There is good news, in 4 weeks you can get rid of any the number of kilograms. From the article you will learn how much kg can lose weight in a month and how to get rid of excess weight, to achieve maximum results and not harm your health. You need to clearly understand that weight that can be lost in thirty days very much depends on the weight of the person, his age and methods, which he will use. And the first 5-10 days often go away excess weight in the form of water or even muscles. Fat starts to burn not immediately, especially if a person loses weight only on a diet, without adding physical activity.
What maximum weight you can lose in 30 days will depend on what calorie deficit you created and how much energy you spend additionally, due to weight training, interval cardio and other loads. It’s always easier at the start and it takes more weight, but the last kilograms of fat leave body with difficulty. There already have to resort to alternating diets, for example, low carbohydrate, BEAD, protein diet or use cheat codes, refids.
In this article, you will learn how much excess weight. really can be removed in 30 days, how to achieve this without harm to health and stay in good shape for a long time time.
I could say that all you have to do is buy miracle tea, a super simulator, a training program that tells you how much you can lose weight per month without any diet, doing exercises of 20 or even 8 minutes a day and spending less effort than necessary so that you can eat anything again, and with this losing 20 kilograms.
That would be life, right?
But you yourself have guessed that this does not happen.
- How much can you really lose weight in 30 days?
- What is the maximum weight you can lose in such a period?
- Weight loss is not a linear process
- Instead of goals for 1 month, use the control method points
- How to lose a certain weight in a month and not gain it again – 3-step program
- Step # 1: Create a Calorie Deficit
- Step # 2: Tidy up the macro (and micro) elements
- Step # 3: Expectations Must Be Realistic
- So what is the implacable truth?
- How much can you really lose weight in 30 days?
- What is the maximum weight you can lose in such a period?
- Weight loss is not a linear process
- Instead of goals for 1 month, use the control method points
- How to lose a certain weight in a month and not gain it again – 3-step program
- Step # 1: Create a Calorie Deficit
- Step # 2: Tidy up the macro (and micro) elements
- Step # 3: Expectations Must Be Realistic
- So what is the implacable truth?
How much can you really lose weight in 30 days?
The fact that you put the question this way means that you think wrong.
If you ask “how many kilograms can you lose weight in one month, “you essentially say,” I want all this nonsense to weight loss ended as quickly as possible “and do not think about how do not harm the body.
And this, of course, is understandable.
At the very beginning, no one wants to diet and do exhausting exercises.
These classes are not one of those that are easy and effortless.
But if you are looking for a way to lose maximum weight in 1, 2, twelve months etc …
… that means you don’t want to make an effort after of how the designated period ends.
You’re kind of telling yourself: “Well, well, the next 30 days I will train six times a week and eat one salad. ”
But we all know what will happen after these thirty days.
Everything will go downhill.
You will again begin to allow yourself harmful eating habits, stop working and be surprised to find that all that would be dropped, will return in a few days.
But is it really so surprising?
You set yourself up, from the very beginning.
Deep in your soul, you knew you couldn’t support such crazy pace of classes and diet for a month.
What is the maximum weight you can lose in such a period?
The rate of weight loss will vary greatly factors ranging from age and starting weight to the way of life.
Video: how much can you lose weight? For a week, for three months ..
This is what you can really expect if you are just starting to live by weight loss plan:
The more you are overweight, the more you lose in yourself the beginning.
If overweight is, say, 50 kilograms, then in the first month you can lose 10 kilogram.
Just because you have it, overweight, a lot.
Plus you will lose a lot of water.
But if you are already smart enough and you need to remove five kilograms, most likely you will lose hardly 1 kilogram.
Most people will be able to lose half a kilogram – a kilogram in 4 weeks.
Please note: I just say “kilogram”.
Because we are not talking about pure fat.
The first week you will lose more water, then the pace will drop to 0.5 – 1 kg per week.
When you get to the last kilos you need reset, the pace will decrease on average to 200 grams per a week.
Weight loss is not a linear process
No matter how much we want it, weight loss is not a process. linear.
This means that you will not lose 500 grams per week on for 12 weeks until you reach your goal.
There will be a week when you can get rid of a kilogram of weight, and then two weeks when it is not possible to reset anything.
The secret is to continue to act methodically and trust the program.
30 days is not enough time to see changes in your body.
Sorry if I just broke all your hopes, but 30 days not even nearly enough to notice any significant changes, even if the food is as correct as possible.
I am not saying that there will be no results.
But seriously, what did you expect in 30 days?
Professional fitness models work for 20 weeks to bring yourself in a salable condition, but you want the same for thirty days?
Do not tell, the person is not so arranged.
Instead of goals for 1 month, use the control method points
Attempts to find out. how much you can lose weight for 4 weeks and lose this weight in 30 days) do not work because you do not focus on developing image-forming habits of life.
That’s why people who are trying to lose weight for the wedding or alumni meeting, immediately lose weight back.
They are so eager to quickly get in shape that they have neither no idea what to do when the date will pass.
How to overcome this barrier?
Use the checkpoint method for 1 month.
Monthly milestones relieve you of psychological the pressure created by the need to reach some crazy goals by the end of the month.
They help to more rationally distribute mental energy and give you a sense of achievement after every spent period.
For instance:
1 month goal: “I need to reset 5 kilogram”.
Milestone for 1 month: “I will eat healthy foods and stay within your daily calorie intake. ”
Purpose: “I will not eat sugar.”
Milestone: “I will reduce consumption sugar and focus on staying within the daily allowance calories. ”
Goal: “I will spend 2 hours in the gym 6 once a week”.
Checkpoint: “I’ll go to the gym like at least once this week, then 2 times the next, and 3 after two weeks. I will continue to do while improvements. ”
As you can see, the point here is to do gradually increasing steps toward the goal instead try to lose everything superfluous in a month, and fly in asphalt, as is the case with most.
Total: Use monthly milestones to build up pace and achieve lasting results.
How to lose a certain weight in a month and not gain it again – 3-step program
We have prepared for you a three-step plan in order to lose weight without health damage per month for a certain amount of kilograms and remain at that weight all my life.
Step # 1: Create a Calorie Deficit
The cornerstone of any diet is a calorie deficit. It means, that in order for weight loss to be effective, you need consume less calories than you burn.
Most people will find the calories you’ve got from multiplying their own weight in kilograms by 20-25.
In order to remove a couple of kilograms without harm to health, the resulting number needs to be slightly reduced.
If you want to lose weight faster, multiply by 20.
However, keep in mind that the lower the amount consumed calories, the harder it will be for you, as it will increase hunger.
Step # 2: Tidy up the macro (and micro) elements
Macronutrients are protein, carbohydrates and fats.
In order to maintain muscle mass and cope with hunger, you need to strive to consume at least 1 gram of protein per kilogram your own weight if your level of physical activity relatively low.
If you work with heavy weights, as I recommend in my Superhero Shredding 2.0, you need to increase this figure somewhere up to 1.5 grams.
Step # 3: Expectations Must Be Realistic
This is undoubtedly the most important step in the whole undertaking.
Most people already know that in order to lose weight, you need to eat less crappy food and exercise more.
What 99% of people fail is to stop fantasizing wasted, stop being lazy and stop whining when it comes to business.
Excuse me, but that is, that is.
Anyone can set and even achieve the goal of losing a pair kilogram per month, but who can continue to work for 6-12 weeks? Or 6-12 years old? Or even just ask how much can I lose weight in 2 months?
Most are not capable of this.
And that is why realistic expectations are important.
You can not expect a miracle in a short time. The sooner you realize this, all the better.
So what is the implacable truth?
And here’s the thing:
- If you have a mood from the category: “How can I lose weight without special effort? “, without the same sport or just not eat after six, but in the same time until 6 pm there is everything in a row, you are already in flight. You never get overweight unless you approach it systematically and in the long run, striving not to harm health.
- Stories of people dropping 15 or more kilograms per month, almost always turn out to be fiction, unless these people suffered from extreme degrees of obesity.
- Weight loss is a non-linear process. You always lose more in at the beginning, then the pace decreases if you ask how many kilograms can be reset in a week at this pace, you will find out that a kilogram from strength, and in the end everything slows down to almost invisible quantities, so that the weight will be thrown off extremely slowly. Is always.
- Stop looking for the notorious “secret formula” that allows lose weight in a week. It does not exist. Same as quick ways to become a millionaire or find the perfect girl who was would be sexy, smart and kind at the same time: just forget about this one. All you need is perseverance, consistency and determination get what you want, even if it’s long, and not just lose weight per month by 10 kilograms, then gaining weight.
What problems did you encounter while trying to lose weight? Give know me by leaving a comment below. I will be happy to help.