There are many stories on the Internet about how intense training 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. But even in this case, only 50% of what is lost consists of fat. The rest is water, which is released along with glycogen, which accumulates in the muscles.
It is also necessary to know that along with the fluid and the building blocks of the fat layer will gradually leave the toxins and muscle mass. The first will be removed from the body when it is cleansed - that is, if we stop eating everything in a row. 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 a slow metabolism. And the slower the metabolism, the less we lose.
stay calm
We found out how many kg you can lose per month - that's about 4000 -5000 grams, sometimes up to 7000. However, you will not be able to get rid of them if you are constantly under pressure. Scientists have proven that strong emotions slow down fat loss by promoting the intensive production of cortisol and pregnenolone, a hormone that leads to weight gain and water retention in the body. What to do? Give up starvation and other radical methods that lead to nervous breakdowns and return to previous volumes, find a way to deal with negative emotions that really helps you - be it meditation, yoga or Latin American dance.
The rate of weight loss per month for weight loss without problems is from 4 to 7 kg. The indicator depends on many factors:
- gender;
- age;
- body weight;
- the presence of chronic diseases;
- other body characteristics.
Yes, the figure is not as high as many of us would like, but just such a slow and reliable weight loss will help consolidate the result afterwards and avoid health problems.
Exercise
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 a week of moderate-intensity cardio or 75 minutes a week of vigorous cardio, or a combination of both during the week
- at least 2 days a week of moderate or high-intensity muscle strengthening or weight training
- those who can should strive for 300 minutes a week of moderate-intensity cardio
It is also important to avoid sitting for long periods.
For children, the AHA recommends the following:
- Parents and guardians should give young children between the ages of 3 and 5 enough time to run and play.
- Children aged 6 to 17 should receive at least 60 minutes of active play per day.
- Children should strive for intense cardio activity at least 3 days a week and strength activity for at least 3 days.
According to the National Health Service of the United Kingdom (NHS), aerobic activity is the most effective 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 aerobics;
- tennis;
- gardening;
- quick walk.
Intensive aerobic exercise includes:
- fast swimming;
- run;
- tourism up;
- aerobic dancing;
- jumping 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 states that just 10 weeks of resistance training can increase a person's metabolism at rest by 7%. 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, 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, after 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 weight loss methods you choose, the extra pounds will leave you faster or slower. How much is it really 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 your diet oatmeal, low-fat yogurt, vegetables and fruits, lean meat and also 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:
- Have a hearty breakfast. You can pamper yourself with pastries, preferably salty. Sweets should be avoided altogether.
- Be sure to organize a second breakfast consisting of yogurt or fruit.
- There should be soup for lunch. Bread is not recommended.
- Afternoon snack should consist of a salad seasoned with butter.
- Dinner is the last meal of the day. Do not eat. Be it 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 by no means impossible to abruptly refuse food. Fasting has its drawbacks, which lead to not the best consequences. In general, there is nothing positive in losing weight fast. It is best to go on a diet under the supervision of a specialist who will help you go through all stages of the diet with the least discomfort, including the right way out of it.
When you are on a diet, you need to deal not so much with the question of how much you can lose weight in 2 months, but with the problem of maintaining the achieved result - often at the end of the diet hard to lose 5-6 pounds will soon return.
During physical activity
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 your discretion: inflate the press, 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, on the Internet. It is best to start with an instructor.
The answer to the question of how much weight can be lost 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 in combination with exercise.
Is it possible to lose 5 kg without a diet?
Experts note that weight loss occurs not only when a sudden change in diet, but simply when a person controls his diet and activities. Thus, it is noted that fixing the calorie content of food consumed leads to less consumption of harmful foods and dishes. Sometimes it is enough not to calculate the calorie content, but simply to record all the foods consumed. Knowing that all actions will be recorded, one is more likely to refuse a forbidden muffin or cake. To better control the calorie content of meals, it is recommended to cook at home, giving up restaurant food.
In addition to controlling your diet, you need to increase the amount of physical activity. Elevator walks must be replaced by stairs, and the car path must be covered on foot. Your best bet, of course, is to use a gym membership.
It is extremely important to record all results, both for weight loss and 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 the general health condition improves. If within a week, following all the recommendations, the weight does not drop or gain, 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 quite an achievable result for both express methods and a long-term strategy in the fight against excess weight. Applying any of the proposed reset methods, you need to find out which components will reduce the zoom indicator. Fast food can be used after the holidays with plenty of fatty 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, the diet should be adjusted by a doctor, but the person who loses weight should soberly assess his health, wondering if he really needs to lose 5 pounds for a selected period.
How much can you lose 5 kg
Short-term diets give a quick but unreliable result, burning up to 1-2 pounds a day. Longer diet options require endurance and self-control, but help 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. The weight can return to its previous value in 3-4 weeks.
- Fat burning. Standard diets should be followed for a long time (up to several months), but the achieved result is easier to maintain. It removes not only excess water, but also fat deposits. This diet option is best combined with intense exercise at home, fitness or cardio training.
How much weight can you safely lose weight?
Eating habits and exercise play a key role in safe weight loss.
The CDC states 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 per month.
However, these are only estimates.
The American Heart Association (AHA) encourages people to live up to their goals.
They recommend that people start with:
- assessment of their overall level of fitness
- consult a doctor about how some basic medical conditions may affect their physical activity or diet
- to find out what types of physical activity they like
- setting measurable goals
Everyone is different and reasonable goals can vary, but given the number, you can motivate yourself to achieve your goal.
Daily mode
Many people overlook one very important point in the weight loss process - recovery. If the body does not rest enough, it falls into a state of stress, in which the adrenal glands secrete intensively the hormone cortisol. Excessive amounts in the blood slow down the metabolism and block the breakdown of adipose tissue. So conceived by nature for self-preservation. Therefore, you need to rest to lose 10 kg in one month. Types of recovery available at home:
- Maintain an eight-hour sleep schedule. Before going to bed, it is advisable to ventilate the room and stop using gadgets for a few hours.
- Exercise not every day, at least one day off a week should be. The best schedule for training is their frequency during the day.
- Indulge in relaxing treatments - hot baths with aromatic oils, sea salt, massage and self-massage.
- Take long walks outdoors.
Basic approaches to weight loss in 30 days
Of course, it is impossible to say for sure how many kg you can lose a 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 basic rule is to record 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 cardio intensity. Many people do not like such exercises, but they burn a lot of calories and help in the fight against obesity. If you do not like to run, then use the alternative - cycling, swimming, dancing.
But we must not forget about the muscles, which are a great help in the fight against overweight, so we add strength training. They help to make the body toned and elastic. You need to start small and increase the intensity and complexity regularly.
Healthy diet
Not everyone likes the daily number of calories. In addition, not everyone has time for long workouts. But everyone has access to the right foods that are good for health and appearance. Every day you should eat as many vegetables and fruits, lean meat (chicken, turkey), fish, which contains useful amino acids. As a snack we always bring nuts / eggs, wholemeal bread sandwiches. An important point is to use the right amount of fluid.
Losing weight in 30 days is a realistic goal
First you need to make sure that the goal is realistic. Many of us can easily lose weight in just one month and with regularity the result can exceed all expectations. Extreme diets and complex workouts do not lead to long-term results, as the body is under severe stress.
Simple math behind healthy weight loss
You can roughly calculate the number of pounds you can lose in 30 days using simple 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 here too there are some nuances. Every holiday, significant event and simple meeting with friends disrupts our routine. You need to focus not on the goal of losing weight, but to get rid of bad habits, 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 just during rest. Nutritionists say that with obesity you need to lose only 10 percent of your weight, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.
Diets don't work
Solid diets are called pendulums, because weight loss is only a short-term phenomenon, all the weight 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.
Develop a plan
To lose weight and achieve long-term results, you need to develop a specific plan and stick to it down to the smallest detail. For starters, it is best to contact a specialist who will help with this. Nutritionists will develop a proper and balanced diet, and coaches will develop an effective workout.
The main job of a nutritionist is to help fight eating disorders such as portion control, sugar and unhealthy fats, which lead to heart disease and diabetes.
calorie counting
To keep track of the weight loss process, you need to keep a food diary. There are tables with calories and BJU (proteins, fats, carbohydrates) of the products, it is easier to follow the diet with them
It is important to know the exact weight of a serving to calculate calories correctly. To lose weight and maintain your health, you need to consume 22 to 26 kilocalories per 1 kg of body weight.
We multiply the number of calories by our own weight - we get the daily norm. 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 understand how many calories should be consumed per day. Counting calories is easy:
- 1 g of protein contains 4 kcal;
- 1 g of carbohydrates - 4 kcal;
- 1 g of fat - 9 kcal.
No diets: 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 will either be converted into energy needed for life, or will begin to be stored if the body is asleep. 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 difference will be big, you will again have time to starve before bed and mostyou probably decide to satisfy your hunger.
The most hearty meal of the day should be breakfast. The rest is lighter and dinner is lighter than lunch. If you can't physically eat in the morning (for example, due to lack of sleep), do not force yourself - drink a cup of coffee just like that, without anything, and then eat a hearty lunch / breakfast. But do not "compensate" for breakfast unwillingness 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 eating, you will not be so hungry and you will eat a smaller portion.
Don't force yourself to eat! Eat only when you feel like eating. If you need to wash a plate or plate from the hob, transfer the food to a container and leave it until the next meal.
Reduce the usual amount of sugar in tea or coffee with 1 tablespoon of sugar. If you are watching TV, reading something or chatting on the Internet, do not bring food with you. You really don't want to eat - it's just a habit of chewing something during these activities. In two weeks, if you don't continue, it will disappear. Pour some water before you sit down to watch or read during the first week, and drink some of it to make withdrawal easier.
How to lose 10 kg in 3 months
In addition to the above general rules, there are a few more important points regarding diet, plate contents and cooking methods. It is recommended to follow these recommendations not for 3 months, but to accept them as a habit for life, if you want to keep the result and keep your figure perfect.
Proteins, fats and carbohydrates
Calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. In the coming months, calorie deficits will not work if you do not think about the quality of food. The balance of key nutrients is what you need to monitor throughout the 3 months if you want to have a beautiful body, not just a little weight. There are general universal BJU ratios, but nutritionists advise individual calculations. For a person who plans to lose weight without gaining muscle, the following conditions are suitable for 3 months:
- Up to 4 g of carbohydrates per kg of net weight.
- Not more than 1 g protein per kg.
- 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 should eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures do not show the weight of the product, but the amount of BJU in it. During all 3 months, while losing weight, you will need to use energy tables of food to make a competent diet plan for yourself. However, keep in mind that to lose weight you need complex carbohydrates, fats - vegetable and animal halves.
Diet
The optimal diet plan, with which you can gently lose weight for several months and maintain the result, is aimed at speeding up metabolism, cleansing the body and correcting eating habits. Rapid metabolism will not allow later, with some error in the menu, to see an increase, and a change in taste preferences will help to give up junk food. The basis of the diet will be:
- vegetables (especially legumes), greens;
- seafood, fish;
- pure meat;
- cereals;
- fruits, nuts.
During all 3 months do not forget about the basic rules of this diet:
- Drink clean water.
- Replace coffee with green tea.
- Get rid of sources of sugar - they interfere with weight loss.
- Make it a habit to have a hearty breakfast.
- Make it a daily habit to eat vegetables.
Weight loss menu with 10 kg
Creating a diet for 3 months is based on the above list of healthy foods, understanding the inadmissibility of frying in oil and combining protein with complex carbohydrates. These. it is undesirable to serve meat with buckwheat if you do not go to a workout afterwards. When cooking for 3 months, sugar and salt are excluded. Menu:
> zxtable border = "1" cellpadding = "0" >Additional recommendations
Due to the fact that the range of products allowed for use during the diet is still limited, the body suffers from a lack of vitamins and trace elements. That is why during the week of active weight loss it is necessary to include a vitamin-mineral complex in your diet. In addition, when fats are burned, dangerous toxins are formed that can cause such unpleasant symptoms as dizziness, nausea and headaches. 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 tested per day (excluding other beverages) should be at least 1, 5-2 liters.
Remember that any system aimed at fast results requires some preparation. Otherwise, the body may fail, side effects will increase or a breakdown will follow. Therefore, at least a week in advance, you should gradually eliminate forbidden foods from the diet and reduce the dose of sugar. When leaving the diet, all this should be done in reverse order. However, to maintain harmony, it is better to completely refuse any food or at least limit its amount in the diet. Yes, and physical activity is not worth throwing away.