Excess weight is a very serious problem that has a negative impact on the human body. Affecting not only appearance, but also health, it does not allow obese people to exist normally in society, build their personal life and play their favorite sports. The problem of excess weight is particularly evident for athletes, people with diseases of the cardiovascular system and diabetics. Ordinary people are not immune from excess weight, so it is very important to know how much you can lose in a month and what needs to be done for it.
How much weight can you lose in a month
Many people are interested in how many kg you can lose weight in 1 month. There is no definitive answer to this question: the number of kilograms lost depends on which of the following methods of losing excess weight is chosen:
How to lose weight fast
- Weight loss without physical activity on a vegetarian diet - such a complete rejection of any meat and eating only fruits and vegetables allows you to lose up to 2-3 kg per week, which at the end of the month will lead to a weight loss of 10 -15 kg.
- Protein diet with physical activity - this short 7-day diet, necessarily combined with physical activity, which includes 5-6 meals a day with high-protein foods, vegetable salads, fresh fruit, allows you to lose up to 7-10 kg of excess weight. A feature of this diet is that it cannot be used for more than a week.
- Half-Hour Daily Jogging: If you run for at least 30 minutes a day, this will result in burning 40-50g of fat per day, which is 1-1. 5kg per month. This weight loss method is suitable for people who are only a few extra pounds and do not want to put weight on diets and go to the gym.
- Great physical activity, coupled with a balanced diet - with three normal meals a day and periodic training (2-3 times a week), up to 1. 5-2 kg of fat per month is burned. At the same time, flour products, carbonated and alcoholic drinks should be excluded from the diet.
Important!Weight loss is only necessary for people who are overweight and have a BMI above 25. For others, such a procedure will cause serious damage to health, cause digestive, urinary and cardiovascular dysfunction, and affect the emotional state of a person. In severe cases, the burning of fat by a person of normal weight can cause muscle loss and malnutrition.
It is possible to lose 14 kilograms
How Much Can You Lose If Losing Weight Is Safe For Your Health? Many people want to know how to lose 14 kg in one month. What the magical meaning of the number "14" is is not clear, but that excess weight can be lost not only in a month, but in a shorter period (10 days). With such a diet, the diet consists of the following products:
- The first 2 days - 200-250 g of tomato juice, 20-25 g of black (rye bread), 1 liter of bifidokefir with a fat content of 1. 5%;
- The next 2 days (3-4 days) - natural insoluble coffee with 1, 5% fat milk and a spoonful of honey (in the morning); 200 g of chicken broth with herbs and carrots, 2 tablespoons of canned peas (for lunch); 150 g of boiled chicken breast removed from the broth (dinner).
- Day 5-6 - 2 apples and 2 oranges (early in the morning and between lunch and dinner); a dish (200-250 g) of vegetable soup (lunch); 200-250 g of vegetable salad in vegetable oil;
- Day 7 - 1 liter of bifidocyfir with 1. 5% fat content for the whole day in 3 divided doses (early morning, afternoon and evening).
With such a diet, you can also drink unsweetened green tea, clean drinking water with the addition of lemon juice, ginger, a small amount of honey.
Important!Before deciding to lose 14 kg per month, you should consult a specialist - perhaps such a sharp decrease in body weight will adversely affect your health.
If you don't eat for a month
When losing weight, in some cases it is very useful to refuse dinner, replacing it with a light evening snack. At the same time, such a meal plan has the following advantages:
- Improving sleep and fighting insomnia - with a late and heavy dinner, the heavy stomach that often occurs can cause sleep disturbances or insomnia. It is easier for the unloaded body of dinner to enter a healthy and healthy sleep state.
- Normalization of the regimen - thanks to healthy sleep and the absence of insomnia.
- Reduce the amount of body fat deposited - every calorie consumed at dinner is not consumed and will inevitably be transformed into body fat. Refusing dinner, such a problem disappears by itself.
- Improve Appetite: If you don't have dinner in the evening, your appetite in the morning will be excellent.
The most important result of skipping dinner is weight loss. So, according to various experts and specialists, excluding dinner from the meal schedule allows you to lose from 1. 5-2 kg (girl or woman) to 3. 5-4 kg (man). At the same time, how much a person will lose weight is affected by their physique: fuller and more obese people will lose weight much faster than those who have a normal or lean physique and a little overweight.
Refusal of dinner can be used as an effective tool for losing weight for 1-2 months. The possible harm of a longer evening fast (from 6 months to a year or more) is a high risk of gastrointestinal problems.
Important!By entering the query "safe weight loss how much per month" in a search engine, you can find many different answers to it - from 2-3 to 20 kg. From a purely medical point of view, safe weight loss per month should not exceed 4 kg (no more than 1 kg per week).
Monthly exercise program
On a note.A monthly weight loss program is a set of physical exercises which, together with a diet and adherence to a regimen, should ensure maximum reduction of excess weight, cleansing and healing of the whole body.
For men, the weight loss training program includes repeated exercises over 4 weeks, such as:
- On the first day, strength exercises are performed: bench pressing and lifting 8 kg dumbbells, running on the track;
- On the 2nd day, a set of exercises is performed aimed at hardening the body, strengthening the cardiovascular system (aerobic exercise) - swimming, jogging on rough terrain;
- Day 3 - Squats, Leg Raises, Barbell Squats, Leg Press
- Day 4 is dedicated to aerobic activities such as swimming, jogging;
- On day 5, a series of exercises is performed to strengthen and develop the back muscles, the press;
- Day 6 is dedicated to swimming, short runs;
- Day 7 rest and rest.
Important!Each strength exercise should be performed a number of times and approaches. An increase in load can lead to sprains and ruptures of the ligaments, overexertion of the body, clogging of the muscles. After such excessive and excessively hard training, the body will recover for a long time.
The training program for women is more delicate: it is based on exercises with light weights, squats and abdominal exercises. In women's weight loss training programs there are no exercises with large weights and high power loads.
Each workout (male or female) begins and ends with a special set of 20-30 minute exercises to strengthen and develop the cardiovascular system (cardio): swimming, running on a treadmill, a short run in the hall or on the street, squatting without weight, jump on the spot or jump rope.
Important!The weight loss program for one month at home includes simple exercises with dumbbells, push-ups, abs. They begin such training with a minimum number of approaches and the number of exercises per approach, gradually increasing to a reasonable limit.
How to eat during the month
When losing weight, nutrition (PP diet - the right diet for weight loss), which, together with physical activity, plays a very important role, should consist of the following products:
- Vegetables and fruits, as well as salads from them;
- Boiled chicken breast;
- Chicken broth;
- Low-fat types of fish (hake, cod);
- Low-fat dairy products (kefir, fermented cooked milk, milk, yogurt and yogurt drinks);
- Kashi (barley, oatmeal, rice).
On a note.At the same time, you should not eat foods containing a lot of carbohydrates (flour products, sweets), preservatives and other additives that are harmful to the body.
Weight loss program and program
To lose weight, you need a weight loss plan and program. The first includes the class schedule and diet, the second - the dynamics of weight loss built on the basis of the plan for months in the form of a diary.
The simplest, but at the same time effective weight loss plan includes:
- Three balanced meals a day: hearty breakfast, hot lunch, light and early dinner;
- Physical training - in order for the diet to be effective, it must be strengthened by constant physical activity: you need to exercise, go to the gym. If there is no opportunity or time for this, you can just run and do daily morning exercises. At the same time, the best time for jogging is in the evening. In the summer it is best to do all the workouts and physical activities outdoors, in cold weather it is best to move them home or join the gym.
- Respect of the regime - go to bed every day at 22. 00 and get up at 7. 00;
- Constant weight control is a simple procedure to monitor the dynamics of weight loss and evaluate the effectiveness of diet and exercise. To know the most accurate and correct weight, simple and inexpensive electronic floor scales are required.
- Healthcare: A healthy body will be more inclined to get rid of excess weight than a weakened, non-hardened one. Therefore, it is very important to monitor the state of health: to prevent colds, to drink vitamins and vitamin complexes in spring and autumn, to periodically undergo examinations.
In addition to all of the above, in order to achieve a real result - a beautiful and slim body, you need dedication, perseverance and considerable willpower, which not all people possess.