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How to lose weight in a month: a working instruction
How to lose weight in a month: a working instruction
Anonim

Forget about strict diets and exhausting workouts. Our body is a very flexible system that quickly reacts to the slightest changes in the usual way of life. So losing a few pounds is not difficult at all.

How to lose weight in a month: a working instruction
How to lose weight in a month: a working instruction

5 iron rules of the next 30 days

Drink water

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Drink 1, 5–2 liters of water a day, in addition to tea, coffee, compotes and drinking yoghurts. Start each morning with a glass of clean water. Take a bottle of water to work and place it next to you so you don't forget to drink. In just a few days it will become a habit. But remember that you can drink at least an hour after eating.

Eat right

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Eliminate sweets, bread, fast food, fatty, fried foods from your diet. It is better to replace all this with fruits, baked dishes and vitamin salads. If it becomes completely dull without sweets, it is allowed to eat a piece of dark chocolate. And yes, only go to the store when full. On an empty stomach, you run the risk of being tempted by food that is contrary to the principles of proper nutrition.

Observe the regimen

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Breakfast, lunch and light supper should be at the same time. In between meals, insert small snacks: protein bars, dried fruit, homemade yogurt, diet breads, low-fat cheese, fruits and vegetables. So the body will not panic and try to stock up on fats for future use.

Correct weight loss is a kilogram per week. That is 4 kg per month. Yes, you will lose weight slowly, but you will not gain weight soon. And this is a big plus.

Move

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If you do not go in for sports in specialized clubs, then try to walk every evening and do a certain exercise program at home every other day. Don't stay too busy at your workplace. Get up and walk around the office every 20-30 minutes. When you move, the body revives, gets rid of excess reserves and is enriched with oxygen.

Measure your parameters and forget that you are losing weight

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Give yourself a mindset that you are adopting a healthy lifestyle that will help you improve. Enjoy the process and maintain a positive attitude. Take a picture, weigh yourself and measure the basic parameters of the body before starting the course in order to evaluate the results of your efforts.

Fitness program

You can do the exercises every other day so that the body has time to recover. The workout is suitable for both women and men.

First, do a warm-up: light jogging in place, body bends to the right and left, squats (10-15 times) and arbitrary arm swings.

Then move on to the main workout. At first, each exercise is done in 2-3 sets of 10-20 repetitions. The pause between sets is no more than two minutes. The load gradually increases.

Press pumping unit

1. Classic torso lifts

The starting position is lying on your back. Fasten your hands behind your head or on your chest. Spread your elbows to the sides. Bend your legs slightly at an angle of 45-60 degrees and lift them off the floor.

Now start lifting your head. Stretch your chin towards your chest. Get to the maximum point possible for you and return to the starting position. If it gets difficult, move over to the couch and throw your legs over it. Or just bend your legs at a 90 degree angle.

How to lose weight in a month: classic torso lifts
How to lose weight in a month: classic torso lifts

2. Side bar

Lie on your side, rest on your elbow. Then lift your body so that you get an absolutely straight line without sagging and protruding parts. At the same time, you should not feel pain, only tension. You need to perform the exercise on each hand in turn.

When doing the plank for the first time, it is recommended to start with short workouts - no longer than 30 seconds. The time must be increased gradually.

How to lose weight in a month: side plank
How to lose weight in a month: side plank

3. Twisting

Lie on the floor with your knees slightly bent. Slowly lift the body and start twisting, first in one direction, then in the other. Try to touch your elbow to the opposite knee.

At the lowest point, do not lie completely on your back. Stay two centimeters off the floor. This will keep your muscles tense and work them out more efficiently. Be sure to keep your hands behind your head.

How to lose weight in a month: crunches
How to lose weight in a month: crunches

4. Boat

Lying on your stomach, raise your chest and outstretched legs as high as you can. Hands at this time lie along the body. Then stretch your arms forward and maintain this position for five deep breaths. Return your hands behind your back, grab your ankles and try to swing back and forth a little.

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Block pumping buttocks and hips

1. Raising the pelvis

Lie on your back, bend your knees, and place your hands along your body, palms down. As you exhale, lift your hips up to the maximum possible point (usually this gives out a strong muscle tension). At this point, you need to lock in for a few seconds. At the same time, your back should remain straight. While inhaling, slowly return to the starting position.

How to lose weight in a month: pelvic lifts
How to lose weight in a month: pelvic lifts

2. Swing your legs back

Get on your knees and rest your forearms on the floor. The back is straight, slightly arched at the lower back, look forward. Next, take a breath and take one leg back, fixing it at the top point for a few seconds. As you exhale, return to the starting position.

How to lose weight in a month: swing your legs back
How to lose weight in a month: swing your legs back

3. Hip adduction

Lie on your right side, rest your right hand on the floor, and put your left hand on your waist or on the floor. The right leg is straight, the left leg is bent at an angle of 90 degrees. Pull the toe of your right leg towards you and lift it to the maximum possible point. Then return your leg to its original position.

The exercise must be done on both legs.

How to lose weight in a month: hip reduction
How to lose weight in a month: hip reduction

4. Squats

Stand straight with feet shoulder-width apart, arms extended forward. Start squatting slowly. Lower your buttocks as if there is a chair behind you that you can sit on, that is, to a level where your hips are parallel to the floor. Now rise slowly, controlling each movement.

How to lose weight in a month: squats
How to lose weight in a month: squats

Arm muscle tightening block

1. Push-ups on one leg

Get on your knees. Get into a prone position with your hands under your upper chest. The distance between the palms should be slightly more than shoulder width apart. From the bottom point, begin to lift the body, leaning on your hands and knees, but at the same time keep your leg in weight and pull it up. The abs and buttocks are tense. If it is difficult, you can do push-ups on the legs bent at the knees.

How to lose weight in a month: push-ups on one leg
How to lose weight in a month: push-ups on one leg

2. Rock climber

Make a plank. The body should be a kind of straight line, the abs and buttocks are tense. Bend your right leg at the knee and pull it to your chest. Put your toe on the floor, then return your leg to its original position. Repeat with the other leg.

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Stretching block

This block can be modified to include a wide variety of pre- and post-workout stretching exercises.

1. Butterfly

Sit on the floor, bend your knees and press one foot against the other. Spread your knees apart and place your palms on them. Pressing gently on them, press your knees to the floor, trying to achieve full contact along the entire outer surface of the leg. Hold for 10-15 seconds and release the pressure.

How to lose weight in a month: butterfly
How to lose weight in a month: butterfly

2. Pharaoh

Sit on the mat, extend your right leg, and bend your left at the knee and throw behind your right. Then turn your torso to the left and rest your right elbow on the knee of your left leg. Hold this position for a few seconds.

How to lose weight in a month: Pharaoh
How to lose weight in a month: Pharaoh

3. Cat

Get on all fours, slouch with all your might. Maintain this pose for 15 seconds. Then arch your back and look up. Hold this position for 15 seconds.

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4. Back riding

Lying on your back and bending your legs, try to reach your knees with your chin and your chin with your knees. At the same time, swing, clasping your legs with your hands. This is how all parts of the spine are stretched.

The exercise is recommended every day. Preferably as many times as you are.

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Do all exercises consciously. Try to feel how the muscles are tense and working. Do not hurry. If you're tired, take a 5 minute break, walk around the room, take a sip of clean water, and continue your workout.

At the end of the exercise, take a deep breath and exhale, lie still for a few minutes, restore breathing. Smile and praise yourself. Today you have become even more beautiful!

Also try this workout:

Monthly menu

To lose weight in a month, you need to eat fractional, balanced and high-quality foods. Do not starve, but do not overeat.

To do this, concentrate on the taste of the food, its aroma, and consistency. Eat slowly and thoughtfully without being distracted by the TV, computer, or book. This way you will be satiated with less food.

Overeating is in part a seizure of stress and yearning for intense emotions. Try to spend your free time as varied as possible. Meet with friends, remember your favorite hobbies. After a day at work, try to relax, take a bath, release your thoughts and focus on those close to you.

Lifehacker offers eight options for each meal. Combine them however you like. But remember a few rules:

  1. It is better to exclude salt from the diet altogether or reduce the amount of its consumption. Salt retains water, which means it interferes with the body's elimination of toxins.
  2. Store-bought sauces are high in calories and contain many artificial additives, and seasonings can whet your appetite. Therefore, it is better to cook both sauces and seasonings on your own.
  3. Among drinks, in addition to pure water, give preference to green tea, vegetable and fruit juices. Limit your intake of coffee drinks (lattes, cappuccino, etc.), commercial juices, and sugar tea.
  4. Remember that alcohol is a high-calorie appetite-stimulating drink. It is permissible to drink half a glass of good wine once a week.

Breakfast

  1. Oatmeal and some dried fruit, low-fat milk and fruit.
  2. Vegetable salad with olive oil. Hot whole grain bread sandwich.
  3. Oatmeal porridge with a spoonful of raisins.
  4. Boiled buckwheat with a tablespoon of vegetable oil.
  5. Scrambled eggs, large tomato, cheese and black bread sandwich.
  6. Low fat cottage cheese mixed with parsley, radish and herbs.
  7. Buckwheat with boiled chicken, lettuce.
  8. Low fat cottage cheese blended with banana.

First snack

  1. Fruits or crackers with feta cheese.
  2. Low-fat cottage cheese, fresh or frozen berries.
  3. One glass of kefir (1% fat) and two grain breads.
  4. One apple, low-fat cottage cheese.
  5. Fruits or crackers with feta cheese.
  6. Low-fat cheese and diet bread.
  7. One boiled egg and a glass of vegetable juice.
  8. Mozzarella, ripe tomatoes with basil.

Dinner

  1. Chicken and vegetable soup. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil.
  2. Broccoli baked with cod. Fresh lettuce leaf.
  3. Boiled, stewed or baked skinless chicken breast with boiled rice. Light vegetable salad.
  4. Veal with steamed potatoes. Tomato and feta cheese salad.
  5. Stewed or boiled veal. Salad of green onions, tomatoes and olives, drizzled with lemon juice.
  6. Vegetarian soup with a slice of second-rate bread. Vegetable salad dressed with olive oil.
  7. Grilled lean fish and boiled potatoes. Greens salad dressed with lemon juice
  8. Stewed liver with buckwheat garnish. Vegetable mix.

Second snack

  1. One glass of curdled milk (2.5% fat) and two grain loaves.
  2. Oatmeal cookies, green tea.
  3. Natural yogurt (1.5% fat), diet bread.
  4. Low-fat cottage cheese with honey.
  5. Low-calorie yogurt, a few oatmeal cookies.
  6. Boiled egg, tomato.
  7. Kefir with black bread.
  8. A glass of drinking yogurt.

Dinner

  1. Baked bell peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some herbs.
  2. Fish fillet with vegetables. Natural yoghurt.
  3. Grilled or braised lean fish. Greens salad dressed with lemon juice.
  4. Salmon with rice garnish. Tomato slicing.
  5. Two-protein omelet with low-fat milk, tomato and green onions.
  6. Casserole with cheese, lean veal and vegetables. Sandwich made from second grade bread and pink salmon.
  7. Stewed fish. Greens salad dressed with lemon juice.
  8. Stewed or baked veal. Fresh cabbage salad.

By strictly adhering to this menu and exercising, you can lose from 2-4 kg. Tune in that now a healthy lifestyle, a calmer attitude to stressful situations is your credo. Love yourself and be healthy!

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