Weight loss of 10 kg per month with excess weight is possible without an overly strict diet - dietary correction and moderate physical activity will suffice. 30 days is enough to change taste habits, give up unhealthy foods, reduce daily calorie intake, and stop eating at night. Our body is a flexible system, and it responds sensitively to lifestyle changes. Your main job is to make these changes healthy and right.
Speaking of the fact that you can easily lose extra weight in a month, we mean weight gain objectively, and not what you think it is. Yes, there are no limits to perfection, but you need to understand that with a normal weight, it will be harder to lose pounds than with an advantage. Use a body mass index calculator - it will allow you to assess the real situation accurately.
When changing lifestyles, correcting diet, abandoning bad habits, it is important to lose a few pounds per week - and this will be 10 a month. If you prefer to lose a healthy weight, do not want to risk your health, plan to achieve lasting results, take your time. The 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 combine the results and not gain much profit in the future.
Dietary Recommendations
If you want to lose healthy weight with consistent results, be sure to consider professional advice.
Healthy Diet Basics
The nutrition program should be made individually, taking into account all the characteristics of the organism. Choose foods you like - they will give you a quick feeling of fullness and, just as importantly, with pleasure. At the same time, it is advisable to think of options that have maximum health benefits and provide a quick feeling of fullness.
Nutritionists strongly recommend that everyone who loses weight after 18: 00 do not eat. A little hunger is harmless, even useful - excessive night is dangerous for the gastrointestinal tract. The first few days, of course, it’s hard for you not to eat after 6 o’clock, if you’re used to dinner approaching 10, but over time you’ll get used to it. If you’re really intolerant, limit yourself to something light - for example, cottage cheese, kefir, vegetable salads. Also at night it is recommended to walk, go jogging, do exercises. Even this change will be enough to lose from 4 kg in a month - without diet and strict dietary restrictions for the whole day.
Sweet and starchy foods really prevent you from achieving excellent harmony and health.
Enter the right foods, and the weight will slowly but surely go down. It is best to limit salt, sugar, spices - at first it is not uncommon, but then you will start to feel the taste of the dish sharper.
If you are breastfeeding
Breastfeeding women lose or gain weight. If nature doesn’t help you build, make appropriate adjustments to your diet. First, get rid of salt - the cause of fatigue, feeling unwell, swelling.
After a few weeks, you will notice that you have become more energetic. In addition, salt enters breast milk, which is completely unhealthy for babies. You can replace it with spices, herbs, green vegetables, or little by little your food salt is getting less.
Since milk must be nutritious, strict restrictions are contraindicated. Remove only “empty” foods, but you need more meat, cottage cheese, vegetables than ever before. And walk more with a stroller - the movement will speed up the process of losing weight.
Helping pills or dangers?
Definitely harmful - diet pills can only be used in extreme cases, and better not at all. They give a lot of side effects, and all at once, but even if such therapy is normally acceptable at first, don’t praise yourself - over time, health problems will definitely make themselves felt.
In a month, excess weight can be lost easily without pills - just set a goal and don't forget that health is the main thing.
Diet for a month to lose 10kg
A strict diet to lose 10 kg in a month is not necessary - enough to eat in moderation and remove all unhealthy foods from the diet. Exercise is not required, but desirable, we recommend choosing the type of activity to your liking - in a good mood, losing extra pounds is easier and more fun. You need to exercise most often every day, with strict restrictions on caloric intake, it is better to release a lot of load so as not to burden the heart.
If there is a lot of overweight, most of it falls on poisons and poisons. The first thing you should do is throw away the sugar.
The brain does not need glucose in the form contained in sugar, and is not useful for health and shape. Avoiding refined sugars completely will solve most of your weight problems. Also undesirable are yogurt with additives, sodas, ketchup, cakes, sweets, cereals with sugar, pastries, cakes.
At first it seems that your food is not good - the main thing is not to give up and wait this time. Sugar can be replaced with dried fruit, honey. Over time, the condition of the facial skin will improve as the fungus supported by white sugar disappears. Sugarcane is not an effective medicine A large number of products available in supermarkets are nothing more than white products.
Don't overeat - if the portions are very large, weight loss will be a problem.
Eat moderately and often - this will increase your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork, and fresh yeast bread are prohibited during the monthly slimming program. Choose dietary meats, eat more fermented dairy products, herbs, whole grains.
Want to lose 10kg in a month? 5 iron rules
To lose weight, you have to adjust. The main thing without the process will stop:
- Drink enough - about 2 liters of water, except compote, tea, kefir. No drink can replace water, so it must be calculated separately. Start the morning with a glass of clean drinking water, always bring a bottle with you to quench your thirst and / or remember to drink, if you are not used to doing this. You should drink half an hour before meals and an hour afterwards, but not for long.
- Get rid of all harmful substances - fatty, fried, sweets, fast food do not allow you to lose weight. If possible, replace this product with grilled dishes, fruits, vitamin salads. If it becomes very dull without candy, treat yourself to dark chocolate (but not an instant bar). Don’t go to the store when you’re hungry - so you’ll buy too much, be dangerous, or eat it.
- Food should be balanced - this way the body will get used to the routine and will function more actively. Snacks in between meals - yogurt, cheese, vegetables, fruit, yogurt. The body will not have time to be very hungry, so will not be able to use it for the future.
- Lose the right weight - a few pounds a week. Yes, not fast, but true.
- Keep moving - this applies to current sports and physical activities. If you can’t visit the hall, that’s not scary, walking every day and climbing stairs will also suffice.
Don't think that you are losing weight - make this program a new way of life, gradually get used to it. Enjoy the process, find all the advantages in a new food format, a daily routine.
Make sure you take pictures before you start losing weight, so that later you can compare the results and give credit to yourself.
Fitness
Don't have time to visit the gym? It's okay - you can also practice at home.
Daily classes will be enough, more often not needed, because the body will not have time to recover. Start your workout with warm -ups - squats, arm swings, body bending in different directions. When you warm up, move on to the main sports section.
Press
- Raise your torso from a supine position, hands tied comfortably on the chest or behind the head. Spread the elbows to the sides, bend and lift the knees. Stretch your chin towards your chest, linger in this position, return to the starting position.
- Create a sideboard. Lying on one side, leaning on your elbows, lift your body so that a straight line is formed (protruding, nothing should sag). Usually, there is no pain - there is just tension. Change your hands.
- Apply emphasis while lying on the floor. Lift the body slowly, then rotate alternately in two directions. You should try to touch the second knee with your elbow. Once you reach the bottom point, you don’t have to lie completely on your back, lingering a bit on the floor.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Now exhale and start lifting the hips, fixing yourself at the top, lowering the back.
Back
- Kneel with forearms on the floor. Hold the back straight, the lower back can be slightly bent, looking forward. Inhale, start pulling back your legs, straighten at the top, lower. You don’t have to make sharp swings.
- Starting position - lying on the right side, one hand leaning on the floor, the other lying calmly on the waist. Pull your right leg up and start lifting your leg to the maximum. Take it down.
- The classic extended squat is also great for your hips. Lower and lift slowly, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing upwards. Ideally, the palms should be at a distance from each other more than shoulder width apart. Lift your body with emphasis on your knees and arms.
- Do the board so that the body looks like a straight line, buttocks, and abs as upright as possible. Bend your right leg and pull to the chest, socks should lie on the floor. Do the same for the second match.
Stretch
Stretching is also an important part of a weight loss program. You can do a “butterfly” (while sitting on the floor, stretch your knees to the side), thread, stretch to your legs alternately and straight forward with your legs apart. Any pose from yoga, “cat” stretching, riding on the back will happen. 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 foods. If the food is not good for you, do not despair - over time you will get used to the taste, aroma of healthy dishes, you will get a special charm in it. 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 right.
You don't need store -bought sauce - it's high in fat, poisonous, and useless. Artificial additives activate the appetite, which is also completely useless. In addition to water, you can drink green tea, fruit, vegetable juices. Coffee is allowed, but do not overdo it. Alcohol itself is caloric in nature and stimulates the appetite - this does not mean that it should not be drunk at all, but it is better to limit the amount.
Your main meals are:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Healthy grains.
- Eggs.
- Fruit.
- Crackers.
- Beri.
- 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 the amount you can divide without pain. If objectively you are not overweight, the loss will be less, which should be understood. Exercise is highly desirable - it will drive the metabolism to work more actively and speed up the process of getting rid of extra pounds. It is best to exclude all harmful products - especially sugar, fried, toast. If you follow a healthy diet, the weight will gradually go down, and will not return. Bet on healthy protein, complex carbohydrates, fiber, and fermented dairy products. Keep salt to a minimum.