Obesity is a very serious problem that negatively affects the human body. It affects not only appearance, but also health, and does not allow overweight people to exist normally in society, build their personal life and engage in their favorite sports. The problem of excess weight is especially noticeable in athletes, people with diseases of the cardiovascular system and diabetics. Ordinary people are not immune to excess weight, so it is very important to know how much it 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 in 1 month. There is no unequivocal answer to this question – the number of kilograms lost depends on which of the following methods of losing excess weight was chosen:
How to lose weight fast
- Weight loss without physical activity on a vegetarian diet - such a complete rejection of meat and eating only vegetables and fruits allows you to lose up to 2-3 kg per week, resulting in a weight loss of 10-15 by the end of the monthKilo.
- Protein diet with physical activity - This short 7-day diet, necessarily combined with physical activity, including 5-6 meals a day with high-protein foods, vegetable salads and fresh fruit, will allow you to lose up to 7-10 kg of excessLoad. A feature of this diet is that it can be used for no more than a week.
- Jog for half an hour a day – running for at least 30 minutes every day results in fat burning of 40-50g per day, that's 1-1. 5kg per month. This method of weight loss is suitable for people who just have a few extra pounds and do not want to burden themselves with dieting and going to the gym.
- Great physical activity, along with a balanced diet - with normal three meals a day and regular 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 beverages should be excluded from the diet.
Important!Weight loss is only required for overweight individuals with a body mass index greater than 25. For others, such a procedure leads to serious damage to health, dysfunction of the digestive, urinary and cardiovascular systems, and adversely affects the psyche. emotional state of a person. In the most severe cases, burning fat in a normal-weight person can lead to muscle wasting and malnutrition.
Can you lose 14 pounds?
How much weight can you lose if losing weight is safe for your health? Many people want to know how to lose 14 kg in a month. What is the magical meaning of the number "14" is not clear, but such excess weight can be lost not only in a month, but in a shorter time (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 brown bread (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 chicken broth with herbs and carrots, 2 tablespoons canned green peas (for lunch); 150 g 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 plate (200-250 g) of vegetable soup (lunch); 200-250 g of vegetable salad in vegetable oil;
- Day 7 - 1 liter of Bifdocyfir with a fat content of 1. 5% for the whole day in 3 divided doses (early morning, afternoon and evening).
Also, with such a diet, you can drink green tea without sugar, clean drinking water with lemon juice, ginger and some honey.
Important!Before deciding to lose 14 kg per month, you should consult a specialist - perhaps such a large decrease in body weight will negatively affect your health.
If you don't eat for a month
When losing weight, in some cases it makes a lot of sense to refuse dinner and replace it with a light evening snack. At the same time, such a menu has the following advantages:
- Improve sleep and fight insomnia - Having a late and heavy dinner, the heaviness in the stomach that often occurs can lead to trouble sleeping or insomnia. Without dinner, the body has an easier time falling into a healthy and healthy sleep.
- Normalization of the regime - thanks to healthy sleep and the absence of insomnia.
- Reducing the amount of body fat stored - every calorie ingested with dinner is not used and will inevitably be converted to body fat. If you refuse dinner, then such a problem will go away on its own.
- Improvement of appetite - If you don't eat dinner in the evening, your appetite will be excellent in the morning.
The most important result of skipping dinner is weight loss. So, according to various experts and specialists, if you exclude dinner from the menu, you can lose from 1. 5-2 kg (girl or woman) to 3. 5-4 kg (man). At the same time, how much weight a person will lose is also influenced by their physique: fuller and obese people lose weight much faster than those who have a normal or thin physique and are slightly overweight.
Refusing dinner can be used as an effective means of losing weight for 1-2 months. The potential harm of prolonged evening fasts (6 months to a year or more) is a high risk of gastrointestinal problems.
Important!If you enter the question "safe weight loss how much per month" in a search engine, you can find many different answers - from 2-3 to 20 kg. From a purely medical point of view, harmless weight loss per month should be 4 kg (no more than 1kg per week).
Monthly training program
On a note.A monthly weight loss program is a set of physical exercises, which, together with a diet and following a regimen, are designed to ensure maximum reduction in excess weight, cleansing and healing of the whole body.
For men, the weight loss workout program includes exercises that are repeated over 4 weeks, such as:
- On the first day, strength exercises are performed - bench press and lifting 8 kg dumbbells, running on the track;
- On the 2nd day, a set of exercises aimed at toning the body and strengthening the cardiovascular system (aerobic exercises) is performed - swimming, jogging over rough terrain;
- Day 3 – Squats, leg raises, barbell squats, leg press;
- Day 4 is devoted to aerobic activities such as swimming, jogging;
- On the 5th day, a set of exercises is performed to strengthen and develop the back muscles and press.
- Day 6 is dedicated to swimming, short runs;
- Day 7 rest and recover.
Important!Each strength exercise should be performed a specific number of times and approaches. Increasing the load can lead to sprains and torn ligaments, excessive overload of the body and constipation of the muscles. After such excessive and overly hard training, the body will take a long time to recover.
The training program for women is more gentle - it is based on exercises with light weights, squats and abdominal exercises. In training programs for women to lose weight, there are no exercises with large weights and serious power loads.
Each workout (male or female) begins and ends with a 20-30 minute special set of exercises to strengthen and develop the cardiovascular system (cardio): swimming, running on the treadmill, a short run around the hall or the street, Squats without weight, jumping in place, or skipping rope.
Important!The weight loss program for a month at home includes simple exercises with dumbbells, push-ups and abs. You start such training with a minimum number of approaches, gradually increasing the number of exercises per approach to a reasonable limit.
How to eat during the month
When losing weight, nutrition (PP diet - the right diet for losing weight), which plays a very important role in addition to physical activity, should consist of the following products:
- Vegetables and fruits and salads made from them;
- boiled chicken breast;
- Chicken broth;
- Low-fat fish species (hake, pollock);
- Low-fat dairy products (kefir, fermented baked milk, milk, yogurts and yogurt drinks);
- Kashi (barley, oatmeal, rice).
On a note.At the same time, you should not eat foods that contain a lot of carbohydrates (flour products, sweets), preservatives and other additives harmful to the body.
schedule and weight loss plan
To lose weight you need a weight loss plan and schedule. The first includes the schedule of hours and nutrition, the second - the dynamics of weight loss, made on the basis of the month-long plan in the form of a diary.
The simplest, but at the same time the most effective weight loss plan includes:
- Balanced three meals a day - hearty breakfast, hot lunch, light and early dinner;
- Physical training - for the diet to be effective, it must be strengthened with constant physical activity: you need to do exercises, go to the gym. If there is no opportunity or time for this, you can just walk and do daily morning exercises. At the same time, the best time for jogging is in the evening. In summer, all workouts and physical activities are best done outdoors, in cold weather it is better to move them indoors or enroll in a gym.
- Compliance with the regime - go to bed at 10: 00 p. m. and get up at 7: 00 a. m. every day;
- Constant weight control is a simple method of monitoring the dynamics of weight loss and assessing the effectiveness of diet and exercise. To determine the most accurate and correct weight, simple and inexpensive electronic floor scales are needed.
- Health care - a healthy body will be more inclined to get rid of excess weight than a weakened and unhardened 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 regularly undergo examinations.
To achieve a real result - a beautiful and slim body, in addition to everything described above, you need dedication, perseverance and considerable willpower, which not every person possesses.