General rules and useful recommendations on how to lose weight in a month. Overweight methods: how to lose 5, 10 and 20 kg.
If you have extra pounds or a tendency to be overweight, you should immediately begin an active and merciless struggle with the available extra pounds. You can solve the problem of excess weight and it will not take much time. Most importantly, you have to be patient, pull yourself together and adhere to a few simple recommendations that will help you lose weight in 1 month and find your dream figure.
Recently, more and more situations are encountered when a person simply does not have the opportunity to eat properly and on time. The reason for this is the too fast pace of life. Constant snacking on the go with sandwiches, seizing stress with sweet and starchy foods, drinking too sweet teas in unlimited quantities and a complete lack of control of calories consumed as a result leads to rapid weight gain.
Not only weight increases rapidly, improper and unbalanced diet, frequent stress and chronic lack of sleep, leading a passive lifestyle - all this leads to the fact that the body begins to actively collect reserves. This is a completely natural process and practically nothing can be done about it.
But one day there is a desire to bring the figure back to its previous shape in order to enjoy one's own reflection in the mirror. For this purpose, a wide variety of means and techniques can be used - from tedious workouts to complete starvation.
Before deciding on starvation diets, it is worth remembering that they do not always help to lose 5 kg or more in 1 month. In addition, they allow you to get only a temporary result and after returning to normal nutrition, instead of the lost 3 kg, as much as 5 kg appears. During fasting, the body experiences severe stress and, at the earliest opportunity, when nutrients are supplied, it immediately deposits reserves. Almost all starvation diets lead to this result.
If the question arises of how to lose weight in a month at home by the summer and not cause irreparable harm to your own health, first of all you will have to get used to the idea that you will need to reorganize to proper nutrition. Only in this case, you can quickly get the desired result, while the lost kilograms will not return again.
How to lose 10 kg in one month?
It doesn't matter for whatever reason you are interested in how to lose 10 kg in a month. The most important thing is that weight loss is correct and does not harm your health. Nutritionists have developed many simple but effective diets - fasting days or mono-diets, in which only one product is allowed during the day (for example, cottage cheese, kefir or apples). No less effective diet on grapefruit or buckwheat diet. Such techniques have the main advantage - in just 1 month you can lose about 10 kg of excess weight.
When using such methods, it should be borne in mind that a lot of effort will have to be made to preserve the result obtained. You should not use extreme fasting days without prior and proper preparation, otherwise there is a risk of causing serious harm to your own health.
Nutritionists recommend starting preparation in advance by adhering to the following tips:
- exclude any flour products and products from the diet within a week;
- remove sugar, sweets, fatty, spicy and salty foods from your own menu;
- gradually switch to proper nutrition.
Following these simple guidelines helps to smoothly switch to a diet and not harm your own body.
Then you can gradually move on to the main actions - adherence to the diet for 10 days. Every day gives you the opportunity to lose those extra pounds. After completing the diet, you must correctly switch to your usual diet. However, the main emphasis should be placed on proper nutrition - sweets, flour products, fatty and fried foods are excluded from the diet. If you neglect this advice, there is a high probability that the lost pounds will return again.
To properly get back in shape and lose 10 kg in a month, you should heed the advice of nutritionists:
- It is necessary to adhere to the above recommendations not only for 10 days, but also for the next several months, and possibly years. This will produce the desired result. First of all, a complete rejection of flour products is required. Sometimes it is very difficult to do this, then white bread is replaced with whole grain and without yeast. At first, you can add black bread to the diet.
- Any baked goods and everything sweet is strictly prohibited. These include cakes, pastries, and your favorite croissants. If you have a strong desire to eat something sweet, it is better to replace the cake with honey or dark bitter chocolate, but only in small quantities.
- You will have to completely abandon the use of white sugar. Even if there is a strong desire to drink a cup of sweet tea, you will have to gradually stop yourself and get used to the new taste. If it's hard to give up sweets, you can add half a teaspoon of honey, but not more.
- If you want to lose 10 kg in a month, you will have to give up any fried foods. Smoothly switch to only boiled and steamed food.
- The use of fatty and spicy foods is minimized or completely stopped.
- Fish and meat are allowed, but only boiled. You can also cook in a double boiler or bake in the oven.
- Breakfast should be hearty and dinner as light as possible. In the morning, it is recommended to focus on carbohydrate foods - for example, oatmeal, bread and nuts are excellent choices. This is the most important rule.
- The last meal should be no later than 2 hours before bedtime. In the evening, it is allowed to eat some fish, cottage cheese, eggs and boiled chicken. You cannot mix different categories - for example, meat and carbohydrate foods should be eaten separately.
- To lose 10 kg in a month, you will have to completely abandon the use of store juices in bags, since they contain a lot of sugar that is dangerous for the figure. Any carbonated drinks are strictly prohibited, because they contain a lot of sugar, which negatively affects the beauty of the figure and leads to the appearance of cellulite.
This approach allows you to almost imperceptibly and without any problems lose weight by 8 kg per month, and sometimes lose more weight. At the same time, the condition of nails, skin and hair is significantly improved, general well-being is normalized, a feeling of energy and strength appears. Since weight loss occurs smoothly and without a sharp weight loss, it will not take long to get used to a new figure. Most importantly, during weight loss, the body does not experience much stress, therefore, there are no health problems.
Often there are situations when the weight reaches a certain point and does not go away anymore. In this case, fasting days will help to quickly lose weight in a month. On such days, only one type of food is allowed. For example, apples are one of the most popular unloading options. If it is very difficult to withstand such a diet, you can make a little variety - bake the apples in the oven, which will be not only tasty, but also more useful.
Kefir fasting day is no less effective. In this case, it is allowed to drink only kefir throughout the day, it is desirable that the fat content does not exceed 1.5%. Herbal teas or green tea are also allowed, but coffee is strictly prohibited.
Do not forget about the importance of proper drinking regime. Depending on your own weight, you need to drink at least 1.5 liters of plain water per day, and sometimes more than 2 liters. Thanks to this approach, you can lose 1 kg or more in a month.
Fiber becomes an indispensable aid in losing weight. You can buy this product at almost any grocery store or pharmacy. Fiber is sold in the form of granules and powder and has no taste. It is recommended to add fiber to liquid dishes - for example, you can mix it into yogurt or kefir.
Fiber can be consumed in its pure form with water. This product does not contain calories, therefore it is not absorbed by the body at all. The main action of fiber is to remove all unnecessary substances (toxins) from the body. If there is a desire to lose weight by 30 kg in 1 month, fiber must be present in the diet.
Fiber helps to cleanse the walls of the stomach and intestines, has a mild effect, ensures quick saturation of the body and does not bother the feeling of hunger for a long time. However, it is required to adhere to one main rule - drink plenty of water. When eating fiber, you need to help the body cleanse itself naturally. If you do not drink enough water, there is a risk that the body will begin to suffer from dehydration.
To quickly regain good shape, celery must be present in the diet. This is a truly unique and incredibly healthy product, the use of which allows the body to use incoming calories much more actively. In this case, much more calories are spent than enters the body.
Asking how much you can lose weight in a month in order to increase this indicator, you can completely abandon dinner. However, in this case, lunch should be hearty enough so as not to suffer from hunger at night. It will be enough to eat a small portion of salad with fresh vegetables for dinner or drink a glass of kefir. At night, the body should rest and gain strength, and not engage in the processing of excess calories.
How to quickly lose 5 kg in one month?
It is quite possible to lose 5 kg in a month. But to obtain such a result, you will have to work hard and start actively working on yourself. In this case, the lost weight will not come back. As with the 10 kg weight loss method, you will have to give up harmful foods and sugary carbonated drinks. It is imperative that a transition to proper nutrition is required, it is necessary to constantly count calories and not forget about the benefits of fasting days. Using these recommendations will allow you to achieve the desired result much faster.
Rapid weight loss is not recommended, as in this case the skin will become flabby. The best option is to lose about 1 kg per week and no more. Thanks to this approach, the skin has time to tighten on its own and there will be no problem of sagging skin. Therefore, hunger strikes and strict diets are strictly prohibited.
Be sure to need snacks, so you can avoid a strong feeling of hunger and do not count the minutes until the next meal. Only healthy and healthy foods are suitable for a snack - for example, raisins, dried apricots, muesli and an apple, but only in small quantities.
To make it easier to control your diet and not break down after stress, it is recommended to draw up a menu in advance and adhere to it strictly. If you have a business trip, you need to take everything you need with you so that you do not have to eat harmful and high-calorie foods on the road.
How to lose 5 kg in a month and what can be included in the menu:
- The first day - for breakfast oatmeal (30 g), 1 tbsp. kefir (1%). For a second breakfast, applesauce is perfect. For lunch, 2 slices of bread (only whole grains), 2 tbsp. l. liver pate, salad dressed with low-fat sauce, 1 tbsp. low-fat milk. For an afternoon snack, 1 apple. Dinner - flounder (small piece), boiled broccoli (1 cup), rice (1 cup). Before bed, you can drink a glass of yogurt with fresh berries. During the day, there should be no more than 1600 calories - 83 g of protein, 40 g of fat, 243 g of carbohydrates, 38 g of fiber.
- Second day - for breakfast, corn flakes (45 g), and bran (1 tbsp. L.), 1 tbsp. milk, you can juice 1 grapefruit. Second breakfast - 3 fresh plums or dried fruits. For lunch, 2 slices of bread, pate (2, 5 tbsp. L. Cod liver), 1 tbsp. kefir. Lunch - baked apple, 0.5 tsp. honey, you can add a little ground cinnamon. Dinner - vegetable salad dressed with low-fat sauce, 85 g of boiled chicken breast. In order to lose 5 kg in a month, you can drink 1 tbsp before going to bed. low-fat yogurt with peach wedges. During the day, there should be no more than 1600 calories - 63 g of protein, 47 g of fat, 230 g of carbohydrates, 29 g of fiber.
We must not forget about the drinking regime - during the day you need to drink at least 1.5 liters of plain water.
Slimming Exercises in One Month
If you have a desire to lose 10 kg of excess weight or more in just 1 month, you will have to make titanic efforts. That is why diets alone will not be enough. The main emphasis should be on the degree of physical activity. The ideal option would be to practice every day, but this approach can lead to fatigue and completely discourage the desire to continue the fight against extra pounds. It is best to visit the gym every other day and use the services of a professional trainer.
It is not always possible to work out with a personal trainer, but in order to lose weight in one month, you can train yourself. First of all, give up the elevator and climb the stairs, take evening walks in the fresh air. If possible, ride a bike to work or walk if you live near your office.
The first time is the most difficult, so you have to arm yourself with iron patience and not give up. It is necessary to accustom the body to physical activity gradually, otherwise the vessels and the heart can be severely damaged. That is why the loads should be gradual and moderate.
One of the best weight loss exercises is the plank. It is quite enough to perform the bar every day for only 30 seconds. Over time, the load needs to be increased slightly. This exercise is truly unique, as it allows you to provide a load on all muscle groups.
The plank will only be beneficial if it is performed correctly - the emphasis on the elbows or on outstretched arms. The back should be perfectly straight, the lower back should not bend. If it is very difficult to perform the exercise, at first only 20 seconds will be enough. After that, a break is taken for a few seconds and you need to return to the starting position again.
Great for weight loss and cardiovascular exercise. They will help you lose weight quickly in a month. If there are contraindications, you can focus on other types of exercise.
It is worth paying attention to such an exercise as squatting with a jump. Hands are behind the head, legs are shoulder-width apart. Squats are performed slowly and not too deep. It is important to perform the exercise correctly - when lifting up, a sharp push is made. The exercise is repeated at least 8-10 times.
Twists that can be performed with or without the ball give excellent results. When using the ball, you need to lie on your back, your shins are placed on the ball. Kicks the ball as if twisted under itself. When twisting, the hips and buttocks are lifted. Return to the starting position is carried out as slowly as possible.
There should be a regular but moderate exercise every day. For example, in the morning you can do abdominal exercises and do squats in the evening. Jumping rope is no less effective, because this simple exercise allows you to use up the maximum calories. You can jump rope every day, in the morning or in the evening, at any time.
You should not try to get great results in just a week. In order to maintain the gained weight as long as possible, weight loss should occur gradually.
How to lose weight in one month - watch the video:
