Monthly weight loss program at home: workouts and diet

Something happened that all women were afraid of all year round: there were 30 days until vacation, but the figure, as it began to “lose weight” in the summer, remained unchanged. Fitness trainers and nutritionists know how to lose 10 kg in a month (and is it realistic). Yes, you will have to give up a lot of goodies and finally go in for sports (without exhaustion) - but what won’t you do for a photo in a swimsuit for Instagram!

Competent drinking regime

Every diet insists on a water regime, ranging from strict mono-diets or “poor” nutrition (French, buckwheat, Japanese diets) and ending with PP.

The essence of the water regime is simple: drink 1.5 liters of clean water per day . Get cold water from the office cooler, buy bottled drinking water (it can even be mineral water, but without gas), drink water from a home filter.

Important:

• Do not replace water with tea, coffee and compotes (that is, such drinks are not prohibited, but allow yourself only as “pampering”);
• the taller and larger you are, the more water you need to drink - an amount of 1.5 liters is designed for a lady of average shape, and if you are, say, tall, the daily norm should start from 2 liters;
• Drink the first glass in the morning, on an empty stomach (drop 2-3 drops of lemon juice or apple cider vinegar into it - this will help speed up your metabolism); You need to drink a glass (or at least half a glass) - under no circumstances try to drink a lot of water at once;
• Do not drink while eating - at least an hour should pass after eating.

Godmother's diet

The controversial food system is based on alternating days of gluttony and fasting. An unbalanced diet for a month is nevertheless very popular, it includes 2 extremes, and can certainly harm the body. But as a result, I manage to lose up to 15 kg.

Godmother's diet for a month:

• first week: Monday - you can eat everything without restrictions, Tuesday - 2 fruits, Wednesday - a liter of 1% kefir, Thursday - water, tea, Friday - you can eat everything without restrictions, Saturday - 2 citrus fruits, Sunday - 500 grams. low-fat cottage cheese;
• second week: Monday - water, tea, Tuesday - 500 gr. chicken breast, Wednesday - 5 tomatoes, Thursday - water, tea, Friday - liter of 1% kefir, Saturday - 500 gr. boiled buckwheat, Sunday - 2 boiled eggs;
• third week: Monday - 500 gr. chicken breast, Tuesday - coffee, Wednesday - 500 gr. low-fat cottage cheese, Thursday - a liter of 1% kefir, Friday - you can eat everything without restrictions, Saturday - water, tea, Sunday - a liter of 1% kefir;
• fourth week: Monday, Tuesday - liter of 1% kefir, Wednesday, Thursday, Friday - dark chocolate bar, Saturday, Sunday - water, tea.

Advantages:

• allows you to lose more than 15 kg;
• does not require preparation or adherence to a meal schedule.

Flaws:

• there is no balanced menu;
• possible exacerbation of chronic diseases;
• fasting and monodays are difficult to endure without breakdowns;
• the condition of the skin, hair, and nails worsens;
• apathy and sudden mood swings appear;
• requires supplementation to compensate for nutritional deficiencies.

Healthy eating as an alternative to dieting

If you don’t want to “sit” on buckwheat or green apples alone, you don’t need to, but you still have to adhere to the restrictions. You already know what you have to give up: don’t cook or buy sweets, fried foods, fatty foods, smoked foods, fast food . Avoid bread, starchy vegetables (potatoes, corn), high-calorie fruits (bananas). Consume sweet dried fruits and nuts in moderation.

If you cannot live without sweets, buy dark chocolate (bitter brut) and allow yourself 1-2 cubes in the morning.

The easiest time to lose weight is in the summer, when cheap and aromatic vegetables are in abundance and at bargain prices.

And one more thing: visit grocery stores only on a full stomach. This way you will protect yourself from spontaneous purchases (extra products that are subsequently eaten “because I don’t want to” so as not to spoil).

Approximate calculation of daily calorie loss

An adult needs to eat 1800 kcal per day for an active life. If more comes into the body, folds will appear on the sides. If you do less (and even more sports), you will lose weight.

Nutritionists are confident that you will burn one kilogram of body fat if you begin to lose 7,000 kcal per day (without changing physical activity).

Organize an “accounting” for your diet. Write down what you ate today, yesterday, the day ago and how much calories you got. Now decide for yourself which portions of dishes should be reduced, which snacks should be abandoned, which foods should be replaced with low-calorie ones. Get a monthly weight loss plan.

But: a daily diet “poorer” than 1200 kcal is considered dangerous!

Strict diets: benefit or harm

They work by reducing daily calorie intake to 500-700 units. You can actually lose up to 1 kg per day.

You cannot adhere to this diet for a long time, because it can provoke:

• micronutrient deficiency;
• water balance disturbance;
• diseases of the kidneys, intestines, etc.

Forced fat burning is recommended to be carried out under the supervision of a nutritionist; this is the only way to be sure of the safety of the program.

"Iron" daily routine

1. Basic meals (breakfast, lunch, dinner) should be taken at the same time.
2. Sports should be regular. If you don’t have time to do exercises every day, choose 3-4 days a week and don’t skip “physical education”.
3. The regime must be adhered to no matter what. Don’t violate it, even if you have a rush at work or your friends invite you to a restaurant for a rich holiday table.

Remember: this is temporary, you only need to hold out for a month! Although... many people get used to this regime within 30 days and make it their routine (delighting their own body).

How to save the result?

There are many hard ways to lose weight in a month. They will give much better results than the described method. But all these methods have several serious disadvantages:

1. The effect is short-lived. When a person finishes a strict diet and returns to his usual lifestyle, the kilograms will return.
2. Harmful to health. A strict diet and intense physical activity is the easiest way to end up at the doctor’s office if the body is not ready for this.
3. Stress. Quickly and radically changing your lifestyle is physically and psychologically difficult. Because of this, a person becomes irritable, copes worse with problems at work and is simply unhappy.

Therefore, it is better to take your time and not overload yourself. If you lose weight by continuing to eat delicious, healthy foods and enjoy physical activity, the results will only improve over time.

Movement is not only life, but also harmony

Even if you choose a strict diet, it will not help you lose weight quickly. In addition, movement helps keep muscles toned and speed up metabolism.

If you cannot exercise at a fitness club:

• make a habit of short gymnastic warm-ups (get up from your desk every hour and squat, do passes with your hands, remembering what you taught at school exercises);
• enjoy evening walks in the clean air (a good sleep will be a pleasant bonus);
• Replace short trips (1-2 public transport stops) with walking “runs”;
• Clean more often (washing floors is an exercise for the muscles of the shoulders and arms).

The benefits and necessity of physical activity

A healthy lifestyle is impossible without physical activity. To do this, it is not necessary to visit a fitness club; a set of exercises can be performed at home. If you work in an office, try not to sit at your desk. You need to get up from your chair and stretch every 20-30 minutes. Morning jogging and evening walks will be useful.

Cardio training

This activity triggers all vital systems of the body. 10-15 minutes on an exercise bike or vigorous walking on a treadmill before starting the main training program develops endurance and improves oxygen supply to the heart muscle.

Power complexes

Special exercises with weights: dumbbells, balls or barbells. There is no need to be afraid that after such training you will look like a bodybuilder: before building muscles, the body must burn fat deposits.

To consolidate the results, comprehensive training on simulators is recommended.

Simple exercises at home

Squats, swings, bends and push-ups will help keep your body in good shape and speed up the process of losing excess weight. To begin with, it is enough to perform each movement 5-10 times, gradually increasing the load.

A jump rope, ball and dumbbells will help diversify your activities.

When working with dumbbells to effectively burn fat, their weight is not important; it is better to do more repetitions of the exercises. Perform movements consciously, listen to your body, try to feel every muscle. Take your time: excessive and uneven workload harms the heart.

When you finish your workout, take a few deep breaths and restore your breathing. Praise yourself and smile - you are one step closer to your goal.

Record the “start”, but do not keep records

When you start losing weight, measure your own parameters using a measuring tape and write down your own weight. You can keep the “control” clothes (for example, put aside the trousers that fit close to you - at the end of the month they will tell both you and your family whether your parameters have changed). You can take a photo.

And after that... Forget that you are losing weight. There is no need to weigh yourself every 3 hours and sleep cuddled with a measuring tape. Give yourself a mindset: I have started a healthy lifestyle, thanks to which I will become slimmer. And do not violate the regime and nutrition.

You can weigh yourself again and measure your own waist size only at the end of the month.

Regular sports exercises for a month

Sports are an integral part of your weight loss. You don’t have to spend money on a membership to a fitness club and sportswear—you can exercise at home and in your pajamas. The main thing is to do this regularly and diligently , to perform each approach clearly, adhering to the rules developed by the trainers:

• You should start with a light warm-up that warms up the muscles (thanks to this, the body will get less tired);
• do not train with a full stomach - and you shouldn’t sit down at the table immediately after training either (refrain from food for about an hour before and an hour after training);
• It is both possible and necessary to drink clean water during classes;
• basic training duration: 2-3 sets for each exercise (from 10 to 20 repetitions per set), the interval between exercises is a maximum of 2 minutes;
• When the body gets used to the basic load, the number of repetitions and approaches needs to be increased.

What a warm-up might look like : swinging your arms, running in place, squats. You may remember something from school exercises. Perform each exercise at least 10 times.

Important: if your body is not adapted to training and you are suffering from sore throat, do not exercise every day, but every other day, allowing your muscles to rest.

The exercises described below are suitable not only for women, but also for men.

Making a flat tummy

4 types of exercises are suitable for pumping up the abs. You don't have to choose just one, do them all.

1. Body lifts . Lie on your back, cross your arms over your chest. Bend your legs at the knees (option for the “pro” - lift them up, bending them at the knees, so that they are parallel to the floor). Raise your head and shoulders as high as you can (with your chin touching your chest).
2. Side plank . Lie on your side, resting on your elbow. Raise your body straight, supporting yourself only with your elbow and feet. After standing like this for 30 seconds, change sides.
3. Twisting (this option is contraindicated for diastasis). Lying on your back and bending your knees, holding the bows behind your head, lift your body and turn it to the right and left. Reach your elbow towards your knee. At the end of each movement, do not lower your back to the floor.
4. Boat : Lie on your stomach with your arms along your body. Raise your legs straight and shoulders above the floor. Lie like this. Your arms can be extended forward.

Working out the thighs and buttocks

Such exercises will help remove belly and thighs, and get rid of cellulite. A nice bonus: after a month of training, your legs will become lighter, and shortness of breath will go away when climbing stairs.

1. Gluteal bridge . Lying on your back (legs bent, standing on the floor), resting your hands on the floor, lift your hips up, squeezing your buttocks. Keep your back straight.
2. Swing your hip back . Rest your knees and elbows on the floor (back straight). Extend one leg, take it as far back and up as possible. Hold your leg like this and return it to its place. Change your leg.
3. Hip translation . Lie on your side, lean on the floor with your right hand and bent left leg, extend your right leg and lift it parallel to the floor, but slightly up. Lower your leg.
4. Correct squats . You will be surprised, but you also need to be able to squat. Here are the mistakes beginners make and here’s how to squat correctly to pump up your hips (shows a fitness trainer):

Arm muscle tightening

Such exercises not only shape your arms, preventing your biceps from hanging unsightly, but also help relax your back for those who love a sedentary lifestyle.

1. Knee push-ups . Take a lying position, leaning on your knees. Place your hands on the floor slightly wider than shoulder-width apart, under your upper chest. Raise one leg up, while pushing off with your hands. At the same time, both the abdominal muscles and buttocks should be tense. If it is difficult to support your weight only with your hands, you can help yourself with your knee.
2. Climbing plank . Stand in a plank position with straight arms (your back is one continuous line without bends). Bend one leg and pull it towards your chest. Return to original position. Repeat with the other leg.
3. Dumbbell lateral raise . Extend your arms to the sides, bending your elbows 90 degrees. Bend both elbows, raising your arms up so that the dumbbells held in your palms meet above your head. Return your hands to the starting position. By the way: beginners can do this exercise without dumbbells.

Stretching: muscle elasticity, minimizing tomorrow's soreness

Warm-up is the beginning of rest after each workout. Such exercises stretch and bring the muscles into their natural shape, due to which lactic acid, which accumulates during workout, is removed from them.

You can see an example of stretching from a trainer here:

What is a weight loss program

The weight loss program is designed to comprehensively solve the problem. The work begins with identifying the causes of weight gain and launching the fat burning mechanism.

Components of the plan:

1. Motivation.
2. Goals.
3. Caloric content and fractional nutrition.
4. Diet preparation. Eliminating foods that contribute to weight gain.
5. Drinking regime.
6. Therapeutic and preventive procedures: massage, wraps.
7. Training program.

The result of the program is a decrease in body weight with a tendency to further fat burning. Helps you learn to control your appetite. Forms healthy habits and relieves dependence on food. Physical health is restored - muscles become toned, performance increases, and well-being improves.

Nutrition

Nutrition is 70% of weight loss success. Therefore, when drawing up a program, you must follow certain rules:

1. Balanced and varied menu.
2. Fractional nutrition - the number of meals - 4-5 times a day at regular intervals.
3. The basis of the diet is vegetables.
4. Moderate consumption of fruits – 1-2 pcs. per day instead of sweets.
5. Compliance with drinking regime.

All harmful foods are excluded from the diet: sugar, confectionery, sweet drinks, fast food, chips and salty crackers with flavors. The consumption of salt and flour products (long loaves, white bread) is limited.

Training mode

A weight loss plan at the gym should include:

• a set of exercises to work the desired muscle groups;
• frequency of classes;
• intensity;
• duration;
• number of approaches and repetitions compiled by the coach, break time.

Exercises are selected depending on gender, level of training and health status. You need to exercise regularly, but not every day. The recommended regimen is 3-5 times a week.

Important! Adding sports to your life does not replace overall activity. You need to constantly move - walk, climb stairs, wash floors with your hands, etc. Reducing activity leads to lower energy costs and a slower weight loss process.

Be sure to check out:

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Meals for 30 days

Don't give in to stupid advice that encourages you to go on a hunger strike. Although, it would seem, everything is logical: if a person does not eat, he will be forced to lose body fat. But - for the time being, for the time being! When the “hunger strike” ends, the body, frightened by such a metamorphosis, will rush to store every piece of food it receives as fat, fearing that hard times will soon come again.

Real advice from nutritionists insists:

• you need to eat fractionally (small but frequent portions);
• for a thirty-day period, you should not get carried away with mono-diets - it is better to build a balanced menu that includes all the basic food groups;
• You should eat high-quality food (no - fast food containing excess fat, yes - fresh, just prepared dishes);
• you need to chew slowly and for a long time, without being distracted by reading or watching a movie;
• Instead of eating stress, start another “anti-nervous”, but not high-calorie habit (squats, cleaning, talking with a friend, walking).

Nutritionists also advise reducing the amount of salt in the diet . Salt retains water (and a lot of toxins) in the body, sometimes this mineral is responsible for swelling, which means extra numbers on the scales. If you cannot avoid salting soups and meat at all, at least do not buy salted herring, canned vegetables, store-bought vegetable juices, and chips (this is the record holder for salt content).

And the last thing: alcohol stimulates the appetite, so you should avoid it (or reduce communication with the “green serpent” to a minimum).

Breakfast options

1. Low-fat cottage cheese, sweetened with banana slices or dried fruits (you can allow yourself a small amount of such carbohydrate-rich foods in the first half of the day).
2. Low-fat cottage cheese with herbs and daikon (or parsley and tomato).
3. A portion of boiled “dry” buckwheat, boiled chicken fillet (or skinless thigh), a leaf of fresh lettuce or a bunch of arugula.
4. Buckwheat porridge on water, seasoned with a spoon of live olive oil.
5. Oatmeal with a spoonful of raisins (remember: white raisins are considered lower in calories than black ones).
6. Oatmeal with milk and fresh fruit (say, peach).
7. Scrambled eggs, cooked without fat + fresh tomato + a slice of black bread and a slice of fitness cheese.
8. A piece of grain bread with ham and tomato (can be cooked in an electric grill) + vegetable salad dressed with olive oil.

The main principle of a healthy breakfast: carbohydrates . They will saturate the body for a long time, so your stomach will not bother you with hunger while working.

These nutrients are found in cereals, fruits, and dried fruits. Don’t be afraid of the caloric content of such foods - the body will use these calories as energy until the evening (the main thing is that the portion is not too large).

First snack

1. Hard-boiled egg + a glass of vegetable juice (fresh, as there is too much salt in the packaged juice).
2. Mozzarella + tomato + basil (preferably fresh, not dried).
3. Diet bread with a spread of low-fat cottage cheese (cheese can be mixed with herbs and garlic).
4. Cheese cheese + 2-3 crackers.
5. Crackers + fresh fruit.
6. Cereal bar.
7. Fresh apple (for weight loss it is better to buy green ones) + a glass of low-fat kefir.
8. Low-fat cottage cheese + berries (frozen, but fresh is better).

You should not give up snacks - such meals help to overcome the slight feeling of hunger that occurs in the first half of the day. Even if you choose the on-the-fly option, stop and chew your portion slowly.

Lunch options

1. Beef or chicken liver, stewed with onions + a portion of buckwheat (without oil) + fresh vegetable.
2. Lean fish + dry rice + green salad sprinkled with lemon juice.
3. Lenten soup + black bread + salad of fresh vegetables.
4. Boiled veal with vegetable stew (to save time, the meat can be stewed with vegetables).
5. Steamed chicken (without skin) + fresh tomatoes with cheese.
6. Turkey breast + boiled millet + light salad.
7. Low-fat sea fish baked with broccoli. The dish can be supplemented with 1-3 leaves of fresh lettuce.
8. Vegetable soup with chicken + vegetable salad dressed with olive oil.

Meat should be served for lunch . This product takes a long time to digest, so it can guarantee you fullness until the evening. But choose exclusively low-fat varieties. If chicken and beef are boring, buy rabbit, kid, river or low-fat sea fish.

Second snack (afternoon snack)

1. A glass of unsweetened natural yogurt.
2. A piece of black bread + a glass of kefir.
3. Hard-boiled egg (1 chicken or 2-3 quail) + fresh tomato.
4. Low-fat cottage cheese, sprinkled with a teaspoon of honey.
5. A glass of unsweetened yogurt + 2-3 dietary grain breads.
6. A cup of hot green tea + oatmeal cookies.
7. Fresh fruits (pear, apple, peach, plum).
8. Black bread + low-fat cheese (the same fitness or gaudette, cottage cheese, tofu).

Important: the second snack should not break your stomach. Take a glass not of 250, but of 200 ml.

No matter how much you want to lose weight, you should buy fermented milk not with zero, but with reduced fat content (1% or even 2.5%). Nutritionists assure that the amount of calcium that the body absorbs from a given dairy product depends on the presence of fat. But you have to eat this way for a whole month!

Dinner options

1. A portion of stewed veal + salad from any type of cabbage.
2. Stewed fish + green salad with lemon juice.
3. Meat casserole (ground beef or pieces, vegetables, cheese).
4. Protein omelet with low-fat sour cream or milk + fresh tomato and green onions (tomato and peppers can be served as a side dish or added to the omelet).
5. Steamed salmon + boiled rice + fresh vegetables.
6. Grilled hake fillet or other “slimming” fish (without oil) + green salad with soy sauce.
7. Fish fillet stewed with vegetables + light yogurt.
8. Bell peppers stuffed with veal and brown rice + fresh cherry tomatoes with soft cheese and herbs.

Dinner should be light (so that a full stomach does not interfere with sleep). There is no point in giving it up. But the last meal should be completed 3-4 hours before bedtime .

If you have been sitting too long and realize that you cannot sleep due to hunger, drink kefir. However, hunger can be deceived by a glass of water.

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Maggi and magic diets

The Maggi diet is also known as a chemical diet, as it improves all processes in the human body. The basis of the diet is natural, healthy products. The main rules are as follows:

• The basis of the diet is protein food. Thanks to her, you feel full for a long time.
• The amount of carbohydrates is greatly reduced so that the body burns fat deposits.
• The products are combined in a special way to speed up metabolic processes.
• There is no need to take vitamin supplements, since the diet is balanced.
• It is imperative to monitor your drinking regime. Water, tea without sugar, compotes, and decoctions are allowed. Natural coffee can also be used in small quantities.

For breakfast, you need to eat half of any citrus fruit and 2 boiled eggs. For lunch and dinner you can choose the following options:

• boiled meat plus fruit of your choice;
• steamed chicken breast and vegetables plus a couple of boiled eggs, 1 citrus;
• a cheese and tomato sandwich plus boiled meat;
• meat baked in the oven, plus 1 citrus, stewed vegetables.

The advantages of the Maggi diet include the fact that it is not strict, but it gives a stable and effective result, so the lost kilograms will not return. All products are available, and the dishes are easy to prepare. Of the minuses, you need to remember that a large number of eggs consumed can have a bad effect on your health, but if you eat only 1 egg without adding oil, then the problem will not arise. If you are allergic to such a product, this regimen is not suitable.

A simple diet that will help you lose weight within a month is the magic diet (magic). It will be possible to get rid of 15 kg. The essence of the method comes down to the fact that caloric intake per day is severely limited, due to which fat ballast is used.

The basis of the diet is chicken eggs, but you will have to consume more of them than with the Maggi diet. This method is suitable only for those who do not have digestive problems. The daily calorie content is only up to 600 kcal.

The menu for the week is:

• first day: yogurt without additives, a couple of boiled eggs, cheese, 200 g of fresh vegetables;
• second day: coffee, apple, a couple of eggs;
• third day: tea, 100 g of cottage cheese and 200 g of vegetables;
• fourth day: coffee, prunes, a couple of eggs;
• fifth day: tea, egg, 150 g carrots;
• sixth day: coffee, a couple of apples, kefir;
• seventh day: coffee, citrus fruit, cheese and a couple of eggs.

All these products need to be separated throughout the day. The advantages of the magic diet include the speed of weight loss and the low cost of the components. You don't have to cook gourmet meals. But you need to take into account that the diet is very limited and unbalanced. After finishing the diet, you will also need to restrain yourself in order to maintain the result.