How to lose weight in a month – is it a reality or a myth ?. What can you expect in 30 days.
Scientists have long proven that any type of rapid weight loss has an incredibly harmful effect on the body. Moreover, after the end of the weight loss cycle, the chances of gaining weight again are very high .
Ukraine , Ukraingate , 23 , January , 2022 | Health
What for a person will look like a desire to make a sports figure and burn excess fat, the body perceives as a real hunger and stress. As a result, the protection mechanisms will be applied to the entire coil and the fat burning process will be slowed down or stopped altogether.
However, if done correctly, you can get great results that do not go against health. This is difficult from a psychological point of view, because you have to overcome the urge to eat and exhaust yourself with hard training, but such a fee for the desire to get the desired result in the shortest possible time.
What can you expect in 30 days?
The first thing to start with – forget about any magazines or courses that promise you a full recovery in a couple of weeks. This is unscientific, contrary to physiology and just a hoax aimed at your finances (because you have already bought a magazine or paid for the program).
World-class experts such as Jim Stoppani say that it is possible to lose weight fast, but it will require incredible effort and careful planning of each meal for 30 days.
It is also important to have a clear goal for which you want to force the result. Without it, most people will give up very quickly, because the 30-day program is a great burden on both body and mind.
What could be a good reason?
The desire to bring yourself to summer, when time is lost and the athlete begins to practice in April;
Before the wedding;
For various photo shoots;
Before important events.
The main thing is that the desire to lose weight quickly was not laziness and unwillingness to exhaust yourself for a long time with diet. Otherwise, it is better to give this process 2 months, but lose weight without possible harm to health. On average, healthy weight loss is usually 1 kg per week, but the acceleration of this figure to 1.5 and even 2 kg per week is quite possible.
Important recommendations and main mistakes
If you just want to eat buckwheat porridge or any other product for a monodiet, thoughtlessly approaching the case, you can immediately abandon the idea of losing weight quickly and successfully. This mode is a real hunger, which will lead to only one thing – after getting out of this state you will gain weight very quickly. This is one of the main mistakes of all people who go on a diet.
What does it take to approach the case correctly? Mandatory conditions include:
Count the number of calories consumed, roughly understand the amount of protein, fat, carbohydrates (BH) eaten per day;
Do cardio 6 days a week (2 low-intensity sessions, 2-3 HIIT and 1 long-term medium-intensity cardio session), as well as 3-4 strength training sessions per week. One day should be entirely devoted to rest;
Apply unloading days. Alternation gives good results and reduces the burden on the psyche. For example, 1 lunch a week you can dedicate to any product, even pizza (but in moderation). Other days alternate low and very low carbohydrate intake;
Eat only songs of protein sources, useful fats in small quantities and only slow carbohydrates (all fast carbohydrates should be excluded, even after exercise);
Drink enough water;
Avoid monotony in food. The diet must include fruits, vegetables, some cereals (except rice). Eat plenty of lean meat (chicken or turkey breast, beef). Get the rate of fats from vegetable oil and nuts (in minimal quantities).
What you can never do if you want a quick result:
To deceive yourself about the food you eat, to compromise in the style of “now I’ll eat something harmful, and tomorrow I’ll burn extra calories with extra cardio”;
Strongly reduce calories if the weight loss process has slowed down. Instead, it is much more effective to give the body a rest for 1 day and make a day off, it will restore metabolism and again lead to active fat burning;
Make cardio monotonous. It is necessary to use not only running, but also an exercise bike, plyometric exercises, strength exercises with a minimum of weight and in repeated mode, rowing, elliptical trainer and more.
In general, it is important to understand that the desire to lose weight in a month will be successfully realized only if you lose 6-8 kg in 30 days. Even the most experienced athletes will not be able to remove more fat.
It is also important to understand that it is about eliminating fat and maintaining muscle mass, and not about general weight loss, when the main task is to reduce the number on the scales.
Source : Ukrgate