There are many stories on the internet about how intense training helps to lose up to 3 pounds in a week. This is indeed 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 those lost are fat. The rest is water, which is excreted along with the glycogen that accumulates in the muscles.
It is also important to know that along with the fluid and structural elements of the fat layer, toxins and muscle mass will gradually go away. The former will be eliminated from the body when cleansed - that is, if we stop eating everything in order. The latter will disappear due to improper weight loss. It is in your best interest to prevent it, as the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.
Stay calm
We found out how many kilos you can lose per month - it is about 4, 000 -5. 000 grams, sometimes up to 7. 000. However, you will not be able to get rid of them if you are constantly stressed. Scientists have shown that intense emotions slow down fat loss by promoting the intensive production of cortisol and pregnenolone, a hormone that leads to the accumulation of excess weight and water retention in the body. What to do? Give up fasting and other radical methods that lead to nervous breakdowns and go back to the previous volumes, find a way to deal with the negative emotions that really help you - whether it is meditation, yoga or Latin American dances.
The rate of weight loss per month for weight loss without problems is from 4 to 7 kg. The index depends on many factors:
- genus;
- age;
- body weight;
- the presence of chronic diseases;
- other body features.
Yes, the number is not as large as many of us would like, but it is just such a slow and reliable weight loss that will help consolidate the result afterwards and avoid health problems.
Physical 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 cardio or 75 minutes a week of intense 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 are able should aim for 300 minutes a week of moderate cardio intensity
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 6 to 17 years old should receive at least 60 minutes of active play a day.
- Children should aim for vigorous cardiovascular activity at least 3 days a week and strength training 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 reports 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;
- fast walking.
Intense aerobic exercise includes:
- fast swimming;
- run;
- Hiking uphill;
- aerobic dance;
- jumping rope;
- Cycling?
- hard work in the yard, such as 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 boost a rested person's metabolism by 7%. An 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 individual and depends on the state of your figure at the time of the beginning of the weight loss process. However, approximate numbers can be given: if you lose about 1 kg per week, then in 2 months you will be 7 kg less, sometimes this number increases to 9 kg. However, these prices are largely arbitrary, because depending on the 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, following all the rules?
With proper nutrition
The most common way to lose weight is to organize the right diet during the day. It is necessary to include in your diet porridge, low-fat yogurt, vegetables and fruits, lean meat and in addition to 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 insist on the menu.
How to make a diet:
- Have a hearty breakfast. You can enjoy pastries, preferably savory. Sweets should be avoided altogether.
- Be sure to arrange a second breakfast consisting of yogurt or fruit.
- There should be soup for lunch. Bread is not recommended.
- The afternoon snack should consist of a salad dressed with butter.
- Dinner is the last meal of the day. Dont eat. Be it diet meat or fish with vegetables. Avoid fried foods.
- Before going to bed, you can drink a glass of kefir or milk.
If you are on a diet
Diets bring results, but choose them carefully because not every diet is right for you. In addition, it is impossible to abruptly refuse food under any circumstances. Fasting has its drawbacks, which do not lead to the best consequences. In general, there is nothing positive about rapid weight loss. It is best to go on a diet under the supervision of a specialist who will help you get through all the stages of the diet with less hassle, including getting out of it properly.
When dieting, you should not worry so much about 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, the 5-6 kg eliminated with difficulty will return soon.
During physical exercise
Another way to get rid of extra pounds is physical activity in the form of training. With their help, you can not only say goodbye to excess fat, but also adjust the figure at your discretion: pump 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 pounds in 2 months, but only if you switch to the right diet combined with training.
Is it possible to lose 5 pounds without dieting?
Experts note that weight loss occurs not only during a sudden change in diet, but only when a person controls their diet and activity. Thus, it is noted that determining the caloric content of the 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 any actions will be recorded, a person is more likely to refuse a forbidden bread or cake. For better control of the calorie content of the dishes, it is recommended to cook at home, leaving the restaurant food.
In addition to diet control, you need to increase physical activity. Elevator routes must be replaced by stairs and the road to the car must be crossed on foot. Your best bet, of course, is to use a gym membership.
It is extremely important to record all the results, both in weight loss and in increasing strength.
Compliance with these measures in some cases leads to weight loss of 5 kg per month. At the same time, the result is stabilized for a long time and the general state of health improves. If within a week, following all the recommendations, the weight does not fall or increase and the body reserves decrease, it is necessary to change the approach, but it is better to consult a specialist.
Weight loss will be followed by fatigue and constant tiredness. Applying any of the proposed reset methods, it is necessary to understand in which elements the scale index will decrease. After a break with plenty of fatty foods or to activate the metabolism, fast diets can be used, but for a lasting effect, it is necessary not only to change the diet, but also to add physical activity to the figure. Ideally, the diet should be corrected by a doctor, but the person who is losing weight should soberly assess his state of health, wondering if he really needs to lose 5 pounds in a selected period.
How much can you lose 5 pounds
Short-term diet plans give a quick but unreliable result, burning up to 1-2 kg per day. Longer dietary options require endurance and self-control, but help to shed 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 great, but short-term effort, can cause severe damage to the gastrointestinal tract and cardiovascular system. The weight can return to its previous value in 3-4 weeks.
- Fat burning. Formal 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 also fat deposits. This diet option is best combined with strenuous physical exercise at home, fitness or cardio training.
How much weight can you safely lose?
Eating habits and exercise play a key role in safe weight loss.
The CDC reports that a person can safely and effectively lose about 0. 5-1 kg per week. Based on these data, a person can safely lose 2-4 pounds in a month.
However, these are only estimates.
The American Heart Association (AHA) encourages people to be mindful of their goals.
They recommend people to start with:
- assessing their overall level of fitness
- Consult a doctor about how any underlying medical conditions may affect their physical activity or diet
- discovering what kind of physical activity they enjoy
- setting measurable goals
Everyone is different and logical goals may differ, but by keeping the number in mind, you can motivate yourself to achieve your goal.
Daily routine
Many people are unaware of a very important point in the weight loss process - recovery. If the body does not get enough rest, it enters a stressful situation, in which the adrenal glands secrete the hormone cortisol intensively. Too much of it in the blood slows down the metabolism and prevents the breakdown of adipose tissue. So it was invented by nature for self-preservation. Therefore, it is necessary to rest to lose 10 pounds in a month. Types of recovery available at home:
- Maintain an eight-hour sleep schedule. Before going to bed, it is a good idea to ventilate the room and stop using the gadget for a few hours.
- Practice not every day, at least one day off a week should be. The best training program is their frequency every other 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 pounds you can lose weight per month without harming the body. But for best results, you need to follow these basic recommendations.
Daily calorie control
By following this rule, losing weight will be easier than ever. The main rule is to write down 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.
Curriculum analysis
The fastest way to lose weight is to increase the intensity of your cardiorespiratory exercise. Many people do not like such exercises, but they burn a lot of calories and help fight excess weight. If you do not like running, use the alternative - cycling, swimming, dancing.
But we must not forget the muscles that help a lot in the fight against excess weight, 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.
Proper nutrition
Not everyone likes daily calorie counting. In addition, not everyone has time for great training. But everyone has access to the right foods that benefit their health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish, which contain useful amino acids. As a snack, we always have nuts / eggs, wholemeal bread sandwiches with us. An important point is to use the required amount of fluid.
Losing weight 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 exercises do not lead to long-term results, as the body is under intense stress.
The simple math behind healthy weight loss
You can roughly calculate the number of pounds that can be lost in 30 days using ordinary 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, important event and simple meeting with friends breaks our routine. You need to focus not on the goal of weight loss itself, but to get rid of bad habits, to increase physical activity.
Combining strength training with free weights and high intensity training will significantly increase your metabolism. 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 claim that in the case of obesity, you should lose only 10 percent of your weight, which improves blood pressure, normalizes cholesterol and reduces the risk of diabetes.
Diets have no effect
Strict diets are called pending, as weight loss is only a short-term phenomenon, all the pounds will return very quickly if you continue your old eating habits. But there are exceptions. For example, a patient who has undergone special stomach reduction surgery is able to lose weight faster. There are many cases where such a procedure allowed you to lose up to 12 pounds a month. Most of the time, obesity is the result of an eating disorder.
Design development
To lose weight and have long-term results, you need to develop a specific plan and stick to exactly the smallest shades. For starters this is a great way to get word out that this is a good idea. Nutritionists will develop a proper and balanced diet and trainers will develop an effective workout.
The main job of a dietitian is to help fight eating disorders such as portion control, sugar intake and unhealthy fats that lead to heart disease and diabetes.
calorie counting
To keep track of your weight loss, you need to keep a diet diary. There are calorie charts and BJU (proteins, fats, carbohydrates) products, it is easier to follow the diet with them
It is important to know the exact weight of a portion in order to calculate calories correctly. To lose weight and maintain your health, you must consume from 22 to 26 calories per 1 kg of body weight.
Multiply the number of calories by our own weight - we get the daily value. 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. Calorie counting is easy:
- 1 g of protein contains 4 kcal.
- 1 g of carbohydrates - 4 kcal.
- 1 g fat - 9 kcal.
Without diets: food
There will be restrictions, but they are quite simple and do not contain a strict diet. 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 gap will be large, you will have time to starve again before going to bedand, most likely, you decide to satisfy your hunger.
The heaviest meal of the day should be breakfast. The rest is lighter and dinner is lighter than lunch. If you are not physically able to eat in the morning (for example, due to lack of sleep), do not push yourself - drink a cup of coffee just like that, with nothing, and then eat a hearty lunch / second breakfast. But do not "compensate" at breakfast the reluctance to eat properly with chocolate or sweets!
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 a meal, you will not be so hungry and you will eat a smaller portion.
Do not force yourself to eat! Eat only when you have an appetite for food. If you have to wash a plate or dish from the fire, transfer the food to a container and leave it until the next meal.
Reduce the usual amount of sugar in your tea or coffee by 1 tablespoon of sugar. If you are going to watch TV, read something or chat on the Internet, do not take food with you. You do not really want to eat - it's just a habit to chew something during these activities. After two weeks, if you do not continue, it will disappear. Add a little water before you sit down to watch or read the first week and drink some of it to make the withdrawal softer.
How to lose 10 pounds in 3 months
In addition to the above general rules, there are several other important points regarding diet, dish content and cooking methods. It is recommended to follow these recommendations not for 3 months, but to take them as a lifelong habit if you want to maintain the result and keep your figure perfect.
Proteins, fats and carbohydrates
A calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. In the coming months, the calorie deficit will not bring results if you do not think about the quality of food. The balance between the basic nutrients is what you have to pay attention to during the 3 months if you want to have a beautiful body and not just a small weight. There are general universal BJU ratios, but nutritionists advise performing individual calculations. For a person planning to lose weight without gaining muscle, the following conditions are relevant for 3 months:
- Up to 4 g of carbohydrates per kilogram of net weight.
- Not more than 1 g of protein per kilo.
- Up to 1 g of fat per kilogram 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 grams of carbohydrates, 60 grams of protein and up to 60 grams of fat. These data do not indicate the weight of the product, but the amount of BJU in it. At all 3 months, while you are losing weight, you should use food energy charts to draw up a proper diet plan for yourself. However, keep in mind that to lose weight you need complex carbohydrates, fats - vegetable and animal in half.
Diet
The optimal diet plan, with which you can lose gentle weight in a few months and maintain the result, focuses on speeding up the metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow an increase to be observed later, with any mistake in the menu, and a change in taste preferences will help you to refuse junk food. The basis of the diet will be:
- vegetables (especially legumes), greens.
- seafood, fish;
- lean meat;
- cereals;
- fruits, nuts.
And at 3 months, do not 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 in the habit of eating a hearty breakfast.
- Make it a daily habit to eat greens.
Menu for weight loss by 10 kg
Creating a diet for 3 months is based on the above list of healthy foods, understanding the unacceptable frying in oil and combining protein with complex carbohydrates. Those. It is not advisable to serve meat with buckwheat if you do not go to training afterwards. When cooking for 3 months, sugar and salt are excluded. Menu:
| breakfast | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Oatmeal with nuts | Pasta with mussels and boiled tomatoes | apple | 2 boiled eggs, cucumber, a bunch of greens |
| Tuesday | Buckwheat porridge with plums | Vegetable broth, steamed beef | 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 turbot, cucumber | 40 grams of 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 | Baked beef, greens | Orange | Roasted zucchini and peppers |
| Sunday | Casserole with cottage cheese | Lentil soup with vegetables | Banana | Pollock with asparagus |
Additional recommendations
Due to the fact that all the products that are allowed to be used during the diet are still limited, the body suffers from a lack of vitamins and minerals. Therefore, during the week of active weight loss, it is necessary to include a complex of vitamins and minerals in your diet. In addition, when fat is burned, dangerous toxins are formed that can cause such unpleasant symptoms as dizziness, nausea and headache. 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 drunk per day (excluding other beverages) should be at least 1. 5-2 liters.
Remember that any system that aims for fast results requires some preparation. Otherwise, the body may fail, the side effects will increase or damage will follow. Therefore, at least a week earlier, you should gradually eliminate prohibited foods from your diet and reduce your sugar intake. When leaving the diet, all this should be done in reverse order. However, in order to maintain harmony, it is better to permanently refuse a food or at least limit its amount in the diet. Yes, and physical activity is not worth throwing away.