How to lose weight in a month

Nutritionists recommend constant weight monitoring. But not everyone succeeds in this. Excess pounds can grow for months or even years, and then people "suddenly" need to get rid of them urgently, for example, to lose weight by summer or get in shape quickly after the holidays. . . . And in any of these cases, you need an effective and healthy "express" method of weight loss.

Why a person gets fat

Usually a combination of two factors leads to the appearance of excess weight: excessive food intake, sedentary lifestyle. Others, less significant, are added to these components. Dietary imbalance, poor eating habits, irregular diet. . . .

"At risk" are, for example, a number of office workers. During the day they work without hot liquid snacks, and in the evening they have a hearty dinner. Eating disorders are mostly characteristic of a modern person with an active lifestyle and a constant lack of time for their own health.

Many people get better when they are under stress or depression. In such moments, a person needs to calm down in some way, to find a source of positive emotions. And often delicious food (not always healthy) becomes such a source of fast positive nutrition. A person "catches" problems - and, as a result, gets fatter. With prolonged depression you can gain 20 pounds, 30 and even 50.

Some people gain weight even with a proper balanced diet: due to some chronic illness or metabolic disorder. The most dangerous disease characterized by overweight is diabetes mellitus.

How to lose weight properly

There are a few basic principles of proper weight loss at home. By adhering to them, you can quickly get rid of excess amounts without harm to health. The first thing to remember is that many of the foods we consume on a daily basis are especially harmful to the figure. These products include all kinds of smoked meat, sausages, pastries, fried and boiled potatoes, sweets. It is desirable to exclude all this from the diet or reduce the consumption of these products to a minimum. So, instead of traditional factory sweets that contain many harmful additives in addition to sugar, it is better to consume fruits and dried fruits in moderation.

Another important principle is fractional nutrition. Instead of eating a heavy meal two or three times a day, it is worth dividing your daily diet into several meals. So, between breakfast and lunch it is desirable a snack with fruit or vegetables, you can drink yogurt or eat some fresh cheese. The snack should not consist of a bar of chocolate, a fast food sandwich or bakery products.

Breakfast - not to be missed. It should include foods with protein and carbohydrates. Lunch can be satisfying enough, but overeating during it should also be avoided. Dinner is best divided into two or three receptions. During the day, you must drink plenty of clean water (at a rate of 30 milliliters per 1 kilogram of weight). A glass of water or kefir will help eliminate hunger between meals.

Once you’ve adjusted your diet, it would be nice to increase physical activity. If it is not possible to visit the gym regularly, you can dedicate time to walking (even short walks will bring serious benefits) and / or do basic exercises at home. By meeting only the above conditions, it is quite possible to lose 1-1, 5 kilograms or even more in a month, as well as significantly improve health. And - it should be borne in mind that no weight loss pill can replace a normal healthy lifestyle.

Benefits and necessity of physical activity

Technological advances, designed to make everyday life easier for man, free up as much time as possible, have led to the fact that most have become unacceptably small to move around. Instead of using our free time for walking, sports, traveling and playing with children, we spend it mostly in front of a computer or TV. As a result, there are a number of problems with physical fitness: muscles are weak, the intensity of blood circulation is reduced. . . this leads to a lack of nutrients in the systems and organs, reduced immunity and, of course, weight gain.

Physical activity that compensates for the lack of body movement can be completely different and different from each other. You can do it at home, in the gym, on the water, on the mountain, in the snow - in nature or on the street. Workouts can be intense or extremely simple exercises. The choice depends on the person's lifestyle, physical fitness, age and preferences.

The type of load is always chosen individually, but it is safest and most dynamic to exercise in the gym under the supervision of an expert. Different sets of exercises were selected for man and woman. The initial weight of the person is also taken into account: you yourself understand that there is a difference between people who train, one of whom needs to lose 30 kilograms, and the other - 10.

Physical exercise is invaluable for the cardiovascular system. The heart muscles are strengthened, the walls of the vessels become more elastic, which results in the development of thrombosis and varicose veins, and the pressure normalizes. In addition, during physical exertion, the body is saturated with oxygen, which leads to the improvement of the condition and work of all organs.

Sport improves the physical shape of the body, makes it stronger, more stable, more attractive. With regular loads, the person becomes more agile, coordination improves, and lightness and grace appear in the movements. At the same time, the extra pounds go away, the body becomes slender, in shape. There are other advantages: playing sports increases immunity, helps to normalize hormonal levels, helps maintain a clear state of mind, eliminates sleep problems, etc. The main thing is to correctly calculate your power by choosing the right load option for you.

How many pounds can you lose weight?

The answer depends on the following important factors: initial parameters, lifestyle, health condition. If the excess weight is significant, there is a medium or severe phase of obesity, the process can progress quite quickly for some time. The more extra pounds the easier it is to “melt”. The hardest part is getting rid of the last 6-8 pounds or normalizing a body that is just a little “overgrown with fat”.

In the first week of losing weight, excess fluid is lost, the weight can be reduced by 3-5 kilograms. The more intense the training, the greater the effectiveness of weight loss. With minimal physical effort, after releasing excess fluid, a person becomes lighter by about 1-1, 5 kilograms per week. And a nutrition program that is properly chosen by an expert will significantly speed up the weight loss process.

During running or intense training, approximately 400 kilocalories are burned in half an hour. It weighs about 45 grams. But the process begins only 20 minutes after the start of training. If you start it on an empty stomach and the body won’t just receive calories, the subcutaneous fat will start to go away from the first minute, but doctors don’t accept this option. When calculating weight loss through daily training, you must keep in mind that if you do not follow the principles of proper nutrition and do not consume too many high-calorie foods, then even the most active physical activity will not lead to weight loss, but will only help a person not recover too quickly.

Who and how much lose weight

The speed of the process depends on the initial weight, age, diet and exercise options, and health status. The fastest skinny people under the age of 30 with overweight over 25 pounds who began to actively engage in sports. They can lose up to 7 pounds in the first week. In the second week, the result can be from 2 to 5 kilograms. Next, the process slows down, but if you have a lot of extra pounds, about 2 pounds will disappear per week.

The most difficult weight loss process progresses in people with a little overweight over 40 years of age. Reviews of people who deal with physical shape indicate that in 1-2 weeks of weight loss, in this case, the weight is reduced by 1-1, 5 kilograms, and in 3 and 4 weeks it will take about 500 grams.

Records of weight loss with strict diets

Records are set by overweight people. Some of them enter the Guinness Book of Records twice: first - as owners of maximum weight, and then - as weight loss record holders. Pennsylvania resident Rosalie Bradford weighed 544 pounds and lost 415 pounds in 6 years, Mexican Manuel Uribe 587 pounds, but lost 400 pounds in 7 years with the help of a therapeutic protein diet.

There are cases of astonishing weight loss speed. American Carol Wright managed to lose 130 kilograms in 2 years: despite the fact that she initially weighed 200. Her compatriot David Smith lost 7 kilograms a month, until he lost 180 kilograms out of 285.

Severe diet: benefit or harm

A strict diet involves a sharp reduction in daily calorie intake. A special plan is calculated with a daily diet of 500-700 kilocalories. With such a diet, weight is reduced very quickly: up to 1 kilogram per day. That is the only advantage of such techniques. There are many more flaws in a strict diet:

• chronic gastrointestinal diseases worsen;
• diseases of the digestive system may develop;
• deterioration of skin, hair, nails;
• Deterioration of psycho-emotional state caused by lack of nutrients.

Another disadvantage of a strict diet is that they rarely lead to long-term results. After the stress the body has experienced during the diet, the lost pounds come back quickly, it is quite difficult to keep them in a new shape. Should we resort to such an unreliable and dangerous technique?

5 iron rules in the next 30 days

It is possible to lose weight quite noticeably in 1 month. To achieve maximum effect and not harm your health, you need to follow a few simple rules.

Drink water

Start the morning with a glass of clean water. During the day, drink again and drink water. For work, study, walking, training - you need to take a bottle of water. You have to drink it - if you want, out of thirst, right away. Drinking often will quickly become your new healthy habit. Water balance is very important, in addition to water helping to temporarily eliminate the feeling of hunger.

Eat right

In order to lose weight for a really long time, this process does not have to be based on any diet, but on a balanced diet. To do this, overweight people should radically change their eating habits. Some who choose to switch to a proper diet adhere to its principles only in part. For example, they prepare healthy breakfasts and dinners for themselves, and snack on unhealthy, high-calorie foods during the day. But these snacks can negate all efforts.

Eating properly does not mean giving up fatty fried foods completely, but it is better, if possible, to replace it with baked or steamed. Use cookies as little as possible for the holidays and try to replace them with fruit (dried fruit) in your daily life. It is also desirable to reduce the consumption of plain bread from the store, and it is better to eliminate it completely.

Follow the

mode

Excess weight is the result not only of excessive calorie intake, but also of irregular diet, sleep disorders, and especially stress. If you make the most appropriate daily regimen, providing time for all meals and sleeping in it, and then strictly adhering to it, you can both speed up the weight loss process and significantly improve your quality of life.

Move!

The person needs to move. It has already been said above that while losing weight, you need to organize gym visits, running or classes at home. And the rest of the time you can’t sit still for long. During the working day, if the type of activity is not related to physical activity, you should get up and warm up every half hour. It is best to walk whenever possible. Even at home, you can’t sit in front of the TV for hours. For some, it might be a good option to have a dog with whom you need to walk twice a day, regardless of the holidays, weekends and seasons.

Useful products

Fruit is essential in a balanced diet. Fermented dairy products are considered its important component: kefir, yogurt, fermented baked milk (with a low percentage of fat). The most caloric are lemons, watermelons, grapefruit.

Protein is essential for the health of the body. Low calorie seafood is especially helpful. The minimum content of calories is in pollock, cod, squid. Meat - veal is recommended. Beneficial proteins are present in beef liver, kidneys, heart.

Healthy eating options

A healthy diet should be enjoyable. Otherwise, it will be too difficult for anyone to adhere to his principles. With this in mind, nutritionists suggest the following breakfast options:

• oatmeal (200 grams) + banana;
• cottage cheese (200 grams) + banana;
• any of the previous two dishes, instead of a banana, take a grapefruit, a raw apple or a baked apple with cinnamon;
• brown rice (200 grams) + banana;
• rye bread toast, peppers, salad, boiled egg, cucumber.

Daily snack options:

• carrot salad;
• fruit salad (100 grams);
• yogurt + half a grapefruit;
• slice of black bread + cheese;
• 200 grams of asparagus;
• 200 grams of smoothie;
• boiled egg + veal (100 grams).

Lunch options:

• buckwheat or rice porridge + steamed cutlet + vegetables;
• 150 grams of steamed fish + soup;
• vegetable soup in soup + green peas;
• vegetable soup-puree + bread;
• 100 grams of brown rice + steak of baked red fish.

Dinner options:

• omelette with vegetables in the oven;
• fresh cheese casserole with dried fruit (200 grams);
• stewed vegetables (200 grams) + chicken fillet (100 grams);
• fish or chicken cutlet + steamed vegetables.

Expert opinion

Basically there are only two approaches to weight loss.

The first focuses on the result. Man begins to constantly think that he is losing weight, he refuses the usual tasty food, he is forced to do sports, he experiences other difficulties: all for the purpose of losing weight. Such people often find themselves on the scales and are very disappointed if they do not see the desired numbers. This approach is associated with emotional stress and sometimes does more harm than good. Moreover, the result achieved by such diligent work is almost always short-lived. Usually, after winning, a person relaxes with joy - and again stops controlling their eating behavior. And that immediately affects its weight and volume. Often people in such a situation gain their former pounds even faster than they would shed them. It often happens that fat is added above the previous one. This is incredibly frustrating for the "results" and encourages them to new feats. Again, they severely limit their diet, regain victories, celebrate them again, gain weight again, and get angry at themselves again. . .

Another approach is a person’s decision to change their lifestyle in general: to become active, healthy, strong. In this case, everything happens on an emotional rise. After all, the goal is not the weight loss itself, but the new opportunities for a full-fledged person it opens up. With this approach, it does not matter how many grams or kilograms are consumed in a week. And so it is clear that with proper nutrition, sooner or later, physical fitness will continue to return to normal. Harmful food loses all its attractiveness, and physical activity, on the contrary, begins to attract, because it brings pleasure.

To control the weight loss process, in this case it is enough to just fix the main parameters of the person before the very beginning of his new life - and then, approximately once a month, compare the new indicators with them.