There are many stories on the internet about how intense exercise helps to lose up to 3 kg per 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 the lost is made up of fat. The rest is water, which is excreted with glycogen, which accumulates in the muscles.
It is also important to know that along with the fluid and building blocks of the fatty layer, toxins and muscle mass gradually leave. The first is excreted from the body during cleansing - that is, if we stop eating everything in a row. The second will disappear due to improper weight loss. Avoiding this is in your best interest because the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.
. Keep calm
Find out how many kg you can lose in a month - this is about 4000 -5000 grams, sometimes up to 7000. However, in case of constant stress, you can not get rid of them. Scientists have proven that strong emotions slow down fat loss, promote 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 I do? Get rid of fasting and other radical methods that cause nervous disorders and go back to the previous tribes, find a way to deal with negative emotions that really help you - be it meditation, yoga or Latin American dances.
The rate of weight loss for weight loss per month is from 4 to 7 kg. The indicator depends on many factors:
- Sex;
- Age;
- Body weight;
- The presence of chronic diseases;
- Other characteristics of the body.
Yes, the figure is not as big as many of us want, but it is exactly such a slow and reliable weight loss that will help you consolidate the result and avoid health problems.
ᲤPhysical training
According to the AHA, for a healthy lifestyle, adults should do the following amount of exercise or physical activity each week:
- At least 150 minutes of moderate-intensity cardio per week, or 75 minutes of vigorous cardio per week, or a combination of both during the week
- At least 2 days a week for moderate or high intensity muscle strengthening or weight training
- Anyone who can should be punished for 300 minutes a week for moderate-intensity cardio
It is also important to avoid sitting for long periods of time.
For children, AHA recommends the following:
- Parents and guardians should give young children 3 to 5 years old enough time to jog and play.
- Children between the ages of 6 and 17 should get at least 60 minutes of active play a day.
- Children should engage in intense cardio activity for at least 3 days a week and vigorous activity for at least 3 days.
According to the National Health Service (NHS), aerobic activity is the most effective way to burn calories. The NHS also claims that muscle burns more calories than fat. Increasing muscle mass will help you lose weight.
Moderate-intensity aerobic exercise includes:
- Water aerobics;
- Tennis;
- Gardening;
- Fast walking.
Intensive aerobic exercise includes:
- Fast swimming;
- Run;
- Hiking uphill;
- Aerobic dance;
- Jump on the rope;
- Bicycle;
- 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 endurance training can increase a person's metabolism by 7% at rest. Accelerated metabolism causes you to burn calories, which can lead to weight loss.
How much loss can you make in 2 months
The only correct answer to this question is impossible, because each situation is individual and depends on the condition of your figure at the beginning of the weight loss process. However, approximate figures can be given: if you lose about 1 kg per week, then in 2 months you will be 7 kg less, sometimes this figure increases to 9 kg. However, these values are largely arbitrary because depending on which method you choose for weight loss, the extra pounds will leave you faster or slower. How much is it possible to lose weight in 2 months by following all the rules?
With proper nutrition
The most common way to lose weight is to organize proper nutrition throughout the day. It is necessary to include in the diet porridge, low-fat yogurt, vegetables and fruits, lean meat, and in addition, make it a rule not to eat at night. Proper nutrition can help you lose 2 to 4 kilograms per month, depending on the quality of your metabolism and menu.
How to build a diet:
- Enjoy a hearty breakfast. You can enjoy cakes, preferably savory. Sweets should be avoided altogether.
- Be sure to arrange a second breakfast consisting of yogurt or fruit.
- It should be juicy at lunch. Bread is not recommended.
- Lunch should consist of a salad decorated with butter.
- Dinner is the last meal of the day. Do not eat. Be it diet meat or fish with vegetables. Avoid fried foods.
- You can drink a glass of kefir or milk before going to bed.
If you follow a diet
Diets bring results, but choose them carefully because not all diets are suitable for you. In addition, abrupt refusal of food is impossible in any case. Fasting has its drawbacks, which lead to the worst results. In general, there is nothing positive about rapid weight loss. 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 least discomfort, including the right way out of it.
During the diet you should not worry so much about the question of how much you can lose weight in 2 months, but about the problem of maintaining the achieved result - often at the end of the diet you will lose 5-6 kg. Will be back soon.
During physical activity
Another way to get rid of extra pounds is through 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 your discretion: lift the press, make the buttocks elastic, tone the muscles, stretch the skin. You can choose a program in the gym or, if you want to do it yourself, on the Internet. It is best to start with an instructor.
The answer to the question of how much weight you can lose in 2 months of regular physical exercise is encouraging. Losing 10 kg in 2 months is real, but only if you switch to proper nutrition with exercise.
Is it possible to lose 5 kg without diet?
Experts point out that weight loss occurs not only during a drastic change in diet, but also simply when a person controls their diet and activity. Thus, it is noted that fixing the caloric content of the food consumed leads to less consumption of unhealthy foods and dishes. Sometimes it is enough not to calculate the caloric content, but simply to record all the foods consumed. Knowing that any action will be recorded, it is more likely that a person will refuse a forbidden cookie or cake. To better control the caloric content of dishes it is recommended to cook at home, to avoid restaurant food.
In addition to nutrition control, you need to increase physical activity. Elevator travel should be replaced by stairs, and the road by car should be crossed on foot. Your best bet, of course, is gym membership.
It is extremely important to record all the results, both in weight loss and in strength gain.
Adherence to 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 improves the general state of health. If in a week, following all the recommendations, the weight does not fall or does not rise and the body's reserves decrease, it is necessary to change the approach, but it is better to consult a specialist.
Losing 5 kg is quite an achievable result for both express methods and long-term strategy in the fight against excess weight. When using any of the proposed reset methods, it is essential to understand which components will reduce the scale rate. After the holidays it is possible to use fast diets with an abundance of fatty foods or to activate metabolism, but for a lasting result it is necessary not only to change the diet, but also to add physical activity to the regime. Ideally, the meal should be corrected by a doctor, but the person who has lost weight should evaluate his health condition himself and wonder if he really needs to lose 5 kilograms in the selected period.
How much can you lose 5 kg
Short-term feeding regimens give fast but unreliable results, burning up to 1-2 kilograms per day. Longer diet options require endurance and self-control, but contribute to the elimination of excess weight almost irreversibly. Weight loss options:
- Pronounced weight loss. Fast diets are based on this principle - the body releases excess water and salts in 3-10 days. The method requires a large but short effort, can cause serious damage to the gastrointestinal tract and cardiovascular system. The weight can return to its previous value in 3-4 weeks.
- Fat burning. Adherence to a standard diet is required for a long time (up to several months), but it is easier to maintain the achieved result. Not only excess water will be removed but also fatty deposits. This diet option is best combined with intense physical exercise, fitness or cardio exercise at home.
How much weight can you lose safely?
Eating habits and exercise play a crucial role in safe weight loss.
The CDC states that a person can safely and effectively lose about 0. 5-1 kg per week. According to these indicators, a person can safely lose 2-4 kg per month.
However, these are only estimates.
The American Heart Association (AHA) urges people to pay attention to their goals.
They advise people to start with the following:
- Assess their overall fitness level
- Consult your doctor about how any medical condition may affect their physical activity or diet
- Find out what kind of physical activity you enjoy
- Set measurable goals
Every person is different and reasonable goals may be different, but given the number, you can be motivated to achieve your goal.
Daily mode
Many people neglect a very important point in the weight loss process - recovery. If the body does not rest enough, it goes into a state of stress, during which the adrenal glands secrete the hormone cortisol intensively. Its excess in the blood slows down metabolism and blocks the breakdown of adipose tissue. So conceived by nature for self-preservation. That is why it is necessary to rest in order to lose 10 kg per month. Recovery types are available at home:
- Follow an eight-hour sleep schedule. Before going to bed it is advisable to stop ventilating the room and stop using gadgets for a few hours.
- Exercise not every day, it should be at least one day a week. The best exercise schedule is their frequency every other day.
- Engage in soothing procedures - warm baths with aromatic oils, sea salt, massage and self-massage.
- Take a long walk outside.
Basic approaches to weight loss in 30 days
Naturally, it is impossible to say for sure how many kg you can lose per month without damaging the body. But for best results, you should follow the basic recommendations below.
Daily calorie control
By following this rule, weight loss will be easier than ever. The main rule is to record everything we eat throughout the day. This allows you to develop discipline and control your hunger, in other words, to distinguish between psychological and physical.
Curriculum analysis
The fastest way to lose weight is to increase your cardio intensity. Many do not like such exercises, but burn a large number of calories and help fight excess weight. If you do not like jogging, use an alternative - cycling, swimming, dancing.
But we should not forget about the muscles that help a lot in the fight against excess weight, so we also add strength training. They promote body tone and elasticity. You need to start small and increase the intensity and complexity regularly.
Proper nutrition
Not everyone likes to count calories daily. Also, not everyone has time for a long workout. But everyone has access to the right foods that are good for their health and appearance. You should eat as many vegetables and fruits as possible daily, lean meat (chicken, turkey), fish, which contain useful amino acids. As food, we always have nuts / eggs, whole grain sandwiches with us. An important point is to use the required amount of fluid.
Losing weight in 30 days is a real goal
You must first make sure that the goal is real. Many of us can lose weight easily in just one month and on a regular basis, the result can exceed all expectations. Extreme diets and complex exercises do not lead to long-term results because the body is under severe stress.
Simple math behind healthy weight loss
You can roughly calculate the number of kilograms you can lose in 30 days using conventional math. For example, in order 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 too there are a few nuances. Every holiday, important event and simple meeting with friends breaks our routine. You need to focus not on the goal of weight loss, but on getting rid of bad habits, increase physical activity.
Combined with free weight training and high-intensity exercise, metabolism will increase significantly. Physical activity can increase muscle mass, which in the future will only help you burn calories at rest. Nutritionists argue that obesity requires only 10 percent weight loss, which improves blood pressure, normalizes cholesterol, and reduces the risk of developing diabetes.
The diet does not work
Hard diets are called kankara, since weight loss is only a short-term phenomenon, every kilogram will return very quickly if you restore old eating habits. But there are exceptions. For example, a patient who has undergone special stomach reduction surgery may lose weight faster. There are frequent cases when such a procedure allows to lose up to 12 kilograms per month. Most often, obesity is the result of an eating disorder.
Develop a plan
In order to lose weight and get results in the long run, you need to develop a specific plan and follow it with exactly the smallest nuances. For starters it is best to contact a specialist who can help you with this. Nutritionists develop a proper and balanced diet, while trainers develop effective exercise.
The main task of a dietitian is to help fight eating disorders such as portion control, sugar intake and unhealthy fats that cause heart disease and diabetes.
Calorie counting
To keep track of the weight loss process, you need to keep a nutrition diary. There are product calorie and BJU (protein, fat, carbohydrate) spreadsheets that make it easier to keep track of your diet.
It is important to know the exact weight of the portion in order to calculate the calories correctly. To lose weight and stay healthy you need to get 22 to 26 kcal per kg body weight.
We multiply the number of calories by our own 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 own weight, now we can find out how many calories we need to consume daily. Calories are easy to count:
- 1 g of protein contains 4 kcal;
- 1 g of carbohydrates - 4 kcal;
- 1 g of fat - 9 kcal.
Without diet: food
There will be restrictions, but they are quite simple and do not contain a strict dietary grid. 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 be stored if the body is asleep. Do not eat "after six" to lose weight fast, if you sleep not at ten, but in the middle of the night or even late, you do not need it - so the gap will be large, you will still have time to go to bed and maybe decide to satisfy hunger.
The heaviest meal of the day should be breakfast. The rest is lighter, while dinner is lighter than lunch. If you can not physically eat in the morning (for example, due to insomnia), do not force yourself - drink a cup of coffee exactly like nothing, and then enjoy a hearty lunch / second breakfast. But do not "compensate" for breakfast with chocolate or cake because of the hassle of eating right!
Enjoy more fruits and vegetables. If you can choose which side dish to prepare with meat - pasta or vegetables, say, broccoli, choose the latter.
Drink clean water. Drink a glass of water 10-15 minutes before eating, so you do not get tired and 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 it until after 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 talk on the internet, do not take food with you. You really do not 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. Pour in the water before the first week you sit down to watch or read and drink a little water to make the separation lighter.
How to lose 10 kg in 3 months
In addition to the above general rules, there are a few other important points regarding diet, the contents of the plates, and the methods of preparation. It is advisable to follow these recommendations not for 3 months, but to take them as a lifelong habit if you want to keep the result and keep the figure perfect.
Proteins, fats and carbohydrates
Taking calculated daily calories will help you lose weight, but only until you reach a normal weight. Calorie deficit in the coming months will not bring results if you do not think about the quality of food. The balance between basic nutrients is what you need to watch for all three months if you want to have a beautiful body and not just a small weight. There are general universal coefficients for BJU, but nutritionists recommend performing individual calculations. For a person who is planning to lose weight without lifting muscles, the following conditions are valid 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 of fat per kg body weight for women and 0. 8 g for men.
According to this scheme, a person weighing 60 kg should consume 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These numbers indicate not the weight of the product but the amount of BJU in it. For 3 months before you lose weight, you will need to use food energy charts to come up with a competent nutrition plan. Keep in mind, however, that weight loss requires complex carbohydrates, fats - in the vegetable and animal halves.
Diet
An optimal nutrition plan that can help you lose weight in a few months and maintain results is focused on speeding up your metabolism, cleansing your body and improving your eating habits. Fast metabolism later, with any mistake in the menu, will not allow you to see an increase, and a change in taste preferences will help you to avoid junk food. The basis of the diet will be:
- Vegetables (especially legumes), herbs;
- Seafood, fish;
- Lean meat;
- Cereals;
- Fruits, nuts.
For three months do not forget the basic rules of this diet:
- Drink clean water.
- Replace coffee with green tea.
- Get rid of sugar sources - they prevent weight loss.
- Get in the habit of having a hearty breakfast.
- Make it a daily habit to eat herbs.
Menu to lose weight by 10 kg
The composition of the 3-month diet is based on the above list of healthy foods, understanding the inadmissibility of burning in oil and the combination of protein with complex carbohydrates. Those. It is not advisable to eat meat with buckwheat if you do not go to the gym. Sugar and salt are excluded during 3 months of preparation. Menu:
| Breakfast | Dinner | Afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Oatmeal with nuts | Pasta with mussels and stewed tomatoes | Apples | 2 boiled eggs, cucumbers, herbs |
| Tuesday | Buckwheat porridge with plums | Vegetable broth, steam veal | Grapefruit | Protein omelette with vegetables |
| Wednesday | Cheesecakes in the oven | Boiled turkey (fillet), green beans | 3 nectarines | Steamed trout steak, tomato |
| Thursday | Rice porridge with dried apricots | Baked vial, cucumber | 40 g of cheese, 2 whole loaves of bread | Bean salad with tomatoes and peppers |
| Friday | Millet with pumpkin | Chicken fillet with juicy vegetables | 2 pears | Baked potatoes with herbs |
| Saturday | Oatmeal with bananas | Baked beef, herbs | Orange | Roasted zucchini and peppers |
| Sunday | Cottage cheese casserole | Lentil soup with vegetables | Bananas | Pollock with asparagus |
Additional recommendations
Because the set of products allowed for use in the diet is still limited, the body suffers from a lack of vitamins and micronutrients. Therefore, during the week of active weight loss it is necessary to include a vitamin-mineral complex in the diet. In addition, fat burning produces dangerous toxins that can cause unpleasant symptoms such as dizziness, nausea and headaches. To prevent this, it is necessary to drink as much water as possible, due to which toxins are expelled from the body.
The volume of water drunk per day (without other drinks) should be at least 1, 5-2 liters.
Do not forget that any system that targets fast results requires some training. Otherwise, the body may fail, side effects will increase or lead to an accident. Therefore, at least a week before, you should gradually remove forbidden foods from your diet and reduce your sugar intake. When leaving the diet all this should be done in reverse order. However, to maintain harmony it is best to avoid certain foods altogether, or at least limit their amount in the diet. Yes, and physical activity is not worth shooting.