet. So, in order not to see the opposite of the desired body relief in the mirror, gradually switch to a new diet. Gradually reduce portion sizes and include fruits and vegetables in the menu.
Separately, it is worth mentioning the snacks, of which there must be at least two a day - one with five meals a day, and one more - with six meals a day. You can't use juices for this, even the freshly squeezed, and even more popular now, smoothies. They contain a lot 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, its sugar will enter the body gradually as you chew the pulp. And with juice, it happens at the speed of light.
So it's better to snack on fresh fruit. But their number should also not exceed 150-160 grams per day. It might be:
- a large pear or apple;
- a pair 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's unacceptable to eat them already. Otherwise, your blood sugar 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 the effort to lose weight in a month, some people completely give up fats and carbohydrates, relying on protein. But this cannot be done, as it can ultimately result in an excess of protein in the body and a deficiency of fats and carbohydrates. To avoid such distortions, carefully monitor your menu balance. In addition, it will not be superfluous to take vitamin complexes.
If we touch on the topic of physical exercises, here too, some mistakes may come up that will prevent you from losing weight in a month. Physically unprepared people find it difficult to maintain a good exercise pace and get tired after ten to fifteen minutes. But this training, even intense, will not bring the desired effect, since the body starts to consume the fat reserves only after twenty minutes of continuous physical activity. Until then, he has enough energy, which is initially.
Any changes in diet and physical activity must be carefully addressed by people suffering from chronic illnesses. Diet and even the smallest changes to the menu can be dangerous for those diagnosed with gastrointestinal tract illnesses. But active physical activity can adversely affect the health of people who have problems with their musculoskeletal or cardiovascular system.
How not to go back to the beginning
When it comes to losing weight, 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 few months they get 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 to prevent previous sizes from returning is to return products from the prohibited list to your table. Every now and then, on holidays, of course, you can pamper yourself with a small amount of pickles, smoked meats, or sweets, but nothing else.
From now on, your daily menu, regardless of diet, should contain about a kilo of vegetables and fruits. They are high in fiber and will keep your gastrointestinal tract toned. Five or six meals a day will also promote your metabolism, which means you'll keep your weight steady.
The second problem, due to which the pounds are dropped, is the decrease in activity. During the time you set your goal of losing weight in a month, you exercised regularly and productively at a good pace. If after this period you drastically reduce the pace of sports, weight gain may occur. So it's best to initially choose for yourself a training regimen that you can observe not only this emergency weight loss month, but also later.
The most economical way to keep your body in top condition is to walk daily at a brisk pace. Or you just need to walk more: not to get better, just one person takes 10, 000 steps a day. But to accurately control this indicator, you will have to buy a special device - a pedometer. As a rule, it is attached to the waist of your pants or skirt and, in response to your lower body movements, registers your every step.
If that's not enough and you notice your weight starting to increase, add a few sessions a week with other exercises. It can be any active activity that gives you pleasure.
- Yoga.
- Jump rope.
- Bow exercises.
- Rolling on roller skates.
In order not to miss the alarm signal when your weight increases again, make it a rule to weigh yourself once a week. But women can have their own nuances here - those are the characteristics of their bodies. Due to hormonal spikes associated with a monthly cycle, weight is likely to fluctuate over the course of a week. In addition, the range of massive jumps sometimes reaches three kilos. This has nothing to do with the actual weight, which can negatively affect the figure. Therefore, in order not to be bored in vain, women must strictly follow the rule of not weighing more than once a week. Only then is it possible to catch the main trend and, if necessary, start taking action to lose weight again. Women and men should weigh themselves in the morning, on an empty stomach, after using the bathroom.
He will come to the rescue to keep his weight off at the end of an intense month of weight loss and folk remedies. One 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 so that it is enough for a teaspoon. Pour boiling water over the ginger (200 ml), put a lemon wedge. When the infusion has cooled to a pleasant temperature, add a teaspoon of honey. It cannot be added to boiling water, as honey loses all its healing properties under the effect of high temperatures. Drink this beverage ten minutes before meals.
Slimming down in a month is not an impossible task, as with the correct planning of your time and willingness to act, the result will not be far away. Make this month-long program the start of a new lifestyle so you no longer have to worry about losing weight. What's more, proper nutrition and regular exercise will heal your body and even rejuvenate it.