There are many stories circulating on the internet about how intense training can help you lose up to 3kg in a week. This is really possible if you are an athlete who knows everything about your body and its reaction to physical activity. However, even in this case, only 50% of the lost is fat. The other water that is excreted along with the glycogen that accumulates in the muscles.
It should also be noted that along with the liquid and building blocks of the fat layer, toxins and muscle mass are gradually removed. The first is eliminated from the body when it is cleansed - that is, when we stop eating one after the other. The second disappears due to improper weight loss. It is in your best interest to prevent this, as muscle tissue burns result in weakness and slow metabolism. And the slower the metabolism, the less we lose.
To stay calm
We’ve found out how many pounds you can lose per month - that’s about 4, 000 to 5, 000 grams, sometimes up to 7, 000. However, you won’t be able to get rid of them if you’re constantly stressed. Scientists have shown that strong emotions slow down fat loss by promoting the intense production of cortisol and pregnenolone, which leads to the accumulation of excess hormone and water retention in the body. What to do? Stop fasting and other radical methods that lead to nervous breakdowns, and go back to the previous volumes to find a way to deal with negative emotions that really help you - be it meditation, yoga, or Latin American dancing.
The monthly weight loss is 4-7 kg for trouble-free weight loss. The indicator depends on a number of factors:
- no;
- disease;
- body weight;
- presence of chronic diseases;
- other characteristics of the body.
Yes, the number is not as high as many would like, but exactly such a slow and reliable weight loss will help consolidate the result and avoid health problems.
Exercise
According to the AHA, in order to lead a healthy lifestyle, adults should exercise the following amount of exercise or physical activity per week:
- at least 150 minutes of moderate cardio per week, or 75 minutes of vigorous cardio per week, or a combination of the two per week
- at least 2 days a week of moderate to high intensity muscle strengthening or weight training
- who is able to do 300 minutes of moderate-intensity cardio training per week
It is also important to avoid prolonged sitting.
For children, the AHA recommends:
- Parents and guardians should allow sufficient time for young children between the ages of 3 and 5 to run and play.
- Children between the ages of 6 and 17 should receive at least 60 minutes of active play per day.
- Children should seek at least 3 days of intense cardio activity per week and at least 3 days of strengthening activity.
According to the UK National Health Service (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.
Medium intensity aerobic exercises include:
- water aerobics;
- tennis;
- gardening;
- quick walk.
Intensive aerobic exercise includes:
- fast swimming;
- run;
- hiking uphill;
- aerobic dance;
- skipping rope;
- Cycling;
- hard work in the yard, such as digging.
Weight training can build muscle mass, which can speed up your metabolism.
According to a study published in Current Sports Medicine Reports, just 10 weeks of resistance training can improve a person’s resting metabolism 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, as each situation is unique and depends on the condition of your figure at the beginning of the weight loss process. However, approximate figures can also be given: if you lose about 1 kilogram per week, you will be 7 kg less in 2 months, sometimes this number will increase to 9 kg. However, these values are largely arbitrary because, depending on which weight loss method you choose, the extra pounds leave faster or slower. How much can you really lose in 2 months by following all the rules?
With proper nutrition
The most common way to lose weight is to organize a proper diet throughout the day. The diet should include porridge, low-fat yogurt, vegetables and fruits, lean meat, and beyond, so as not to eat at night. With proper nutrition, you can lose 2-4 pounds a month, depending on your metabolism and adherence to the menu.
How to build a diet:
- A hearty breakfast. You can treat yourself to pastries, preferably salty. Sweets should be completely avoided.
- Be sure to arrange for a second breakfast of yoghurt or fruit.
- Have soup for lunch. Bread is not recommended.
- The afternoon snack should consist of a salad poured with butter.
- Dinner is the last meal of the day. Do not eat. Be it dietary 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 right for you. In addition, it is impossible to suddenly refuse food. Fasting has disadvantages that do not have the best consequences. In general, there is nothing positive about losing weight fast. It is best to switch to a diet under the supervision of a professional who will help you get through all stages of your diet with the least inconvenience, including the right way out.
Dieting is not so much about how much weight you can lose in 2 months, but about the problem of maintaining the results you have achieved - often at the end of your diet, the hardly rejected 5-6 pounds will soon return.
During physical exertion
Another way to get rid of extra pounds is through physical activity training. With their help, you can not only say goodbye to excess fat, but also shape the shape at your own discretion: it pumps the press, makes the buttocks supple, tones the muscles, tightens the skin. You can choose a program at the gym or, if you want to do it yourself, online. It's best to start with an instructor.
The answer to the question of how much weight you can lose in 2 months with regular exercise is encouraging. It is realistic to lose 10 kg in 2 months, but only if we switch to a proper diet in combination with exercise.
Is it possible to lose 5 kg without losing weight?
Experts note that weight loss occurs not only during a sharp change in diet, but simply when one controls one’s diet and activity. Thus, it should be noted that recording the caloric content of the food consumed leads to less consumption of harmful foods and foods. Sometimes it is enough not to calculate the caloric content, but simply to record all the food we eat. Knowing that all activities are being recorded, one is more likely to reject a forbidden bun or cake. In order to better control the caloric content of food, it is recommended to cook at home and give up restaurant food.
In addition to regulating your diet, you need to increase your amount of physical activity. The lift must be replaced by stairs, the road in the car must be overcome on foot. The best solution, of course, is to use a gym membership.
It is extremely important to record all the results, both in terms of weight loss and strength gain.
Adherence to these measures will in some cases lead to a weight loss of 5 kg per month. At the same time, the result is fixed for a long time and the general state of health improves. If, within a week, following all the recommendations, the weight does not decrease or increase and the body's reserves decrease, the approach should be changed, but it is better to consult a specialist.
Weight loss of 5 kg is quite an achievable result with both express methods and a long-term strategy to fight against extra pounds. When using any of the suggested recovery methods, it is important to understand which components are causing the scale to decrease. After a holiday with plenty of fatty foods or to activate your metabolism, you can use fast diets, but not only should you change your diet to get lasting results, but you should also add exercise to your diet. Ideally, the diet should be corrected by a doctor, but the dieter should make a sober assessment of his or her health and wonder if he or she should actually lose 5 pounds in a selected period of time.
How much can you lose 5 kg
Short-term diet regimens give fast but unreliable results, burning 1-2 kilograms a day. Longer diet options require perseverance and self-control, but help to remove excess weight almost irrevocably. 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 a large but short-term effort and can cause severe damage to the gastrointestinal tract and cardiovascular system. The weight may 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 result achieved is easier to maintain. Not only is excess water removed, but grease deposits as well. This diet is best combined with intense home exercise, fitness or cardio workouts.
How much can you lose safely?
Eating habits and exercise play a key role in safe weight loss.
The CDC states that a person can lose about 0. 5 to 1 kg per week safely and effectively. Based on these data, a person can safely lose 2-4 kg in a month.
However, these are only estimates.
The American Heart Association (AHA) encourages people to be aware of their goals.
People are advised to start with:
- assessment of their general level of training
- consult your doctor about how underlying illnesses may affect your physical activity or diet
- find out what types of physical activities they enjoy
- setting measurable goals
Everyone is different, and reasonable goals may be different, but keeping the number in mind can motivate yourself to achieve your goal.
Daily system
Many people overlook a very important point in the weight loss process - recovery. If the body does not get enough rest, it gets into a stressful state in which the adrenal glands secrete the hormone cortisol. Excessive amounts in the blood slow down the metabolism and inhibit the breakdown of adipose tissue. So nature was meant for self-sufficiency. Therefore, you need to rest to lose 10 kg in one month. Home recovery methods:
- Follow an eight-hour sleep schedule. It is advisable to ventilate the room before going to bed and stop using the gadgets for a few hours.
- Train not every day, at least one day a week. The best training plan is a two-day frequency.
- Pamper yourself with relaxing treatments - hot baths with aromatic oils, sea salt, massages and self-massages.
- Take long walks outdoors.
Basic methods to lose weight in 30 days
Of course, it is not possible to say for sure how many kg you can lose per month without damaging your body. But for best results, follow the basic recommendations below.
Daily calorie control
By following this rule, losing weight will be easier than ever. The main rule is to describe everything we eat during the day. This makes it possible to develop discipline and control hunger, that is, to distinguish psychologically and physically.
Analysis of the training program
The fastest way to lose weight is to increase your cardio intensity. Many people do not like such exercises, but they burn a large number of calories and help fight obesity. If you don’t like running, use the alternative - cycling, swimming, dancing.
But we should also not forget the muscles that are a great help in the fight against overweight, so let’s add strength training as well. They help to make the body toned and supple. You need to start a little and increase the intensity and complexity regularly.
Proper nutrition
Not everyone likes daily calorie counting. Plus, not everyone has time for long workouts. But everyone has access to the right foods that improve their health and appearance. Every day you should eat as many vegetables and fruits, lean meat (chicken, turkey), fish that contains useful amino acids. As a snack, we always bring walnuts / eggs, a sandwich made from whole wheat bread. An important point is to use the required amount of fluid.
Weight loss in 30 days is a realistic goal
First, you need to make sure 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 exposed to strong stress.
The simple math behind healthy weight loss
With ordinary math, you can roughly calculate how many pounds you can lose in 30 days. For example, to lose 500 grams in seven days, you need to reduce the caloric content of your diet by 500 to 1, 000 calories a day. But here are some nuances as well. Every holiday, major event and simple meeting of friends breaks our routine. You should not focus on losing weight, but on getting rid of bad habits, increasing physical activity.
By combining strength training with free weights and high-intensity training, your metabolism is significantly accelerated. With the help of physical activity, you can increase muscle mass, which will help you burn calories while resting in the future. Nutrition experts say you only have to lose 10 percent of your weight in obesity, which improves blood pressure, normalizes cholesterol levels and reduces your risk of developing diabetes.
Diets do not work
Rigid diets are called pendulums because weight loss is only a short-term phenomenon, every pound comes back very quickly if you restore your old eating habits. But there are exceptions. For example, a patient who has undergone a special surgery to reduce their stomach may lose weight faster. There are many cases where such a procedure has allowed you to lose up to 12 pounds per month. Obesity is most often the result of an eating disorder.
Design development
In order to achieve weight loss and long-term results, you need to develop a specific plan and adhere to it to the smallest detail. For starters, it is best to contact a professional to help with this. Nutritionists work out a proper and balanced diet, and coaches work out effectively.
The primary job of a dietitian is to help combat eating disorders such as dose control, diabetes, and unhealthy fats that lead to heart disease and diabetes.
calorie counting
You should keep a food diary to keep track of your weight loss process. There are tables on calories and BJUs (proteins, fats, carbohydrates), making it easier to follow your diet
To calculate calories correctly, it is important to know the exact weight of a serving. To lose weight and stay healthy, you need to consume 22 to 26 kilocalories per 1 kg of weight.
We multiply the number of calories by our own weight - we get the daily interest. In this case, the body should receive 2-3 g of protein, 2-3 g of carbohydrates, 1-2 g of fat per kilogram of body weight. We multiply the indicators by our own body weight, now we can find out how many calories are worth consuming per day. Calorie counting is simple:
- 1 g of protein contains 4 kcal;
- 1 g of carbohydrate - 4 kcal;
- 1 g of fat - 9 kcal.
Without diets: food
Restrictions will be present, but they are quite simple and do not include a strict dietary grid. Don’t eat 4-5 hours before bedtime: this is the time when calories are either converted to the energy needed for life or begin to be stored when the body is asleep. Don't eat "after six" to lose weight fast, if you don't go to bed at ten, but you don't need it at midnight or later - you'll make a big difference, you'll have time to go to bed again again, and will most likely decide to quench your hunger.
The most difficult meal of the day is breakfast. The rest is lighter and dinner is lighter than lunch. If you are physically unable to eat in the morning (for example due to lack of sleep), do not force yourself - just have a cup of coffee without everything and then a hearty lunch / second breakfast. But don't "compensate" for eating with chocolate or pastries!
Eat more fruits and vegetables. If you can choose which side dish to make for 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 smaller portions.
Don't force yourself to eat! Only eat if you feel like eating. If a plate or dish needs to be washed off the stove, transfer the food to a dish and leave it until the next meal.
Reduce the usual amount of sugar in your tea or coffee by 1 tablespoon of sugar. When you watch TV, read something, or chat on the Internet, do not bring food with you. You don’t really want to eat - it’s just a habit to chew on something during these activities. In two weeks, if you do not continue, it will disappear. Pour yourself some water before you sit down to watch or read for the first week and drink a little of it to make the withdrawal easier.
How to lose 10 kg in 3 months
In addition to the general rules above, there are more important points regarding diet, plate contents, and cooking methods. It is not advisable to follow these recommendations for 3 months, but to treat them as a lifelong habit if you want to preserve the result and maintain the perfection of your figure.
Proteins, fats and carbohydrates
The calculated daily caloric intake will help you lose weight, but only until you reach your normal weight. In the coming months, the calorie deficit will not work if you don’t think about the quality of the food. The balance between key nutrients is what you need to pay attention to every 3 months if you want to have a beautiful body, not just light weight. BJUs have general universal proportions, but nutrition experts advise doing individual calculations. For a person who is planning to lose weight without gaining muscle, the following conditions apply for 3 months:
- Up to 4 g net weight of carbohydrate per kilogram.
- Not more than 1 g of protein per kilogram.
- Not more than 1 g of fat per kilogram of body weight for women and 0. 8 g for men.
Under this system, a person weighing 60 kg must eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These numbers do not indicate the weight of the product, but the amount of BJU in it. Every 3 months until you lose weight, you need to use food energy charts to create a proper nutrition plan for yourself. However, keep in mind that you need complex carbohydrates and fats to lose weight - half of them are vegetable and animal.
Diet
The optimal diet plan that will allow you to lose weight gently in a few months and maintain results is aimed at speeding up your metabolism, cleansing your body, and correcting your eating habits. Rapid metabolism does not allow you to experience an increase later in the event of any flaws on the menu, and a change in taste preferences will help you refuse fast food. The basis of the diet will be as follows:
- vegetables (especially legumes), greens;
- seafood, fish;
- lean meat;
- cereals;
- fruits, nuts.
Every 3 months, don’t forget the main rules of this diet:
- Drink clean water.
- Replace coffee with green tea.
- Get rid of sugar sources - they interfere with weight loss.
- Get used to a hearty breakfast.
- Make it a daily habit to eat greens.
Menu for 10 kg weight loss
The 3-month diet is compiled based on the above list of healthy foods, an understanding of the inadmissibility of frying in oil, and the combination of protein with complex carbohydrates. Those. it is not desirable to serve meat with buckwheat if you do not go to training afterwards. When cooked for 3 months, sugar and salt are excluded. Menu:
| Breakfast | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Oatmeal with nuts | Pasta with mussels and steamed tomatoes | Apple | 2 boiled eggs, cucumbers, a bunch of green |
| Tuesday | Buckwheat porridge with prunes | Vegetable soup, stewed veal | Grapefruit | Protein omelette with vegetables |
| Wednesday | Cheesecake in the oven | Boiled turkey (fillet), green beans | 3 nectarines | Steamed trout steak with tomatoes |
| Thursday | Rice porridge with dried apricots | Fried flounder, cucumber | 40 g cheese, 2 wholemeal 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 | Roast beef with greens | orange | Grilled zucchini and peppers |
| Sunday | Curd curd | Lentil soup with vegetables | Banana | Pollock with asparagus |
Additional recommendations
Given that the supply of products that can be used during the diet is still limited, the body suffers from a lack of vitamins and trace elements. Therefore, a vitamin-mineral complex should be included in the 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 avoid this, drink as much water as possible, which removes toxins from the body.
The amount of water consumed per day (excluding other drinks) should be at least 1. 5-2 liters.
Keep in mind that any system that wants to get fast results needs some preparation. Otherwise, the body may malfunction, side effects may increase, or malfunction may occur. Therefore, at least a week in advance, gradually remove prohibited 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 better to completely refuse certain foods or at least limit the amount in your diet. Yes, and physical activity is not worth throwing away.