There are many stories on the Internet about how intensive training helps to lose up to 3 kg in a week. In fact, this is 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 was fat. The rest is water, which is excreted along with the glycogen that accumulates in the muscles.
It is also necessary to be aware that along with the liquid and the building elements of the fat layer, the toxins and the muscle mass will go away little by little. The first will be excreted from the body when it cleanses itself, that is, if we stop eating everything in a row. The second will disappear due to improper weight loss. You want to avoid this, as the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.
Keep calm
We found out how many kg you can lose per month: about 4000 -5000 grams, sometimes up to 7000. However, you will not be able to get rid of them 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 the accumulation of excess weight and water retention in the body. 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 negative emotions that really helps you, be it meditation, yoga or Latin American dances.
The weight loss rate per month for smooth weight loss is 4-7 kg. The indicator depends on many factors:
- gender;
- get older;
- body weight;
- the presence of chronic diseases;
- other body features.
Yes, the figure is not as great as many of us would like, but it is precisely such a slow and reliable weight loss that will help to consolidate the result later and avoid health problems.
Physical exercise
According to the AHA, for a healthy lifestyle, adults should get 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 throughout the week
- at least 2 days a week of moderate or high intensity muscle strengthening or weight training
- those who can 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 plenty of time to run and play.
- Children ages 6 to 17 should get at least 60 minutes of active play per day.
- Children should aim for vigorous cardiovascular 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;
- tennis;
- gardening;
- fast ride.
Vigorous aerobic exercise includes:
- fast swimming;
- to run;
- uphill hiking;
- aerobic dance;
- jump the rope;
- cycling;
- hard work in the garden, such as digging.
Weight training can build muscle mass, which can speed up your metabolism.
A study published in Current Sports Medicine Reports claims that just 10 weeks of resistance training can increase a person's resting metabolism by 7%. A fast 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 beginning 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 have 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 drop off 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 meats in your diet, and also make it a rule not to eat at night. Proper nutrition will help you lose 2-4 kilograms per month, depending on your metabolism and how much you stick to the menu.
How to build a diet:
- Have a good breakfast. You can treat yourself to cakes, preferably salty. Sweets should be completely avoided.
- 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. Do not eat. 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 work, but choose them carefully because not all diets are right for you. Also, it is impossible to abruptly 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 pass all stages of the diet with the least discomfort, including the correct exit from it.
When dieting, you need to worry not so much about the question of how much weight you can lose in 2 months, but about the problem of maintaining the achieved result; often at the end of the diet 5-6 kilograms are expelled with difficulty. will be back soon.
During physical exertion
Another way to get rid of extra pounds is physical activity in the form of training. With its 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 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 observed that fixing the caloric content of consumed foods 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 food consumed. Knowing that all actions will be recorded, a person is more likely to refuse a prohibited bun or cake. To better control the caloric intake of the dishes, it is recommended to cook at home, giving up restaurant food.
In addition to monitoring 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. Your best bet, of course, is to use a gym membership.
It is extremely important to record all results, both in weight loss and strength gain.
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 improves the general state of health. If within a week, following all the recommendations, the weight does not go down or increase, 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 a quite achievable result for both quick methods and a long-term strategy in the fight against extra pounds. When applying any of the proposed reset methods, it is necessary to understand due to which components the scale pointer indicator will decrease. After the holidays with an abundance of fatty foods or to activate the metabolism, crash 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 losing weight should seriously assess his health status, asking himself if he really needs to lose 5 kilograms during 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 they help to almost irrevocably get rid of excess weight. Weight loss options:
- Express weight loss. Crash diets are based on this principle: the body eliminates excess water and salts in 3 to 10 days. The method requires great efforts, but in the short term, it 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 need to be followed for a long time (up to several months), but the achieved result 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 cardiovascular 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 between 0. 5 and 1 kg per week. Based on these figures, a person can safely lose between 2 and 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 that people start with:
- assess your overall fitness level
- consultation with a doctor about how any underlying medical conditions may affect your physical activity or diet
- find out what types of physical activity they enjoy
- set 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.
daily regimen
Many people ignore a very important point in the process of losing weight: recovery. If the body does not get enough rest, it goes into a stressful state, in which the adrenal glands intensively secrete the hormone cortisol. Its excessive amount in the blood slows down 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:
- Stick to an eight-hour sleep schedule. Before going to bed, it is advisable to ventilate the room and stop using appliances for a couple of hours.
- Do not train every day, at least one day off a week should be. The best training schedule is your frequency every other day.
- Enjoy relaxing treatments: warm baths with aromatic oils, sea salt, massages 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 harm to the body. But for the best result, you should follow the basic recommendations below.
daily calorie control
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, distinguish the psychological from the physical.
Analysis of the training program.
The fastest way to lose weight is to increase the intensity of cardiovascular exercise. 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: bike, swim, dance.
But we must not forget about the muscles that are of great help in the fight against excess weight, so we also add strength training. They help the body to be toned and elastic. You should start small and regularly increase the intensity and complexity.
proper nutrition
Not everyone likes the daily calorie count. Also, 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, whole wheat sandwiches with us. An important point is the use of the required amount of liquid.
Losing weight in 30 days is a realistic goal
You must first make sure that the goal is realistic. Many of us can easily lose weight in just a month and regularly the result can exceed all expectations. Extreme diets and complex training do not lead to a long-term result, since the body is under 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, you need to reduce the caloric content of the diet by 500-1000 calories per day. But there are also some nuances here. Every holiday, significant 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 and 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 gain muscle mass, which in the future helps to burn calories only during rest. Nutritionists claim that in case of obesity, it is necessary 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 the 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 may lose weight faster. There are many cases when such a procedure allowed to lose up to 12 kilograms per month. Most often, obesity is the result of an eating disorder.
plan development
To lose weight and get long-term results, you need to develop a specific plan and stick to it exactly to the smallest detail. For beginners, it is better to contact a specialist who will help you with this. Nutritionists will develop a correct and balanced diet, and trainers will develop effective training.
A dietitian'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.
calorie count
To keep track of the weight loss process, you need to keep a food diary. There are tables of calories and BJU (protein, fat, carbohydrates) of products, it is easier to keep track of the diet with them.
Knowing the exact weight of a serving is important to correctly calculate calories. To lose weight and maintain health, 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 daily. 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
The restrictions will be present, but they are quite simple and do not contain a strict dietary table. Do not eat 4-5 hours before bedtime - this is the time when calories will be converted into energy necessary for life or begin to be stored if the body is asleep. Do not eat "after six" in order to lose weight quickly, 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 again have time to be hungry before go to bed and, quite possibly, decide to satisfy their hunger.
The heaviest meal of the day should be breakfast. The rest is lighter, and dinner is lighter than lunch. If you cannot physically eat in the morning (for example, due to lack of sleep), do not force yourself: drink a cup of coffee like this, without anything, and then have a hearty lunch / second breakfast. But do not "compensate" at breakfast for the reluctance to eat well 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 as hungry and 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 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 bring food with you. You don't really want to eat, it's just the habit of chewing on something during these activities. After two weeks, if you don't continue, it will go away. Pour yourself some water before you sit down to watch or read for the first week, and drink a little to make the withdrawal milder.
How to lose 10 kg in 3 months
In addition to the general rules above, there are several more important points related to the diet, the content of the dish and the 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 maintain the result and maintain your perfect figure.
Proteins, fats and carbohydrates
The calculated daily caloric intake will help you lose weight, but only until you reach your normal weight. The following months, a caloric deficit will not give results if you do not think about the quality of the diet. The balance between the key nutrients is what you need to watch during the 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 recommend 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 it contains. The 3 months, while losing weight, you will have to use food energy tables to make a competent nutrition plan for you. However, keep in mind that in order to lose weight, you need complex carbohydrates, fats, vegetables and animals in half.
Diet
The optimal diet 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 any 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;
- shellfish, fish;
- lean meat;
- cereals;
- fruits, nuts.
The 3 months, do not forget about 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 good breakfast.
- Make it a daily habit to eat vegetables.
Menu to lose weight for 10 kg.
The compilation of a diet for 3 months is based on the above list of healthy foods, understanding of the inadmissibility of frying in oil, and the combination of protein with complex carbohydrates. Those. it is undesirable to serve meat with buckwheat if you are not going to exercise 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 tomatoes | Apple | 2 boiled eggs, cucumber, lots of vegetables |
| Tuesday | Buckwheat porridge with prunes | Vegetable broth, steamed beef | Pink grapefruit | Protein omelette with vegetables |
| Wednesday | Cheesecakes in the oven | Boiled turkey (steak), green beans | 3 nectarines | Steamed trout fillet, tomato |
| Thursday | Rice porridge with dried apricots | Baked flounder, cucumber | 40 g cheese, 2 wholemeal loaves | 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 meat, vegetables | Orange | Grilled Zucchini and Peppers |
| Sunday | cottage cheese casserole | Lentil soup with vegetables | Plantain | haddock with asparagus |
Additional Recommendations
Due to the fact that the set of products allowed to be used 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 burning fat, 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 that is 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 occur. Therefore, at least a week in advance, it is advisable to gradually eliminate prohibited foods from the diet and reduce the dose of sugar. Coming off the diet, all this should be done in reverse order. However, to maintain harmony, it is better to reject some foods completely, or at least limit their amount in the diet. Yes, and physical activity is not worth throwing away.