How to lose weight in a month: user manual

How to lose weight in a month

Forget about strict diet and grueling workouts. Our body is a very flexible system that is sensitive to the slightest change in their traditional way of life. In order to lose a few pounds is not difficult.

5 iron rules for the next 30 days

  1. To drink per day 1.5–2 liters of water, in addition to tea, coffee, fruit drinks and drinking yogurt. Every morning starts with a glass of clean water. Take the job bottle of water and put beside him, other to drink. Just a few days it becomes a habit. But remember that you can drink at least an hour after eating.
  2. Cross out from your diet sweets, bread, fast food, greasy fried food. It is better to replace with fruit, pastries, dishes and salads-vitamin. If not sweet it is very sad, you have the opportunity to eat a piece of dark chocolate. And Yes, go to the store just full. On an empty stomach, you risk to fall into the food, which is contrary to the principles of proper nutrition.
  3. Breakfast, lunch, and light dinner is to be one and the same time. Between meals add small snacks: protein bars, dried fruit, homemade yogurt, diet bread, low-fat cheese, fruit and vegetables. So the body panic and try to store fat for future use.
    Proper weight loss is a pound a week. It's 4 pounds a month. Yes, you will lose weight slowly, but will soon. And this is a big plus.
  4. Move. If you are doing sport in specialized clubs, try every evening, to walk and do some exercises at home. Do not linger in the workplace. Every 20-30 minutes get up and walk around the office. When you exercise, your body comes to life, gets rid of the excess inventory and is enriched with oxygen.
  5. Forget what you will lose weight. Give yourself installation that you switched the healthy lifestyle that will help you become better. Enjoy the process and maintain a positive attitude. Take a picture, weigh yourself and measure the basic parameters of the body, before you start the course, to evaluate the results of your efforts.

Fitness program

Fitness program for weight loss

Do the exercises every other day, so your body has time to recover. Suitable for women and men.

First, do a warm-up: Jogging in place, bending the upper body to the right and left, squat (10-15 times) and arbitrary swings hands.

Then go to training. Initially, each exercise is performed 2-3 sets of 10-20 repetitions. The break between sets longer than two minutes. Gradually, the load is increased.

Unit flow press

1. Classic sit-UPS

Starting position — lying on his back. Hands secure behind the head or in the chest. Elbows, spreading them apart. Leg slightly bend your knees 45 to 60 degree angle, and lift above the floor.

Now start to lift his head. Pull your chin to your chest. To reach the highest possible point for you and return to the starting position. If it is difficult, move to the couch and put his feet. Well, or just bend the legs at an angle of 90 degrees.

2. Side plank

Lying on the ground on the other side, lean on elbow. Lift the body so as to obtain a perfectly straight without sagging and protruding parts. In this case, you should not feel pain, only excitement. You can do the exercise both hands alternately.

When in the bar the first time, it is recommended to begin with short training sessions — no more than 30 seconds. Time should be increased gradually.

3. Twisting

Lying on the floor, slightly bend the knees. Slowly lift the body and start twisting first in one direction, then the other. Try to touch your elbow to the opposite knee.

At the bottom is all the way down the back. Like two inches from the floor. So you can keep the tension of the muscles and the more efficiently they operate. Remember to keep your hands behind your head.

4. Boat

Lie on your stomach, lift the chest and extend the legs as high as you can. Hands this time, are located along the body. Then stretch your arms forward five deep breaths should accept the position. Bring your hands behind your back, grasp the ankles and to try a little swinging back and forth.

Stop pumping buttocks and thighs

1. Raise the hips

Lie on your back, bend your knees and put your hands along the body, palms down. On the exhale, lift your hips up as far as possible (usually gives a strong muscle tension). At this stage you need to lock for a few seconds. The back should remain straight. On the exhale slowly return to starting position.

2. Leg swings back

Get on your knees and rest your forearms on the floor. Back straight, slightly bend at the waist, look ahead. Next, inhale and bring the legs back and secure it at the top for a few seconds. On the exhale, return to starting position.

3. Bring the pelvis

Lie on your right side, right hand on the floor, to the left put on the waist or on the floor. Right leg straight, left bent at an angle of 90 degrees. The Toe of the right foot and pull the highest possible point. Then return the leg to the starting position.

Exercise must be done on both legs.

4. Squats

Stand straight with your feet shoulder-width apart, arms extended forward. Slowly begin to squat. Lower your buttocks, as if you have a chair to sit on, that is, the level where the thighs are parallel to the floor. Now, slowly stand up, monitoring every move.

Block braces the muscles of the hands

1. Pushups on one leg

Get on your knees. Take the emphasis lying down, placing his hands under the upper part of the chest. The distance between your hands should be slightly wider than shoulder width. From the bottom point, begin to raise the body leaning on his hands and knees, but keep your feet on the weight and pull it up. Press and buttocks tense. If difficult, you can do push-UPS knees to the feet.

2. Climber

Make the bar. The body should be kind of straight, the abdominal muscles and buttocks tight. Right leg bend at the knee and pull to chest. Put the tip on the floor, then return the leg to the starting position. Repeat the same with the other leg.

To prevent stretch marks

This unit can be changed by adding different exercises to stretch before and after exercise.

1. Butterfly

Sit on the floor, bend your knees and push one leg to the other. Spread your knees apart and place them in the palm of your hand. Gently push them keep your knees to the floor, trying to achieve full contact with the entire outer surface of the foot. Hold for 10-15 seconds and release the pressure.

2. Pharaoh

Sit on the Mat, right foot drag, and bend your left knee and drop right in. Then turn your torso to the left and put your elbow right hand left knee. Hold this position for a few seconds.

3. Cat

Get on all fours, slouch struggling. Save the accepted position for 15 seconds. Then arch back and look up. Hold this position for 15 seconds.

4. The ride back

Lie on your back and bent legs, trying to get chin to knees, and knees up to his chin. While you are waiting, clasping his legs with his hands. So stretch all parts of the spine.

Exercise is recommended every day. Preferably as many times as years.

All exercises done consciously. Try to feel how tense the muscles work. Take the time to. If you're tired, give yourself a 5 minute break, walk around the room, take a SIP of clean water and continue training.

In the end, deeply inhale and exhale for a few minutes to lie still, catch your breath. Smile and Pat yourself on the back. Today become even more beautiful!

Menu for a month

menu for weight loss

Lose weight in a month, you need to eat fractionally, fairly and uses high quality products. In no case did not starve, but not to eat too much.

You can do this, focus on the taste of the food, its taste, the consistency. Eat slowly and thoughtfully, without being distracted by the TELEVISION, computer or book. So that you can be satisfied with less food.

Overeating is partially stress-related eating and longing for the bright emotions. Try to avoid varied spending free time. Meet friends, think about your favorite hobby. The day after, try to relax, take a bath, to release the thoughts and focus on the family.

Lifehacker offers eight options for each meal. Combine them as you want. But remember a few rules:

  1. Salt is better to remove from the diet or reducing consumption. Salt retains water, and thus prevent the body to eliminate toxins.
  2. Store-bought sauces have a high calorie content and contain many artificial additives and spices can excite the appetite. Therefore, it is better to prepare meals and spices.
  3. From drinks, as well as pure water, to give preference to green tea, vegetable and fruit juices. Limit your intake of coffee drinks (latte, cappuccino, and so on), buy a juices and tea with sugar.
  4. Remember that alcohol is a high calorie drink, stimulating the appetite. It is acceptable to drink half a glass of good wine once a week.


  1. Cereal and dried fruit, low-fat milk and fruit.
  2. Vegetable salad with olive oil. Hot sandwich with whole wheat bread.
  3. Oatmeal spoon of raisins.
  4. Boiled buckwheat with a tablespoon of vegetable oil.
  5. Scrambled eggs, a large tomato, a sandwich with cheese and black bread.
  6. Low-fat cottage cheese, mixed with parsley, radishes and greens.
  7. Buckwheat with boiled chicken, lettuce.
  8. Low-fat cottage cheese, mixed in a blender with the banana.

The first bite

  1. Fruit or crackers, cheese.
  2. Low-fat cottage cheese, fresh or frozen berries.
  3. One glass of kefir (1% fat) and two grain bread.
  4. One Apple, low-fat cottage cheese.
  5. Fruit or crackers, cheese.
  6. Low-fat cheese, and diet bread.
  7. One boiled egg and a glass of vegetable juice.
  8. Mozzarella, ripe tomatoes Basil.


  1. Chicken soup and vegetables. Chopped tomatoes, cucumbers, bell peppers, onions and lettuce with olive oil.
  2. Broccoli, baked cod. Fresh leaves of salad.
  3. Boiled, stewed or baked chicken breast without skin, with boiled rice. A light salad of vegetables.
  4. Veal with potatoes for a couple. Salad with tomatoes and cheese.
  5. Braised or boiled beef. Salad with green onion, tomatoes and olives, sprinkle with lemon juice.
  6. Vegetarian soup with bread. Vegetable salad, dressed with olive oil.
  7. Lean fish, grilled and boiled potatoes. Green salad dressed with lemon juice
  8. Braised liver with a side dish of buckwheat. Vegetable cutting.

Another snack

  1. One Cup of sour milk (2.5% fat) and two grain bread.
  2. Oatmeal cookies, green tea.
  3. Natural yoghurt (1.5% fat), diet bread.
  4. Low-fat cottage cheese with honey.
  5. Low-calorie yogurt, some oatmeal cookies.
  6. Boiled egg, tomato.
  7. Kefir with black bread.
  8. A glass of drinking yoghurt.


  1. Roasted peppers stuffed with brown rice and minced meat. Cherry tomatoes, soft cheese and some greens.
  2. Fish fillet with a side dish of vegetables. The natural yogurt.
  3. Grilled or steamed lean fish. Salad greens dressed with lemon juice.
  4. Salmon as a side dish to rice. Sliced tomatoes.
  5. An omelet of two proteins with low-fat milk, tomato and spring onion.
  6. Casserole cheese, lean beef and vegetables. Sandwich bread, second-degree pink salmon.
  7. The fish stew. Salad greens dressed with lemon juice.
  8. Stewed or roasted veal. Fresh cabbage salad.

Strictly stick to this menu and doing physical exercises, you can lose 2-4 lbs. Tune, now, that a healthy lifestyle, a more relaxed attitude in stressful situations — credit. Love yourself and be healthy!