How much kg can you lose weight in a month

The number of kilograms lost in thirty days is directly determined by the time during which excess weight was gained. You should take into account the lifestyle that a person led, how he ate.

Content

  • 1 How much can you really lose weight in a month "> 1.1 How much can you lose without sports on proper nutrition in a month?
  • 1.2 Vegetarian food
  • 1.3 On a protein diet
  • 1.4 The combination of proper nutrition and sports
  • 1.5 If you run every day for 30 minutes
  • 1.6 Sports and weight loss
  • 1.7 If you don’t eat after six in the evening?
  • 1.8 Not more than 1000 kcal per day
  • 1.9 1200 calories per day
  • 2 What are the consequences of rapid weight loss?
  • 3 How much can you really lose from one and a half months to six months, without harm to health?
  • 4 What affects the rate of fat burning
  • 5 Norms of weight loss
  • 6 How to count calories?
  • 7 How to lose weight correctly?
    • 7.1 Proper and Dietary Nutrition
    • 7.2 Physical activity
    • 7.3 Expert advice
  • 8 Summary

    • How much can you really lose weight in a month?

    Being overweight makes weight loss easier. The more a person weighs, the easier the excess mass leaves. The hardest thing is to get rid of the last few kilograms, or rather two to five. The main thing is to lose weight correctly. You can not adhere to a strict diet. Otherwise, health problems cannot be avoided.

    Training should not be neglected. Part of the calories is consumed during exercise. Thanks to various variations of weight loss, including those based on proper nutrition without physical exertion, as well as using workouts, classes in the gym, jogging and more.

    How much can you lose without sports on proper nutrition in a month ">

    Losing weight suggests that the body first loses excess fluid. Two to five kilograms that go away in the first week are not excess fat, but water. Fat stores begin to disappear only from the second week. How much will be lost depends entirely on individual characteristics. The value is nutrition, activity, whether there is a predisposition to fullness, hormonal levels, health.

    The exact performance is completely up to the individual. To maintain health and maintain weight, it is not recommended to lose more than 1-1.5 kilograms per week, which is about 200 grams per day. Tight restrictions allow you to lose much more mass. However, it will return as the body begins to accumulate fat in order to have an energy reserve in case of starvation.

    Vegetarian food

    It has some limitations that must be followed:

    • absolutely any meat is forbidden, that is, from dead animals and birds;
    • strict veganism requires exclusion from the diet of dairy products, fish, eggs.

    Such food provokes a deficiency of animal protein. Its deficiency leads to a significant decrease in muscle mass. Therefore, weight goes not only due to body fat. A certain part of kilograms is lost due to muscles. This can result in dystrophy.

    The digestion of animal fat with protein contained in meat, forces the body to spend about four hours on digestive processes. If you refuse to eat meat products, then your own reserves of protein and fat will begin to be spent. A person will begin to lose from 2 to 3 kilograms per week, but along with them muscle fibers will begin to leave. Eating in this way, in a month you can lose up to 15 kilograms, but have an unhealthy appearance.

    Adhering to a vegetarian diet is recommended for people who have a second blood group. This is due to the characteristics of the body, which is better absorbing not animal, but plant food. For other persons, such nutrition is not balanced, that is, it is contraindicated.

    On a protein diet

    It is considered the most effective in the fight against extra pounds. Eating protein foods for a long time is not recommended. Excess nutrient leads to disruption of the organs of excretion. The uniformity and imbalance of the diet provokes the fact that the body constantly arrives in stress, becomes vulnerable, which means that lost kilograms can return again. Therefore, adhere to such nutrition is permissible only a short period of time.

    Due to the exclusion of carbohydrates from the diet, weight loss occurs mainly due to the loss of energy reserves, that is, fat deposits. Muscle mass remains virtually untouched due to the reduction in servings, frequent meals, and the receipt of a large amount of protein. The first week of the protein diet allows you to lose almost 7 kilograms if the excess weight is 20 kilograms or more. Further, excess weight will begin to decline much more slowly. The weight loss rate will be from 200 to 250 grams per day.

    The combination of proper nutrition and sports

    Physical activity provokes additional burning of calories (both incoming and available in the form of fat deposits). Performing cardio workouts allows you to lose about 800 kcal per hour, which makes a significant contribution to the fight against overweight. Each gram of fat contains about 9 calories, which means that within a sixty-minute training session, about 90 grams of fat is lost, if you do not take into account the fluid that comes out with sweat.

    To achieve the maximum effect, compliance with the following rules allows:

    • drawing up a diet mainly from protein foods;
    • minimization of foods high in carbohydrates, especially fast foods, which include baked goods and confectionery products;
    • the use of simple and complex carbohydrates only in the morning;
    • compliance with the drinking regime;
    • training from three to four times a week;

    If you run every day for 30 minutes

    For half an hour of running, about 400 kcal is burned, but only if the load is correct. It assumes that the pulse must be faster, that is, at least 120 beats per minute. If you calculate the amount of fat burned, then it will be approximately 45 grams. It is important to remember that energy is expended from the fat depot only 20 minutes after the start of the run. The exception is running on an empty stomach. If you exercise after eating, only the calories you burn will be burned.

    Sports and Weight Loss

    Difficult training does not make any sense without a balanced diet and when you overeat. People who consume from 3000 to 4000 kcal per day, even intensively playing sports, can gain mass and not always muscle. This is due to a violation of the basic principle of losing weight, which consists in the fact that the number of calories consumed should be less than consumed.

    If you don’t eat after six in the evening ">

    This principle of nutrition works only in those cases when they go to bed no later than 22.00. Fasting for four hours and then another whole night sends the body a signal that it is necessary to accumulate energy. Low-fat fermented milk products drunk before bedtime will not do any harm. Kefir, for example, perfectly satisfies hunger, does not contain carbohydrates, therefore it is not stored in fat.

    No more than 1000 kcal per day

    Proper nutrition, which allows you to lose weight and not plunge the body into a state of energy storage in reserve, involves observing a daily calorie level of 1200 calories. If there is no more than 1000 kilocalories, this will entail negative consequences. Eating at this pace, a person sooner or later breaks down, and any excess immediately begins to be deposited in fat, and if you return to your usual diet, it is even more intensified.

    1200 calories per day

    Reducing the energy value of nutrition is the surest way to lose weight. It all depends on the source of calories. If 1200 kcal falls on confectionery, it will not work to lose weight. Kilograms will begin to leave, subject to a balance between carbohydrates, fats, proteins, that is, in a ratio of 30% to 20% to 50%. Sugar is certainly prohibited. If you eat balanced, then every month you can lose 4-6 kilograms.

    What are the consequences of rapid weight loss ">

    Quickly losing excess weight always brings health problems. The body, exhausted by diets, leads to a decrease in the rate of metabolic processes, digestive dysfunction, as well as anemia.

    How much can you really lose from one and a half months to six months, without harm to health "> What affects the rate of fat burning

    Fat leaves everyone differently, due to three factors:

    • Food. Fat deposits go away faster if you consume a minimum of fats and carbohydrates.
    • Workouts. Due to physical activity, extra calories are spent.
    • Metabolism. Slowed metabolic rate leads to the fact that fat is burned rather slowly or not lost at all. Exercise and proper nutrition can increase metabolism.

    If you follow these three rules, then the fat will begin to go away effectively.

    Weight loss rates

    To lose weight without health consequences, you need to lose no more than one kilogram every week. This allows you to maintain the metabolic rate, not to harm the internal organ, not to lose the elasticity of the skin, as well as save strength to combat overweight. If you follow this rule, the result is held for a long time.

    The main thing is not to make the following mistakes:

    • Starve. If calorie content falls below the permissible norm, the body begins to accumulate fat at an even greater rate, which means that metabolism slows down.
    • Exclude fats. Only trans fats are harmful, while unsaturated ones are useful and necessary. Free fats, when combined with unrefined oil molecules, are excreted from the body and accelerate this process.
    • Discard salt. Giving the taste of food, it, if the water-salt balance is disturbed, is able to retain excess fluid. Salt does not affect weight loss, but in order to preserve the bone structure and prevent cramps, it must be present at least 2 grams per day.

    How to count calories "> How to lose weight correctly?

    Weight loss requires compliance with several important rules that must be followed in order to maintain the achieved result, not to harm one's own health.

    Proper and Dietary Nutrition

    Any diet gives only a temporary effect. Only a complete revision of the diet allows you to save the form. This implies the absence of too stringent restrictions so that there is no desire to break loose.

    The following rules must be observed:

    • eat every three hours in small portions;
    • be sure to have breakfast, since the calories in this meal are most important;
    • snack on vegetables, dried fruits, dairy products, fruits, nuts;
    • never overeat;
    • Do not be malnourished at night;
    • do not eat carbohydrates in the evenings, with the exception of fiber-rich vegetables.

    Physical activity

    Fat burning workouts help you lose even more weight. The main thing is to choose the right program and load. A professional trainer can help her. If you engage on your own, you should run, ride a bike, exercise endurance and cardiovascular equipment. The duration of training should be from 40 to 60 minutes, and the pulse should be 120-160 beats per minute.

    You should start exercising with a warm-up. Accelerated walking allows you to warm up the ligaments with the muscles. In order not to get tired, you need to run at intervals. Five minutes of running and two minutes of walking. If jogging is done daily, then you need to do at least half an hour. Hourly training will bring results if you run at least three to four times a week.

    You can’t run on a full stomach. Wait at least an hour after eating. It is forbidden to seize fatigue with fatty and sweet foods. It is better to drink water, and it should be eaten only 30 minutes after a run.

    Expert Advice

    Nutritionists will never advise anyone to stick to a mono-diet based on one or two products. Experts recommend not limiting calories too sharply. Otherwise, stress will lead to a breakdown and uncontrolled overeating. You should not give up all your favorite dishes. Once a week, you can afford a salad seasoned with mayonnaise, low-fat sour cream or kefir.

    Professional fitness trainers note that many people, wanting to lose weight, train for two or three hours, and then also starve. This does not allow to accelerate weight loss. Long-term physical activity only leads to overwork. A tired body does not give up the energy stored in the fat depot, because it needs it to “survive”. Fasting leads to a decrease in the metabolic rate.

    Trainers are advised to moderate physical activity and good nutrition after class. Eatable foods in this period of time, on the contrary, are quickly absorbed, restore the body, relieve fatigue, which makes the process of fat accumulation unnecessary.

    Summarizing

    If you follow the recommendations of experts, then, judging by the numerous reviews of losing weight, you can not only become slimmer, but also save the result so that the kilograms do not return, there are no health problems.

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