You can find many diets and recommendations on how to lose 8 kg in a short period of time. Remember that losing weight must be right! Our body is a very flexible system that responds to small changes in a familiar lifestyle. Therefore, losing a few pounds is not particularly difficult.
Preparation
How to lose weight by 8 kg per month? If you are overweight about 20 kg, then lose that amount of kilograms will not be difficult. It is important to consider the daily routine. If you work at a busy pace, then it will be difficult for you to adhere to a certain schedule of nutrition and training. Therefore, strict diets should be discarded. About 5 kg per month can be lost with the help of physical activity and small dietary restrictions. If you are ready to accept all the difficulties of a strict diet, then plan your diet in advance.
The best option for controlling the number of calories during the day is considered a smartphone application. This program will teach you to eat properly and balanced.
General recommendations
How to lose weight per month by 8 kg? Such a reduction in excess weight cannot be called critical, but it is important to consider the initial parameters. You can lose weight while maintaining proper nutrition and reducing daily calorie intake. Specialists in the field of dietetics recommend taking medications that contain:
- iodine;
- B vitamins;
- calcium.
These substances positively affect the metabolic rate. Moreover, practice shows that losing weight, who took vitamins containing iodine and calcium, much more quickly lose weight without diet.
Important! Stick to your drinking regimen. At least 2 liters of purified water should be drunk per day. This amount helps to eliminate toxins and toxins, and also favorably affects the metabolism.
Tune in to the transformation
How to lose weight by 8 kg? There are many diets and methods for rapid weight loss. But nothing will work if you have not set a goal.
Consider 5 important points on the path to weight loss.
- Convince yourself that you need to lose weight.
- Set a goal. Imagine how you will look when you get the desired result. And every time remember this when you want to get out of the way.
- Go in for sports. You can train while watching your favorite movie or series. This will be a particularly excellent option for those who do not particularly like sports.
- Try to avoid strict diets, as often the weight lost very quickly, will soon return. Prefer healthy foods and a balanced diet.
- Control every kilogram and weigh yourself daily in the morning. This will encourage you to achieve a better result.
Estimated Daily Menu
Proper nutrition is based on a balanced diet, namely healthy and low-calorie foods.
Consider breakfast options:
- Cereal Bread Rolls.
- Muesli with dried fruits, cooked in water.
- Smoothie or salad. Try not to eat grapes and bananas.
Dining options:
- Light vegetable soup.
- Vegetable salad with a slice of boiled meat.
- Vegetable stew. Can be steamed.
Dinner should be light. A good option would be a combination of vegetables with a meat dish. And also preference can be given to vegetable soup.
These dietary options are not a guide to action, they can be adjusted based on your tastes and preferences. It is important to remember that in the morning you can eat carbohydrate foods, and after lunch you should give preference to fiber and protein.
Lose weight on buckwheat
Buckwheat diet refers to mono-diets, therefore, nutritionists are not advised to adhere to such a diet for more than 3 days. On average, such weight loss on cereals lasts about 7-10 days.
Basic Rules:
- Buckwheat is steamed in the evening.
- Salt and sugar should not be added to porridge.
- Drinking only water and tea without sugar is allowed.
- Before going to bed, you are allowed to drink a small glass of kefir.
- Prefer preferably green grits. It does not undergo heat treatment, therefore it is considered more useful.
- Morning must begin with a glass of water on an empty stomach. After 30 minutes, you can eat the first portion of buckwheat.
Girls with a weight of 55 to 70 kg in 10 days of such nutrition can lose about 3 kg. With a weight of 75 kg or more, you can lose about 7 kg, and with a body weight of more than 85 kg - from 10 or more kilograms.
Important! At the end of the diet, from 1 to 2 kg can return within a few days. This is the restoration of lost fluid.
How to arrange a fasting day?
Strongly lose weight in one day will not work. But you will clearly feel light throughout your body. Moreover, fasting days during the week help to tone the body, and also contribute to the activation of the process of burning fat.
It is very useful to arrange a fasting day, if there is a "plateau" - a condition in which the weight suddenly stops decreasing and remains stable for a long time. A one-day mono-diet can be an excellent catalyst for further weight loss.
The main principle of unloading is to choose one low-calorie product that must be consumed throughout the day. Buckwheat, kefir and apples are especially popular. Drinking days are no less effective. It can be vegetable juices or herbal teas.
Proper Weight Loss Products
If you are puzzled by the goal of how to lose weight by 8 kg in a short period of time, then you need to familiarize yourself with the list of products compiled by nutritionists.
- Oatmeal cooked in water. The product is rich in vitamins and minerals, and also has a beneficial effect on digestion and skin condition.
- Vegetables allow you to supply fiber to the body, and also help keep your figure in great shape.
- Fruits replace sweets. Moreover, it is a very useful product that has an average glycemic index and a high content of vitamins.
- White meat is ideal for weight loss, but it is not recommended to eat more than 100 grams per day. Prefer turkey and chicken, they have the lowest fat content. Boiled beef can also be a good option.
- Fish is an indispensable source of omega-3s and protein. It is better than meat in that it is much faster digested and absorbed by our body in full.
- Nuts maintain skin elasticity and reduce the risk of stretch marks during sudden weight loss. But do not abuse this product, as it has a high calorie content. Enough 4 pieces a day.
- Olive oil should be consumed daily in small quantities. It improves the digestibility of products.
- Eggs and cottage cheese are light snacks. Despite the fact that the products contain protein of animal origin, they are very easily digested.
Slimming Sports
As you know, you can not locally lose weight in thighs and hips, and also exclusively remove the stomach and sides. Exercises and the most effective workouts are aimed at tightening and improving the shape of individual parts of the body. As for reducing body fat, our body loses weight evenly.
Allow about 60 minutes a day for exercise. You can choose cardio, exercises with fitball or a set of exercises aimed at fat burning. Any of your chosen activities will not only make your figure more attractive, but also increase the effectiveness of the diet.
It is better to give preference to the gym. Experienced trainers work there who will build you a training schedule and daily diet. And no diet! Losing weight at 8 kg per month is very simple, subject to all the rules and recommendations.
Effective Weight Loss Exercises
1. Jump rope. During the jumps, the muscles of the legs, back, chest and triceps are involved. When performing the exercise, you can burn from 700 to 1,000 kcal per hour, depending on the intensity. 10 minutes of energy-saving jumps equates to 20 minutes of running.
If you want to burn more calories, then use the double jump technique. It is carried out as follows:
- 2 single jumps, 1 double jump - repeat 8-10 times;
- 2 single, 2 double - repeat 8-10 times;
- 2 single, 3 double - repeat 8-10 times.
2. Rock climber. Take emphasis lying. Bend your knees alternately, pulling them to the chest as much as possible. Exercise should be done at a fast pace.
3. Squats without extra weight can hardly be called effective exercises. Another thing is jumping squats. Performing this exercise, you squat, and then jump up from this position. Due to this, the load increases, and you burn more calories. It is necessary to perform 3 approaches 15-30 times.
This daily round-robin workout helps you lose weight very quickly.