How to lose weight in a month: scheme and instructions

effective weight loss

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

5 golden rules to follow for the next 30 days

Drink water

drinking water against gaining weight

Perhaps no one will be surprised, as we advise you to drink 1.5-2 liters of water a day, in addition to tea, coffee, compotes and drinking yogurt. Start each morning with a glass of clean water. Take a bottle of water for work and put it next to you so you don't forget to drink. It will become a habit in a few days. But remember that you can drink at least an hour after a meal.

Eat right

healthy eating

If you want to get into your favorite dress, cross out sweets, bread, fast food, fatty, fried foods from your diet. All this is better to replace with fruit, baked goods and vitamin salads. If you can't last long without a cake, you are allowed to eat a piece of dark chocolate. And yes, go to the city store. On an empty stomach, you run the risk of being tempted to eat foods that contradict the principles of proper nutrition.

Follow the mode

fruits that melt fat

Breakfast, lunch and light dinner should be moderate. Among the main meals include small snacks: protein shakes, dried fruits, homemade yogurt, diet bread, low-fat cheese, fruits and vegetables. This way the body will not panic and will try to store fat for the future.

Proper weight loss is a pound a week. That's about 4 kg per month.

Move

weight loss

If you do not exercise in specialized gyms, try to walk every night and generally whenever you have time for sports, or perform a specific exercise program at home. Do not stay too long at work. Get up and walk around the office every 20-30 minutes, as strange as it may seem to your colleagues. When you move, the body comes to life, gets rid of excess reserves and is enriched with oxygen.

Measure your parameters and monitor the weight loss process

easy weight loss

Make yourself a gift that you have switched to a healthy lifestyle that will help you get better. Enjoy the process and maintain a positive attitude. Take a picture, weigh yourself and measure the basic parameters of the body before the start of the course to evaluate the results of your efforts.

Fitness program

You can do the exercises every day, but it would be best to take breaks between workouts so that your body has time to recover. The training is suitable for both women and men.

Warm up first: running on the spot, torso to the right and left, squats (10-15 times) and random arm movements.

Then move on to the basic workouts. At the beginning, each exercise is done in 2-3 series of 10-20 repetitions. Pause between series no more than two minutes. Gradually the load increases.

1. Classic abdominal presses

Starting position - lying on your back. Fix your hands behind your head or tightly on your chest. Raise your elbows to the side. Bend your legs slightly at the knees at an angle of 45-60 degrees and lift up.

Now start raising your head. Stretch your chin to your chest. Reach the maximum possible point for you and return to the starting position. If you find it difficult, go to the sofa and put your feet on it. Well, or just bend your legs at a 90 degree angle.

weight loss exercises

2. Lateral body lift

Lie on your side, lean on your elbow. Then lift the body so that you get an absolutely straight line without sagging and protruding parts. In this case, you should not feel pain, only tension. You need to do the exercise with each hand.

When the bar is completed for the first time, it is recommended to start with short workouts - no longer than 30 seconds. The time should increase gradually.

90 days diet

3. torsion

Lie on the floor, bend your knees slightly. Slowly lift your body and begin twisting first on one side and then on the other. Try placing your elbow on the opposite knee.

Don't lie completely on your back at the bottom. Keep two inches off the floor. This way you maintain muscle tension and train them more effectively. Remember to keep your hands behind your head.

exercises for a perfect figure

4. Boat type exercise

Lying on your stomach, lift your chest and outstretched legs as high as possible. The hands at this time lie next to the body. Then stretch your arms forward and for five deep breaths exhale, maintain the accepted position. Put your hands behind your back, grab your ankles and try to swing back and forth.

how to make a perfect body

Butt and thigh training

1. Pelvic lifts

Lie on your back, bend your knees and place your hands on your body with palms down. As you exhale, raise your hips and buttocks to the maximum possible point (this usually gives strong muscle tension). At this point you need to fix for a few seconds. Your back should stay straight. As you inhale, slowly return to the starting position.

butt exercises

2. Turn back

Get on your knees and rest your forearms on the floor. The back should be straight, bend slightly at the bottom of the back, looking forward. Then take a breath and move one leg back, fixing it at the top for a few seconds. Return to the starting position as you exhale.

tightening the thighs

3. Bending the hips

Lie on your right side, lean with your right hand on the floor, place your left 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 tip of your right leg towards you and raise it to the maximum possible point. Then return your legs to their original position.

Note! The exercise should be done on both legs!

muscle strain

4. Squats

Stand up straight, feet shoulder-width apart, arms outstretched. Slowly start squatting. Lower your butt as if there is a chair behind you that you can sit on, that is, to the level where your thighs are parallel to the floor. Now get up slowly, controlling every movement.

abdominal tightening exercises

Exercises to lift arm muscles

1. Leg push-ups

Get on your knees. The distance between the palms should be slightly greater than the width of the shoulders. From the lower point, start lifting your body, leaning on your arms and knees, but at the same time keep your feet on the weight and pull it up. If it is difficult, you can do push-ups with your legs bent at the knees.

tightening of the arms

2. Rock Climber Exercises

The body should be in a straight line, legs and buttocks tense. Bend your right leg at the knee and pull it towards your chest. Rest your feet on the floor, then return your feet to their original position. Repeat with the other leg.

Exercise for beautiful ankles

Stretching Exercises

This exercise is used for stretching before and after a workout.

1. Butterfly

Sit on the floor, bend your knees and press one foot against the other. Spread your knees and place your palms on them. Gently press them, press your knees to the floor, trying to make full contact over the entire outer surface of the foot. Hold for 10-15 seconds and release the pressure.

Stretching exercises

2. Pharaoh

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

fitness program

3. The cat

Get on all fours, relax your body. Hold your poses for 15 seconds. Then bend your back and look up. Hold this position for 15 seconds.

exercises for a cat figure
diet program

4. Reverse

Lying on your back and bending your legs, try to touch your chin to your knees, or your knees to your chin :). At the same time, wave your arms around your legs. This stretches all parts of the spine.

Exercises are recommended to be done every day. It is recommended to do it as many times as you are old.

tightening the legs

Consciously perform all the exercises. Try to feel how your muscles tighten and work. Take your time. If you are tired, allow yourself a 5-minute break, walk around the room, drink clean water and continue training.

At the end of the session, inhale and exhale deeply, lie still for a few minutes, resume breathing. Smile. Today you have become even more beautiful!

Also try this workout from the video below:


What our menu should include in the next 30 days

To lose weight in a month, you need to eat partially, balanced and consume high quality foods. Never starve, but do not overeat.

To do this, focus on the taste of the food, its aroma, texture. Eat slowly and thoughtfully, without being distracted by a TV, computer or book. This will give you enough and less food at the same time.

Overeating is partly a result of stress and longing for good emotions. Try to spend your free time as varied as possible. Meet friends, make your favorite hobbies. After work, try to relax, take a bath, release your thoughts and concentrate on your loved ones.

We at LW Fashion offer you eight options for each meal. Combine them as you wish. But remember a few rules:

1. It is better to completely eliminate salt from the diet or reduce its consumption. Salt retains water, which means it prevents the body from eliminating toxins.

2. The sauces on the market are high in calories and contain many artificial additives, and spices can stimulate the appetite. Therefore, it is better to cook both homemade sauces and spices.

3. Among the drinks, in addition to pure water, give preference to green tea (but do not overdo it!), vegetable and fruit juices. Limit the consumption of coffee drinks (latte, cappuccino, etc.), bottled juices and tea with sugar.

4. Remember that alcohol is a high-calorie drink that stimulates the appetite. It is acceptable to drink half a glass of good wine once a week.

Breakfast

1. Oatmeal and some dried fruits, low-fat milk and fruit.

2.Vegetable salad with olive oil. Warm sandwich with wholemeal bread.

3. Oatmeal with a spoonful of raisins.

4. Boiled buckwheat with a tablespoon of vegetable oil.

5.Fried eggs, large tomato, cheese and sandwich with brown bread.

6.Fat-free cottage cheese mixed with parsley, radishes and herbs.

7. Buckwheat with boiled chicken, lettuce.

8.Fat-free cottage cheese mixed in a blender with banana.

First Breakfast

1.Fruits or crackers with cheese.

2.Fat-free cottage cheese, fresh or frozen fruit.

3. One cup of kefir (1% fat) and two cereals.

4. An apple, low-fat cottage cheese.

5.Fruits or crackers with cheese.

6. Low-fat cheese and diet bread.

7. One boiled egg and a glass of vegetable juice.

8. Mozzarella, ripe tomatoes with basil.

Lunch

1.Chicken and vegetable soup. Sliced ​​tomatoes, cucumbers, peppers, onions and lettuce with olive oil.

2. Broccoli baked with cod. Fresh lettuce leaf.

3. Boiled, stewed or roasted skinless chicken breasts with cooked rice. Light vegetable salad.

4. Boiled beef with potatoes. Tomato and feta salad

5. Boiled beef. Salad of green onions, tomatoes and olives, sprinkled with lemon juice.

6.Vegetarian soup with a slice of second class bread. Vegetable salad seasoned with olive oil.

7. Low fat grilled fish and boiled potatoes. Greens salad seasoned with lemon juice.

8. Roast liver with buckwheat garnish. Chopped vegetables.

Breakfast

1. One cup of yogurt (2.5% fat) and two cereals.

2.Oatmeal cookies, green tea.

3.Natural yogurt (1.5% fat), diet bread.

4.Fatless fat with honey.

5. Low-calorie yogurt, a few oatmeal cookies.

6. Boiled egg, tomato.

7.Kefir with brown bread.

8. A glass of yogurt to drink.

Dinner

1. Roasted peppers stuffed with brown rice and minced beef. Cherry tomatoes with soft cheese and some greens.

2.Fish fillet with vegetable garnish. Natural yogurt.

3.Grilled or stewed low-fat fish. Greens salad seasoned with lemon juice.

4.Salmon with rice garnish. Slicing tomatoes.

5.Omelet of two low-fat milk, tomatoes and onions.

6. Casserole with cheese, low-fat beef and vegetables. Second class sandwich bread and pink salmon.

7. Fish stew. Greens salad seasoned with lemon juice.

8. Boiled or roasted beef. Fresh cabbage salad.

Strictly following this menu and exercising, you can lose 2-4 kg. Set yourself that now your credo is a healthy lifestyle, a calmer attitude to stressful situations. Love each other and be healthy!