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how to lose weight fast without exercice in a month



 how to lose weight fast without exercise in a month 

how to lose weight fast without exercice in a month

Something happened that all women were afraid of all year round: there were 30 days before the holiday, and the figure, as it began to "lose weight" in the summer, remained unchanged.


Fitness trainers and nutritionists know how to lose 10 kg in a month (and it really is). Yes, you will have to give up a lot of goodies and eventually go in for sports (without exhaustion)

Here are what your future will look like: six Basic Rules for effective weight loss.

Losing weight without a diet is real if you connect regular sports with proper nutrition. But it is not worth hoping for miracle powders, pills, and patches. 

Reviews assure that the only people who are helped by such funds are their producers, who enrich themselves with the confidence of women.

But just changing the diet is not enough you need to teach yourself five "iron" rules, which in any case can not be changed.

Competent drinking Regime.

Any diet insists on the water regime, starting with strict mono-diets or "bad" nutrition (French, buckwheat, Japanese diets) and ending with PP.

The essence of the water regime is very simple: 

  1. Drink 1.5 liters of clean water daily.
  2. Collect cold water from an office cooler, buy bottled drinking water (it can also be mineral water but without gas), and use water from a household filter.


  • do not replace water with tea, coffee, and compotes (that is, such drinks are not prohibited, but leave them only as "pampering").
  • the higher and taller you are, the more water you need to drink the amount of 1.5 liters is designed for women of medium forms, and if you are, for example, tall, then the daily norm should start with 2 liters.
  • drink the first glass in the morning, on an empty stomach (drip 2-3 drops of lemon juice or apple cider vinegar there-this will help "disperse" the metabolism).
  •  you need to drink a glass (or at least half a glass) - in no case try to drink plenty of water at a time.
  • do not drink while eating-at least an hour should pass after eating. 

Healthy eating as an alternative to diet 

Healthy eating as an alternative to diet

If you do not want to" sit " on buckwheat or green apples, it is not necessary, but you must comply with the restrictions. you know I'm giving up:

do not cook and do not buy sweets, fried, fatty foods, smoked meats, or fast food. Give up bread, starchy vegetables (potatoes, corn), and high-calorie fruits (bananas). Eat moderately sweet dried fruits and nuts.

If you can not live without sweets, buy a bar of dark chocolate (bitter brut) and allow yourself 1-2 cubes in the morning.

The easiest way to lose weight is in the summer when cheap and fragrant vegetables are in abundance and at bargain prices.

And one more thing: visit supermarkets only on a full stomach. Thus, you will protect yourself from spontaneous purchases (extra products that will later be eaten "by I do not want" so as not to spoil).

Approximate calculation of daily calorie loss 

Approximate calculation of daily calorie loss

An adult should eat 1800 kcal per day for an active life. If the body begins to receive more, there will be folds on the sides. There will be less (and Sports will also be added) - You will lose weight.

Nutritionists are sure to burn a kilogram of fat if you get less than 7000 kcal per day (without changing your physical activity).

Adjust "accounting" for your diet. Write down what you ate today, yesterday, and a day ago and what kind of calories you have. 

And now decide for yourself which portions of dishes should be reduced, which snacks should be discarded, and which products should be replaced with low-calorie dishes. 

 Get a monthly weight loss lifting plan.

"Iron" mode of the day

"Iron" mode of the day

  1. the main meal (morning, lunch, dinner) will be held at the same time.
  2. Sports should be regular. If you do not have time to do exercises every day, choose 3-4 days a week and do not skip "physical education"
  3. In any case, the regime must be observed. Do not violate, even if you have an emergency at work or friends call you to a restaurant for a rich festive table.


this is temporary, you just need to hold out for a month! Also ... many people get used to such a regime in 30 days and make it their routine (pleasant for their body).

The Movement is not only life but also Harmony

Movement is not only life but also Harmony

Even if you select a strict diet, it will not help you lose weight quickly. In addition, exercise helps to keep muscles in good shape and accelerate metabolism.

If you can not work out in a fitness club:

Get into the habit of short gymnastic warm-ups (get up every hour from the desk and squat, stepping with your hands, do not forget what you were taught in school exercises).

  • Love evening walks in the fresh air (a nice bonus will be a good sleep).
  • short trips (1-2 stops of public transport) replaced by walking "slopes".
  • clean the house more often (washing floors is an exercise for the muscles of the shoulders and arms).

Fix "start" but keep no logs

At the beginning of weight loss, measure your parameters with a centimeter tape, and record your weight. You can store "control" clothes. 

(for example, set aside pants that fit you — they will tell you and your family if your parameters have changed at the end of the month). You can take a picture.

And afterward... forget that you are losing weight. No need to weigh yourself every 3 hours and sleep in an embrace with a centimeter tape. Give yourself an attitude: 

I started a healthy lifestyle, thanks to which I will become slimmer. And do not break the regime and nutrition.

You can weigh yourself again and measure the volume of your waist only at the end of the month.

Regular sports exercises for a month

Regular sports exercises for a month

Sport is an integral part of your weight loss. It is not necessary to spend money on a subscription to a fitness club and sportswear-you can practice at home and in pajamas. 

The main thing is to do it regularly and diligently, clearly perform each approach, and observe the rules developed by the trainers :

  1. it is worth starting with a light warm-up, warming up the muscles (this will make the body less tired).
  2. do not train on a full stomach - and you should not sit at the table immediately after classes (do not eat about an hour before and an hour after training).
  3. drinking clean water during classes is possible and necessary.
  4. duration of basic training: 2-3 sets for each exercise (10 to 20 repetitions per approach), the interval between exercises is up to 2 minutes.
  5. when the body gets used to the basic load, the number of repetitions and approaches should be increased.

What a warm-up could look like: waving your arms, running in place, squats. You can remember something from school exercises. do each exercise at least 10 times.

How to make a flat stomach 

How to make a flat stomach

4 types of exercises are suitable for pumping the press. No need to choose only one, do all.

Trunk lifts. Lie on your back, arms on your chest. Bend your legs at the knees (option for "pro" - lift up, bending your knees so that they run parallel to the floor). 

Raise your head and shoulders as high as possible (you need to reach your chest with your chin).

Sidebar. Lie on your side, and lean on your elbow. Raise the body straight, holding only the elbow and feet. After standing in this way for 30 seconds, change sides.

Torsion (this option is contraindicated in diastasis). Lie on your back and bend your knees, holding the arches behind your head, lift the body and turn it to the right, to the left.


Reach the knee with the elbow. Do not lower your back to the floor at the end of each movement.

Boot: lie on your stomach, arms along the body. Raise your legs straight, shoulders above the floor. Lie like this. The arms can be extended forward.

We trained thighs and buttocks

We trained thighs and buttocks

Such exercises will help to remove the stomach and give a nice bonus: after a month of training, the legs become easier, and shortness of breath disappears when climbing the steps.

Bilspierbrug. Lie on your back (legs bent, stand on the floor), with your hands on the floor, lift your hips, and button your buttocks. Keep your back straight.

Swing your hip back. Lean on the floor with your knees and elbows (back straight). Stretch your leg, bring it back and raise it as much as possible. Holding the leg in this way, put it back in place. Change your leg.

Addictive from the hip. Lie on your side, lean on the floor with your right hand and bent left leg, and stretch your right leg until it is parallel to the floor, but slightly up. Lower your leg.

Correct squats. You will be surprised, but you also need to be able to squat. Here's what mistakes beginners make and how to squat properly to pump your hips (shows the fitness trainer).

Tighten the muscles of the arms.

Tighten the muscles of the arms.

Such exercises not only shape the arms, not allowing the biceps to hang ugly but also help to relax the back of lovers of a sedentary lifestyle.

Push-ups with the knee. Take the emphasis on lying down, and leaning on your knees. The arms rest on the floor slightly wider than the shoulders, below the upper chest.

Raise one leg, while pushing away with your hands. At the same time, both the abdominal muscles and the buttocks should be tense. 

If it is difficult to keep weight only with your hands, you can help yourself with the knee.

hey, climb. Stand in the bar with straight arms (back — a solid line without knots). Bend one leg, and pull it to the chest according to weight. Return to the starting position. Repeat with the other leg.

Lateral lifting of dumbbells. Spread your arms wide, and bend your elbows at 90 degrees. Straighten both elbows and raise your arms so that the dumbbells in your palms meet above your head.

Return your hands to the starting position. from: beginners can do this exercise without weights.

Stretching: muscle elasticity, minimizing tomorrow's cracks

Warm-up is the beginning of rest after each workout. Such exercises stretch and bring the muscles into their natural form, removing lactic acid from them, which accumulates during training.

Meals for 30 days

Don't give in to stupid advice that encourages you to go on a hunger strike. Although it seems that everything is logical:

If a person does not eat, he will be forced to lose fat deposits. But for now, for now!

When the "hunger strike" is over, the body, frightened by such a metamorphosis, will rush to store every piece of food in fat, fearing that hard times will soon return.

Real advice nutritionists insist:

you need to eat fractional portions (small but frequent).

  • for thirty days, you should not get carried away with mono-diets-it is better to build a balanced menu that includes all the primary food groups.
  • you need to eat right (no-fast food with excess fat, yes-fresh and freshly cooked dishes).
  • you need to chew slowly and for a long time, without being distracted by reading or watching a movie.
  • instead of grasping stress, take another" anti-nervous" habit, but not high-calorie (squats, cleaning, chatting with a friend, walking). 

Nutritionists also advise reducing the amount of salt in the diet. Salt retains water in the body (and many toxins), sometimes on the "consciousness" of this mineral — and swelling, which means numbers. 

If you can not salt soups and meat, then at least do not buy salted herring, canned vegetables purchased vegetable juices, and chips (this is a salinity record-holder).

And finally: alcohol excites appetite, so you need to give it up (or minimize communication with the "green snake").

Breakfast options

Breakfast options

Low-fat cottage cheese, sweetened with slices of banana or dried fruits (in the morning you can afford a small amount of such carbohydrate food).

Low content of cheese with herbs and daikon (or ketchup and tomatoes).

A portion of boiled "dry" buckwheat, boiled chicken breast (or thigh without skin), a leaf of fresh lettuce, or a bunch of arugulas.

Buckwheat Porridge on the water, seasoned with a tablespoon of olive oil.

Oatmeal with a tablespoon of raisins (remember: white raisins are considered less caloric than black).

Oatmeal with milk and fresh fruit (for example, a peach).

Fat-free boiled fried eggs + fresh tomato + a slice of black bread and a plate of hard cheese.

A piece of wheat bread with ham and tomato ( can be based on an electric grill) + vegetable salad, seasoned with olive oil.

The main principle of a healthy breakfast: is carbohydrates. They saturate the body for a long time, so the stomach will not bother you with a feeling of hunger during work.

The first snack

The first snack

  1. Boiled egg + a glass of vegetable juice (fresh, because there is too much salt in the bag).
  2. Mozzarella + tomato + basil (preferably fresh, not dried).
  3. Dietary bread with a spread of low-fat cottage cheese (cheese can be mixed with herbs and garlic).
  4. Cheese + 2-3 crackers.
  5. Crackers + fresh fruit.
  6. Cereal bar.
  7. Fresh apple (it is better to buy green for weight loss) + a glass of low-fat kefir.
  8. Low-fat cottage cheese + berries (frozen, but preferably fresh).

Do not give up snacks-such meals will help kill the slight feeling of hunger that occurs in the morning. Even if you have chosen an option that can be swallowed on the fly, stop and chew your portion slowly.

Lunch options

Lunch options

  • Beef or chicken liver, stewed with onions + a portion of buckwheat (without oil) + fresh vegetables.
  • Lean fish + "dry" rice + green salad sprinkled with lemon juice.
  • Lean soup + black bread + fresh vegetable salad.
  • Boiled veal with vegetable stew (to save time, meat can be stewed with vegetables).
  • Steamed chicken (without skin) + fresh tomatoes with cheese.
  • Turkey breast + boiled millet + light salad.
  • Lean sea fish baked with broccoli. The dish can be supplemented with 1-3 fresh lettuce leaves.
  • Vegetable soup with chicken + vegetable salad, seasoned with olive oil.

Meat should be served for lunch. This product takes a long time to digest, so it can ensure its saturation until dark. But choose only low-fat varieties. If chicken and beef are bland, buy a rabbit, goat, river, or lean sea fish.

Second snack (afternoon snack)

Second snack (afternoon snack)

  1. A glass of unsweetened natural
  2. A piece of black bread + a glass of kefir.
  3. Boiled egg (1 chicken or 2-3 Quail) + fresh tomato.
  4. Low-fat cottage cheese poured with a teaspoon of honey.
  5. A cup of unsweetened
  6. A cup of warm green tea + oatmeal cookies.
  7. Fresh fruits (pear, apple, peach, plum).
  8. Black bread + low-fat cheese (the same cream or Gaudette, cottage cheese, tofu).

Please note that the second snack should not break the stomach. drink not for 250.but for 200

No matter how much you want to lose weight, sour milk should be purchased not with zero, but with a reduced fat content (1% or even 2.5%). 

Nutritionists assure that the amount of calcium that the body will absorb from this dairy product depends on the presence of fat. But you need to eat like this for a whole month!

Dinner options

Dinner options

  • A portion of stewed veal + salad of any kind of cabbage.
  • Stewed fish + green salad with lemon juice.
  • Meat casserole (minced meat or pieces, vegetables, cheese).
  • Protein omelet with low-fat sour cream or milk + fresh tomato and green onion (tomato and feathers can be served as a side dish or added to an omelet).
  • Steamed salmon + boiled rice + fresh vegetables.
  • Fillet of hake or other "slimming" fish, grilled ( without oil) + green salad with soy sauce.
  • Stewed fish fillet with vegetables + y
  • Bell pepper stuffed with veal and brown rice + fresh cherries with soft cheese and spices.

Dinner should be light (so that a full stomach does not interfere with sleep). It's not worth giving up. But the last meal should be completed 3-4 hours before bedtime.

If you stay too long and realize that you can not sleep because of hunger, drink kefir. However, hunger will also help to deceive a glass of water.