Losing weight by 10 kg per month with excess weight is possible without too strict diets - diet adjustment and moderate physical activity will suffice. 30 days is enough to change your taste habits, give up unhealthy food, reduce your daily calories and stop eating in the evenings. Our body is a flexible system and it is sensitive to all lifestyle changes. Your main task is to make these changes healthy and correct.
When we talk about the fact that you can easily lose extra pounds in a month, we mean objectively overweight, not what you think it is. Yes, perfection has no limits, but you have to understand that with a normal body weight it will be much harder to lose pounds than with excess weight. Use the body mass index calculator - it will allow you to accurately assess the real situation.
By changing your lifestyle, adjusting your diet, giving up bad habits, it is realistic to lose several kilograms a week - and it will turn out in 10 months. If you prefer healthy weight loss, do not want to risk your health, plan to achieve extremely lasting results, do not rush. A monthly course allows you to lose weight gradually, without health consequences and sharp sets in the future. A pleasant side effect is eating habits, a lifestyle adjustment that will allow you to consolidate results and not gain too much in the future.
Dietary recommendations
If you are in the mood for healthy weight loss with consistent results, be sure to follow professional advice.
Basics of Healthy Eating
The diet should be individualized, taking into account all the characteristics of the body. Choose the dishes you like - they will give you quick saturation and, just as importantly, joy. At the same time, it is advisable to dwell on those options that have the greatest health benefits and provide rapid saturation.
Nutritionists strongly advise not to eat anyone who loses weight after 18: 00. A little hungry is not harmful and even useful - night overload is harmful to the gastrointestinal tract. The first days, of course, will be hard for you not to eat after 6 if you used to have dinner closer to 10, but over time you will get used to it. If you are completely intolerable, limit yourself to something light - such as cottage cheese, kefir, vegetable salad. Also in the evening it is recommended to walk, go for a run, do exercises. Even these changes will be enough to lose 4 kg in a month - without diets and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevents you from gaining harmony and excellent health.
Place the right foods and the weight will slowly but surely decrease. It is also recommended to limit salt, sugar, spices - at first it will be unusual, but then you will begin to feel the taste of food more sharply.
If you are breast-feeding
Breastfeeding women lose weight or gain weight. If nature itself didn't help you build, just make the right dietary adjustments. First, remove the salt - the cause of fatigue, feeling unwell, swelling.
In a few weeks, you'll notice that you've become more energetic. In addition, the salt passes into breast milk, which is completely unhealthy for the baby. You can replace it with spices, greens, green vegetables or just gradually salt the food less and less.
As milk must be nutritious, strict restrictions are contraindicated. Take out only "empty" dishes, but you need meat, cottage cheese, vegetables more than ever. And walk more with a stroller - the movement will speed up the weight loss process.
Help pills or harm?
Definitely harmful - diet pills should be used only in extreme cases, and even better not at all. They give a lot of side effects, and right away, but even if initially such therapy is normally allowed, do not show yourself - over time, health problems will certainly make themselves felt.
Overweight can be easily lost in a month without pills - just set goals and don't forget that health is key.
Monthly diet to lose 10 kg
A strict diet is not necessary to lose 10 kg in a month - it is enough to eat in moderation and remove all unhealthy foods from the diet. Sports are not necessary, but it is recommended to choose the type of activity according to your taste - it is easier and more enjoyable to lose extra pounds in a good mood. Most often, you should exercise every other day, with strict dietary calorie intake, it would be better to give up significant loads so as not to overload the heart.
When there is a lot of excess weight, a significant part 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 it is not good for health and shape. Complete avoidance of refined sugars will solve most of the overweight problem. Also undesirable are yogurts with additives, soda, ketchup, cookies, sweets, cereals with sugar, pastries, cakes.
At first it will seem to you that the food is not delicious - the main thing this time is not to give up and not wait. Sugar can be replaced by dried fruit, honey. Over time, the condition of the facial skin will improve as the fungi supported by white sugar disappear. Cane sugar is not a panacea Most products found in supermarkets are nothing more than a colorful white product.
Don't overdo it - if the portions are very large, losing weight will be problematic.
Eat in moderation and often - this will boost your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork and fresh yeast are prohibited in the monthly slimming program. Choose diet meat, eat more fermented dairy products, greens, whole grains.
Do you want to lose 10 kg per month? 5 Iron Laws
You need to adjust to lose weight. Key points without which the process will stop:
- Drink enough - about 2 liters of water, except for compote, tea, kefir. No drink can replace water, so it should be listed separately. Start the morning with a glass of clean drinking water, always carry a bottle to quench your thirst and / or remember to drink if you are not used to it. Drink half an hour before meals and an hour after, but not during.
- Remove all harmful substances - greasy, fried, sweets, quick snacks do not allow you to lose weight. Replace these products with fried foods, fruits, vitamin salads as much as possible. If it becomes very dull without sweets, treat yourself to dark chocolate (but not immediately with a bar). Do not visit the store when you are hungry - so you will buy excessive, harmful or even eat it.
- Meals should be at the same time - this way the body gets used to the routine and will be more active. Snacks between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to become very hungry, so it will not be accumulated for further use.
- Proper 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't visit the hall, it's not scary, daily walks and climbing stairs will suffice.
Don't think you're losing weight - see the program as a new way of life, get used to it. Enjoy the process, find all the benefits in the new food format, everyday.
Before you start losing weight, be sure to take a picture so you can compare results later and reward yourself.
Eligibility
Don't have time to go to the gym? That's good - you can train just as well at home.
Classes will be enough every other day, more often it is not necessary, because the body will not have time to recover. Start training with warm-up - squats, arm swings, body bends in different directions. When you warm up, go to the main part of the sport.
Press
- Lift your torso from a supine position with your arms comfortably attached to your chest or behind your head. Put your elbows to the side, bend and raise your knees. Stretch your chin against your chest, linger in this position, return to starting position.
- Create a sideboard. Lie on one side, lean on your elbow, lift your body until a straight line is formed (protruding, nothing should fall). Usually there is no soreness - there is only tension. Change your hand.
- Crunch while lying on the floor. Slowly lift your body, then turn alternately in both directions. You should try to touch the second knee with your elbow. When you reach the bottom point, you do not need to lie completely on your back, linger a little above the floor.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Now exhale and start lifting your hips, secure yourself at the top, lower your back.
Buttocks
- Lean on your knees with your forearms on the floor. Keep your back straight, the lower back can bend slightly, look ahead. Inhale, start taking your foot back, lock it at the top, lower it. You don't need to take a sharp swing.
- Starting position - lying on the right side, one arm rests on the floor, the other rests calmly on the waist. Pull your toe up and start lifting your leg as much as possible. Lower it.
- Classically extended squats are also good for your hips. Slowly lower and raise, tightening each muscle.
Hand
- Lie on the floor and start moving up. Ideally, the palms should be at a distance from each other beyond the width of the shoulders. Lift your body with emphasis on your knees and arms.
- Make the board so that the body looks straight, the buttocks and abdomen as tight as possible. Bend your right leg and pull it to your chest, the sock should rest on the floor. Do the same for the other leg.
Stretch
Stretching is also an important part of a weight loss program. You can make a "butterfly" (sitting on the floor, spread your knees to the side), rope, alternately stretch at your feet and just forward on the floor, leaving your legs wide apart. Any posture from yoga, "cat" stretching, riding on the back will work. Stretching can and should be done every day.
How to create a menu for the month
To lose 10 kg, you need the right menu for the month. Do not replace unhealthy foods with healthy ones. If they do not seem delicious to you, do not worry - over time you will get used to the taste and aroma of healthy food, you will find a special charm in them. Try to avoid stress - these are the main reason why we eat too much. Find something you like, exercise, change jobs, meet friends and eat right.
You don't need store sauces - they are high in fat, toxins and nothing useful. Artificial supplements 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 exceed it. Alcohol in itself is a calorie plus stimulates the appetite - this does not mean that it should not be used at all, but it would be better to limit the total amount.
Your main course will be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Wholemeal bread.
- Whole grains.
- Olas.
- Fruit.
- Crackers.
- Berries.
- Dietary meat, fish.
Make vegetarian soups, grill or steam meat (you can't fry). Replace all harmful sweets with useful ones.
Conclusion
Minus 10 kg per month is just the amount you can part with. If you are not objectively overweight, the loss will be less, which must be understood. Sport is highly desirable - it will stimulate the metabolism for more active work and speed up the process of getting rid of extra pounds. It is recommended to exclude all harmful products - especially sugar, fried, fried goods. If you follow a healthy diet, the weight will gradually decrease and will not return. Rates on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Keep salt to a minimum.