There are many stories on the internet about how intensive training helps you lose up to 3kg 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 then, only 50% of what is lost is made up of fat. The rest is water, which is excreted along with the glycogen that builds up in the muscles.
It is also necessary to be aware that together with the liquid and constituent elements of the fat layer, toxins and muscle mass will gradually go away. The former will be excreted from the body when it is purified, 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 slowing of the metabolism. And the slower the metabolism, the less we lose.
Keep calm
We have found out how many kg you can lose per month: this is about 4000 -5000 grams, sometimes up to 7000. However, you will not be able to get rid of it if you are constantly stressed. Scientists have shown that strong emotions slow down fat loss by promoting the intensive production of cortisol and pregnenolone, a hormone that leads to excess weight accumulation 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 previous volumes, find ways to deal with negative emotions that really help you - be it meditation, yoga or Latin American dance.
The weight loss rate per month for trouble-free weight loss is 4 to 7 kg. The indicator depends on many factors:
- Gender;
- age;
- body weight;
- the presence of chronic diseases;
- other characteristics of the body.
Yes, the figure is not as big as many of us would like, but it is just such slow and reliable weight loss that it will help solidify the result later and avoid health problems.
Exercise
According to the AHA, for a healthy lifestyle, adults should get the following amount of exercise or physical activity every 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 a week of muscle strengthening or moderate or high intensity 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 children between the ages of 3 and 5 enough time to run and play.
- Children ages 6-17 must receive at least 60 minutes of active play per day.
- Children should aim for intense cardiovascular activity at least 3 days a week and strength activity for at least 3 days.
According to the UK's National Health Service (NHS), aerobic exercise 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;
- tennis;
- gardening;
- fast walk.
Intense aerobic exercise includes:
- fast swimming;
- run;
- uphill hiking;
- aerobic dance;
- skipping rope;
- ride a bicycle;
- hard work in the yard, like digging.
Weight training can increase muscle mass, which can speed up metabolism.
A study published in Current Sports Medicine Reports states that just 10 weeks of resistance training can increase a person's resting metabolism by 7%. An accelerated metabolism leads to an increase in calorie consumption, 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, it is possible to give approximate figures: 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 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 proper nutrition throughout the day. It is necessary to include in the diet porridge, low-fat yogurt, fruits and vegetables, lean meat, and, in addition, to establish 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 well you stick to the menu.
How to build a diet:
- Have a large breakfast. You can treat yourself to pastries, preferably salty. 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 topped with butter.
- Dinner is the last meal of the day. Do not eat. Let it be 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 as not all diets are for you. Besides, it is impossible to sharply refuse food in any case. 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 switch to a diet under the supervision of a specialist who will help you go through all stages of the diet with minimal discomfort, including the correct exit from it.
During the diet, you should be concerned not so much with the question of how much weight you can lose in 2 months, but with the problem of maintaining the achieved result - often at the end of the diet, the 5-6 kilograms excreted with difficulty will soon return.
During physical exertion
Another way to get rid of the 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: inflate the press, make the buttocks elastic, tone the muscles, tighten the skin. You can choose a program at 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 training.
Is it possible to lose 5 kg without a diet?
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 observed that fixing the calorie content of the consumed food 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 action will be recorded, a person is more likely to reject a prohibited sandwich 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 your nutrition, you should increase the amount of physical activity. Elevator rides need to be replaced by stairs and the drive way needs to be covered on foot. The best solution, of course, is to use a gym membership.
It is extremely important to record all results, both in weight loss and strength gains.
Compliance with these measures in some cases leads 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 reserves of the body decrease, it is necessary to change the approach, but it is better to consult a specialist.
Losing 5 kg weight is a quite achievable result both for quick methods and for a long-term strategy in the fight against extra pounds. Applying any of the proposed recovery methods, it is necessary to understand due to which components the pointer of the scale pointer will decrease. After holidays with plenty 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 person who is losing weight should soberly assess her health status, wondering if she really needs to lose 5 kilograms in a selected period.
How much can you lose 5 kg
Short-term nutritional patterns give a quick but unreliable result, burning up to 1-2 kilograms per day. Longer diet options require stamina and self-control, but they help 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 great effort, but in the short term, it can cause severe damage to the gastrointestinal tract and cardiovascular system. Weight can return to its previous value in 3-4 weeks.
- Burn fat. Standard diets must be followed for a long time (up to several months), but the result obtained is easier to maintain. Not only excess water is removed, but fat deposits as well. This diet option is best combined with strenuous 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 around 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 aware of their goals.
They recommend that people start with:
- assess their general fitness level
- consultation with a doctor about how any underlying medical conditions may affect their physical activity or diet
- find out what types of physical activity they practice
- set measurable goals
Everyone is different and reasonable goals may differ, but keeping the number in mind can motivate you to achieve your goal.
Daily regimen
Many people ignore a very important point in the weight loss process: 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 quantity in the blood slows down the metabolism and blocks the breakdown of adipose tissue. Thus conceived by nature for self-preservation. Therefore, it is necessary to rest 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 program is their frequency every other day.
- Indulge in relaxing treatments: hot baths with aromatic oils, sea salt, massages and self-massage.
- Take long walks in the fresh air.
Basic approaches to lose weight in 30 days
Of course, it is impossible to say for sure how many kg you can lose weight per month without harming the body. But to get the best result, you need to follow the basic tips 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 during 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 cardio intensity. Many do not like these exercises, but they burn a large number of calories and help fight excess weight. If you don't like running, use the alternative: cycling, swimming, dancing.
But we must not forget the muscles that are of great help in the fight against excess weight, so we also add strength training. They help to make the body toned and elastic. You have to start small and regularly increase the intensity and complexity.
Proper nutrition
Not everyone likes daily calorie counts. Plus, 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 need to eat as many fruits and vegetables as possible, lean meat (chicken, turkey), fish, which contains useful amino acids. As a snack, we always carry nuts / eggs, wholemeal bread rolls with us. An important point is the use of the necessary amount of liquid.
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, on a regular basis, the result can exceed all expectations. Extreme diets and complex workouts do not lead to long-term results, as the body is subjected to severe stress.
The simple math behind healthy weight loss
You can roughly calculate the number of kilograms that can be lost in 30 days using ordinary math. For example, to lose 500 grams in seven days, it is necessary to reduce the calorie content of the diet by 500-1000 calories per day. But here too there are some nuances. Every vacation, meaningful event and simple meeting with friends breaks our routine. You need to focus not on the goal of losing weight itself, but on getting rid of bad habits, increasing 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 increase muscle mass, which in the future helps to burn calories only during rest. Nutritionists say that in the case of obesity it is necessary to lose only 10 percent of the weight, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.
Diets don't work
Strict diets are called pendulums, as 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.
Development of the plan
To lose weight and achieve long-term results, you need to develop a specific plan and stick to it in exactly the smallest nuances. For beginners, it is better to contact a specialist who will help with this. Nutritionists will develop a correct and balanced diet and trainers will develop effective training.
A dietician's primary job is to help combat eating disorders such as portion control, sugar intake, and unhealthy fats that lead to heart disease and diabetes.
counting calories
To keep track of the weight loss process, you need to keep a food diary. There are tables of calories and BJU (protein, fat, carbohydrate) of the products, it is easier to chart the diet with them
It is important to know the exact weight of a serving in order to calculate the calories correctly. 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 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 each day. Counting calories is easy:
- 1 g of protein contains 4 kcal;
- 1 g of carbohydrates - 4 kcal;
- 1 g of fat - 9 kcal.
Without diets: food
There will be restrictions, but they are fairly 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 necessary for life, or they will begin to be stored if the body is in a state of sleep. Do not eat "after six" to lose weight quickly, if you go to bed not at ten, but at midnight or even later, you do not need it, then the gap will be wide, you will have time to be hungry again before you go in bed and, most likely, 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, due to lack of sleep), don't force yourself: drink a cup of coffee just like that, with nothing, and then eat a hearty lunch / second breakfast. But don't "compensate" for your reluctance to eat right at breakfast with chocolate or pastries!
Eat more fruits and vegetables. If you can choose which side dish to prepare with meat - pasta or vegetables, for example 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 out of the heat, transfer the food to a container and leave it until the next meal.
Reduce the normal amount of sugar in your tea or coffee by 1 tablespoon of sugar. If you plan to watch TV, read something, or chat on the Internet, don't bring food with you. You don't really want to eat - it's just a habit of chewing on something during these activities. After two weeks, if you don't continue it, it will disappear. Pour yourself some water before sitting down to watch or read for the first week and drink some to make abstinence milder.
How to lose 10 kg in 3 months
In addition to the general rules above, there are many other important points regarding the diet, the content of the dish and the methods of cooking. It is advisable to follow these tips not for 3 months, but to take them as a habit for life if you want to maintain the result and maintain your perfect figure.
Proteins, fats and carbohydrates
The calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. In the following months, a calorie deficit will not bring results if you do not think about the quality of the food. Key nutrient balance is what you need to watch out for all 3 months if you want to have a beautiful body and not just a small weight. There are general universal reports of BJU, but nutritionists recommend doing individual calculations. For a person who plans to lose weight without gaining muscle mass, 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 must 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 contained in it. For the entire 3 months, as you lose weight, you will need to use food energy tables to come up with a competent nutrition plan for yourself. However, keep in mind that in order to lose weight you need complex carbohydrates, fats - half vegetable and animal.
Diet
The optimal nutritional plan, with which you can lose weight gently 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 errors 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 (especially legumes), greens;
- seafood, fish;
- low-fat meat;
- cereals;
- fruit, nuts.
All 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 having a big breakfast.
- Get into the daily habit of eating vegetables.
10 kg weight loss menu
Compiling a diet for 3 months is based on the above list of healthy foods, understanding the inadmissibility of frying in oil, and combining protein and complex carbohydrates. Those. 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:
| Breakfast | Dinner | afternoon tea | Dinner | |
|---|---|---|---|---|
| Monday | Oatmeal with walnuts | Pasta with mussels and stewed cherry tomatoes | Apple | 2 hard-boiled eggs, cucumber, a bunch of vegetables |
| Tuesday | Buckwheat porridge with plums | Vegetable broth, steamed veal | Grape | Protein omelette with vegetables |
| Wednesday | Baked Cheesecake | Boiled turkey (fillet), green beans | 3 nectarines | Steamed trout steak, tomato |
| Thursday | Rice porridge with dried apricots | Baked flounder, cucumber | 40 g 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, vegetables | Orange | Grilled courgettes and peppers |
| Sunday | Cottage cheese casserole | Lentil soup with vegetables | Banana | Pollock with asparagus |
Additional recommendations
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 the diet. Also, when fat is burned, dangerous toxins are formed which can cause unpleasant symptoms such as dizziness, nausea, and headaches. To avoid this, you need 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.
Don't forget that any system aimed at quick results requires some preparation. Otherwise, the body may fail, the side effects will increase or a breakdown will follow. Therefore, at least a week in advance, you should gradually eliminate forbidden foods from your diet and reduce the sugar dose. When leaving the diet, all of this must be done in reverse order. However, to maintain harmony, it is better to refuse food altogether, or at least limit the amount of it in the diet. Yes, and physical activity is not worth throwing.