How to lose weight in a month: sports and diet programs

You have to work hard to lose weight in a month without harming your health. The 30-day program includes a complete transition to a diet, in addition to avoiding harmful foods.

In addition, physical activity is indispensable in this situation. This applies not only to ordinary walking or cycling, swimming in the pool, but also to a number of special exercises that can be done at home. A diet to gain compliance and additional psychological preparation to withstand great physical activity is recommended.

Ways to lose weight

When choosing a method of weight loss should take into account age, financial capabilities, employment, general condition and other factors.


You do not need to subscribe to fitness clubs and gyms. Rehearsals are held at home.

The diet is likely to contain cheap but healthy products: eggs, vegetables, cereals, cottage cheese, fish, chicken.

No need for sports nutrition.

The disadvantage of this method is that it does not work to lose weight quickly - it weighs only up to 6 kg per month, while fats are burned without significant stress to the body.


The main goal of the program is focused on heavy physical training. Exercises using special equipment are usually held in the gym.

Fat is removed quickly and efficiently - you can lose up to 10 kg in the first month. But you should take into account the possibility of damage.


The method involves a minimum amount of exercise at home and a reduction in the amount of food consumed.


A person falls into a trance and is instilled with special relationships that contribute to the weight loss process.

The procedure works for most people, but depression is more likely to occur. The main drawback is the lack of an individual approach and high price.

Weight loss for men and women

When losing weight, remember that men and women are different. In the stronger sex, fat lies more in the upper abdomen and in the fair half of humanity - not in the lower region. This is due to hormonal levels. Men's beer bellies are easier to shed than shed extra pounds on the hips and sides.

Remember that men need more calories when losing weight, because they have more muscle, which means that any exercise consumes more energy. For this reason, a minimum of 1500 kcal is required for men and 1200 kcal for women. If you exercise, the norm will be 1700 and 2000 kcal.

Safe weight loss standards are also different. 0, 2-0, 5 kg per week for women (2 kg per month), 0, 2-1 kg per week for men (up to 4 kg per month). In other words, men are allowed to lose weight twice as fast.


Physical activity is important to get a slim figure. The basic exercises to remove excess fat from the body include the following exercises.

Weightless Squat


  1. Hold the starting position: bend your knees slightly, cross your arms over your chest or behind your head.
  2. Slowly lower yourself, bend your knees as if sitting in a chair.
  3. When the angle is 900, return to the starting position.


monthly workout weight loss board

To execute:

  1. Put yourself on the ground to lean on your feet and elbows.
  2. Stretch your body.
  3. Stay in this position as much as possible.


The following is required for proper execution:

  1. Lie on your left side.
  2. Straighten your legs. Leave the left foot behind the right.
  3. Place your left arm directly under your shoulder. The left arm is bent at the elbow - you need to lean on it, tense all the muscles of the body.
  4. In this position, pull the left leg to the chest, hold for a few seconds and return to the starting position.

Do the same on the other side.

There is no load pushing the lungs

Here's what to do:

  1. Stand with your feet shoulder-width apart.
  2. Keep your hands on your hips.
  3. Move forward with the back knee almost to the ground. The knee of the front foot should not be too far from the toe. Without going too far or too close, keep your back straight and bend your legs at a 90-degree angle.
  4. Straighten, pull the hind leg to the front leg and stand up to the starting position.

Do the same with the other foot in front.

Glute bridge

To execute:

  1. Lie on your back.
  2. Put your hands on the sides of the body.
  3. Bend your legs at the knees and place your feet on the floor, shoulder-width apart.
  4. Lift the pelvis with your heels on the ground. Be sure to squeeze the gluteal muscles.
  5. Raise your pelvis as much as possible and stand in this position for a few seconds, then slowly lower it.

go back

To execute:

  1. Sit on your knees and bend at the back.
  2. Extend your arms in front of you.
  3. Bend your knees so that your feet are at an angle of 900 degrees.
  4. Raise your right leg, knee level, with your back.
  5. Squeeze the gluteus maximus.
  6. Smoothly return to starting position.
  7. Repeat with the other foot.

Classic body lifter

To execute:

  1. Lie on your back and press your lower back to the ground.
  2. Bend your legs slightly at the knees.
  3. Keep your hands on your chest or behind your head. The elbows should spread out.
  4. Bend your body, stretch your chin, and then lift your shoulders. At this time, the abdominal muscles are stretched as much as possible.
  5. Pulling the torso off the ground, but it is not necessary - only the head and shoulders are enough. You must return to the starting position after the maximum stress point.



  1. Lie on the floor and bend your knees.
  2. Put your feet on the ground.
  3. Cross your arms over your chest or keep them behind your head.
  4. Lift slightly and bend the body; at this time the shoulders extend to the pelvis.
  5. Smoothly return to starting position.



  1. Lie on your back and raise your arms.
  2. Hold your feet together by pressing them together.
  3. Raise them 30 cm.
  4. Lift the upper body to the same height. As a result, the body only needs to stand on its back.
  5. After 8 seconds, lower your limbs and relax. Return to starting position.

Hip Adding

To execute:

  1. Lie down next to you and lean on your elbow. Straighten one leg closer to the floor and bend the other to your knees and place it on your back.
  2. Hold this position for 3 seconds and relax.
  3. Do the same thing over and over again.

Pushes on one leg


  1. Sit on the floor as in a plank exercise, but lean on your palms, not your elbows. The hands are straight.
  2. Place one foot on the toe, emphasizing the ground, and the other should lie on top.
  3. Bend your elbows and lower your body. The back and legs should be kept straight. Climb. Approaches should be done with the support of the other leg.

Rock Climber

Starting position is the same as lifting with a push:

  1. Bend your right leg and pull up to your chest.
  2. Put your foot on the ground and continue moving until you return to the starting position.
  3. Do the same with the other leg.



  1. Sit on the floor and spread your legs to the sides, bend at the knees.
  2. Close your legs, straighten with your hands.
  3. Gradually lower both knees to the ground. You can help with your hands. The back should always be straight.

Don't Drive Back


  1. Sit on a mattress and bring your feet together.
  2. Pull your knees up to your chest and pull your body into the ball.
  3. Keep your head as close to your knees as possible.
  4. Hold your toes firmly with your hands, pull your feet off the ground and try to keep your balance, just lean back.
  5. Roll gently behind you.

Michaels Jillian Monthly Weight Loss

A good workout program is provided by an American fitness guru Michaels Gillian. The basic technique is interval training at a fast pace performed at home. The trainer has already created lessons in the form of video courses for both systemic weight loss and for different parts of the body, so there is no need to combine different exercises alone.

His author's program "Slim figure in 30 days" includes exercises that will last 25 minutes. 5 minutes are set aside for warm-up, and the rest of the time is spent pumping strength exercises, cardio workouts and presses.

Basics of Nutrition

In order to see the results of weight loss in a month, in addition to regular exercise, it is necessary to eat properly.

Experts recommend the following:

  • Follow your diet.It should be in fractions, ie in small portions, but often - it is recommended to eat 5-6 times a day. 3 of them are basic, the rest are just snacks.
  • Eat more fresh vegetables and fruits.Food is supposed to be steamed, you can bake it in the oven. Fried foods should generally be discarded.
  • Follow your drinking regimen.At least 1. 5 liters of fluid should be consumed per day; In hot weather, the ratio increases to about half a liter.
  • Organize a day of fasting once every 1-2 weeks.In this case, use only water (regular and mineral), wild rose, mint, lemon balm, chamomile. In addition, low-fat kefir is allowed - up to 1 liter.

It should be noted that not all products are allowed to be eaten. Remove from menu:

  • oily fish;
  • fatty meat, lard, smoked meat, sausages, entrails;
  • sour cream and cream, cheese, cottage cheese;
  • margarine, mayonnaise, various fatty sauces;
  • canned food;
  • peanuts, cashews, sunflower seeds;
  • fat;
  • chocolate;
  • sugar, canned food, jam, cake and other confectionery, biscuits, dough;
  • ice cream;
  • sweet carbonated drinks;
  • alcohol.

It is recommended to include vegetables, greens, fruits, berries and cereals in the diet. Lean meats and fish, such as dairy products, are also allowed. Vegetable oil is possible, but not more than 1 tablespoon. l. in a day

buckwheat diet

The main product of such a diet is buckwheat, but it is thought to be cooked by steaming, not in a standard way. This requires the following:

  1. Take a glass of cereal for 2, 5 cups of hot water.
  2. Insist all night and eat only his breakfast in the morning.

In addition, it is recommended to drink 1 liter of kefir a day. If such a strict diet is not suitable, it is allowed to add fresh vegetables and fruits, herbs.


Nutritionists also recommend eating foods that are typical for human habitation to lose weight. As a result, the essence of the diet is to eat traditional dishes of national cuisine.

At the same time, you should limit the use of salt, sugar and sweets, animal fats, spices, pickles and smoked meat. Meals should be four times a day. It is forbidden to drink alcohol.

5 Piece Diet

According to this system, you need to drink a cup of black coffee in the morning and take vitamin complexes. It is allowed to eat 5 pieces of any product (even fast food and chocolate bars) for lunch and dinner, but not more than once in size. One serving will be: 5 hamburgers, the same number of apples and carrots.

Eat protein every day. A small piece of cheese is a good snack.