Weight loss of 10 kg per month with overweight is possible without very strict diets - nutritional correction and moderate physical activity will suffice. 30 days are enough to change the taste habits, to give up unhealthy foods, to reduce the daily intake of calories and to stop eating in the evening. Our body is a flexible system and reacts sensitively to any lifestyle changes. Your main task is to make these healthy and correct changes.
By talking about the fact that you can easily lose extra pounds in a month, we mean objectively overweight, and not what you think it is. Yes, there is no limit to perfection, but you should understand that with normal body weight, it will be much harder to lose pounds than with excess. Use a body mass index calculator - this will allow you to accurately assess the real situation.
When you change your lifestyle, correcting your diet, giving up bad habits, it is true to lose a few pounds a week - and that will turn out to be 10 a month. If you prefer healthy weight loss, do not want to risk your health, plan to achieve pronounced lasting results, take your time. A monthly course allows you to lose weight gradually, without health consequences and a sharp set in the future. A pleasant side effect is the correction of eating habits, lifestyle, which will allow you to consolidate the results and not gain much in the future.
Nutritional recommendations
If you are in the mood for healthy weight loss with consistent results, be sure to heed the advice of a professional.
Basics of Healthy Diet
The nutrition program should be designed individually, taking into account all the characteristics of the organism. Choose the foods you want - they will give you fast satiety and, equally important, pleasure. At the same time, it is advisable to dwell on those options that have maximum health benefits and provide fast satiety.
Nutritionists strongly recommend that anyone who loses weight after 6 o'clock not eat. Being a little hungry is not harmful, even beneficial - night overload is harmful to the gastrointestinal tract. The first few days, of course, you will find it hard not to eat after 6 o'clock, if you once dined closer to 10, but over time you will get used to it. If you are completely impatient, limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. Also in the evening it is advised to walk, run, do exercises. Even these changes will be enough to lose by 4 kg within a month - without diet and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevent you from achieving great harmony and health.
Lose the right foods and lose weight slowly but surely. It is also advisable to limit salt, sugar, spices - at first it will be unusual, but then you will start to feel the taste of dishes more harsh.
If you are feeding a baby
Breastfeeding women are either losing or gaining weight. If nature itself has not helped you build, just make the right adjustments to your diet. First, remove the salt - the cause of fatigue, bad feeling, swelling.
After a few weeks, you will notice that you have become much more energetic. In addition, salt enters the breast milk, which is completely unhealthy for the baby. You can replace it with spices, herbs, green vegetables, or just gradually salt your food less and less.
Since milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but you need meat, cottage cheese, vegetables more than ever. And walk more with the cart - movement will speed up the weight loss process.
Help the pills or hurt?
Definitely hurts - diet pills should only be used in extreme cases, and even better not at all. They give many side effects, and immediately, but even if such therapy is normally tolerated at first, do not flatter yourself - over time, health problems will certainly feel on their own.
In a month, excess weight can be easily lost without pills - just set goals and remember that health is the main thing.
Diet for a month to lose 10 kg
A strict diet to get rid of 10 kg within a month is not necessary - it will be enough to eat in moderation and remove all unhealthy foods from the diet. Sports are not required, but are desirable, we recommend choosing the type of activity to your liking - with a good mood, losing extra pounds is easier and more enjoyable. You need to exercise more often every other day, with strict restrictions on dietary calorie intake, it would be better to give up significant loads so as not to overload the heart.
If there is too much excess weight, a significant portion of it falls on toxins and toxins. The first thing you need to do is remove the sugar.
The brain does not need glucose in the form in which it is contained in sugar and is not beneficial to health and shape. Complete avoidance of refined sugars will solve most of your overweight problems. Also undesirable are yogurts with additives, soda, ketchup, biscuits, cakes, sugary cereals, pastries, cakes.
At first it will seem to you that the food is not tasty - the main thing is not to give up and wait this time. Sugar can be replaced with dried fruits, honey. Over time, the condition of the facial skin will improve as the white sugar-supported fungus disappears. Cane sugar is not a cure Most products found in supermarkets are nothing more than a white colored product.
Do not overeat - if the portions are too large, weight loss will be problematic.
Eat in moderation and often - this will increase your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, hamburgers, pork and fresh yeast bread are prohibited during the monthly detail program. Choose dietary meats, eat more fermented milk products, herbs, whole grains.
Want to lose 10 kg in a month? 5 rules of iron
To lose weight, you need to adjust. Highlights without which the process will stop:
- Drink enough - about 2 liters of water, except compost, tea, kefir. No drink can replace water, so it should be counted separately. Start your morning with a glass of clean drinking water, always carry a bottle to quench your thirst and / or remember to drink, unless you are particularly used to it. You should drink half an hour before meals and an hour after, but not long.
- Remove all harmful substances - fatty, fried, sweets, fast food do not allow you to lose weight. To the maximum, replace these products with baked goods, fruits, salads with vitamins. If it becomes too dull without cakes, treat yourself to dark chocolate (but not immediately a pan). Do not go to the store when you are hungry - so you will buy excess, harmful, and even eat it.
- Food should be at the same time - this way the body will get used to the routine and work more actively. Snack between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to starve too much, so it will not accumulate for future use.
- Accurate weight loss - a few pounds a week. Yes, not fast, but true.
- Keep moving - this applies to both sports and current physical activity. If you can not visit the hall, it is not scary, daily walks and walking down the stairs will also be enough.
Do not think that you are losing weight - take the program as a new way of life, gradually get used to it. Enjoy the process, find all the advantages in the new food format, the daily routine.
Be sure to take a picture before you start to lose weight, so that you can later compare the results and reward yourself.
Fitness
Don't have time to visit the gym? Okay okay - you can work out just as well at home.
Classes every other day will be enough, more often it is not necessary, as the body will not have time to recover. Start your workout with a warm-up - squats, arm swings, body bends in different directions. When you warm up, move on to the main part of the sport.
Press
- Lift your torso from a supine position, hands are easily fixed to the chest or behind the head. Spread your elbows to the sides, bend and raise your knees. Stretch your chin towards your chest, stay in this position, return to the starting position.
- Make a sideboard. Lie on one side, lean on the elbow, lift the body until a straight line is formed (get out, nothing should hang). Normally, there is no bitterness - there is only tension. Change the hand.
- Wear gloves while lying on the floor. Lift the body slowly, then twist alternately in both directions. You should try to touch the second knee with the elbow. Once you reach the bottom point, you do not need to lie completely on your back, standing slightly on the floor.
- Lie on your back, bend your legs, spread your arms along your body, palms down. Now exhale and start raising your hips, adjust yourself to the upper point, sit back.
Prapanicat
- Bend your knees with your forearms on the floor. Keep your back straight, the lower back can be slightly bent, look forward. Inhale, start getting your leg back, adjust it to the top, lower it. You do not need to do a sharp pace.
- Starting position - lying on your right side, one hand resting on the floor, the other resting comfortably on the waist. Pull the toe of the right foot up and start raising your foot to the maximum. Lower it.
- Classic elongated squats are also good for your hips. Sit and lift slowly, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing up. Ideally, the palms should be at a distance from each other more than shoulder width apart. Raise your body with emphasis on the knees and arms.
- Arrange the board so that the body looks like a straight line, the buttocks and abdomen are as tight as possible. Bend your right leg and pull it to your chest, the sock should stay on the floor. Do the same for the second part.
Stretches
Exercise is also an important part of a weight loss program. You can do a "butterfly" (while sitting on the floor, stretch your knees sideways), twine, lie on your feet alternately and just forward on the floor with your feet far apart. Any pose from yoga, "cat" stretching, riding on the back will do. Stretching can and should be done every day.
How to create a menu for a month
To lose 10 kg, you need the right menu for a month. Replace unhealthy foods with healthy ones. If they do not look delicious, do not be discouraged - over time you will get used to the taste, aroma of healthy dishes, you will find a special beauty in them. Try to avoid stress - they are the main reason why we eat too much. Find something you love, exercise, change jobs, meet friends and eat well.
You do not need store-bought sauces - they have a lot of fat, toxins and nothing useful. Artificial additives activate the appetite, which is also completely useless. In addition to water, you can drink green tea, fruits, vegetable juices. Coffee is allowed, but do not overdo it. Alcohol itself is caloric and stimulates the appetite - this does not mean that it should not be consumed at all, but it would be better to limit the total amount.
Your main food will be:
- Bollgur.
- Dairy products.
- Vegetables.
- Olive oil.
- Cereal bread.
- Healthy cereals.
- Eggs.
- Fruit.
- Krisur.
- Manaferrat.
- Meat, fish diet.
Make vegetarian soups, grills or steamed meats (you can't fry). Replace all harmful sweets with useful ones.
Conclusion
Minus 10 kg per month is just the amount you can share without pain. If you are not objectively overweight, the loss will be smaller, which should be understood. Sport is highly desirable - it will boost the metabolism to a more active work and speed up the process of removing excess pounds. It is advisable to exclude all harmful products - especially sugar, fried baked goods. If you adhere to a healthy diet, the weight will gradually decrease and will never return. Make healthy proteins, complex carbohydrates, fiber and fermented milk products. Keep salt to a minimum.