There are many stories on the internet about how intense exercise can help you lose up to 3 kg per week. This is possible when it comes to an athlete who really knows everything about his body and his reaction to physical activity. But even in this case, only 50% of what is lost is fat. The rest is water excreted along with glycogen stored in the muscles.
It is also important to know that along with the fluid and building blocks of the fat layer, toxins and muscle mass will gradually leave. The first will be eliminated when the body is cleansed - that is, if we stop eating everything in sequence. Second, it 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 we lose.
Be quiet
We learned how many kilograms you can lose per month - it's about 4000 -5000 grams, sometimes up to 7000. But if you are constantly stressed, you will not be able to get rid of them. Scientists have proven that strong emotions slow down fat loss by promoting the intensive production of the hormones cortisol and pregnenolone, which cause the body to accumulate excess weight and retain water. What to do? Avoid fasting and other radical methods that cause nervousness, and go back to previous volumes, find a way to deal with negative emotions that really help you - whether it's meditation, yoga, or Latin American dances.
To lose weight without problems, the rate of weight loss is between 4 and 7 kg per month. The indicator depends on many factors:
- gender;
- age;
- Body weight;
- presence of chronic diseases;
- other features of the body.
Yes, the figure is not as large as most of us would like, but it is such a slow and reliable weight loss that will help strengthen the result and avoid health problems.
Physical training
According to the AHA, for a healthy lifestyle, adults should exercise the following amount of exercise or physical activity each week:
- at least 150 minutes of moderate-intensity cardio per week or 75 minutes of intense cardio per week or a combination of both during the week
- medium or high intensity muscle strengthening or weight training at least 2 days a week
- Those who have the opportunity should do 300 minutes of moderate-intensity cardio a week
In addition, it is important to avoid sitting for long periods of time.
For children, the AHA recommends the following:
- Parents and guardians should give young children between the ages of 3-5 enough time to run and play.
- Children aged 6-17 should get at least 60 minutes of active play a day.
- Children should target intense heart activity at least 3 days a week and strength activity at least 3 days a week.
According to the British National Health Service (NHS), aerobic activity is the most effective way to burn calories. The NHS also states that muscles burn more calories than fat. As a result, increasing muscle mass can help you lose weight.
Medium-intensity aerobic exercise includes:
- water aerobics;
- tennis;
- gardening;
- fast walking.
Intense aerobic exercise includes:
- fast swimming;
- to run away;
- climb a mountain;
- aerobic dance;
- jump rope;
- Cycle;
- hard work in the yard like drilling.
Weight training can increase muscle mass, which can speed up metabolism.
A study published in the Current Sports Medicine Reports shows that just 10 weeks of resistance training can increase a person's metabolism by 7% at rest. 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 a single correct answer to this question, because each situation is individual and depends on the condition of your figure at the beginning of the weight loss process. However, estimates can be given: if you lose about 1 kilogram per week, you will lose 7 kg in 2 months, and sometimes this figure increases to 9 kg. However, these values are mostly arbitrary, because depending on which methods you choose to lose weight, the extra pounds will leave you faster or slower. How much can you really lose weight in 2 months by following all the rules?
With proper nutrition
The most common way to lose weight is to eat right throughout the day. You need to include porridge, low-fat yogurt, vegetables and fruits, lean meat in your diet, in addition, make it a rule not to eat at night. Proper nutrition will help you lose 2-4 kilograms 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 completely avoided.
- Be sure to arrange a second breakfast of yogurt or fruit.
- There should be soup at lunch. Bread is not recommended.
- In the afternoon, the snack should consist of a salad made with butter.
- Dinner is the last meal of the day. Do not eat. Be it dietary meat or fish with vegetables. Stay away from fried foods.
- You can drink a glass of kefir or milk before bed.
If you follow the diet
Diets work, but choose them carefully, because not every diet is right for you. In addition, it is impossible to refuse food sharply in any case. Fasting has its disadvantages, which do not lead to the best results. In general, there is nothing positive about rapid weight loss. It is a good idea to go through all the stages of the diet under the supervision of a specialist who will help you to pass it with the least anxiety, including the right way out of it.
When dieting, you should be interested not in the question of how much you can lose in 2 months, but in the problem of maintaining the results obtained - often 5-6 kilograms are lost at the end of the diet. will be back soon.
During physical exertion
Another way to get rid of extra pounds is physical activity in the form of exercise. With their help, you can not only say goodbye to excess fat, but also adjust the figure at will: pump the press, make the hips elastic, tone the muscles, tighten the skin. If you want to do it in the gym or yourself, you can choose a program on the Internet. 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 training is encouraging. It is realistic to lose 10 kg in 2 months, but only if you switch to proper nutrition with exercise.
Is it possible to lose 5 kg without dieting?
Experts note that weight loss occurs not only during a sharp change in diet, but also when a person controls his diet and activity. Thus, it is noted that the stabilization of the caloric content of food consumed leads to less consumption of harmful foods and dishes. Sometimes it is enough not to calculate the amount of calories, but simply to record all the foods consumed. A person who knows that any action will be recorded is more likely to give up a forbidden bread or cake. To better manage the calorie content of meals, it is recommended to cook at home, avoiding restaurant meals.
In addition to controlling your diet, you need to increase the amount of physical activity. Elevator walks should be replaced by stairs, cars should be crossed on foot. Your best option, of course, is to use a gym membership.
It is extremely important to note all the consequences of both weight loss and strength gain.
Adherence to these measures sometimes leads to weight loss of 5 kg per month. At the same time, the result is stabilized for a long time and the general state of health improves. If you do not lose or gain weight within a week, following all the recommendations, and the body's reserves are reduced, it is necessary to change the approach, but it is better to consult a specialist.
Losing 5 kg is a very achievable result for both express methods and long-term strategies in the fight against extra pounds. By applying any of the proposed reset methods, it is necessary to understand for which components the scale indicator will decrease. Fast diets can be used after vacations with high-fat foods or to activate the metabolism, but for a permanent result it is necessary not only to change the diet, but also to add physical activity to the regime. Ideally, nutrition should be adjusted by a doctor, but a person who loses weight should carefully assess his health, considering whether he really needs to lose 5 kilograms in a given period of time.
How much can you lose 5 kg
Short-term feeding schemes give fast but unreliable results, burning up to 1-2 kilograms per day. Longer diet options require endurance and self-control, but help to eliminate excess weight almost irreversibly. Weight loss options:
- Express weight loss. Fast diets are based on this principle - the body gets rid of excess water and salts in 3-10 days. The method requires large but short-term efforts, can cause serious damage to the gastrointestinal tract and cardiovascular system. Weight can return to its previous value in 3-4 weeks.
- Fat burning. Standard diets need to be followed for a long time (up to several months), but it is easier to maintain the results obtained. Not only excess water, but also oil deposits are removed. This diet option is best combined with intense physical exercise, fitness or cardio at home.
How Much Weight Can You Lose Safely?
Eating habits and exercise play a key role in safe weight loss.
According to the CDC, a person can safely and effectively lose about 0. 5-1 kg per week. According to these figures, a person can lose 2-4 kg per month.
But these are only estimates.
The American Heart Association (AHA) encourages people to focus on their goals.
People are advised to start with:
- assess their overall level of readiness
- consult a physician about how any underlying medical condition may affect their physical activity or diet
- to find out what physical activity they enjoy
- setting measurable goals
Everyone is different and reasonable goals can be different, but given 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. When the body does not get enough rest, the adrenal glands become stressed, secreting intense cortisol. Excessive amounts of it in the blood slow down the metabolism and prevent the breakdown of adipose tissue. It is designed to protect itself by nature. Therefore, it is necessary to rest to lose 10 kg a month. Types of recovery available at home:
- Follow an eight-hour sleep pattern. It is recommended to ventilate the room before going to bed and stop using gadgets for a few hours.
- You should not train every day, you should rest at least one day a week. The best training schedule is their daily frequency.
- Engage in soothing treatments - aromatic oils, hot baths with sea salt, massage and self-massage.
- Take long walks in the open air.
Basic approaches to losing weight in 30 days
Of course, it is impossible to say exactly how many kilograms you can lose a month without harming the body. But for best results, you should follow the basic tips below.
Daily calorie control
It will be easier than ever to lose weight by following this rule. The basic rule is to write down everything we eat during the day. It allows you to develop discipline and manage your hunger, in other words, to distinguish between the psychological and the physical.
Training program analysis
The fastest way to lose weight is to increase your cardio intensity. Many people do not like this type of exercise, but they burn a lot of calories and help fight excess weight. If you do not like to run, then use the alternative - cycling, swimming, dancing.
But we must not forget the muscles that help in the fight against excess weight, so we add strength training. Helps tone & elasticize bodyYou need to start small and increase the intensity and complexity on a regular basis.
Proper nutrition
Not everyone likes a daily calorie count. In addition, not everyone has time for long workouts. However, everyone has access to the right foods that benefit health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish, which contains useful amino acids. As a snack, we always carry a sandwich with nuts / eggs and whole grain bread. An important point is to use the right amount of fluid.
Losing weight in 30 days is a real goal
First, you need to make sure your goal is realistic. Most of us can easily lose weight in just a month, and on a regular basis, the result can exceed all expectations. Excessive diets and complex exercises do not lead to long-term results, because the body is under heavy stress.
The simple math behind healthy weight loss
Using simple math, you can estimate the number of kilograms that can be lost in 30 days. 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 here are some nuances. Every holiday, significant event and simple meetings with friends violate our work schedule. You should not focus on losing weight, but on getting rid of bad habits and increasing physical activity.
Combining strength training with free weights and high-intensity exercise will significantly increase metabolism. In the future, with the help of physical activity, it is possible to gain muscle mass, which only helps to burn calories at rest. Nutritionists claim that you need to lose only 10 percent of your weight during obesity, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.
Diets do not work
Strict diets are called pendulums, because weight loss is only a short-term phenomenon, so if you restore your old eating habits, all the pounds will return very quickly. But there are exceptions. For example, a patient who has undergone special surgery to reduce his stomach may lose weight faster. There are many cases where such a procedure allows you to lose up to 12 kilograms per month. Obesity is often the result of an eating disorder.
Development of the plan
To lose weight and achieve long-term results, you need to develop a special plan and follow the smallest nuances. For starters, it's a good idea to contact a professional who can help. Nutritionists will prepare a proper and balanced diet, and coaches will prepare effective training.
The main task of a nutritionist is to control portions that cause heart disease and diabetes, and to deal with eating disorders such as sugar intake and unhealthy fats.
calorie counting
You need to keep a food diary to monitor the weight loss process. The products have calorie and BJU (proteins, fats, carbohydrates) schedules, making them easier to follow in your diet.
To calculate calories correctly, it is important to know the exact weight of a portion. To lose weight and maintain good health, you need to consume 22-26 calories per 1 kg of body weight.
We multiply the number of calories by our weight - we get the daily ratio. In this case, the body should receive 2 - 3 g of protein, 2 - 3 g of carbohydrates, 1 - 2 g of fat per 1 kg of body weight. We multiply the indicators by our own weight, now we can find out how many calories should be consumed daily. Calories are easy to calculate:
- 1 g of protein contains 4 kcal;
- 1 q carbohydrate - 4 kcal;
- 1 g fat - 9 kcal.
Without diet: eating
There will be restrictions, but they are quite simple and do not have a strict diet network. Do not eat 4-5 hours before bedtime: this is the time when calories are either converted into energy necessary for life, or begin to accumulate when the body is asleep. Don't eat "after six" to lose weight fast, then you don't need it if you go to bed at midnight or later - the gap will be big, you will have time again. go hungry before bed and most likely decide to satisfy your hunger.
The heaviest meal of the day should be breakfast. The rest is lighter, and dinner is lighter than lunch. If you can't physically eat breakfast (for example, due to insomnia), don't force yourself - drink a cup of coffee without anything and then eat a hearty lunch / second breakfast. But don't "compensate" if you don't want to eat chocolate or pie for breakfast!
Eat more fruits and vegetables. If you can choose which side dish to make with meat - pasta or vegetables, for example, broccoli, choose the latter.
Drink clean water. If you drink a glass of water 10-15 minutes before a meal, you will not be so hungry, and you will eat fewer portions.
Don't force yourself to eat! Eat only when you want to eat. If you need to wash a plate or dish from the oven, transfer the dish to a container and leave it until the next meal.
Reduce the usual amount of sugar in your tea or coffee with 1 tablespoon of sugar. If you are going to watch TV, read something or chat on the Internet, do not take food with you. You don't really want to eat - it's just a habit of chewing something during these activities. After two weeks, if you do not continue, it will disappear. For the first week, pour yourself a little water before you sit down to watch or read, and drink a little to make the pull softer.
How to lose 10 kg in 3 months
In addition to the general rules outlined above, there are several other important points regarding diet, plate content, and eating habits. If you want to keep the results and keep your figure perfect, not 3 months, it is recommended to take them as a lifelong habit.
Proteins, fats and carbohydrates
Calculated daily caloric intake will help you lose weight, but only until you reach a normal weight. If you do not think about the quality of food, the lack of calories in the following months will not work. If you want to have not only a small weight, but also a beautiful body, the balance between the main nutrients is something you need to pay attention to all 3 months. BJU has general universal ratios, but nutritionists recommend making individual calculations. For a person who plans to lose weight without building muscle, the following conditions are relevant for 3 months:
- Up to 4 g of carbohydrates per kg of net weight.
- 1 kg of protein should not exceed 1 g.
- Up to 1 g of fat per kg of body weight for women and up to 0. 8 g for men.
According to this scheme, a person weighing 60 kg needs to eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures show the amount of BJU in the product, not the weight. During all 3 months of weight loss, you will need to use food energy schedules to develop a competent nutrition plan for yourself. But keep in mind that to lose weight you need complex carbohydrates, fats - half a plant and animals.
Diet
An optimal nutrition plan where you can lose weight gently for a few months and maintain the result is aimed at speeding up your metabolism, cleansing your body and improving your eating habits. A fast metabolism will not allow you to see an increase in any errors in the menu later, and a change in taste choices will help you to give up harmful foods. The basis of the diet:
- vegetables (especially legumes), greens;
- seafood, fish;
- lean meat;
- cereals;
- fruits, nuts.
Remember the basic rules of this diet for all 3 months:
- Drink clean water.
- Replace coffee with green tea.
- Get rid of sugar sources - they prevent weight loss.
- Get in the habit of eating a hearty breakfast.
- Make a habit of green foods every day.
Menu to lose 10 kg
Creating a diet for 3 months is based on the above list of healthy foods, understanding the inadmissibility of frying in fat and combining protein with complex carbohydrates. These are. If you do not go to exercise later, it is undesirable to serve meat with buckwheat. Sugar and salt are excluded when cooking for 3 months. Menu:
| Breakfast | Supper | afternoon tea | Supper | |
|---|---|---|---|---|
| Monday | Oatmeal with hazelnuts | Pasta with mussels and baked tomatoes | alma | 2 boiled eggs, cucumber, a bunch of greens |
| Tuesday | Buckwheat porridge with plums | Vegetable broth, steamed beef | Grapefruit | Vegetable protein omelet |
| Wednesday | Cheesecakes in the oven | Boiled turkey (fillet), green beans | 3 nectarines | Steamed trout steak, tomatoes |
| Thursday | Rice porridge with dried apricots | Baked flounder, cucumbers | 40 g of cheese, 2 whole grain breads | Bean salad with tomatoes and peppers |
| Friday | Millet with pumpkin | Chicken fillet soup with vegetables | 2 pears | Baked potatoes with herbs |
| Saturday | Oatmeal with banana | Cooked beef, greens | Orange | Fried pumpkin and pepper |
| Sunday | Curd casserole | Lentil soup with vegetables | banana | Pollock with asparagus |
Additional Recommendations
As the set of products allowed to be used in the diet is still limited, the body suffers from a lack of vitamins and trace elements. Therefore, it is necessary to include vitamin-mineral complex in your diet during the week of active weight loss. In addition, burning fat produces dangerous toxins that can cause unpleasant symptoms such as dizziness, nausea and headaches. To prevent this, you need to drink as much water as possible, which will remove toxins from the body.
The volume of water consumed per day (excluding other beverages) should be at least 1. 5-2 liters.
Remember that any system that focuses on fast results requires some preparation. Otherwise, the body may fail, side effects will increase or a malfunction will occur. Therefore, at least a week before, it is necessary to gradually remove the forbidden foods from the diet and reduce the dose of sugar. All this should be done in reverse order when leaving the diet. However, in order to maintain harmony, it is better to completely avoid certain foods or at least limit their amount in the diet. Yes, and physical activity is not worth it.