Getting rid of a certain number of extra pounds is the dream of many. And everyone sets for themselves a certain period (week, month, year), for which they intend to achieve this. Those who want to lose weight choose different strategies. Someone begins to adhere to strict diets or refuses to eat at all. Others actively perform certain exercises (swing the press, squat).
But not all methods can be attributed to healthy weight loss. In addition, some of them can later provoke even more dynamic weight gain. To cope with the problem, you need a comprehensive approach and the right psychological attitude. Our experts have compiled a working guide that effectively helps you lose weight in a month without harm to your health and without further weight gain.
Basic rules for losing weight in 30 days
How much weight you can actually lose in a month depends largely on your starting weight. If it is 70-80 kg, then in 4 weeks it is quite possible to get rid of 4-6 kg. People with a lot of weight at the end of the month can see even more inspiring indicators on the scales. The rules below will help you achieve this goal.
A healthy diet
Some will be surprised, but for weight loss you need to eat well. Hunger, drastic cuts in portions, or focusing on just one food group are not the best companions for losing weight. The daily diet should be balanced and complete. However, if you want to lose weight, you will still have to give up certain products:
shop-bought sausages and sausages;
mayonnaise, fat, fried in a lot of oil;
store-bought juices, sugary drinks, and carbonated beverages;
unlimited confectionery products;
bread and bakery products made from white flour.
If it is very difficult without sweets, then you can treat yourself to 2 slices of bitter chocolate (cocoa content from 74% and above) or 1-2 tsp. honey.
A healthy diet for each day should consist of 6 groups of basic foods:
Any cereals, whole-grain bread, durum wheat pasta.
Dairy products: cottage cheese, yogurt without additives, kefir, ryazhenka, milk, cheese (up to 30 g per day), sour cream.
Fat: avocado, oily fish, nuts and seeds, butter (fat content of at least 82% — 1 tsp. per day), unrefined vegetable oils.
Greens and vegetables (fresh, steamed, boiled, frozen, sauerkraut).
Berries and fruits. It is important not to consume them more than 350 g per day. Otherwise, they will contribute to weight gain.
Protein: fish, seafood, meat, poultry, eggs, offal, legumes, soy.
At the stage of weight loss, it is advisable to reduce salt intake. It is also important to train yourself to eat slowly, with careful chewing of food.
Compliance with the regime
During weight loss, it is a good idea to avoid overeating. The clearer the regime, the better the body works. It is rational to eat 3-4 times a day (Breakfast, lunch, dinner + 1 snack in a larger gap between the main meals). Only people with certain diseases of the gastrointestinal tract and at high stages of obesity should eat fractionally and often.
When overeating in the intervals between meals, the proportion of released hormones necessary for the breakdown of fat reserves is disturbed. The intestines and other organs of the digestive system should also be able to rest. With this in mind, you should try to eat at the same time. And the last meal should be carried out before 20: 00.
There is a widespread opinion that those who want to lose weight should drink 1.5-2 liters of clean water per day, without taking into account the food consumed. However, modern trainers and nutritionists are more inclined to believe that the calculation should be carried out individually, depending on the starting weight. In addition, they claim that 50% of water enters the body with food (berries, fruits, vegetables mainly consist of water).
The following formula will help you make the correct calculation::
1 kg of real weight × 40 ml ÷ 2
For example: 70 kg × 40 ml = 2,800 ml. If you divide this by 2, it turns out that a person with this weight should drink 1 liter of 400 ml, and the rest should go to him with food.
You can drink water whenever you want, but this is especially true if you are thirsty. The color of urine is also a good indicator. If it is light yellow, it means that everything is in order with the water balance. If the urine becomes dark, then this should encourage more control over the amount of liquid consumed. If it is transparent and at the same time edema appears, then the amount of water consumed should clearly be reduced.
Modern people spend a lot of time sitting in front of the computer, in the subway, in the car and practically do not move. Inactivity leads to weight gain, heart and vascular diseases, and musculoskeletal disorders. Daily activity of 8,000-10,000 steps helps maintain health and burn calories, which is important if you want to lose weight in a month.
The minimum amount of physical activity for any person is 5 times a week for 30 minutes to perform special exercises. But it is necessary to remember the General rule: during training there should be a feeling of slight tension, and after their completion — slight fatigue. Overloads are not useful, so you should be more careful.
BZHU is “protein, fat, carbohydrates”. Each of these nutrients is of great importance for human life:
Squirrels. They form muscle fibers, strengthen the immune system, and promote cell growth. They are found in large quantities in meat, fish, eggs, cheese, and legumes. Both vegetable and animal proteins should be present in the diet. Protein intake per day: 1.0-1.5 g per 1 kg of the desired weight.
Fats. They are important sources of energy, make the walls of blood vessels more elastic, and affect cholesterol levels. Fats can be found in vegetable (all kinds of vegetable oils) and animal (butter, fish, meat) foods. Daily fat allowance: 0.8-1.0 g per 1 kg of desired weight.
Carbohydrates. The main source of energy. Nutritionists divide carbohydrates into simple/fast (sugar, sweets, fruit, honey, dried fruits) and complex/slow (vegetables, cereals, bread, pasta). Excess carbohydrates are stored in fat stores. The norm of carbohydrates per day: 3.0-5.0 g per 1 kg of the desired weight.
To lose weight, you need to reduce the amount of fat consumed in favor of carbohydrates. With this in mind, the latter should be present in the diet of 50%, protein-25-30 %, fat-no more than 30%.
The reference to the volume
To monitor your progress if you want to lose weight in a month, many people resort to weighing. But it is quite subjective and does not show the whole picture of what is happening in the body. To clearly see whether you managed to lose weight, it is better to resort to measurements using a centimeter tape. Our appearance largely depends on the ratio of fat and muscle in the body. Remember that fat mass is more voluminous than muscle mass.
If you managed to lose weight in a month, then the number of centimeters in the girth of the waist, hips, and buttocks will decrease, but this will not necessarily greatly affect the number of scales. It is more effective to assess the loss of fat mass for a month with the help of a centimeter tape. If in 4 weeks not only the weight continued to stand still, but also the volume did not go away, then be sure to review the nutrition program, training, as well as the mode of work and rest.
Menu for a month
How much you can lose weight in a month by 80 % depends on proper nutrition. The latter does not imply strict restrictive diets, but the ability to eat in a variety, healthy and delicious way, making up a menu of ordinary products. To get enough of less food, you need to eat slowly and thoughtfully, without being distracted by the TV, computer or book.
Our experts offer several options for Breakfast, lunch, dinner and snacks, which can be combined at your discretion, so as not to exceed your BZH standards and at the same time eat a varied and delicious meal.
Boiled egg (2 pieces), tomato (150 g), whole grain bread (60 g), butter 82.5 % (5 g).
Oatmeal porridge (150 g), 82.5% butter (5 g), banana (110 g), almonds (20 g).
Cottage cheese 5% (150 g), tomato (150 g), sour cream 10-15 % (30 g), almonds (20 g).
Millet porridge (150 g), pear (110 g), cheese (40 g), olive oil (1 tsp).
Salad (220 g), omelette (200 g), olive oil (1 tsp).
Cheesecakes (250 g), pears (100 g), sour cream 10-15 % (30 g).
Cucumber (150 g), whole grain bread (80 g), salmon with/with (50 g), lettuce leaves (40 g), feta (30 g).
It is best to have Breakfast between 7: 00 and 10: 00.
Vegetable soup (200 g), chicken fillet (100 g), tomato (100 g).
Pasta (150 g), chicken liver (130 g), cabbage salad (120 g), olive oil (1 tsp).
Broccoli puree soup (200 g), beef (150 g), whole grain bread (50 g).
Baked potatoes (150 g), Turkey (100 g), sauerkraut (100 g), olive oil (1 tsp).
Unpolished rice (150 g), salmon (100 g), vegetables 150 g, olive oil (1 tsp), lemon juice (1 tsp).
Vegetable soup (200 g), salad (150 g), chicken fillet (120 g), olive oil (1 tsp).
Salad (150 g), millet porridge (130 g), beef (120 g), olive oil (1 tsp), butter 82.5 % (5g).
Lunch is best served between 13: 00 and 16: 00.
Broccoli (250 g), Turkey (100 g).
Peppers stuffed with chicken and vegetables (320 g), sour cream 10-15 % (30 g).
Steamed vegetables (220 g), chicken (130 g), olive oil (1 tsp).
Protein omelet (150 g), vegetable salad (100 g), olive oil (1 tsp).
Vegetable stew (200 g), chicken fillet (150 g).
Stewed cabbage (200 g), white fish (150 g).
Grilled vegetables (200 g), chicken fillet (150 g).
Dinner must be served before 20: 00. The most optimal time is 18: 00-19: 00.
Berries (140 g), banana (110 g), almonds (20 g).
Tomato (100 g), whole grain bread (60 g), hard cheese (30 g).
White yogurt 2.5 % (200 g), pear (200 g), almond (20 g).
Tomato juice (200 g), whole grain bread (50 g), hard cheese (30 g).
Kefir 2.5 % (200 g), pear (200 g).
Apple (250 g), white yogurt 2.5 % (200 g).
Tomato (100 g), whole grain bread (50 g), arugula (30 g), mozzarella (30 g).
Snacking is not a mandatory meal. You can do without it if you want. If, in an effort to lose weight in a month, it is not possible to refuse it, then arrange it in a longer interval between the main meals.
Trying to lose weight in a month, do not forget about physical activity. Although only 20% of successful weight loss is attributed to sports, but for a beautiful body, they should not be neglected. Ideally, a weight-loss person should have 3 days of strength training and 2-3 days of cardio per week. Be sure to start classes with a warm-up and end with a hitch.
Before training, you should definitely perform a warm-up for the following reasons::
Reduces the risk of injury. If the exercises include not warmed up muscles, then this is fraught with sprains and pain.
Prepares the Central nervous system. A sharp increase in physical activity is stressful for the body.
Improves muscle strength and body capabilities. During the warm-up, blood circulation accelerates, which increases the effectiveness of training.
Improves the body’s sensitivity. After a good warm-up, it turns out much better to “hear” and feel your body. This will allow you to give it the correct load.
Warm-up before training is to work out all parts of the body. It is usually performed from top to bottom. They start with head tilts, while trying not to overload the neck muscles. Then stretch your shoulders in a circular motion. Then proceed to the hands, then warm up the entire body with twists. After that, the hip joints are kneaded in a circular motion. Complete the warm-up by running and jumping on the spot.
In an effort to lose weight in a month, when performing strength training, it is important to breathe correctly, keep your stomach toned and your shoulders straightened all the time. The breath in any exercise when moving from the floor up to the maximum voltage. Rest between sets for 20-30 seconds.
Training with an emphasis on the legs:
Steps to the side in a squat (right is 1, left is 2). Perform 2 sets of 20 times each.
Drawing a straight leg to the side. All movement is important to make slowly. Do 2 sets of 20 times on each lower limb.
Bridge for the buttocks. The latter should be kept in the air at all times, without lowering them to the floor. Perform 2 sets of 20 times each.
Crunches (only the upper part of the back is raised, not the entire body) are normal. Exhalation is necessarily carried out upwards. Do 2 sets of 20 times each.
Crunches on a diagonal (shoulders should be kept on weight). Perform 2 sets of 20 times each.
After finishing the workout, it is useful to stretch.
Training with an emphasis on the back, pectoral muscles, triceps:
Exit to the bar with two jumps (legs spread out to the sides). Perform 2 sets of 10 times each.
When kneeling, the body is slightly bent forward. The upper limbs are laid back with the palms facing inwards. Perform 40 vigorous hand movements. Do 2 sets in total.
Triceps push-UPS lying on your side with opening. Perform 2 sets of 15 times on each side.
Starting position: lying on your back, legs bent as if sitting on a chair, hands behind your head. Lift your upper back and at the same time, alternately stretch one straight leg forward. Do 2 sets of 20 times each.
Crunches on the diagonal (shoulders are held in the air). Perform 2 sets of 20 times each.
Be sure to finish your workout with a hitch.
Focus on the buttocks, inner thigh, abs:
Starting position with emphasis on the knees and elbows. Perform a push of the leg into the ceiling 20 times and an additional 10 springs on top of each limb. Exhale at the top, all movements are important to do slowly and do not bend the lower back. Just 2 sets.
Lie on your side with your legs outstretched. Put one hand on the floor in front of you at the level of the stomach, and lean on the elbow of the other. Take the upper leg vertically up, and bend the lower leg slightly. In this case, the sock of the upper limb should look at the floor. Perform 2 sets of 20 times on each leg.
Starting position: lying on your back, straight legs raised up. Spread your legs out to the sides, and when mixing, perform a double cross. If it pulls under the knees, then they can be slightly bent. Perform 2 sets of 20 times each.
Lie on your back, legs bent at the knees, feet placed on the floor, hands behind your head. Perform a body lift with a pop under the knee of the leg straightened up. At each ascent of the lower limbs alternate. Do the exercise twice for 20 times.
Starting position: lying on your back, arms along your torso. Straight legs lift up, tearing off the pelvis, go out into the “birch”, standing almost on your shoulders. Stretch your legs straight up. Perform 2 sets of 15 times each.
During such a workout, there should be no pain in the joints. In the muscles, painful sensations may appear on the last repetitions, while overcoming yourself. It is better to finish such a workout by stretching. If you want to lose weight in a month, you can perform the presented blocks with emphasis on different parts of the body on different days or combine them during one workout.
Actively burn calories and get closer to the dream of losing weight in a month helps cardio or aerobic training. This type of physical activity also perfectly strengthens the heart and blood vessels. Such classes speed up metabolic processes in the body, increase efficiency and strengthen the immune system. But if you want to lose weight in a month, it is important to train taking into account the fat burning zone.
The higher your heart rate, the more calories you’ll burn. Fat burning is achieved in a certain pulse corridor. It is calculated using the following formula: heart rate max = 220-age. The resulting number indicates the maximum allowable number of heartbeats per minute. The fat burning zone accounts for an interval of 65-85% of the heart rate max: the lower threshold is the heart rate max × 0.65, and the upper threshold is the heart rate max × 0.85.
For clarity, let’s assume that a 35-year-old woman is trying to lose weight in a month. Her maximum heart rate will be 185 (220-35). In her case, fat will be burned if during cardio exercise her heart rate will be in the range from 120 (185×0.65) to 157(185 × 0.85). Such a fat burning zone will not only help you lose weight, but also will not harm your health.
In an attempt to lose weight in a month, there are a lot of cardio training options. Some of them are:
running in the fresh air or on the track;
short interval training with high intensity exercise (TABATA);
aerobics on a step-platform;
If you want to lose weight in a month, instead of cardio training, you can give preference to another type of sports activity (ice skating, roller skating, swimming).
After strength training or cardio, the hitch allows you to normalize your heart rate, body temperature, and even out your breathing. Most often, the hitch involves performing stretching exercises. A high-quality hitch should take 5-10 minutes.
For those who want to lose weight in a month, our experts offer a simple set of stretching exercises for the main muscles:
For the tendon under the knee. Sitting on the floor, stretch your lower limbs forward. Bend your chest and shoulders down, trying to reach your toes. Hold this position for 30-45 seconds.
For the lower extremities. Stand up straight, keeping your feet together. Grasp the back of a chair placed in front of you with one hand. This will help you not lose your balance. Grab the leg with your other hand. Hold this position for 30-45 seconds. Then switch your upper and lower limbs.
For the shoulder joints. Straighten the shoulder girdle back. Stretch your right upper limb to the side and back. During the execution of this element, a soft feeling of tension should appear. Hold this static position for 30-40 seconds, and then change the limb.
For the upper extremities. Keep your feet together while standing on the floor. Pull back your chest and shoulders. Place your right hand behind your head, and use your left hand to push slightly on your elbow to increase the tension. Hold this position for 30-45 seconds, and then perform the exercise in a mirror image.
For the whole body. While standing on the floor, keep your legs together and your arms along your torso. Then raise your straight upper limbs above your head, as high as possible. Stretch as much as possible to the ceiling for 10-15 seconds. Then lower your hands down.
Each exercise is recommended to be repeated 2-3 times. And if you had a cardio workout before, then before you start stretching, walk at a moderate pace for 5 minutes.
It is quite possible to lose 4-6 kg of weight in a month and see noticeable volume decreases if you review your diet, give up “food garbage”, try not to eat up between main meals, learn how to calculate BZHU and develop a feasible training schedule for yourself. The main thing is not to give up ahead of time and do not be lazy. In this case, a good result will not be long in coming.