How to lose 30 kg in a month - it’s worth saying right away that it’s impossible to do this so quickly. When losing weight, it is important to follow one important tip, which is that there is no need to rush. By losing weight quickly, there is a risk of sagging skin and some health problems. Therefore, if your goal is to lose 30 extra pounds, then you need to plan for at least six months under gigantic loads. And the actual time frame is approaching a year. And this is subject to aerobic and strength exercises almost every day, plus proper nutrition and a healthy lifestyle.
Step: Exercise
It's good to exercise at home If you are embarrassed about your body, then the gym will be replaced by your cozy room. All you need to do is 10 minutes of exercise in the morning. The main thing in this matter is regularity. Gradually, after a light warm-up, move on to more complex exercises: squats, running in place, twirling a hoop. Try to walk more and take long walks. When fasting, it is very important to keep your muscles toned, otherwise you will never achieve beautiful relief!
How to lose 25 kg
To lose weight so well, you need strong motivation. A full life is what you get when you become slim. Any clothing, attention from the opposite sex, lightness in the body, self-confidence, the ability to be physically active during the day - all this is available to thin people. You may be one of them. Fat men and women prefer to lie down on the couch in between work, simple self-care and meals. Do you really want to spend precious years of your life so routinely? If not, it's time to change something.
Nutrition
Losing 25 kg in 2 months of diet is realistic when the excess weight reserve is very large (over 50% of normal body weight). In other cases, it is better to burn fat more slowly. Nutrition plays a fundamental role in this. Optimal diet options:
- Proper nutrition. Nutritionists recommend this system as the most gentle and healthy. You exclude all frankly harmful foods, balance your diet according to BZHU, have 5-6 meals, drink 1.5-2 liters of water. The basis of the menu: protein foods, cereals, fruits, vegetables, herbs, dairy products.
- Kremlin diet for weight loss. This is a low-carbohydrate nutrition system that allows you to eat meat and meat products in unlimited quantities. The amount of fat is reduced, and the amount of carbohydrates is up to 20-60 g per week.
- Ducan's diet. If you're wondering how to safely lose 50 pounds, try this low-carb diet plan. It is designed for a long time, helps fight obesity and consolidate results. It consists of 4 stages, for each there are rules for losing weight.
Physical exercise
It is sometimes difficult for obese people to walk; intense sports for weight loss are out of the question. Start with exercise - simple movements aimed at warming up the body will drive away sleep and energize you. Morning exercises won’t help you lose weight, but they will invigorate you. It is optimal to devote 2 workouts per week to cardio exercises and 1 session to strength exercises. To lose weight, choose the following types of activity:
- Run. Quickly burns fat and trains the cardiovascular system. However, running is not recommended if a person is too heavy, because... high risk of injury to the joints of the lower extremities and spine. In this case, it is better to choose Nordic walking for weight loss.
- Swimming. Does not create a load on the spine, easier to carry for obese people. You can swim to lose weight after a hard day at work; the activity relieves tension well.
- Gym. There is a bicycle, a treadmill, an orbitrack - these exercise machines are the best for making the body lose weight.
- Other sports: bodyflex, oxysize, Pilates, hatha yoga, belly dance, body balance. These practices protect the joints of obese people.
Useful statistics
Finally, a nice statistic for everyone who follows the path of “weight loss”: 19% of people who adhere to the required rules actually lose weight! Join the ranks of these lucky ones and become the object of desire of the opposite sex! Believe in yourself and everything will work out! Your desire to lose weight should be uncompromising: either your waistline or donuts in the evenings. There should be no mutual concessions or deals with oneself. If you decide to take the path of health and beauty, there will be no turning back. You must believe that losing your usual fat folds is a real, achievable goal!
Lose weight by 25 kg
Where to start losing weight? From eradicating bad habits! Time to change:
- Refuse huge portions in favor of small but frequent ones. Fast food, snacks, watching TV, eating out of boredom, stress eating are taboos on a diet.
- To lose weight, take walks, walk, meet friends more often, get out into people.
- Get rid of psychological problems, this will help you lose weight faster and adjust to your diet.
In a year
How to lose 25 kg in 365 days? Follow all the above recommendations. Zhirok really “loves” eating flour, sweet, fried, smoked, refined foods, and sauces. If you remove these foods and add physical activity, your body can lose weight. When on a diet, never skip breakfast, then you won't want to eat an elephant for dinner. Cereals, kefir, green tea, non-starchy vegetables cleanse the intestines of accumulated toxins. Grapefruit, ginger, spices, and dairy products help you lose weight due to their fat-burning properties.
In 2 months
The task becomes more complicated, because in a week you will need to lose about 3 kg from fat, which is 27,000 kcal. Simple calculations show that you need to create a deficit of 3900 kcal per day. You can’t cut down on nutrition like that, so intense training remains. It turns out cool, right? During the first week of losing weight, excess water will disappear and the intestines will be cleansed. This is about 4-5 kg. The rest is fat. This is where you have to work hard to lose weight. The best way to correct your figure is with a balanced diet and running (633 kcal/hour), cycling (432 kcal/hour), ellipse (600 kcal/hour), rowing machine (520 kcal/hour). It should be taken into account that with a large amount of excess weight there are already diseases of the cardiovascular system. Therefore, intensive training is contraindicated for beginners. They can provoke vascular accidents, which will invariably result in hospitalization.
Per month
It is better to lose weight quickly under the supervision of specialists. Lose 25 kg in a month - put yourself on a low-carb diet, exercise 4-5 times a week. Remember the regime of the participants in the “Weighted People” project - they train several times a day, eat according to an individual menu. In order not to lose muscle while losing weight, you need to eat proteins on a diet at a rate of 1.5-2 g/kg. Be sure to give yourself massages and body wraps - this will help tighten your skin and get rid of cellulite. Don’t be fooled by the “effectiveness” of pills; you won’t be able to lose weight with their help, and they can easily undermine your health.
Calorie content
The permissible daily caloric intake for each person losing weight is individual. The optimal amount of energy coming from food depends on a person’s gender, height, weight and physical activity. The caloric content of the diet should cover the costs of basic metabolism - the work of the body - and movement.
The easiest way to find out the amount of energy needed is in special calculators or weight loss apps like LifeSum and FatSecret. They carry out calculations automatically. You just need to enter the parameters.
There are several rules for independent and more accurate calculations. You can find anything you like on the Internet or use the average Harissa-Benedict formula. To determine your basic exchange rate, perform the following calculations:
- For men = 88.362 + (13.397 * weight in kg) + (4.799 * height in cm) – (5.677 * age);
- For women = 447.593 + (9.247 * weight in kg) + (3.098 * height in cm) – (4.33 * age).
The resulting number indicates the number of calories that the body spends per day only to provide for its needs: the functioning of organs and systems, heating and other processes. To take physical activity into account in the final number, the number is multiplied by an appropriate factor. For people with a completely sedentary lifestyle it is 1.2. If you go out for a walk and show low activity – 1.375. For medium loads, multiply by 1.55, for high loads - 1.725, for daily intense training - by 1.9.
Be sure to read: Formula for calculating body mass index and its norms
After the calculations, a number will remain that corresponds to the amount of energy the body needs per day. If you consume exactly this amount, your weight will remain unchanged. To lose weight, reduce the resulting amount by 10-15%. Every 2 weeks, carry out the calculations again, substituting a new weight into the formula, and gradually the excess fat will disappear.
Let's take a 28-year-old woman as an example. With a height of 165 and a weight of 80 kg, her basic metabolism will be 1577 calories. We multiply the number by the low activity coefficient, we get 2169. To lose weight, subtract 10% from them. In total, in the process of losing weight, the woman from the example can consume 1952 calories per day and still reach her goal.
Motivation
As in the fight against any addiction, only those who really want it can cope with food cravings. Until you decide for yourself to firmly adhere to a calorie deficit and not be tempted by sweets or fast food, there is a threat of relapse at any moment. Find your own motivation. This could be the pursuit of health, a new thing or a hobby with a weight limit. If only the reason seemed compelling enough.
In terms of motivation, competitions and marathons work well. Especially with valuable prizes for the winners. On Instagram, dozens of marathons are launched every month, where gifts from sponsors are given out for the best results in weight loss. And if you are still embarrassed to share photos of your figure on the Internet, arrange a competition with friends or acquaintances. Whoever wins receives not only a valuable prize, but also the body of their dreams.
Way. Chicken diet
Popular ways to lose 30 kg include the chicken diet. The duration of the diet should not exceed one week. Next, you need to take a break and take the course again if the diet gives a positive result.
— Every day you need to calculate the calorie content of food, which should not exceed 1200 kcal.
— In the first half of the day you need to eat boiled chicken breast without salt.
— In the afternoon, fruits are allowed, except bananas and grapes. Greens, low-calorie vegetables and cereals.
— The calorie content of the daily menu should not exceed 1200 kcal, which is the main condition for rapid weight loss.
Way. Citrus diet
To lose 30 kg in two months, this method is ideal. On average, you can lose up to 20 kg in one month. You need to complete the course and then repeat for several weeks to maintain shape.
— Experts recommend starting with a few days and listening to your body. If everything is in order, then you can stay on such a diet from two weeks to one month. Then it is recommended to take a break to avoid health problems.
Interesting: 10 ways to become a beauty
— This diet is not suitable for people who are prone to allergic reactions, have problems with the gastrointestinal tract, hypertension and other serious diseases.
— The last meal should be no later than seven hours before bedtime.
— You should start your breakfast with grapefruit or orange juice. For lunch you can eat two kiwis and one grapefruit. For dinner, a piece of rye bread, two boiled proteins and a glass of water with lemon juice are allowed. You can drink tea without sugar.
Way. Chinese diet
If you follow the Chinese diet, you can lose up to 7 kg of excess weight in one week.
- During the first week you need to eat only eggs and oranges, three of each product per day. You can also drink green tea without sugar.
- In the second week, you can eat any porridge without sugar and salt, except pearl barley and semolina. The number of servings is not limited.
— The third week should be devoted to low-calorie vegetables and fruits. They can be eaten raw or cooked without salt. Juices are allowed if you really want something sweet.
— Gradually you need to get out of the Chinese diet, introducing a new product every day.
Way. Apple diet
Most people are interested in how to lose 30 kg? You can try the affordable apple diet. Apples are inexpensive and sold all year round, so there are no obstacles.
— You should eat no more than one and a half kilograms of apples a day. In this case, they can be eaten all at once or divided into six servings.
- You are allowed to drink herbal infusions and low-fat kefir.
— You need to choose sweet and sour varieties of apples.
— A small amount of rye crackers is also allowed.
- This diet is prohibited if you have a stomach ulcer or other diseases of the gastrointestinal tract.
