There are many stories on the Internet about how intense training helps to lose up to 3 kg per week. This is really 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 the lost consists of fat. The rest is water, which is excreted along with glycogen that accumulates in the muscles.
It is also necessary to keep in mind that along with the fluid and the building blocks of the fat layer, toxins and muscle mass will gradually go away. The first will be excreted from the body when it is cleansed - that is, if we stop eating everything in order. Others 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 slowed metabolism. And the slower the metabolism, the less we lose.
We found out how many kg you can lose per month - that's 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 under constant stress. Scientists have proven that strong emotions slow down fat loss by stimulating 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 books, find a way to deal with negative emotions that really helps 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 indicator depends on many factors:
- body weight;
- the presence of chronic diseases;
- other body characteristics.
Yes, the number is not as large as many of us would like, but just as slow and reliable weight loss will help to consolidate the result after that 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 a week of moderate-intensity cardio, or 75 minutes of intense cardio training a week, 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 target 300 minutes a week of moderate-intensity cardio
It is also important to avoid sitting for long periods of time.
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 National Health Service of the United Kingdom (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 walking.
Intense aerobic exercise includes:
- fast swimming;
- hiking uphill;
- aerobic dance;
- jump 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 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, because each situation is individual and depends on the condition of your figure at the beginning of the weight loss process. However, approximate figures can be given: if you lose about 1 kg per week, then in 2 months you will be 7 kg less, sometimes this figure increases to 9 kg. However, these values are mostly arbitrary, because depending on which weight loss method you choose, gaining weight 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 a proper diet throughout the day. It is necessary to include porridge, low-fat yogurt, vegetables and fruits, low-fat meat in the diet, and in addition, introduce the rule that you do not eat at night. Proper nutrition will help you lose 2 to 4 pounds a month, depending on your metabolism and how much you stick to the menu.
How to make a diet:
- Have a hearty breakfast. You can treat yourself to pastries, preferably salty. Sweets should be completely avoided.
- Be sure to arrange another breakfast consisting of yogurt or fruit.
- There should be soups for lunch. Bread is not recommended.
- Afternoon snack should consist of a salad topped with butter.
- Dinner is the last meal of the day. Don't eat. Be it diet meat or fish with vegetables. Avoid fried foods.
- You can drink a glass of kefir or milk before bed.
If you follow a diet
Diet brings results, but choose them carefully because not every diet is right for you. In addition, in any case, it is impossible to abruptly refuse food. Fasting has its drawbacks, which lead to not the best consequences. In general, there is nothing positive in losing weight fast. 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 way out of it.
When you are on a diet, you do not need to worry so much about how much you can lose weight in 2 months, as much as the problem of maintaining the achieved result - often in the end the child finds it difficult to lose 5-6 pounds 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 get rid of 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 the program in the gym or, if you want, on the Internet. It is best to start with an instructor.
The answer to the question of how much you can lose weight 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 a proper diet in combination with training.
Is it possible to lose 5 kg without a diet?
Experts note that weight loss does not only occur during a sudden change in diet, but simply when a person controls their diet and activity. Therefore, it is noticed that fixing the caloric content of 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 all actions will be recorded, the person is more likely to reject the forbidden bun or cake. For better control of the caloric content of food, it is recommended to cook at home, give up restaurant food.
In addition to diet control, the amount of physical activity should be increased. Elevator rides must be replaced by stairs, and the road in the car must be mastered on foot. It is best, of course, to use a gym membership.
It is extremely important to record all the results, both in weight loss and in increasing strength.
Adherence to these measures in some cases leads to weight loss of 5 kg per month. At the same time, the result is fixed for a long time, and the general health condition is improving. If within a week, following all the recommendations, the weight does not fall or gain, and body reserves are reduced, it is necessary to change the approach, but it is better to consult a specialist.
Weight loss of 5 kg is quite an achievable result for both express methods and long-term strategy in the fight against excess weight. Applying any of the proposed reset methods, it is necessary to understand which components will reduce the scale indicator indicator. After the holidays, fast foods can be used with plenty of fatty foods or to activate the metabolism, but for a lasting result it is necessary not only to change the diet, but also to add physical activity to the regime. Ideally, the diet should be corrected by a doctor, but a person who is losing weight should soberly assess his health condition, wondering if he really needs to lose 5 kilograms in the selected period.
How much can you lose 5 kg
Short-term diet schemes give a quick but unreliable result, burning up to 1-2 kilograms a day. Longer diet options require endurance and self-control, but help eliminate 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 salt in 3-10 days. The method requires great but short-term efforts, it can seriously damage the gastrointestinal tract and cardiovascular system. The weight can return to the previous value in 3-4 weeks.
- Fat burning. Standard diets need to be kept for a long time (up to several months), but the achieved result is easier to maintain. Not only is excess water removed, but also fatty deposits. This diet option is best combined with intense physical exercises at home, fitness or cardio training.
How many pounds 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 per 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:
- estimating their overall fitness
- consult a doctor about how any underlying health condition may affect their physical activity or diet
- find out what types of physical activities they enjoy
- setting measurable goals
Everyone is different and reasonable goals can be different, but if you have a number in mind, you can be motivated to achieve your goal.
Many people neglect a very important point in the weight loss process - recovery. If the body does not rest enough, it comes to a state of stress, 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 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 few hours.
- Do not train 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 - hot baths with aromatic oils, sea salt, massages and self-massages.
- Take long walks outdoors.
Basic approaches to weight loss in 30 days
Of course, it is impossible to say with certainty how many kg you can lose per month without damaging your body. But for best results 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 during the day. This allows you to develop discipline and control your hunger, in other words, to distinguish between mental and physical.
Training program analysis
The fastest way to lose weight is to increase cardio intensity. Many people do not like such exercises, but they burn a large number of calories and help in the fight against excess weight. If you do not like to run, then use an alternative - cycling, swimming, dancing.
But we must not forget the muscles that are very helpful in the fight against excess weight, so we add strength training. They help keep the body taut and elastic. You need to start small and increase the intensity and complexity on a regular basis.
He doesn't like every day calorie counting. In addition, not everyone has time for long workouts. But everyone has access to real food that is good for their health and appearance. Every day you should eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish that contains useful amino acids. As a snack, we always bring nuts / eggs, whole grain bread sandwiches. The important thing is to use the required amount of fluid.
Losing weight in 30 days is a realistic goal
You must first make sure that the goal is realistic. Many of us can lose weight easily 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, because the body is under great stress.
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 there are some nuances here as well. Every holiday, significant event and simple meeting with friends breaks our routine. You need to concentrate not on the 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, your metabolism will increase significantly. With the help of physical activity, it is possible to gain muscle mass, which in the future helps burn calories just during rest. Nutritionists claim that in the 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.
The child is not working
Stiff diets are called pendulums, because weight loss is only a short-term phenomenon, all the pounds will return very quickly if you continue with old eating habits. But there are exceptions. For example, a patient who undergoes special surgery to reduce the stomach may lose weight faster. There are many cases when such a procedure enabled the loss of up to 12 kilograms per month. Obesity is most often the result of an eating disorder.
To lose weight and achieve results in the long run, you need to make a concrete plan and stick to it right down to the smallest nuances. For starters it is best to contact an expert to help you with this. Nutritionists will develop a proper and balanced diet, and trainers will develop effective training.
The primary job of a dietitian is to help combat eating disorders such as portion control, sugar intake and unhealthy fats that lead to heart disease and diabetes.
To monitor the weight loss process, you need to keep a diet diary. There are tables of calories and BJU (proteins, fats, carbohydrates) products, with them it is easier to follow the diet
It is important to know the exact weight of the portion in order to calculate the calories correctly. To lose weight and maintain health, you need to consume 22 to 26 kilocalories per 1 kg of body weight.
Multiply the number of calories by your own weight - we get the daily rate. In this case, the body needs to get 2-3 g of protein per 1 kg of weight, 2-3 g of carbohydrates, 1-2 g of fat. Multiplying the indicators by their own weight, we can now find out how many calories to ingest per day. Calorie counting is easy:
- 1 g of protein contains 4 kcal;
- 1 g of carbohydrates - 4 kcal;
- 1 g of fat - 9 kcal.
No diet: food
Restrictions will be present, but they are quite simple and do not contain a strict food network. 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 in a state of sleep. Don't eat "after six" to lose weight fast, if you don't go to bed not at ten, but at midnight or even later, you don't need it - so the gap will be big, you'll have time to get hungry before bed again, and it's verypossibly, choose to quench your hunger.
The hardest meal of the day should be breakfast. The rest is easier, and dinner is easier than lunch. If you are not physically able to eat in the morning (eg due to lack of sleep), do not force yourself - drink a cup of coffee just like that, without anything, and then eat a hearty lunch / breakfast. But don't "compensate" for the reluctance to eat chocolate or pastries properly at breakfast!
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 from the stove, transfer the food to the dish and leave it until the next meal.
Reduce the usual amount of sugar in tea or coffee by 1 tablespoon of sugar. If you are going to watch TV, read something or chat on the internet, do not carry 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 will disappear. Pour yourself some water before you sit down to watch or read for the first few weeks and drink a little to alleviate the withdrawal.
How to lose 10 kg in 3 months
In addition to the general rules listed above, there are a few other important points regarding diet, plate contents, 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 keep the result and keep your figure perfect.
Proteins, fats and carbohydrates
Calculating your daily calorie intake will help you lose weight, but only until you reach a 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 key nutrients is what you have to pay attention to all 3 months if you want to have a beautiful body, and not just low weight. There are general universal BJU ratios, but nutritionists advise that individual calculations be performed. 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.
- Not 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 should eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures do not show the weight of the product, but the amount of BJU in it. All 3 months, while losing weight, you will need to use energy bars to make a competent diet plan for yourself. However, keep in mind that for weight loss you need complex carbohydrates, fats - vegetable and animal in half.
The optimal diet plan, with which you can lose weight easily in a few months and maintain the result, is aimed at speeding up the metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow an increase to be seen later, with any mistake in the menu, and a change in taste preferences will help to reject unhealthy foods. The basis of the diet will be:
- vegetables (especially legumes), greens;
- seafood, fish;
- lean meat;
- fruits, 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 eating a hearty breakfast.
- Make it a daily habit to eat greens.
Weight loss menu for 10 kg
Composing a diet for 3 months is based on the above list of healthy foods, understanding the inadmissibility of frying in oil and combining protein with complex carbohydrates. One. it is undesirable to serve meat with buckwheat if you do not go to training after that. When cooking for 3 months, sugar and salt are excluded. Menu:> zxtable border = "1" cellpadding = "0" >
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 created that can cause such unpleasant symptoms as dizziness, nausea and headaches. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.
The amount of water that is drunk daily (not counting other drinks) 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, side effects will increase or breakdown will follow. Therefore, at least a week in advance, you should gradually eliminate forbidden foods from the diet and reduce the dose of sugar. When you leave the diet, it all has to be done in reverse order. However, in order to maintain harmony, it is better to completely refuse some food or at least limit its amount in the diet. Yes, and physical activity is not worth throwing away.