Losing weight isn't always easy. It often takes a lot of trial and error to find a diet and exercise plan. We decided to do it for you and collected the most effective ways. At the same time, they told me whether it was possible to lose 5 kg or more in a month.
- How much weight can you lose in a month
- Why losing weight too quickly is harmful
- How to lose weight sustainably
- How to lose 5 kg in a month
- How to lose weight in a month: sports
Many people want to lose weight quickly. As a rule, we remember about this about a month before our vacation, where we will need to shine in a swimsuit. Then we realize that it’s quite difficult to lose a lot of money in a month, and often we give up on the idea altogether. But in fact, you can lose quite noticeable weight. It is only important to know how.
How many kilograms can you realistically lose in a month? How to determine a safe amount of weight to lose in a month and make sure you're doing it right? What obstacles might there be on the way to the goal? We have collected the most useful tips and methods.
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On how much weight can you lose in a month
Several factors influence the weight loss process, including metabolism, activity, initial weight and much more. But all this does not prevent you from getting in shape.
People with larger frames tend to be able to lose more because they carry more weight to begin with.
A safe and sustainable amount for weight loss is 0.5-1 kg per week. But more can easily be lost, especially at the beginning of the weight loss process. This is often due to more water in the body rather than actual fat loss.
At the same time, it is difficult to understand on our own how we lose weight. Our total weight is made up of muscles, fat, bones, water, tissues, organs and everything in the digestive tract. You can't tell by the numbers on the scale what exactly you're losing – water, muscle or fat. Very strict diets can help you lose weight quickly, but you may also lose muscle mass (and therefore body tone) and water, which can ultimately disrupt your metabolism and cause you to lose weight as you age, or even gain it back.
Why losing weight too quickly is harmful
You can try to lose both 8 and 1 kg in a month. But it will not be so easy, and it is unlikely to be done in a healthy way. Sure, it's tempting to stick to a strict diet that promises quick results, but it can harm your metabolism in the long run. Even negatively affect your ability to lose weight normally in the future.
Food is the main source of energy for the body. If you don't eat enough, your body has to look elsewhere for energy. A large calorie deficit often forces our bodies to break down muscle for energy, which can affect strength and metabolism. The more muscle you lose, the fewer calories you burn, which slows down your metabolism.
Rapid weight loss, as a rule, does not provide sustainable results, and the safety of losing weight also does not guarantee, since it is usually achieved through strict restriction of calorie intake or excessive physical activity, which can lead to breakdowns, slowdown of metabolism and metabolic changes that encourage You end up eating more and storing more fat. Our body is actually very smart and wants to protect us from starvation, which is what it detects if you eat too few calories.
In other words, a strict diet – or trying to lose 10-15 kg in one month – leads to initial weight loss, followed by weight gain (and then some more gain) after the diet ends.
Therefore The most important thing is a reasonable approach and a healthy lifestyle – no matter how trite it may sound. However, you don’t have to spend a lot of money on a nutritionist or personal trainer. We'll tell you how to lose weight at home in a month.
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How to lose weight sustainably
1. Focus on small changes in your diet
Instead of going on a strict diet, try changing your eating habits gradually. Think about your ultimate goal – wanting to lose weight. Simply losing weight should not be an end in itself; the main goal is the desire to get a healthy, strong body and a toned body. And such a desire will provide the necessary efficiency and sufficient motivation without disruption.
Less weight does not necessarily mean a healthier body. Ask yourself if you want to lose weight for health reasons, to look a certain way, or because you liked the way you felt at a certain body size. Dieting is more than just eating less and exercising more. To lose weight and consolidate the results, you also need some useful habits that should become a way of life.
2. Eat the right foods
The majority of your diet should consist of nutrient-dense foods, and it is important to limit your intake of processed foods, sugary drinks and alcohol.
Fill your plate with fruits, vegetables, whole grains, beans, legumes, fish, poultry and a small amount of red meat, as well as healthy fats such as avocados, olive oil and nuts or seeds.
But you shouldn't completely cut out your favorite foods either. This will only lead to disappointment and subsequent overeating.
A diet should not be a short course; proper nutrition should become a regular part of your life. To do this, you need to develop a habit of it.
3. Focus on the long term
Just because you weigh more at 40 than you did at 20 doesn't mean you're any less healthy. It's normal that your weight changes over time and you may no longer be the same reed. Focus on your fat to muscle ratio, not the number on the scale.
4. Stop counting calories
Instead of counting calories, focus on your hunger and fullness. Try intuitive eating. Notice real hunger cues. Eat a variety of foods. Focus on how you feel before, during, and after meals instead of focusing on your weight. You may have spent years on strict diets, mindless eating, or emotional eating, but unfortunately, none of it works. The peace that comes from eliminating anxiety and stress around food is worth more than a number on a scale. And, what is often surprising, it helps you lose weight.
How to lose 5 kg in a month
This is really real. And here it is important to take into account all the previous points, as well as add a few more important ones.
1. Reduce your consumption of refined carbohydrates
Reducing your intake of fast carbohydrates is an easy way to improve the quality of your diet and lose weight. Refined carbohydrates are a type of carbohydrate from which nutrients and fiber have been removed during processing. Not only are they high in calories and low in nutrients, but they are also easily and quickly absorbed into the bloodstream, causing spikes in blood sugar levels and increasing hunger.
Diets high in refined grains are associated with higher body weight, than one that is rich in nutritious whole grains. Refined carbohydrates also contribute to the deposition of visceral fat, one of the most dangerous types of fat.
For best results, replace refined carbohydrates such as white bread, breakfast cereals and processed foods with whole grains such as quinoa, oats, brown rice and barley.
2. Burn more calories than you consume
To lose weight, you need to burn more calories than you consume, either by reducing your calorie intake or increasing your daily physical activity.
But remember that simply severely reducing your calorie intake alone is not considered a sustainable long-term weight loss strategy, so combine calorie counting with dietary adjustments and physical activity.
3. Choose Healthy Drinks
Sodas, juices and energy drinks are often high in sugar and extra calories, which can contribute to weight gain. Conversely, water can help you feel fuller and speed up your metabolism to promote weight loss.
Drinking 500 ml of water before meals reduces your calorie intake by 13% and speeds up your metabolism by 30%.
< p>To lose weight, give up sugary, high-calorie drinks and try to drink 1-2 liters of water during the day.
4. Add Vegetables
Vegetables are a rich source of nutrients, containing many vitamins, minerals, antioxidants and fiber while being low in calories. This is your best support in the process of losing weight.
According to research, increasing the daily consumption of vegetables for every 100 grams leads to a loss of 0.5 kg in six months.
5. Do not use sauces and seasonings
13 grams of mayonnaise can contain up to 90 calories. Other high-calorie foods include teriyaki sauce, cheese sauce, sour cream, peanut butter and maple syrup. With their “help” you will turn even the most healthy dish into a high-calorie one. So it’s better to do without them altogether.
6. Eat slowly
Eat slowly and listen to your body – this will help you understand that you are already full and reduce your food intake, and therefore calories.
Slow eating reduces calorie intake by an average of 10% and leads to greater satiety than fast eating.
Don't be distracted by extraneous things while eating – phone, TV, reading, feel every bite of food.
7. Add fiber to your diet
Fiber helps stabilize blood sugar levels and keeps you full for a long time because it is digested slowly.
Fiber has a powerful effect on weight loss. Increasing your daily intake to 14 grams, even without making any other dietary changes, can reduce your calorie intake by 10%.
It is important to consume 25-38 grams of fiber per day. You can find it in foods such as fruits, vegetables, leafy greens, legumes and whole grains.
8. Eat a protein-rich breakfast
A healthy, protein-rich breakfast is a great way to start the day and stay on track with your weight loss goals. It increases the feeling of fullness and reduces the level of hormones that stimulate hunger.
Yogurt, eggs, cheese are some of the staples you can include in a healthy, high-protein breakfast.
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9. Try intermittent fasting
Intermittent fasting is a technique in which you need to manage your meals within a certain time interval, then there is a long period of several hours of fasting. There are several types of intermittent fasting, each with a different period of time without food. The practice of intermittent fasting can reduce the amount of food you eat by limiting the timing of your food intake, which may promote weight loss.
In addition, short-term fasting significantly increases the number of calories burned at rest.
< p>It has also been shown that intermittent fasting can increase levels of human growth hormone (HGH), an important hormone that helps burn fat and maintain lean body mass.
10. Get enough sleep
Establishing a regular sleep schedule and sticking to it is a very important factor in successful weight loss.
According to research, lack of sleep even for one night leads to a significant increase in hunger and ghrelin levels , a hormone that stimulates appetite.
But improving the quality of sleep and sleeping at least seven hours a night increases the likelihood of successful weight loss by 33%.
Try to sleep at least 7-8 hours a night, maintaining a routine and minimizing distractions before bed to optimize your sleep cycle and achieve your weight loss goals.
How to lose weight in a month: sports
You must add physical activity to proper nutrition. We'll tell you which one will help you lose up to 5 kg (or maybe more) in a month.
1. Move more throughout the day
During the day, your body burns calories by doing activities such as cooking, typing on the computer, or simply walking. This is called thermogenesis.
Dietary foods account for about 50% of the total calories you burn in a day, although this number can vary greatly depending on your level of physical activity.
Simple changes in your habits can help you move a little more and burn more more calories. Park your car away from home or work, take the stairs instead of the elevator, walk during your lunch break, and do light exercise every 30 minutes — Here are just a few simple ways to become more active during the day.
2. Add some cardio
Aerobic exercise is physical activity that increases your heart rate to burn more calories and strengthen your heart and lungs. Regular cardio exercise is one of the most effective ways to boost your rapid weight loss.
Combining 40 minutes of cardio three times a week with diet can help you reduce your body weight by 9%. For best results, try to do at least 20-40 minutes of cardio per day, or about 150-300 minutes per week.
3. Don't forget about strength training
Strength training is a type of physical activity that involves resisting certain loads to build muscle mass and increase strength. They can speed up metabolism, making it easier to lose weight, and are also responsible for strengthening muscles, which is very important when losing weight. When you add strength training to your diet, your chances of losing weight increase by at least 5%.
4. Use Interval Training
High-intensity interval training (HIIT) is a technique that alternates between fast bursts of activity and short recovery times, keeping your heart rate high to increase your body's fat burning and speed up your weight loss process.< /p>
Incorporating HIIT into your schedule is a very effective way to lose 5 kg in a month. A 30-minute HIIT session burns 25-30% more calories compared to other activities. Moreover, they do not take much time – they last a maximum of 20-30 minutes.