Everyone who decides to lose weight wants to do it as quickly as possible, especially if the opening of the beach season, a wedding or another important event is coming up. And in a month you can do quite a lot to get the desired shape. But you need to know when to stop.

Below we will tell you: how many kilograms you can lose in a month without harming your body, how not to become a hostage to diets and not allow the “withdrawal effect” with extra kilos quickly returning, and what exercises will help you achieve results as quickly as possible.

How can you lose weight in a month?

Losing weight is always stressful for the body. And in order for it to happen without harm to health, you should lose no more than four kilograms per month. And ideally about two.

This will allow the body to gradually get used to the new diet and use its own fat as an additional source of energy.

With rapid weight loss with hot yoga over the mat gracify.co.uk/exercise-mat-vs-yoga-mat/, muscle mass melts away along with the extra kilos. And a decrease in muscle mass entails a decrease in the need for food. Since fat uses 9 times less energy than muscles. Consequently, even your reduced diet becomes excessive, and excess energy begins to be deposited again as fat.

Losing five or more kilograms, in addition to a deterioration in metabolism and the appearance of problems with the digestive tract, can lead to the appearance of stretch marks and sagging skin on the body.

Why you can't fast, i.e. reduce your diet by more than 25%, the yo-yo effect
When planning to lose weight, you should not abruptly change your diet or go to extremes by resorting to fasting. Refusing food can cause irreversible harm to an unprepared body.

First of all, fasting causes problems with the digestive system. Lack of fiber provokes constipation, and accumulated toxins poison the body and can cause nausea and vomiting.

People suffering from chronic diseases experience worsening painful symptoms.

Lack of nutrients leads to deterioration of brain function and affects the condition of the skin and nails.

In order to lose weight, you need to reduce the caloric content of food. But to avoid the consequences listed above, you should reduce your calorie intake by 10-20% to prevent the "yo-yo" effect.

The yo-yo effect occurs when diets are used incorrectly. A sudden refusal to eat (going on a diet) leads to weight loss (mostly muscle loss), and returning to a normal diet leads to the fact that the place of destroyed muscles is taken by fat, thereby stimulating weight gain.

You can avoid the yo-yo effect by reducing your caloric intake by no more than 20%, including more proteins, vitamins and microelements in your diet, and combining your diet with fitness.

Why is it important to prevent metabolism from slowing down in order to lose weight successfully?
The body's work of breaking down food and obtaining energy and substances necessary for life is called metabolism. The condition and slimness of our figure depend on the speed of metabolism.

When metabolism slows down, weight problems, thermoregulation disorders and decreased physical activity occur. Therefore, people who want to lose weight need to speed up their metabolism.

You can speed it up with a carbohydrate breakfast. You can start your morning, for example, with oatmeal. Of the drinks, you should prefer green tea, it quenches thirst well, removes excess fluid and toxins and speeds up metabolism.

Physical activity
To become slimmer, you need to not only review your diet with yoga over a proper mat gracify.co.uk/rubber-vs-cork-yoga-mat/, but also add physical activity. In addition to fitness classes, this can be regular physical activity.

Try to walk more, give up the elevator and escalator in favor of the stairs, run in the evenings, play active mobile games, ride a bike, go to the pool. In order to start losing extra pounds, you need to spend more calories than you consume.

Exercises for weight loss
As exercises that stimulate active weight loss, you can use interval training - the “ Tabata ” protocol and our favorite fat-burning exercise “ burpee ”.

The interval training system – the “Tabata” protocol – is based on the principle of alternating high and low intensity loads. Due to its immediate effect, it is very popular.

The duration of high load is 20 seconds, low 10 seconds. The change occurs 8 times in 4 minutes. You can choose any exercises depending on your training.

The burpee exercise is one of the best exercises for burning calories. It is a chain of exercises performed in sequence without a break.

First, you need to do a squat, then do a push-up, resting your palms on the floor and throwing your legs back. After the push-up, return to the sitting position, tucking your legs under you, and immediately jump up.

Final Words

You can lose weight quickly, but you can do it without harming your health only if you lose no more than 4-5 kilograms per month. That's why we never tire of repeating - you need to lose weight gradually, according to a plan and by eating right.