How much can you lose in a month without harming your health?

Contrary to many stereotypes about the health risks of weight loss, weight loss contributes to recovery with the right approach. Adequate nutrition and moderate physical activity are key components of this process that can be accomplished at home. They cleanse the body, replenish it with vitamins and strengthen the muscle band. Additional procedures will help increase the effect of weight loss.

What determines the dynamics of weight loss?

You can lose weight completely in a month. But the number of kilograms and centimeters cast depends on a number of factors:

  • man's initial data - the more he weighs, the more he loses;
  • lifestyle before weight loss - if you have lost weight before eating, have not survived alcohol and sports, you will lose weight more slowly;
  • age - metabolism slows by about 10% every decade; the older a woman or man is, the slower the weight is lost, and it is especially difficult for menopausal women to lose weight;
  • sex - in men, the muscular corset is more genetically advanced and the fat layer disappears faster;
  • health conditions - in case of violation of the endocrine system, weight loss is slower, affects the process and medication;
  • physiological condition - a significant proportion of women lose weight slowly during lactation; nature believed to protect the mother and child from hunger;
  • mental conditions - in people with frequent stress, being overweight "increases" due to an excess of the hormone cortisol, which slows down metabolic processes;
  • adherence to a treatment regimen designed to reduce weight.

Modern nutritionists associate wholeness with psychosomatics. They argue that people who often get into conflict with their loved ones and strictly limit themselves to eating to try to lose weight are prone to it. Therefore, continuous work to improve psychological comfort and self-esteem is an integral part of achieving the desired result.

You can lose an average of about 5 kg per month without harm to your health. Weight loss of 1 kg per week is a conditional norm for people of any gender and age, depending on diet and exercise plan.

80% of the result is from a well-planned diet, and the remaining 20% from sports and complementary procedures.

About proper nutrition

With proper nutrition, you can lose as much as 4-5 kg per month as comfortably as possible, and you will have the best results in the first few weeks. Main principles:

  1. Drink at least 2, 5 liters of drinking water per day. Unsweetened green tea is allowed. Sweet drinks should be completely avoided.
  2. Eat often - at least five times a day, but servings should be small. This approach will help speed up your metabolism and improve your digestive system because you won’t be overwhelmed with large amounts of food.
  3. The last meal should be taken 3 hours before bedtime to avoid prolonged fasting with 8-9 hours of sleep at night. If the time between meals is more than 12 hours, the body perceives such a break as hunger and stress, the metabolism slows down and fat reserves are deposited.
  4. The following heat treatment methods are used to prepare the food: boil, cook on a non-stick coating, grill and bake. Avoid frying with any oil.
  5. Minimizes salt intake, this helps to quickly remove excess fluid.
  6. Carbohydrates (cereals, fruits, dried fruits, proper sweets) should be eaten in the morning, in which case the metabolism is more intense and the food is better absorbed.

The "don’t eat after six in the evening" formula is absolutely irrelevant to a person who goes to bed after 9 a. m. There are foods that are safe for the figure even late (even at night): lean meat, fish, cottage cheese, kefir, seafood, egg white.

What foods should be excluded and what should be eaten?

The following foods should be excluded from the diet:

  • sugar, all products containing it;
  • salted, smoked, fried, pickled;
  • fast food;
  • products made from the highest quality white flour;
  • harmful sauces and snacks;
  • potato;
  • sweet fruits - the use of bananas, figs, mangoes, grapes and honey should be kept to a minimum - can only be eaten in the morning;
  • high fat dairy products;
  • alcohol, sweet drinks.

Products you need to diet for:

  • season raw vegetables, greens: cucumbers, all kinds of cabbage, zucchini, tomatoes, bell peppers, onions, carrots, beets, avocados;
  • fruits, berries, dried fruits;
  • lean meat: beef, rabbit, poultry;
  • fish (especially fatty) and seafood;
  • egg;
  • nuts, seeds;
  • low fat milk and sour milk products;
  • cold pressed vegetable oils;
  • products made from coarse wheat flour, rice, buckwheat, rye, oatmeal;
  • cereals: oatmeal, buckwheat, paddy rice, lentils, bulgur;
  • vegetable proteins: beans, soy products, asparagus.

Calorie content of the diet

In order to lose weight faster, it is recommended to regulate the amount of calories consumed and maintain the deficiency. To do this, you need to calculate your norm according to the following algorithm:

For women For men
  1. 9, 2 * weight in kilograms
  2. 3, 1 * height in cm
  3. 447, 6+ numbers obtained
  4. 5, 7 * age
  5. Subtract the number obtained in paragraph 4 from the number obtained in paragraph 3
  1. 13, 4 * weight in kilograms
  2. 4, 8 * height in cm
  3. 88, 36+ numbers obtained
  4. 4, 3 * kor
  5. Subtract the number obtained in paragraph 4 from the number obtained in paragraph 3

The number is the number of calories a woman's body consumes in a relaxed mode. This should be multiplied by a coefficient corresponding to the level of physical activity:

  • with the most passive lifestyle - 1, 2;
  • with smaller loads in the form of short walks - 1, 375;
  • with moderate physical effort 2-3 times a week - 1, 55;
  • with regular intense training - 1, 725;
  • in case of 5 or more sports per week - 1. 9.

The end result is the amount of calories per day needed to maintain your existing weight. In order to throw it out without harming your health, you need to subtract 300-400 from that number and compile your daily diet based on the number you get.

This number is relatively conditional, and you should measure yourself regularly to see if a menu with that many calories helps you lose weight.

Sample menu for the week

The weekly balanced menu is as follows:

Day Breakfast Lunch Dinner afternoon tea Dinner
one Oatmeal with dried apricots, dried blueberries and walnuts Cheesecake with raisins Chicken fillet and broccoli casserole with bechamel sauce Any citrus Fish cake with celery, carrot and green apple salad with vegetable oil
2 Rice pancakes with cottage cheese and sour cream filling Energy slices made from oatmeal, nuts, seeds and dried fruits Chicken breast stuffed with cottage cheese and herbs, lettuce

Low fat kefir with bran and flaxseed

Baked salmon with lemon juice, cherry tomatoes and salad
3 Oatmeal and citrus pancakes Fruit salad Salad with crab sticks green smoothie

Salad of squid, quail eggs, cucumbers and leeks

4 Omelette with green onions, bell peppers and tomatoes Curd curd Vinaigrette with beans instead of potatoes Low-fat yogurt with chia, sesame and flaxseed, sweetener Seafood, green pea puree
five Buckwheat porridge with milk, banana and cocoa Baked apples stuffed with cottage cheese Cream soup with different types of cabbage with rye croutons Cottage cheese with berries Steamed fish with carrots and onions
6 lazy oatmeal handful of nuts Roasted chicken with vegetables low fat kefir Stuffed squid
7 Oatmeal milk porridge 2 hard boiled eggs, cucumbers Rabbit stewed with vegetables Sandwich made from wholemeal bread, greens and lightly salted salmon Beetroot and prune salad, any fried fish

Doses should be individualized based on the required daily kcal.

cooking recipes

Meals from the suggested menu are prepared according to the following recipes.

Casserole with chicken broccoli

broccoli casserole weight loss in a month

You will need:

  • 300 g broccoli;
  • onions, carrots;
  • 400 g chicken fillet;
  • 200 ml of skim milk;
  • wholegrain flour;
  • 30 g butter;
  • Hard cheese with a minimum fat content of 60 g.

Cooking:

  1. Take the broccoli on a rose, cut the vegetables and chicken fillet into cubes, and place them on a baking sheet in random order.
  2. Make the sauce: melt the butter in a pan, add flour, knead constantly with a spatula until the dough is thick like plasticine. Pour in 50-60 ml of milk, stirring constantly. As the weight thickens, add a new dose. Pour in the last part, mix well and put out the fire.
  3. Pour the sauce over the vegetables and chicken.
  4. Bake at 180 degrees for 20 minutes.
  5. Grate the cheese, sprinkle with the pan, send to the oven for another 4-6 minutes.

Numeric pancakes with cottage cheese and sour cream filling

spring rolls for weight loss in a month

You will need:

  • 90 g rice flour;
  • 150 ml of low-fat milk;
  • 3 eggs;
  • sweetener;
  • 100 g of any berry;
  • 100 g of low-fat cottage cheese;
  • a tablespoon of low-fat sour cream.

Cooking:

  1. Beat the eggs well until smooth but not frothy.
  2. Pour milk in a thin stream and continue beating at medium speed.
  3. Continue beating, add flour, sweetener.
  4. Bake pancakes on a non-stick coating.
  5. Puree the berries in a blender.
  6. Mix the cottage cheese with sour cream, add sweetener if necessary - vanillin. You should get a homogeneous creamy mass.
  7. Fill the pancakes with cottage cheese and sour cream, pour over the mashed berries.

Stuffed chicken breast

stuffed chicken breast for weight loss in a month

You will need:

  • medium whole chicken breast;
  • 200 g of cottage cheese;
  • egg;
  • green onions, dill;
  • soy sauce;
  • garlic.

Cooking:

  1. Grind the garlic and herbs, mix with the cottage cheese.
  2. Add the eggs to the cottage cheese mass and mix thoroughly.
  3. The chicken breast is incised, rubbed with soy sauce and left to stand for 10 minutes.
  4. Fill the breast with cottage cheese, bake for 20 minutes at 180 degrees.

Oatmeal and citrus pancakes

oatmeal pancakes for weight loss in a month

You will need:

  • 100 g oatmeal;
  • Orange;
  • 1 lemon peel;
  • 100 ml of milk;
  • egg;
  • sweetener;
  • cinnamon, ginger powder;
  • 3 g baking powder;
  • a tablespoon of liquid honey, maple syrup or agave syrup.

Cooking:

  1. Pour the flakes with preheated milk and set aside to swell.
  2. Squeeze out the orange juice, add it to the cereals and milk, and let it bake in a blender for evenness.
  3. Add lemon zest and spices to the mass.
  4. Add the eggs and baking powder to the dough.
  5. Bake pancakes on a non-stick coating, about one tablespoon of dough for one use.
  6. Pour the finished food with honey or syrup.

Buckwheat porridge with cocoa and banana

buckwheat with banana to lose weight in a month

You will need:

  • 80 g buckwheat;
  • 160 ml of low-fat milk;
  • a tablespoon of cocoa, a sweetener;
  • half a banana;
  • a teaspoon of peanut butter.

Cooking:

  1. Rinse the grain thoroughly.
  2. The milk is mixed with cocoa and sweetener.
  3. Porridge is cooked in cocoa sweet milk.
  4. The finished dish is decorated with banana rings and a teaspoon of peanut butter.

Cream soup from different types of cabbage

cream soup for weight loss in a month

You will need:

  • 100 g broccoli, cauliflower and brussels sprouts;
  • 60 g leeks;
  • a piece of wholemeal bread;
  • 100 ml cream 10%;
  • 20 g hard cheese;
  • lomb.

Cooking:

  1. Cook the cabbage and chopped onion in a little water for 15 minutes.
  2. Add cream to the soup and cook for another 5 minutes.
  3. Cut a piece of bread into squares and dry them in the microwave for 1-2 minutes.
  4. In a blender, blend the soup until it is a liquid puree.
  5. Garnish with biscuits, grated cheese and herbs.

to exercise

Losing weight is easier without physical activity, because in this case it is possible to lose extra pounds due to the following:

  • excess fluid;
  • muscle mass;
  • adipose tissue.

When a person is exercising, the volume of the muscles increases, thereby retaining water in the body, and weight loss is mainly due to fat.

But the process of weight loss can be considered more competent at the same time as physical activity and diet for the following reasons:

  • in addition to reducing weight and volume, man manages to form a beautiful body;
  • calorie deficiency is easier to achieve during sports - physical activity is energy-intensive;
  • The activity improves well-being, strengthens the immune system and creates a healthy sleep pattern.

Therefore, all experts recommend a combination of exercise and diet.

A beginner to lose weight who chooses to work out in the gym should remember that for the first time, there may be no results on the scales - muscle volume grows, becomes heavier, and this affects weight. In addition, the body’s response to physical activity is fluid retention, which also affects body weight. Therefore, it is recommended to focus on measuring volumes, not weights.

In addition to the exercises in the gym, the cardio load is recommended:

  • running - run effectively on an empty stomach and for at least 25 minutes after strength training;
  • cycling;
  • classes on simulators such as ellipse, stepper;
  • fast walk - at least 10, 000 steps a day (purchase a module with a recommended pedometer or install an application);
  • skipping rope.

Exercising without proper nutrition does not have a positive effect on weight loss - muscle tissue is formed, but the top is covered with fat that has appeared as a result of the use of illicit foods.

Only with very intense training can you lose 1-3 kg per month with an unhealthy diet. Men are more likely to achieve results in men aged 30-35.

What else helps you lose weight?

On average, you can lose about 2 kg more with the following methods (excluding diet and exercise):

  • cleansing the body with fasting days, using large amounts of fiber and activated charcoal;
  • visit a spa or sauna at least once a week;
  • anti-cellulite and body shaping massage, self-massage;
  • wraps in the salon or at home.

The process of weight loss is individual and varies in different people and circumstances. Some people lose up to 10kg a month with the recommended diet, regular exercise three times a week, and others barely get rid of 4 in 2 months. But the number on the balance sheet is not the only indicator. You need to focus on how the clothes look in the picture, how the volumes are decreasing, whether the relief is showing.