How much weight can you lose in a month on proper nutrition?

Many people set a goal to lose weight in 30 days, especially if the holidays are quickly approaching. How realistic it is to achieve such a result depends not only on your efforts, but also on the chosen diet. A month or a month and a half, according to nutritionists, is considered the optimal period to lose 10-12 kg. But if you create a menu or regimen incorrectly, you may experience problems with digestion, vitamin deficiency, and weakened immunity. Mistakes during monthly diets include breakdowns and poor nutrition. In addition, there are problems with the correct way out of the diet. Many people do not take into account the peculiarities of weight loss in different genders. You should definitely remember the daily caloric intake: for women - about 1500 kcal per day, and for men - 1700 kcal. But these indicators will increase with physical activity. Therefore, the menu must be compiled in accordance with this criterion.

Briefly about losing weight with proper nutrition

There is no need to perceive PP as a diet. This is a healthy lifestyle. A balanced diet, water balance and eating fresh vegetables and fruits will provide the body with useful substances and vitamins that will improve metabolic processes.

Note! You need to eat in small, fractional portions: breakfast, lunch, dinner and two or three snacks. Combining foods and counting calories will help you correctly calculate how much accumulated energy you need to expend daily.

With a healthy diet, you can not only lose excess weight, but also not gain it in the future.

So what conclusions can we draw?

When talking about losing weight, we forget that all markers have different tastes and colors. Some people like thin people, while others like fat people. Some people are very pleased with their appearance and enjoy themselves, while others cannot leave the house without shame and unnecessary remorse. When starting a diet, think about the possible consequences. Although the negative impact can be avoided if you play sports and observe moderation.

And one last thing. Remember that any diet is meaningless without exercise. By exercising regularly, you won’t even notice how you get into excellent physical shape day by day. Fat is lighter than muscle. The scales may show a completely different number than what is seen and felt. And is there any point in dieting if the mirror shows a slim, beautiful and toned body?

How much weight can you lose in a month on proper nutrition?

How much weight can you lose in a month?

The amount of kilograms lost depends on many factors:

• hormonal levels - if PN fails, it will only help in combination with medications prescribed by an endocrinologist;
• human gender - metabolism in women and men occurs differently;
• age - the younger the body, the faster the metabolism;
• psychological state - in people under stress, metabolic processes slow down;
• GW - during lactation, women’s body weight decreases faster;
• maintaining diet and water balance - follow all nutrition recommendations and drink at least 2.5 liters per day;
• lifestyle - the more active a person is, the faster the process of losing weight will go.

The amount of kilograms lost depends on many factors.

Important! It is not recommended to lose more than 4-6 kg per month.
This can affect a person’s health, and also with active weight loss, fat is stored in the body in case of starvation, and in the future the weight may return.

A set of simple cardio exercises

When doing aerobic exercise, it is important to monitor your well-being and heart rate. An increase in heart rate to 120 beats per minute is considered optimal. If you feel weak or dizzy, take a break. Approximate complex:

• Stand straight, feet slightly wider than shoulder-width apart. On the count of 1, squat down with your palms on the floor, 2 - transfer the center of gravity to your hands, jump back and take a lying position. On 3 – return to the squat, on 4 – stand up. Do 3 sets of 5–7 repetitions.
• The position remains the same. On the count of 1, stomp your right foot to the side, 2 – lift it up while clapping your palms above your head, 3 – return to the starting position. Do 2 sets of 10 reps on each side.

Program and plan for proper nutrition for losing weight for a month

To get used to eating right, you need to live by the clock. Before losing weight, you should record your data for control: weight and body measurements. You can download various calorie calculator apps. The daily norm is individual. On average, this is 1500 kcal daily, depending on the person’s activity and weight.

Snacks on a healthy diet

The program includes the following rules:

• eating small portions every 2.5-3 hours;
• 20-30 minutes before meals you need to drink 200-300 ml of water (this will speed up the feeling of fullness);
• It is better to prepare the menu in advance, taking into account the body’s needs, preferences, as well as financial capabilities when choosing products;
• breakfast is required;
• do not eat at night - your last meal should be about two to three hours before bedtime;
• exclude consumption of sweets, smoked, salty foods, mayonnaise, fast food and alcohol.

Important! The monthly menu should be varied and balanced. To avoid overeating, you need to leave the table a little hungry, and after eating, do not drink water for at least 50-60 minutes.

Meal plan for weight loss for a month:

• Initially, you need to drink a glass of still water (exclude carbonated drinks).
• After 30-40 minutes - the first meal. The best breakfast is sugar-free porridge, which contains a sufficient amount of carbohydrates, which gives energy for the whole day. You can also have an omelette and fresh vegetables. Drink: tea, coffee, juice.
• Snack: fruit or yogurt.
• Lunch: foods rich in proteins and carbohydrates. You can eat bread, cereals, vegetables, pasta, lean meat and fish.
• Snack: berries, yogurt, low-fat nuts, low-calorie fruits (such as persimmons) and dried fruits.
• Dinner: protein food and vegetables.
• Snack (if necessary): kefir.
• It is better to cook in the evening the next day, distributing no more than 200-250 grams into containers. one serving. Recipes for delicious and low-calorie dishes can be taken from the Internet.
• It is permissible to make sauces yourself. Some prohibited foods can be replaced. For example, mayonnaise - for sour cream, sweets - for honey and dark chocolate, sugar - for fructose, vegetable oil - for flaxseed and olive oil.

Products for proper nutrition

Exercises

To achieve a slim figure, physical activity is necessary. Mandatory exercises for removing excess fat from the body include the following exercises.

Squat without weights

Performance:

1. Take the starting position: bend your knees slightly, cross your arms on your chest or behind your head.
2. Slowly lower yourself, bending your knees, as if sitting down on a chair.
3. When the angle reaches 900, return to the starting position.

Plank

For execution:

1. Place yourself on the floor so that you can rest on your feet and elbows.
2. Stretch the torso.
3. Stay in this position for as long as possible.

   

Side plank

For correct execution it is necessary:

1. Lie on your left side.
2. Straighten your legs. Leave your left leg behind your right.
3. Place your left forearm directly under your shoulder. The left arm is bent at the elbow - you need to lean on it, tensing all the muscles of the body.
4. In this position, pull your left leg towards your chest, hold for a few seconds and return to the starting position.

Do the same on the other side.

Walking lunges without load

To do this you should:

1. Stand straight, feet shoulder-width apart.
2. Keep your hands on your hips.
3. Lunge forward, with the knee of your back leg almost touching the floor. The knee of the front leg should not be further than the toe. Keep your back straight and bend your leg exactly at an angle of 90 degrees, without sticking out too far or too close.
4. Straightening up, pull your back leg towards your front leg and stand in the starting position.

Do the same with the other leg in front.

Glute bridge (pelvic lift)

For execution:

1. Lie on your back.
2. Place your hands on the sides of your body.
3. Bend your legs at the knees and place your feet on the floor, placing them shoulder-width apart.
4. Raise your pelvis, pressing your heels into the floor. Be sure to squeeze your gluteal muscles.
5. Raise your pelvis as much as possible and stop in this position for a few seconds, then smoothly lower.

   

Swing back

For execution:

1. Get on your knees and bend at the waist.
2. Extend your arms in front of you.
3. Bend your knee so that your leg forms an angle of 900.
4. Raise your right leg, with your knee level with your back.
5. Tighten your gluteal muscle.
6. Return smoothly to the starting position.
7. Repeat with the other leg.

   

Classic body lift

For execution:

1. Lie on your back and press your lower back to the floor.
2. Bend your legs slightly at the knees.
3. Keep your hands on your chest or behind your head. Elbows should be spread out to the sides.
4. Bend your torso, stretch your chin, and then raise your shoulders. At this time, the abdominal muscles are tensed to the maximum.
5. Lift your torso off the floor, but this is not necessary - just your head and shoulders are also enough. After the maximum point of tension, you need to return to the starting position.

Crunches

Necessary:

1. Lie on the floor and bend your knees.
2. Keep your feet on the floor.
3. Cross your arms over your chest or hold them behind your head.
4. Lift a little and twist the body; at this time, the shoulders are drawn towards the pelvis.
5. Smoothly return to the starting position.

boat

Necessary:

1. Lie on your back and stretch your arms up.
2. Keep your legs together, pressing against each other.
3. Raise them by 30 cm.
4. Raise the upper part of the body to the same height. As a result, the body should rest only on the buttocks.
5. After 8 seconds, lower your limbs and relax. Return to starting position.

Hip adduction

For execution:

1. Lie on your side and lean on your elbow. Leave the leg closest to the floor straight, and bend the other one at the knee and place it behind you.
2. Stay in this position for 3 seconds and relax.
3. After repetitions, do the same on the other side.

One leg push ups

Need to:

1. Position yourself on the floor in the same way as for the Plank exercise, but you should rest not on your elbows, but on your palms. Hands stand straight.
2. Place one leg resting on the floor on the toe, the second should lie on top.
3. Lower your body down, bending your elbows. You need to keep your back and legs straight during this. Get up. Approaches should also be done with support on the other leg.

Rock climber

The starting position is the same as for push-ups:

1. Bend your right leg and pull it towards your chest.
2. Place the toe on the floor and continue moving until you return to the starting position.
3. Do the same with the other leg.

Butterfly

Necessary:

1. Sit on the floor and spread your legs apart, bend your knees.
2. Connect your feet and secure them with your hands.
3. Gradually try to lower both knees to the floor. You can help with your hands. The back should be straight all the time.

piggy back ride

Necessary:

1. Sit on the mat and bring your legs together.
2. Pull your knees to your chest and gather your body into a ball.
3. Tilt your head as close to your knees as possible.
4. Grab your shins tightly with your hands, lift your feet off the floor and try to keep them balanced, leaning only on your buttocks.
5. Carefully roll onto your back.

How to lose 10 kg in a month with proper nutrition

The desired result can only be achieved in combination with intensive training. Sports such as running, swimming, walking and cycling will help with weight loss or to shape your figure. You need to practice 1-1.5 hours daily.

What to drink tea with when eating properly

In the first week you can actually lose up to 3-4 kg. If you drink a lot in the first days, water will disappear.

Fruits should be eaten only in the first half of the day. Foods containing sugar are digested faster, and a constant feeling of hunger appears.

Important! Healthy sleep should be at least 7 hours.

It is also worth introducing a fasting day, when you can treat yourself to something tasty and unhealthy, but only until 16:00.

Contraindications for use

Absolute contraindications to the use of this method are:

• diseases of the spine (hernias, hemangiomas, history of displacement and fractures);
• hypertension;
• obesity;
• heart defects.

For serious pathologies of the spine, running is not recommended, as it puts a strong load on the vertebrae when pushing and landing on the foot.
You can replace these exercises with walking. Since the technique does not include a strict diet, there are no absolute contraindications for those who suffer from gastrointestinal diseases.

Eat and lose weight: daily nutrition program for a month

It is very difficult to create a detailed daily diet plan. Some are able to buy a variety of delicacies and seafood every day, while others are forced to limit themselves to cheap products purchased in inexpensive stores.

Next, several options will be offered for each meal.

Breakfast:

• Porridge (oatmeal, buckwheat, millet, rice) in water without sugar with the addition of raisins, dried fruits, nuts.
• Omelette of 2-3 whites and 1 yolk with herbs, fruit.
• Fruit salad, whole grain bread sandwich with cheese.
• Low-fat cottage cheese with sour cream with fresh fruit, boiled egg.
• First snack: yogurt or fruit.

Dinner:

• Boiled chicken breast with stewed vegetables.
• Pink salmon, boiled rice.
• Cream soup with seafood.
• Baked turkey with sour cream sauce, fresh vegetable salad.
• Second snack: yogurt, dried fruits, low-fat nuts.

Dinner:

• Cottage cheese casserole.
• Baked fish, fresh cucumber.
• Fish cutlets, vegetable salad.
• Durum wheat pasta, boiled breast.
• Third snack: kefir.

Proper nutrition in combination with sports activities will give tangible results.

Diet "minus 60"

The popularity of the diet lies in its author, Ekaterina Mirimanova. The girl has lost 60 kg and shares her system for losing extra pounds with other representatives of the fair sex.

What principles should you follow:

• Strict adherence to the regime! Remember kindergarten and school, where all meals were kept according to the schedule:

– Breakfast until 9:00 am; – Lunch until 14:00; – Dinner until 18:00.

• Until 12:00 noon, you are allowed to eat any food;
• After 12:00 the following are prohibited: fried, sweet and baked goods;
• After 18:00 we don’t eat anything (with the exception of kefir).

“Minus 60” is suitable for constant power supply. As soon as the diet ends for a month, you will be able to continue to maintain a similar rhythm of life. With this approach, you will avoid overeating and maintain the thin waist that you worked so hard to achieve.

The author recommends making the diet your usual way of eating. If you can do this, you will be pleased with the long-term effects of the diet and new, healthy habits.

The path to her dream figure took Ekaterina a year and a half, but good results appeared after only a month of following all the rules.

Advice from nutritionists

The quieter you go, the further you'll get

Experienced nutritionists advise losing weight gradually. If you lose weight quickly, your health may deteriorate and it will be difficult to maintain the weight. It is optimal to lose 1 kg per week.

Water is your best friend

On average, a person consists of 70% water, so this is the main component of a healthy lifestyle. In the morning on an empty stomach, be sure to drink a glass 20-30 minutes before meals. The daily norm is 1.5-2.5 liters of clean water, not counting tea, coffee, juice, soups.

Regime is the key to success

Evenly distributing food intake throughout the day will prevent the body from starving. Compliance with diet and sleep will ensure vigor and high performance for a long time.

Replacing harmful foods with healthy ones

Completely giving up your favorite treats can lead to stress, and replacing them is a way to trick the body into getting used to PN.

For example, replace white flour with whole grain flour, sugar with sweetener or honey, buy whole grain or yeast-free bread instead of regular bread, and diet mayonnaise can be easily prepared by mixing sour cream, mustard and lemon juice.

Buckwheat diet

Losing weight on buckwheat is very convenient. Due to long-term carbohydrates, you saturate your body and feel a surge of energy, even if you have to go to office work every day. You don’t have to think long about your diet, because everything is extremely simple.

But the basic rules for this diet are still present:

• Eat more often, but in small portions;
• Do not add seasonings;
• Do not use salt, sugar and butter;
• Eliminate coffee and tea.

If it is difficult for you to give up tea or coffee, then you can replace them with herbal tea and chicory. But it is better not to overdo it and, if possible, drink only clean water during the diet.

Recipe:

1. Rinse the cereal;
2. Steam the buckwheat with boiling water (500 grams per 1.5 liters);
3. Leave the steamed porridge overnight, preferably wrapped in a thick cloth or blanket;
4. Add some dried fruits or herbs to taste.

Why does a person gain excess weight?

Most often, a combination of a sedentary lifestyle and overeating leads to the appearance of extra pounds. To these two factors are added other reasons such as bad eating habits, imbalance and irregular nutrition. Those most at risk are office workers who constantly sit at the computer, snack on high-calorie foods during the day, and in the evening, when they come home, have a hearty dinner, since they had no time to eat normally during the working day. After that, they sit down to use gadgets or watch TV, then go to bed. As a result, the calories accumulated during the day are not consumed, and the body stores them in the form of fat deposits.

Many people get better when they are depressed, depressed and begin to eat stress. If this condition lasts for a long time, then you can gain several tens of kilograms of excess weight. Others gain weight even if they eat right. The cause is certain chronic diseases or metabolic disorders (for example, diabetes mellitus). In this case, an examination is necessary. If you eradicate the original disease, you can easily get rid of the gained kilograms.