There are many stories online about how intensive training helps to lose up to 3 kg in a week. This is really possible when it comes to an athlete who knows everything about his body and his reaction to physical activity. However, even in this case, only 50% of what is lost consists of fat. The rest is water, which is excreted along with the glycogen that accumulates in the muscles.
It is also necessary to keep in mind that along with the fluid and building blocks of the fat layer, toxins and muscle mass will be gradually removed. The former will be excreted from the body when cleansed - that is, if we stop eating everything in turn. The second will disappear due to improper weight loss. It is in your best interest to prevent this, as the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less loss.
Keep calm
We found out how many kg you can lose per month - this is about 4000 -5000 grams, sometimes up to 7000. However, you will not be able to save them if you are constantly stressed. Scientists have proven that strong emotions slow down fat loss by stimulating the intensive production of cortisol and pregnenolone, a hormone that leads to the accumulation of excess weight and water retention in the body. What should be done? Give up fasting and other radical methods that lead to nervous breakdowns and go back to previous volumes, find a way to deal with the negative emotions that really help you - be it meditation, yoga or Latin American dancing.
The monthly weight loss rate for trouble-free weight loss is from 4 to 7 kg. The indicator depends on many factors:
- gender;
- age;
- body weight;
- the presence of chronic diseases;
- other body features.
Yes, the figure is not as big as many of us would like, but it is precisely such a slow and reliable weight loss that will help consolidate the result after and avoid health problems.
Physical exercises
According to the AHA, for a healthy lifestyle, adults should perform the following amount of exercise or physical activity each week:
- at least 150 minutes of moderate-intensity cardio a week, or 75 minutes of energetic cardio a week, or a combination of both during the week
- at least 2 days a week with moderate or high-intensity muscle strengthening or weight training
- those who are able should aim for 300 minutes a week of moderate intensity cardio
It is also important to avoid sitting for long periods.
For children, AHA recommends the following:
- Parents and caregivers should give young children between the ages of 3 and 5 enough time to run and play.
- Children ages 6 to 17 should get at least 60 minutes of active play a day.
- Children should aim for intense cardio activity at least 3 days a week and strength activity for at least 3 days.
According to the UK National Health Service (NHS), aerobic activity is the most efficient way to burn calories. The NHS also states that muscle burns more calories than fat. The resulting increase in muscle mass can help you lose weight.
Moderate-intensity aerobic exercise includes:
- water gymnastics;
- tennis;
- gardening;
- brisk walking.
Intensive aerobic exercise includes:
- fast swimming;
- vraponi;
- uphill walk;
- aerobic dancing;
- jump rope;
- Cycling;
- hard work in the yard, like digging.
Weight training can build muscle mass, which can speed up your metabolism.
A study published in Current Sports Medicine Reports says that just 10 weeks of resistance training can increase a person's resting metabolism by 7%. An accelerated metabolism leads to increased calorie burning, which can lead to weight loss.
How much can you lose in 2 months
It is impossible to give the only correct answer to this question, as each situation is individual and depends on the condition of your figure at the time of the beginning of the weight loss process. However, approximate figures can be given: if you lose about 1 kilogram per week, then in 2 months you will be 7 kg less, sometimes this figure increases to 9 kg. However, these values are mostly arbitrary, because depending on the weight loss methods you choose, the extra pounds will leave you faster or slower. How realistically is it possible to lose weight in 2 months, following all the rules?
With the right food
The most common way to lose weight is to organize proper nutrition throughout the day. It is necessary to include in your diet porridge, low-fat yogurt, vegetables and fruits, lean meats and in addition, make it a rule not to eat at night. Proper nutrition will help you lose 2 to 4 pounds a month, depending on your metabolism and how much you stick to the menu.
How to build a diet:
- Eat a hearty breakfast. You can treat yourself to pastries, preferably delicious. Sweets should be avoided at all.
- Be sure to arrange a second breakfast consisting of yogurt or fruit.
- There should be soup for lunch. Bread is not recommended.
- The afternoon snack should consist of a salad topped with butter.
- Dinner is the last meal of the day. Do not eat. Let it be dietary meat or fish with vegetables. Avoid fried foods.
- Before going to bed, you can drink a glass of kefir or milk.
If you follow a diet
Diets bring results, but choose them carefully because not every diet is right for you. In addition, it is impossible to suddenly refuse food in any case. Fasting has its drawbacks, which lead to not the best consequences. Overall, there is nothing positive in losing weight fast. It is best to switch to a diet under the supervision of a specialist who will help you go through all the stages of the diet with the slightest concern, including getting it right.
When dieting, you should not worry so much about the question of how much weight you can lose in 2 months, but about the problem of maintaining the result achieved - often at the end of the diet, 5-6 pounds are expelled with difficulty. will be back soon.
During exercise
Another way to get rid of excess pounds is physical activity in the form of exercise. With their help, not only can you say goodbye to excess fat, but also adjust the figure at your discretion: pump the pressure, make the buttocks elastic, tone the muscles, tighten the skin. You can choose a program in the gym or, if you want to do it yourself, online. It is better to start with an instructor.
The answer to the question of how much weight you can lose in 2 months with regular physical exercise is encouraging. It is realistic to lose 10 kg in 2 months, but only if you switch to the right diet in combination with exercise.
Is it possible to lose 5 kg without diet?
Experts note that weight loss occurs not only during a sharp change in diet, but simply when a person controls his diet and activity. Thus, it is observed that the regulation of the caloric content of the consumed food leads to less consumption of harmful foods and dishes. Sometimes it is enough not to count the calorie content, but simply to record all the foods consumed. Knowing that every action will be recorded, a person is more likely to refuse a forbidden bun or cake. To better control the caloric content of dishes, it is recommended to cook at home, giving up restaurant food.
In addition to controlling nutrition, you need to increase the amount of physical activity. Elevator trips should be replaced by stairs, and the road in the car should be crossed on foot. Your best bet, of course, is to use a gym membership.
It is extremely important to record all results, both in weight loss and in strength gains.
Compliance with these measures in some cases leads to weight loss of 5 kg per month. At the same time, the result is fixed for a long time and the general state of health improves. If within a week, following all the recommendations, the weight does not fall or does not increase, and the body reserves are reduced, it is necessary to change the approach, but it is better to consult a specialist.
Weight loss of 5 kg is a very achievable result for both express methods and a long-term strategy in the fight against excess weight. By applying any of the proposed reset methods, it is necessary to understand due to which components the scale indicator will decrease. After a break with plenty of fatty foods or to activate the metabolism, fast diets can be used, but for a permanent result it is necessary not only to change the diet, but also to increase the regime of physical activity. Ideally, the diet should be corrected by a doctor, but a person who is losing weight himself should prudently assess his state of health, wondering if he really needs to lose 5 pounds during a selected period.
How much can you lose 5 kg
Short-term nutrition schemes give a quick but unreliable result, burning up to 1-2 pounds per day. Longer diet options require consistency and self-control, but help remove excess weight almost irreversibly. Weight loss options:
- Expresses weight loss. Fast diets are based on this principle - the body removes excess water and salts in 3-10 days. The method requires great effort, but short-term, can cause serious damage to the gastrointestinal tract and cardiovascular system. The weight can be returned to the previous value in 3-4 weeks.
- Fat burning. Standard diets should be followed for a long time (up to several months), but the result achieved is easier to maintain. Not only excess water is removed, but also fat deposits. This diet option combines best with intense physical exercise at home, fitness or cardio workouts.
How much weight can you lose for sure?
Eating habits and exercise play a key role in safe weight loss.
The CDC says that a person can safely and effectively lose about 0. 5-1 kg per week. Based on these figures, a person can safely lose 2-4 kg in a month.
However, these are only estimates.
The American Heart Association (AHA) encourages people to be aware of their goals.
They recommend that people start with:
- assessing their overall fitness level
- consulting a doctor about how any underlying medical condition may affect their physical activity or diet
- finding out what kind of physical activity they like
- setting measurable goals
Everyone is different and reasonable goals may vary, but by keeping in mind the number, you can motivate yourself to achieve your goal.
Daily regimen
Many people ignore a very important point in the process of losing weight - recovery. If the body does not rest enough, it enters a stressful state, in which the adrenal glands secrete the hormone cortisol intensively. Its excess amount in the blood slows down the metabolism and blocks the breakdown of adipose tissue. Thus conceived by nature for self-preservation. Therefore, it is necessary to rest to lose 10 kg per month. Types of home remedies available:
- Keep an eight-hour sleep schedule. Before going to bed, it is advisable to ventilate the room and stop using the equipment for a few hours.
- Exercise not every day, it should be at least one day off a week. The best workout schedule is their frequency every other day.
- Enjoy relaxing treatments - warm baths with aromatic oils, sea salt, massage and self-massage.
- Take long walks outside.
Basic methods to lose weight in 30 days
Of course, it is impossible to say with certainty how many kg you can lose weight per month without harming the body. But for best results, you should follow the basic recommendations below.
Daily calorie control
By following this rule, losing weight will be easier than ever. The main rule is to write down everything we eat during the day. This allows you to develop discipline and control your hunger, in other words, to distinguish the psychological from the physical.
Training program analysis
The fastest way to lose weight is to increase your cardio intensity. Many do not like such exercises, but they burn a large number of calories and help fight excess weight. If you do not like running, then use the alternative - cycling, swimming, dancing.
But we must not forget the muscles that help a lot in the fight against excess weight, so we add strength training. They help to make the body toned and elastic. You need to start small and regularly increase the intensity and complexity.
Proper nutrition
Not everyone likes daily calorie counting. Plus, not everyone has time for long workouts. But everyone has access to the right foods that are beneficial to health and appearance. Every day you should eat as many vegetables and fruits, lean meats (chicken, turkey), fish, which contain useful amino acids. As a snack, we always carry nuts / eggs, bread sandwiches with cereal. An important point is the use of the required amount of fluid.
Losing weight in 30 days is a realistic goal
First you need to make sure the goal is realistic. Many of us can lose weight easily in just one month, and with regularity, the result can exceed all expectations. Extreme diets and complex exercises do not lead to a long-term result, as the body is under severe stress.
Simple math after healthy weight loss
You can calculate approximately the number of pounds you can lose in 30 days using ordinary math. For example, to lose 500 grams in seven days, you need to reduce the caloric content of the diet by 500-1000 calories per day. But even here there are some nuances. Every holiday, important event and simple meeting with friends breaks our routine. You should not focus on the goal of losing weight, but to get rid of bad habits, to increase physical activity.
By combining strength training with free weights and high intensity training, your metabolism will increase significantly. With the help of physical activity, it is possible to gain muscle mass, which in the future helps to burn calories only during rest. Nutritionists claim that in case of obesity, you should lose only 10 percent of your weight, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.
Diets do not work
Solid diets are called pendulums, as weight loss is only a short-term phenomenon, all the pounds will return very quickly if you resume your old eating habits. But there are exceptions. For example, a patient who has undergone special surgery to reduce the stomach is able to lose weight faster. There are many cases when such a procedure allows you to lose up to 12 pounds per month. Most often, obesity is the result of an eating disorder.
Development plan
In order to lose weight and get results in the long run, you need to develop a specific plan and stick to it in exactly the smallest nuances. For beginners, it is better to contact a specialist who will help you with this. Nutritionists will develop a correct and balanced diet, and trainers will develop an effective workout.
The main task of a dietitian is to help fight eating disorders like portion control, sugar intake and unhealthy fats leading to heart disease and diabetes.
calorie counting
To follow the weight loss process, you need to keep a nutrition diary. There are tables of calories and BJU (protein, fats, carbohydrates) of products, it is easier to track the diet with them
It is important to know the exact weight of a serving in order to accurately calculate calories. To lose weight and maintain health, you need to consume from 22 to 26 kilocalories per 1 kg of body weight.
We multiply the number of calories by our weight - we get the daily rate. In this case, the body should receive 2 - 3 g of protein per 1 kg of body weight, 2 - 3 g of carbohydrates, 1 - 2 g of fat. We multiply the indicators by our weight, we can now find out how many calories we need to consume each day. Calorie counting is easy:
- 1 g of protein contains 4 kcal;
- 1 g carbohydrate - 4 kcal;
- 1 g fat - 9 kcal.
No diet: food
Restrictions will be present, but they are quite simple and do not contain a strict dietary network. Do not eat 4-5 hours before bedtime: this is the time when calories will either be converted into energy necessary for life, or will begin to be stored if the body is in a state of sleep. Do not eat "after six" to lose weight fast, if you go to bed not at ten, but at midnight or even later, you do not need it - so the gap will be large, you will have time again for itget hungry before you go to bed and, most likely, decide to satisfy your hunger.
The heaviest meal of the day should be breakfast. The rest is easier, and dinner is easier than lunch. If you are not physically able to eat breakfast (for example, from lack of sleep), do not force yourself - drink a cup of coffee like that, with nothing, and then eat a hearty lunch / second breakfast. But do not "compensate" in the morning for the reluctance to eat properly with chocolate or pastries!
Eat more fruits and vegetables. If you can choose which side dish to make with meat - pasta or vegetables, say broccoli, choose the latter.
Drink clean water. Drink a glass of water 10-15 minutes before the meal, you will not be so hungry and will eat a smaller portion.
Do not force yourself to eat! Eat only when you want to eat. If you need to wash a plate or dish from the stove, transfer the food to a container and leave until the next meal.
Reduce the usual amount of sugar in your tea or coffee with 1 tablespoon of sugar. If you are watching TV, reading something or chatting online, do not take food with you. You do not really want to eat - it's just a habit to chew on something during these activities. After two weeks, if you do not continue, it will disappear. Add a little water before you sit down to watch or read the first week and drink a little to make pulling easier.
How to lose 10 kg in 3 months
In addition to the general rules above, there are some more important points regarding diet, dish content, and cooking methods. It is advisable to follow these recommendations not for 3 months, but take them as a lifelong habit if you want to maintain the result and keep the perfect figure.
Proteins, fats and carbohydrates
Calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. The following months the calorie deficit will not bring results if you do not think about the quality of food. The balance between key nutrients is what you need to look for for all 3 months if you want to have a beautiful body and not just a small weight. There are general universal BJU reports, but nutritionists advise performing individual calculations. For a person planning to lose weight without gaining muscle, the following conditions are important for 3 months:
- Up to 4 g of carbohydrates per kg of net weight.
- Not more than 1 g of protein per kg.
- Up to 1 g fat per kg body weight for women and up to 0, 8 g for men.
According to this scheme, a person weighing 60 kg should eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures do not indicate the weight of the product, but the amount of BJU in it. During the 3 months, while losing weight, you will need to use nutritional energy charts in order to design a competent nutrition plan for yourself. However, keep in mind that to lose weight, you need complex carbohydrates, fats - vegetable and animal in half.
diets
The optimal nutrition plan, with which you can lose weight in a few months and maintain the result, focuses on speeding up the metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow an increase to be seen later, with any mistakes in the menu, and a change in taste preferences will help in rejecting junk food. The basis of the diet will be:
- vegetables (especially legumes), greens;
- seafood, fish;
- lean meat;
- cereals;
- fruit, nuts.
All 3 months, do not forget about the main rules of this diet:
- Drink clean water.
- Replace coffee with green tea.
- Get rid of sugar sources - they interfere with weight loss.
- Make it a habit to eat a hearty breakfast.
- Make it a daily habit to eat greens.
Menu for weight loss with 10 kg
Compiling a diet for 3 months is based on the above list of healthy foods, understanding the unacceptability of redness in oil and combining protein with complex carbohydrates. those. it is undesirable to serve meat with buckwheat if you do not go to exercise after. When cooking for 3 months, sugar and salt are excluded. Menu:
| BREAKFAST | dinner | afternoon tea | dinner | |
|---|---|---|---|---|
| Monday | Oatmeal with nuts | Pasta with mussels and boiled tomatoes | Apple | 2 boiled eggs, cucumber, a bunch of greens |
| Tuesday | Buckwheat porridge with prunes | Vegetable soup, steamed beef | Grapefruit | Protein omelette with vegetables |
| Wednesday | Cheesecakes in the oven | Boiled turkey (fillet), green beans | 3 nectarines | Steamed trout steak, tomatoes |
| Thursday | Rice porridge with dried apricots | Ripe flowers, cucumber | 40 g cheese, 2 whole grain breads | Bean salad with tomatoes and peppers |
| Friday | Meli with pumpkin | Chicken fillet soup with vegetables | 2 pears | Baked potatoes with herbs |
| Saturday | Oatmeal with bananas | Roast beef, greens | ORANGE | Zucchini and grilled peppers |
| Sunday | Casserole with cottage cheese | Lentil soup with vegetables | Bananas | Pollock with asparagus |
Additional recommendations
Due to the fact that the group of products allowed for use during the diet is still limited, the body suffers from a lack of vitamins and trace elements. Therefore, during the week of active weight loss, it is necessary to include a vitamin-mineral complex in your diet. In addition, when fat is burned, dangerous toxins are formed that can cause such unpleasant symptoms as dizziness, vomiting and headache. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.
The volume of water drunk per day (not counting other drinks) should be at least 1. 5-2 liters.
Remember that any system that aims for fast results requires preparation. Otherwise, the body may fail, side effects will increase or a breakdown will follow. Therefore, at least a week before, you should gradually remove from the diet forbidden foods and reduce the dose of sugar. When you leave the diet, all this should be done in reverse. However, to maintain harmony, it is better to refuse some foods altogether, or at least limit its amount in the diet. Yes, and physical activity is not worth throwing away.