Step-by-step weight loss program for a month at home

Expert advises

Mikhail Reznikov is a professional trainer, a graduate of the FPA trainer school, and a certified TRX trainer.
He has been involved in martial arts for nine years and enjoys obstacle racing. Over the course of a year, he lost weight from 118 to 95 kg without losing his shape and shares tips that have been tested in practice and have achieved results with his wards.

In fact, everything is possible if you put in the effort - feats and strains are not necessary. Read, remember and act.

Mikhail Reznikov - professional trainer

Diets are bad

You can lose weight by sharply limiting your food intake, but alas, not for long. With rapid and unhealthy weight loss, a seesaw effect is triggered.

For example: before your vacation you decide to lose a couple of kilos and practically stop eating. Some kilograms go away, you are happy, you go on vacation. There you will find the sea, the sun, carelessness and animal hunger. The body, depleted by diet, requires calories, and having received them, it enthusiastically converts the received energy into fat, for storage. Suddenly he gets the idea to go hungry again. You end up gaining more than you lost.

Severe dietary restrictions are harmful

Balanced nutrition is good

Losing weight without harm and for a long time is faster and more effective by following the well-known rules of healthy and proper nutrition.

1. Eat small, frequent meals.

• If you eat once a day, your body thinks that you have problems getting food and stores fat just in case.
• Eat 3-4 times and a little at a time - energy comes regularly, no reserves are needed. Portion sizes are determined by the calorie content of the dishes and the type of food.

Office snack: turkey, steamed vegetables, tomatoes and some low-fat cheese.

2. Keep track of your BJU balance. Break your path to your ideal weight into stages, where each stage is a loss of 10% of your current weight. And gradually move towards your goal by reducing your caloric intake.

The ratio of proteins, fats and carbohydrates for weight loss

From which it follows that for 1 kg. target weight you need to eat:

• 2 grams of protein,
• 1.5-2 grams of carbohydrates,
• 0.5 grams of fat.

You can find a detailed analysis of the menu for weight loss for the week in the article on calorie content of dishes.

Example Height - 177 cm, Weight - 90 kg. BMI - 28.7, pre-obese. The optimal weight is a maximum of 78 kg. The goal is to lose weight to 78. The solution is to gradually reduce the caloric content of the daily diet.

The Fat secret app will help you evaluate the KBJU ratio of dishes. You select a ready-made dish or products in it, and the program displays the calorie content.

Make a weight loss plan, eat right and watch your calories.

Fat loss and weight loss

Before we talk about the speed of weight loss, it is important to learn the difference between weight loss and fat loss.

Body weight is more than just fat, even for the fattest clinically obese person. These are organs, bones, muscles, water, glycogen and even the contents of the intestines. Weight loss doesn't specify what exactly is going away.

Maybe muscles. There may be glycogen and the water it holds. Maybe swelling. Anyone who has experienced food poisoning knows how to quickly lose 3-5 kg. But the weight returns as soon as the person returns to normal life. Thus, all of the above falls under “loss of excess weight.” But when people think about losing weight, they want to get rid of fat.

When it comes to getting fit, the main goal is to lose as much fat as possible and maintain as much muscle as possible. All the rest of the ballast - water, glycogen and food inside the gastrointestinal tract - are things that come and go.

So, by the end of the cycle, a woman suffers from edema, adding up to 3 kilograms. The amount of carbohydrates in food determines the amount of glycogen and water retained by it.

Weight changes are especially noticeable when a person switches from a carbohydrate-free diet to a regular diet. Or vice versa - he removes carbohydrates and enjoys a big “plumb line” for the first week.

How do you know if you are losing muscle or fat?

Weighing yourself is just one way to monitor your weight loss and doesn't tell the whole story. The ratio of fat to muscle in the body is called body composition. This is what determines how we look.

A lot of fat and little muscle - this is an ordinary fat person. Little fat and little muscle - this is a skinny fat figure. Lots of fat and lots of muscle - a massive, stocky figure. Little fat and a lot of muscle - what everyone dreams of, a beautiful athletic body. Therefore, it is important to monitor not only the arrow on the scale, but also the ratio of fat and muscle. This will make it clear what you are missing out on.

You can find out your body composition in different ways - paid and free, accurate and approximate. Among them are bioimpedance measurements, measuring skin folds with a caliper.

The best way to maintain muscle while losing weight is to eat enough protein, strength train, and maintain (or even increase) your weights. If the working weights are gradually reduced, this may be a signal that there is less muscle. That's why it's important to keep a workout diary - it allows you to see progress, whether the weights are rising or falling from week to week.

What is

Carbohydrates

Carbohydrates provide the body with energy. On low-carb diets, due to their apparent lack of carbohydrates, people feel tired, irritable and lacking energy. Therefore, they are very important for the body; in combination with proteins, they form compounds, enzymes and hormones necessary for normal functioning.

Simple carbohydrates are foods that contain sugar. The body spends less time processing and assimilating, so the feeling of fullness quickly passes and you want to snack again.

It’s easier to walk past such shelves in a supermarket than to buy candy bars and sweets with a lot of sugar, and then try to lose weight

Sources: sweet baked goods, candy, snacks, sweet fruits, carbonated drinks, baked goods, honey and sugar.

Complex carbohydrates aid digestion and keep you feeling full for a long time. They gradually and evenly increase the level of glucose in the bloodstream, increasing gradually and better saturating the body with energy.

Porridges and cereals are an excellent option for saturating the body with complex carbohydrates.

Sources: legumes, cereals and solid pasta, vegetables, grains and cereals.

Cellulose

Essentially these are complex carbohydrates. Fiber improves the digestion process, stimulates peristalsis, and increases the speed of food passage through the gastrointestinal tract.

Try to include more fresh vegetables in your diet and keep them on hand to provide your body with fiber.

Sources: fresh vegetables, fruits, herbs, bran.

Animal and plant proteins

Protein is a necessary building material for the construction and restoration of body cells. Participate in metabolic processes. The body’s own protein reserves are practically absent and we only get it from food, so protein products are an integral part of the daily diet.

Sources: chicken and turkey breast, white fish, red fish, seafood, eggs, cottage cheese, lentils, legumes, seaweed.

Fats

One of the most powerful sources of energy. The standard opinion about fats is negative - they are considered the enemies of a slim figure, but in small quantities, unsaturated fatty acids are necessary for the body and its normal functioning.

Sources: nuts, fish, vegetable oils, nuts.

Diet "Fairy Tale"

The name of the month-long diet is based on its magical results. Thanks to the precise implementation of all the rules, you can lose up to 30 kg. It is often chosen by people with different degrees of obesity, but can be used if you need to lose up to 10 kg. You can create your own menu based on the list of recommended products. Refers to a strict diet, as it includes only 3 meals.

Diet "Fairy Tales":

• breakfast - 2 boiled eggs, half a grapefruit, an orange;
• lunch - can be made up of fruits (except bananas, grapes), eggs and boiled vegetables or chicken fillet with tomatoes;
• dinner is considered the main meal; you can choose steamed meat, eggs with fresh vegetables, steamed fish with vegetable salad and citrus fruits.

Advantages:

• allows you to quickly feel the result;
• you can independently create a menu of permitted products;
• does not require the preparation of complex dishes; the main processing is steamed.

Flaws:

• a low-calorie diet may be accompanied by dizziness and energy deficiency;
• exclusion of carbohydrates leads to digestive problems;
• It is difficult to maintain a diet for a whole month.

You can eat, but with caution

Red meat

Try to consume 1-2 times a week. Meat contains saturated fats and cholesterol, which in large quantities are harmful to the cardiovascular system.

Milk and dairy products

If you are lactose intolerant, it is better not to drink milk. For some people, milk causes flatulence, bloating and stomach pain. But you can replace it with healthier dairy products, primarily fermented milk, they contain bacteria and lactic acid that improve intestinal flora. These are the familiar kefir, fermented baked milk, cottage cheese, and cheeses.

Fruits

Fruits contain fructose, the same sugar, so nutritionists advise not to get carried away with fruits and snack on them in the first half of the day.

Features and rules of diets for 30 days

The weight loss diet is designed for a whole month, so you need to enter and exit it gradually
. During the first 3-5 days, a gradual reduction in calories is carried out to the required level, and a diet is formed. The main stage lasts 3 weeks. 4 days before the end of the diet, you need to start slowly increasing the caloric intake of the menu by 50-100 kcal per day, and gradually switch to your usual diet.

To make the diet as comfortable and safe as possible, it is recommended to follow the following rules:

1. You need to eat food at the same time.
2. Food should enter the body often, in small portions - at least 5 meals throughout the day.
3. Do not drink liquid immediately after eating, the best option is 30 minutes before. before or after 40 min. after the meal.
4. Maintain a drinking regime - at least 1500 ml of liquid per day.
5. Avoid fast-digesting carbohydrates - flour and sweets.
6. Increase your level of physical activity - join a gym or swimming pool, go for morning or evening jogging, and, if possible, give up personal transport.

The big problem with a monthly diet is a decrease in motivation. To get rid of the possibility of a breakdown, it is recommended to lose weight in the company of friends or under the supervision of a fitness instructor.

• sugar, confectionery, cereals;
• bananas, sweet fruits, dried fruits;
• pasta, potatoes;
• sweet drinks, soda, alcoholic beverages;
• juices and cocktails containing sugar and fruit fillings;
• ketchups, mayonnaise and other sauces that contain sugar or starch.

Sample menu for the day:

List of products for the Kremlin diet.
The Kremlin diet for weight loss is easy to carry, as it has a large selection of dishes. Depending on the individual characteristics of the body, the technique allows you to lose up to 8 kg per month.

Diet Godmother

The nutritional pattern is based on alternating well-fed and hungry days
. There are no strict limits on well-fed days - you can eat what you want and in any quantities. You can't eat on hungry days. From a scientific point of view, the technique should lead to obesity, not weight loss. This is due to the fact that during fasting the body begins to save energy consumption and slows down metabolism. Eating food on the next “fed” day will cause the body to begin storing energy for future fasting and activate the process of fat deposition. Despite its absurdity, the Godmother’s diet is actively spreading on the Internet.

Only salads

The weight loss method is vegetarian and is based on eating only fruits and vegetables for 30 days.
The advantages of the diet include:

• lowering blood cholesterol levels;
• cleansing the intestines of toxins;
• increase in vitality.

The disadvantage of the fruit and vegetable diet is the lack of animal proteins in the diet, which makes the method unsuitable for people involved in fitness.

Men and women whose profession involves heavy physical labor or psycho-emotional stress should not use the diet.

Magic diet

The name of the technique is associated with the magical effect it has on body weight - minus 8-14 kg per month.
The principle of this scheme is based on reducing calories to 600 kcal. Product selection is limited. The basis of the diet is eggs.

The menu also contains:

• hard cheese;
• fresh vegetables;
• fruits;
• cottage cheese;
• nuts.

Magic diet menu for the week.
In addition to limiting calories, you need to eat every 3 hours and follow a drinking regime. The volume of liquid that you need to drink during the day is 1500-2000 ml.

Malysheva's diet

The technique is based on four meals a day, which must be taken at the same time.
The diet should be free of fast carbohydrates (sweets, starchy foods), and the amount of salt should be reduced. Food must be prepared by steaming or boiling. Once a week you are allowed to take a fasting day - you can choose your favorite treat and eat it in unlimited quantities. The only condition is that there must be only one product name.

What you can't eat

• Fatty - foods fried in oil are considered carcinogenic substances;
• Sweets , due to their high sugar content, sharply increase glucose and insulin levels and you can’t stop at just one candy.
• Flour products are most often prepared from premium flour, which does not contain useful substances, and they also add flavor enhancers and a lot of sugar, which do not make you feel full, but you want more.
• And alcohol clogs blood vessels, increases blood pressure and is very high in calories - certainly not an aid to weight loss.

Stay away from fried pies and soda, which are sold on every corner

If you want to have a snack, it’s healthy, but only with products from the permitted list. No candies, cookies, nuts, bread, chips, etc. If you want something from your past life, eat a slice of dark chocolate. Not more.

Don't eat what you shouldn't eat. Otherwise, all efforts are down the drain.

Best exercises

All the stories about how someone lost 10 kg in a month have one thing in common - all these people did sports exercises. The following is a list of the best exercises for those who want to lose weight within a month:

· Body lifts. Lie on your back. Fix your hands behind your head or on your chest. Elbows should be spread out to the sides. Legs should be slightly bent at an angle of 45-60 degrees, raised above the floor. Raise your head, trying to reach your chin to your chest. Reach to the highest possible point, return to the starting position. If you find it difficult to do the exercise, move to the sofa and put your feet on it. You can also simply bend your legs at a right angle.

· Pelvic lifts. You need to lie on your back, bend your knees, place your arms lengthwise to your body, palms down. Exhaling, lift your hips up to the maximum (the fact that you have reached the maximum will be indicated by strong tension in the muscles). Stay in this position for a few seconds. Keep your back straight. Inhaling, gently return to the starting position.

· Push-ups on one leg. Take a position on your knees, do a lying position, placing your hands under the top of your chest. The distance from one palm to the other should be slightly greater than shoulder width. Begin to lift your torso from the bottom position, using your hands and knees as support. Keep your leg suspended by pulling it upward. Don't forget to tense your abs and buttocks. If this exercise is too difficult, try doing push-ups with your knees bent.

Training mode. No serious physical activity

Walking

The easiest way to exercise outdoors. You can walk along straight paths, uphill or up stairs. When walking at a brisk pace, fat begins to be burned after 20 minutes with a heart rate above 120 beats per minute.

Duration: 6–10 kilometers.

Run

When running, a traumatic load is created on the joints, so preparation and warm-up are required. Contact a trainer - the correct running technique will help you avoid injuries and prolong your athletic life. Yes, it will cost you a couple of thousand rubles for a lesson and running shoes, but health is more expensive.

Running apps and progress tracking motivate you to keep going

Duration: Start with short 15-minute runs, gradually increasing the distance and adding a few minutes at a time. And remember - you don’t need to squeeze out the last of your strength and go for a record every race. Jogging should be fun.

If just walking or running is boring, you can add:

• push-ups 2 sets of 10-15 reps;
• pull-ups 2 sets of 7-12 reps;
• push-ups on parallel bars 20-30 times.

The complex will result in an interesting and energy-intensive workout. If you feel confident, increase the number of approaches to 4, and then to 5.

Equipment

• running shoes. Professional shoes will additionally protect your knees and back from injuries. The average price is 3-7 thousand rubles;
• sweatpants or shorts, T-shirt. Also better designed specifically for running: they won’t get in the way, won’t put pressure, and will help with heat transfer and fluid removal. The average price for a set is 5-10 thousand rubles

Proper running shoes should have a cushioned sole, flexible and soft

You can't run very far in heavy, solid-soled sneakers.

Bike

A great alternative to walking and running. More gentle on the knees and joints.

Duration: Cardio - 60 minutes with a pulse of 130-140 beats per minute. Walking - as long as it's fun.

Equipment: any comfortable clothing.

Regardless of what type of load you choose for yourself, do not forget about 3 important points.

1. Start your workout with a warm-up, preparing your muscles and joints for the load. Remember what you did at the beginning of physical education lessons.
2. Drink a sip of water every 15-20 minutes of exercise to avoid dehydration.
3. Finish your workout with stretching to avoid loss of muscle elasticity and joint mobility.

Workouts at home

Internet and yoga mat - a basic set for doing fitness at home

To begin with, allocate at least 15 minutes a day for home workouts and go ahead. Even dumbbells are not always needed. At the end of the article, we have prepared online resources for you that will make it easier to create home workouts. It is best to train every other day, giving the body time to recover. At first it will be hard and lazy. But then you can’t pull him away by the ears.

Exercise at home. This saves both time and money.

Top exercises for losing weight by 2 kg per month

Many celebrity trainers post videos online with effective workouts that can be done at home.

The effectiveness of weight loss exercises is tested not only by fitness trainers, but also by sports doctors, as well as therapists and occupational pathologists.

In order to lose weight through physical activity, you need to perform certain exercises approved by experts (E.A. Shulaev, Siberian State University of Physical Culture, Department of Cyclic Sports, 2015).

Scientists have proven that circuit training is the most effective for weight loss. Its main principle is that 5-7 exercises are done for 30-60 seconds in a row without rest. Then pause for 1-3 minutes and the circle starts over.

During interval training, your heart rate increases and your muscles burn. A high heart rate helps reduce the amount of fat in the body.

Circuit training

Classes should be carried out 4-5 times a week, for 20-30 minutes.

First exercise " Burpee"

": feet shoulder-width apart, squats are performed; in the lower position, the hands touch the floor; then a jump is performed from this position. Such repetitions are done 10-15 times.

Second exercise “ Jumping”

" These are jumps using step. First you jump forward onto the step, with the second jump you jump forward. Third - jump backwards onto the step; fourth, jump backwards again to the original position. In total, 5-7 such returns need to be made.

The third exercise is the simplest - jumping rope

. It is necessary to do 100 jumps with both legs at a fast pace, then another 50 alternating the right and left legs.

The fourth exercise with weights

. Take small 1 kg weights in your hands and perform deep squats with them, with your arms extended forward. In total you need to do 100 squats. If you can’t meet the standard the first time, then you need to squat as best you can, adding more squats with each workout.

Depending on the pace of work, you will be able to do 2-4 repetitions of all exercises in one workout.

Recovery training

This course of study was developed by scientists from Medical Institutes together with rehabilitation medicine doctors and athletes

.

All of these exercises are designed for athletes who, for whatever reason, have dropped out of the training process and need to return to training. When studying the effect of these exercises on certain muscle groups, it was found that they have a beneficial effect on weight loss, as they trigger metabolism and stimulate the active breakdown of fat.

The first exercise is alternating deep squats with side crunches. For one squat, one twist of the body to the right and left sides. In total, such cycles must be done 100 times.

The second exercise is alternating “birch tree” and “bridge”. From the birch tree position (the upper half of the body lies on the back, the legs and lower back are positioned vertically, at an angle of 90 degrees to the ground.

You can support the waist area with your hands, resting your elbows on the floor), lower your legs down, and stand in a bridge. From the bridge to the birch tree everything is done in reverse order. Such position changes must be performed 15 times.

The third exercise is running in place with your arms working for five minutes.

The fourth exercise is deep squats, 20 pieces.

Fifth exercise – push-ups , 15 pieces for men, 10 for women.

Interval training

The principle of this workout is to continuously perform exercises that put a cardio load on the cardiovascular system.

Also, during these exercises, the body is cleansed of waste and toxins due to active sweating. An hour after finishing your workout, you need to drink at least 1 liter of water to restore the body’s water-salt balance.

The workout begins with a warm-up that lasts at least 15 minutes. Then run at an average pace on the treadmill for 10 minutes. Next, exercise on an exercise bike with medium resistance, 20 minutes. The third stage is 15-minute aerobics on the steppe. Between these cycles a break of 1 minute is allowed.

Gymnastics workout

For these exercises you will need: a hoop, a jump rope, a step, a crunch disk. Rotations of the hoop are performed for about 3-5 minutes. Then 1 minute of fast jumping rope.

On the step, steps are performed at an accelerated pace for 5 minutes, then a minute of lateral twisting with the waist on the disc. Two minutes rest. At least 5 such cycles must be done.

Tips and motivation

Take two liters of bottled water with you on an all-day walk one day. And then, put the water out for a while and continue your walk without it. Feel the difference and relief

without these two seemingly unnoticeable kilograms.

That’s how it is with two kilograms of excess weight - in words they seem insignificant, but in reality they significantly burden the body - they load the spine and the musculoskeletal system.

Don't be afraid to go on a diet or exercise - losing weight is all about starting.

Write down your stomach and waist measurements before you start losing weight, and then compare the results when you're done. Believe me, anyone can lose 2 kilograms in a month. And how easy and pleasant it will be to move and live after these changes in your figure.

Training mode. For those who are ready for more

Pool

If you have the opportunity to go to the pool and swim, you should swim.

To warm up your muscles before a swim, you can do:

• push-ups 15-20 reps;
• swing your arms for a minute;
• stretching.

Duration: 45 minutes on average.

Alone in the gym

Fractional nutrition gives strength for the calm functioning of the body. And strength training uses up energy stored in fatty tissues. Therefore, active exercise will help you lose excess weight faster.

Almost every fitness center gives beginners a free lesson with a trainer. He will show the simulators and explain the technique. It’s better to buy several classes: the trainer will create an individual program and provide equipment. This will help you avoid injury and lose weight faster.

Group classes at the club

This is when several people study according to a certain program. For beginners, the “full body” program is best suited, where all major muscle groups will be worked out in each workout. You will learn how to perform squats, push-ups and lunges with proper technique and apply the skills further by training on your own.

Crossfit

A consistent step-by-step system of preparing the body for intense exercise. CrossFit includes the most difficult non-contact sports:

• Weightlifting,
• Athletics,
• gymnastics,
• triathlon,
• weight-lifting.

CrossFit will be difficult for unprepared people. It is better to spend six months on fitness and studying the technique of basic movements, which will give a good foundation and prepare the joint-ligamentous system and cardiovascular system for more serious loads.

Basic principles of healthy weight loss

Don't lose weight quickly

This is a long process that will require a lot of time and energy. At first, you will feel discomfort due to changes in habits, nutrition and daily routine. Hold on and keep a diary: every week, enter measurements of the weight and volume of problem areas. Tracking positive changes and dynamics encourages you not to give up what you started.

Don't expect results right away. Wait later, but what?

Set a clear goal

“Losing weight” is a short-term and not particularly inspiring goal. But desires in the spirit of “run a marathon in a year, lose 5 kilos and fit into your favorite jeans” are more suitable. Even if in the end there will be no marathon.

Set long-term goals

Lose weight alone

Don't look for a weight loss partner. It can break and lead you astray. You can find like-minded people, discuss progress with them and share advice, but don’t forget that achieving your goal depends only on you.

Don't join group weight loss groups

Why you can’t lose 10 kg in 7 days

There are a lot of tips online on how to lose weight in a week without sports. As a rule, advisors offer miracle diets that promise that with their help you will fit into your favorite dress or jeans in just 7 days. However, it is important to understand that this is deception or self-deception, because even if you completely stop eating, it is physically impossible to lose 10 kg in a week. If somehow you succeed, immediately seek medical help: there is an acute disease or pathology that destroys the body.

What happens when you try to lose 10 kg in a week? To begin with, it is worth saying that it is not adipose tissue that is the first to “leave” from the body, but liquid. It can weigh up to 3 kg. Dehydration explains the “miraculous” effect of some diets: due to fluid loss, the number on the scale immediately decreases by 2-3 kg, and it seems that dietary restriction is working. However, this is an illusion. On a strict diet, you will experience the following signs of exhaustion:

• nausea;
• dizziness and fainting;
• nervousness and irritability;
• constant fatigue and fatigue;
• exacerbation of chronic diseases;
• indigestion and stool disorders.

If you try to “delay” a strict diet for a month, of course, you will lose weight. But the functioning of the stomach, liver and kidneys will also be disrupted, the nervous system will suffer, and possibly the heart and blood vessels. Let's say that with the help of a strict diet you lose 10 kg in less than a month. This is a huge stress for the body, to which it will respond in the future... by building up fatty tissue. And if before the diet you weighed, for example, 75 kg, six months after stopping the diet the scales will show 85-90 kg.

Another mistake that is often made in the pursuit of a thin waist is overtraining. This is a condition when the body does not have time to recover after physical exertion, so its resources begin to deplete. Overtraining is familiar to many people who run, swim, and strength train. It makes itself felt by drowsiness after exercise, increased heart rate during activity and lack of athletic progress, as well as low immunity.

The easiest way to overtrain yourself is to train a lot and rest little. What people who want to lose weight often do. You can bring yourself to exhaustion at home, you don’t have to go to the gym. To do this, you can exercise every day without changing your activity or taking breaks. This way you can really lose 10 kg, perhaps even in a month. But you won’t be able to maintain the result. Constant exhaustion is life-threatening, and once the body recovers, it will respond to prolonged stress by gaining weight.

Now that you know what not to do, it’s time to tell you how to lose 10 kg correctly.

Memo

1. 70% of success in losing weight depends on proper and healthy nutrition.
2. Do not be tempted to go on a short-term crash diet - its consequences can greatly harm the body and metabolism
3. Keep in mind the proportion of BZHU and the approximate calorie content of your diet
4. Choose any type and direction in sports, the main thing is not to sit still and be active
5. Write down a clear goal, clearly imagine yourself in the body you dream of, and let this image accompany and spur you on all the way.

Losing weight seems difficult when you don’t know which way to approach it and where to start. In fact, everything is simple. Do you want to get rid of excess weight without exhausting workouts, nerves and tension?

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