How to lose weight in 30 days?

 How To Lose Weight In 30 Days?

Before the holidays or the beach season, women begin to think about how to lose weight in 30 days to quickly get rid of excess weight. As a result, they begin to look for ways to quickly get rid of excess weight in just one month.

The main question is not how to lose weight in a week, but how much weight you can lose without causing much damage to your body. Diets and exercises help to lose 3-10 kg quickly. If proper nutrition and a sufficient load are enough for insignificant weight loss, unique diets and special procedures will help you get rid of 7 kilograms and more.

Is it possible to lose 10 kg in 1 month?

Experts say that in 30 days you can lose up to 7 kg, but these numbers are approximate. Since the result depends on the state of health, age and weight. Therefore, the effectiveness of the method, it is advisable to calculate the percentage of kilograms lost of the total weight. Without harm to health, in one month you can get rid of 5% of excess weight.

How Much Can You Lose Weight in 30 Days?

You can get rid of excess weight in a month or significantly reduce it for men and women with the help of well-chosen, low-calorie nutrition. True, losing 10-20 kg in such a short time can only be done in dangerous and unhealthy ways, for example, with all kinds of starving diets. Anyone who works in the fitness industry will say that losing weight in 30 days can lose 2 to 2.5 kg.

Exercises to lose weight in 30 days

With regular training, you can dramatically speed up your metabolism, which makes fat burning more intense. Throughout the training, it will be possible to remove fat from problem areas such as the abdomen and sides.

Light jogging;

• swimming
• tennis;
• Market
• bike rides;
• to dance
• gymnastic;
• skiing, etc.

1. Weightless squats

During this exercise it is important to keep your body and head straight.

• Stand up straight with your feet shoulder-width apart.
• Clasp your hands behind your head
• Squat as deep as possible, feeling the muscles in your thighs tighten.

2. Self-weighted lunges

• Stand straight
• Legs should be shoulder width apart and hands on hips
• With your back straight, lean forward so that the knee of the hind leg almost touches the ground
• Make sure that the knee of the front leg does not go beyond the toe
• Push off with the heel of the front foot, return to the starting position
• Repeat the lunge with the other leg.

3. Buttock bridge

• Lie on your back
• Bend the knees and extend the arms at the sides of the body
• As you exhale, lift the pelvis, contract the gluteal muscles
• Spend 1-2 seconds in this position
• Return to starting position

4. Classic board

• Bend the floor with your forearms and toes
• Keeping your back straight, stay in this position for about a minute

5. Exercise "Bike"

• Lying on the floor Bend your legs at a 90 degree angle
• Hands behind your head
• Lift the shoulders off the ground, stretch the right knee to the left elbow

6. Bring back with bent leg

• Get on your knees
• Lean into your lower back and stretch your arms out in front of you
• Keep your head straight, bend your knees at a 90 degree angle
• As you exhale, lift your right leg so that your thigh is flush with your back.
• Pause in this position for a second.
• Return to the starting position and repeat the exercise with your left foot.

7. Pumps

• Stand as you would for the exercise 'plank',
• put your feet shoulder-width apart,
• Stand on the toes and push up from the floor.
• keep your body as horizontal as possible.

8. Leg lift

• Take a horizontal position,
• the arms extend alongside the body
• Raise your legs, lowering them gradually.

By performing this set of exercises regularly, you will soon see a positive result! The main thing is patience and self-confidence!

Healthy diet to lose weight in 30 days

To lose weight in a month without harm to health, choose the right diet. The daily diet should be easy, but don't overindulge in fatty and starchy foods, don't overeat.

By adding to it, you can lose not 2-3 kg per month, but 4-5, without feeling particularly hungry.

• Try to limit salt with sugar.
• Consume up to 150-200g of baked / cooked / boiled meat.
• 200-300 g of fruit per day, except grapes with bananas.
• The amount of vegetables per day should be between 300 and 400 g.
• Minimize the use of potatoes and legumes.

To get the result in 4 weeks, it is recommended to use the following regimens:

• 14 day Japanese diet.
• Mono-diet, but sticking to that is not recommended for more than 2 weeks.
• Low calorie salad diet.
• A two week protein diet.
• 7 day liquid diet.
• Separate low-calorie meals.

Applications to lose weight in 30 days

The 30 Day Weight Loss apps are a relatively inexpensive option for those who want to lose weight quickly. They contain simple, yet effective exercises for weight loss. The diets are also not very complex and consist of products available in all stores. These apps are listed among the best apps for weight loss. They are scientifically proven to increase your well-being and your athletic condition.

• Weight Loss Fitness Women
• Lose weight in 30 days app
• 30 days Fitness Challenge
• My Weight Loss Coach

Generally, the 30 Day Lose Weight app is one of the weight loss techniques that women use. To lose weight, you can study other techniques to lose weight quickly such as;

• Losing weight during menopause
• Use the tips to lose weight quickly without sport and in a healthy way.
• Program to lose weight in 1 month
• Running to lose weight
• Slimming recipes

With these free 30 day weight loss apps, your free weight loss challenge will be easy to achieve.

Discover our opinion on this miracle application to lose weight in 30 days.