There are many stories on the Internet about how intensive training helps to lose up to 3 kg in a week. This is indeed possible when it comes to an athlete who knows everything about his body and its reaction to physical activity. However, even in this case, only 50% of what was lost consists of fat. The rest is water, which is excreted along with glycogen that accumulates in the muscles.
It is also necessary to be aware that along with the liquid and building elements of the fat layer, toxins and muscle mass will gradually leave. The first will be excreted 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, since the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.
We found out how many kg you can lose per month - this 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 proven that strong 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 return to previous volumes, find the way to deal with negative emotions that really helps you - be it 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 indicator depends on many factors:
- body weight;
- the presence of chronic diseases;
- other features of the body.
Yes, the figure is not as large as many of us would like, but it is precisely such a slow and reliable weight loss that will help to consolidate the result after and avoid health problems.
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 per week of moderate-intensity cardio, or 75 minutes per week of vigorous cardio, or a combination of both during the week
- at least 2 days per week of moderate or high-intensity muscle strengthening or weight training
- those who are able should aim for 300 minutes per week of moderate-intensity cardio
Also, it is 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 must receive at least 60 minutes of active play per day.
- Children should aim for intense cardio activity at least 3 days a week, and strength activity for at least 3 days.
According to the UK National Health Service (NHS), aerobic activity is the most efficient 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;
- fast walk.
Intense aerobic exercise includes:
- fast swimming;
- hiking uphill;
- aerobic dancing;
- jumping rope;
- 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 person's resting 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, since each situation is individual and depends on the state of your figure at the time of the start of the weight loss process. However, approximate figures can be given: if you lose about 1 kilogram per week, then in 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 methods of losing weight you choose, 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 proper nutrition throughout the day. It is necessary to include porridge, low-fat yogurt, vegetables and fruits, lean meat in your diet, and in addition, make it a rule not to eat at night. Proper nutrition will help you lose 2 to 4 kilograms per month, depending on your metabolism and how much you stick to the menu.
How to build a diet:
- Have a hearty breakfast. You can treat yourself to 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 oil.
- Dinner is the last meal of the day. Don't eat up. Let it be 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 impossible to abruptly refuse food in any case. Fasting has its drawbacks, which lead to not the best consequences. In general, there is nothing positive in rapid weight loss. It is best to switch to a diet under the supervision of a specialist who will help you go through all the stages of the diet with the least discomfort, including the correct exit from it.
When dieting, you should be concerned 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, the 5-6 kilograms expelled with difficulty will soon return.
During physical exertion
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 up 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's 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 training.
Is it possible to lose 5 kg without dieting?
Experts note that weight loss occurs not only during a sharp change in diet, but simply when a person controls his diet and activity. 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 any actions will be recorded, a person is more likely to refuse a forbidden bun or cake. To better control the calorie content of dishes, it is recommended to cook at home, giving up restaurant food.
In addition to controlling nutrition, you should increase the amount of physical activity. Elevator rides must be replaced by stairs, and the road in the car must be overcome on foot. It is best, of course, to use a subscription to the gym
It is extremely important to record all the results, both in weight loss and in strength gains.
Compliance with these measures in some cases leads to weight loss by 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 fall or gain, and the body's reserves decrease, it is necessary to change the approach, but it is better to consult a specialist.
Losing weight by 5 kg is quite an achievable result for both express methods and a long-term strategy in the fight against extra pounds. Applying any of the proposed reset methods, it is necessary to understand due to which components the indicator of the scale pointer will decrease. After the holidays with an abundance of fatty foods or to activate the metabolism, fast diets can be used, but for a permanent result, it is necessary not only to change the diet, but also to add physical activity to the regimen. Ideally, nutrition should be corrected by a doctor, but a losing weight person himself should soberly assess his state of health, wondering whether he really needs to lose 5 kilograms over a selected period.
How much can you lose 5 kg
Short-term nutrition schemes give a quick but unreliable result, burning up to 1-2 kilograms per day. Longer diet options require endurance 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 large, but short-term efforts, can cause serious harm to the gastrointestinal tract and the cardiovascular system. Weight can return to its previous value in 3-4 weeks.
- Fat burning. Standard diets need to be followed for a long time (up to several months), but the result achieved is easier to maintain. Not only excess water is removed, but also fat deposits. This diet option is best combined with intense 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 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 in a month.
However, these are only estimates.
The American Heart Association (AHA) encourages people to be mindful of their goals.
They recommend people start with:
- assessing their overall fitness level
- consultation with a doctor about how any underlying medical conditions may affect their physical activity or diet
- finding out what types of physical activity they enjoy
- setting measurable goals
Everyone is different, and reasonable goals may differ, but by keeping the number in mind, you can motivate yourself to achieve your goal.
Many people ignore a very important point in the process of losing weight - recovery. If the body does not rest enough, it enters a stressful state, in which the adrenal glands intensively secrete the hormone cortisol. Its excessive amount in the blood slows down the metabolism and blocks the breakdown of adipose tissue. So conceived by nature for self-preservation. Therefore, it is necessary to rest in order to lose 10 kg in a 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 couple of hours.
- Train not every day, at least one day off a week should be. The best training schedule is their frequency every other day.
- Indulge in relaxing treatments - warm baths with aromatic oils, sea salt, massage and self-massage.
- Take long walks outdoors.
Basic approaches to lose weight in 30 days
Naturally, it is impossible to say for sure how many kg you can lose weight per month without harming the body. But for the best result, you need to follow the basic recommendations below.
Daily calorie control
By following this rule, losing weight will be easier than ever. The main rule is to write down everything we eat throughout the day. This allows you to develop discipline and control your hunger, in other words, to distinguish the psychological from the physical.
Analysis of the training program
The fastest way to lose weight is to increase your cardio intensity. Many do not like such exercises, but they burn a large number of calories and help fight excess weight. If you do not like to run, then use the alternative - cycling, swimming, dancing.
But we must not forget about the muscles that are great help in the fight against excess weight, so we also add strength training. They help to make the body toned and elastic. You need to start small and regularly increase the intensity and complexity.
Not everyone likes daily calorie counts. Plus, not everyone has time for long workouts. But everyone has access to the right foods that benefit health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish, which contains useful amino acids. As a snack, we always carry nuts / eggs, sandwiches from whole grain bread with us. An important point is the use of the required amount of liquid.
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 a month, and with regularity, the result can exceed all expectations. Extreme diets and complex workouts do not lead to a long-term result, as the body is under severe stress.
The simple math of healthy weight loss
You can roughly calculate the number of kilograms that can be lost in 30 days using ordinary mathematics. For example, in order 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 breaks our routine. You need to concentrate not on the very 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, the 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 claim that in case of 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
Rigid diets are called pendulums, since weight loss is only a short-term phenomenon, all kilograms will return very quickly if you resume your old eating habits. But there are also exceptions. For example, a patient who has undergone a special operation to reduce the stomach is able to lose weight faster. There are many cases when such a procedure made it possible to lose up to 12 kilograms per month. Most often, obesity is the result of an eating disorder.
In order to lose weight and get results in the long term, you need to develop a specific plan and stick to it exactly to the smallest nuances. For beginners, it is best to contact a specialist who will help with this. Nutritionists will develop a correct and balanced diet, and trainers will develop an effective workout.
A dietitian's primary job is to help fight eating disorders such as portion control, sugar intake, and unhealthy fats that lead to heart disease and diabetes.
To track the process of losing weight, you need to keep a food diary. There are tables of calories and BJU (proteins, fats, carbohydrates) of products, it is easier to track the diet with them
It is important to know the exact weight of a portion in order to correctly calculate calories. To lose weight and maintain health, you need to consume from 22 to 26 kilocalories per 1 kg of weight.
We multiply the number of calories by our own weight - we get the daily rate. In this case, the body should receive 2 - 3 g of protein per 1 kg of 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 should be consumed daily. Calorie counting is easy:
- 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 contain a strict dietary grid. Do not eat 4-5 hours before bed: 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 in a state of sleep. Do not eat "after six" in order to quickly lose weight, if you go to bed not at ten, but at midnight or even later, you don’t need it - so the gap will be large, you will again have time to get hungry before going to bed and, quite possibly, 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 physically unable to eat in the morning (for example, from lack of sleep), do not force yourself - drink a cup of coffee just like that, without anything, and then eat a hearty lunch / second breakfast. But do not "compensate" at breakfast for the reluctance 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 a meal, 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 dish off the stove, 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 don't really want to eat - it's just a habit of chewing something during these activities. After two weeks, if you don't continue it, 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 milder.
How to lose 10 kg in 3 months
In addition to the above general rules, there are several more important points regarding the diet, the contents of the plate, and cooking methods. It is advisable to follow these recommendations not for 3 months, but to take them as a lifelong habit if you want to keep the result and keep your figure perfect.
Proteins, fats and carbohydrates
The calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. The following months, a calorie deficit will not bring results if you do not think about the quality of food. The balance between key nutrients is what you have to watch for all 3 months if you want to have a beautiful body, and not just a small weight. There are general universal ratios of BJU, but nutritionists are advised to perform individual calculations. For a person who plans to lose weight without gaining muscle, the following conditions are relevant for 3 months:
- Up to 4 g of carbohydrates per kg of net weight.
- No more than 1 g of protein per kg.
- Up to 1 g of fat per kg of weight for women and up to 0. 8 g for men.
According to this scheme, a person weighing 60 kg needs to eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures do not indicate the weight of the product, but the amount of BJU in it. All 3 months, while you lose weight, you will have to use food energy tables in order to draw up a competent nutrition plan for yourself. However, keep in mind that in order to lose weight, you need complex carbohydrates, fats - vegetable and animal in half.
The optimal nutrition plan, with which you can gently lose weight in a few months and maintain the result, is focused on accelerating metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow later, with any error in the menu, to see an increase, and a change in taste preferences will help to refuse junk food. The basis of the diet will be:
- vegetables (legumes especially), greens;
- seafood, fish;
- lean meat;
- fruits, nuts.
All 3 months, do not forget about the main rules of this diet:
- Drink clean water.
- Replace coffee with green tea.
- Get rid of sources of sugar - they interfere with weight loss.
- Get into the habit of having a hearty breakfast.
- Make it a daily habit to eat greens.
Menu for weight loss by 10 kg
Compiling a diet for 3 months is based on the above list of healthy foods, an understanding of the inadmissibility of frying in oil, and combining protein with complex carbohydrates. Those. it is undesirable to serve meat with buckwheat if you do not go to a workout after. When cooking for 3 months, sugar and salt are excluded. Menu:
|Monday||Oatmeal with nuts||Pasta with mussels and stewed tomatoes||Apple||2 boiled eggs, cucumber, a bunch of greens|
|Tuesday||Buckwheat porridge with prunes||Vegetable broth, steam veal||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 flounder, cucumber||40 g cheese, 2 whole grain 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||Grilled zucchini and peppers|
|Sunday||Cottage cheese casserole||Lentil soup with vegetables||Banana||Pollock with asparagus|
Due to the fact that the set of products allowed for use during the diet is still limited, the body suffers from a lack of vitamins and trace elements. Therefore, during the week of active weight loss, it is necessary to include a vitamin-mineral complex in your diet. In addition, when fat is burned, dangerous toxins are formed that can cause such unpleasant symptoms as dizziness, nausea, and headache. In order 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 (not counting other drinks) should be at least 1. 5-2 liters.
Do not forget that any system aimed at rapid 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 remove forbidden foods from the diet and reduce the dose of sugar. When leaving the diet, all this must be done in reverse order. However, to maintain harmony, it is better to refuse some food altogether, or at least limit its amount in the diet. Yes, and physical activity is not worth throwing.