Losing weight at 10 kg per month with excess weight is possible without very strict diets - nutritional correction and moderate physical activity will be sufficient. 30 days is enough to change taste habits, give up unhealthy foods, reduce your daily calorie intake and stop eating at night. Our body is a flexible system and reacts with sensitivity to any change in lifestyle. Its main task is to make these changes healthy and correct.
Talking about the fact that you can easily lose extra pounds in a month, we mean that you are objectively overweight, not the one you think you have. Yes, there is no limit to perfection, but you must understand that with normal body weight it will be much more difficult to lose pounds than to excess. Use a body mass index calculator - it will allow you to accurately assess the real situation.
When changing your lifestyle, correcting nutrition, giving up bad habits, it is real to lose several pounds a week - and that will end up being 10 pounds a month. If you prefer a healthy weight loss, do not want to risk your health, plan to achieve pronounced lasting results, do not be in a hurry. A monthly course allows you to lose weight gradually, without consequences for health and with a marked 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 to lose weight in a healthy way with consistent results, follow the advice of a professional.
Basics of healthy diet
The nutrition program must be designed individually, taking into account all the characteristics of the organism. Choose the foods you love - they will give you quick satiety and, just as importantly, pleasure. At the same time, it is advisable to think about options that offer maximum health benefits and provide quick satiety.
Nutritionists strongly recommend that all people who lose weight after 6 pm do not eat. Getting a little hungry is not harmful and even helpful - nighttime overload is detrimental to the gastrointestinal tract. In the first few days, of course, it will be difficult for you not to eat after 6, if you used to have dinner around 10, but with time you will get used to it. If you are completely unbearable, stick to something light - for example, cottage cheese, kefir, vegetable salad. Also at night it is advisable to walk, run, exercise. Even these changes will be enough to remove 4 kg in one month - without strict diets and dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevents you from achieving harmony and excellent health.
Abandon the appropriate foods and the weight will drop slowly but surely. It is also advisable to limit salt, sugar, spices - at first it will be unusual, but then you will start to taste the dishes more clearly.
If you are breastfeeding a baby
Breastfed women are losing or gaining weight. If nature itself has not helped you to build, just make the appropriate adjustments to your diet. First, remove the salt - the cause of fatigue, malaise, swelling.
After a few weeks, you will notice that you have become much more energetic. In addition, salt enters breast milk, which is totally harmful to the baby's health. You can replace it with spices, herbs, green vegetables or just salting less and less food.
As milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but you need meat, cottage cheese and vegetables more than ever. And walk more with the stroller - the movement speeds up the weight loss process.
Pills help or harm?
Definitely harmful - diet pills should only be used in extreme cases and, even better, never. They cause many side effects, and all at once, but even if such therapy is normally tolerated at first, make no mistake - over time, health problems will certainly make themselves felt.
In one 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 10kg
A strict diet to eliminate 10 kg in a month is not necessary - it will be sufficient to eat in moderation and remove all unhealthy foods from the diet. Sports are not mandatory, but desirable, we recommend choosing the type of activity you prefer - in a good mood, losing extra pounds is easier and more enjoyable. You need to train most days, with strict restrictions on calorie intake from the diet, it would be better to give up significant loads in order not to overload the heart.
If you are very overweight, a significant part falls on toxins and toxins. The first thing you must do is remove the sugar.
The brain does not need glucose as it is contained in sugar and is not useful for health and form. Avoiding refined sugars altogether will solve most of your overweight problems. Also undesirable are yogurts with additives, soft drinks, ketchup, cookies, sweets, sugared cereals, pasties, cakes.
At first it will seem that the food is not tasty - the main thing is not to give up and wait this time. Sugar can be substituted for dried fruits, 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 white product.
Don't overeat - if the portions are too big, losing weight will be problematic.
Eat sparingly and frequently - this will increase your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, hamburgers, pork and fresh yeasted bread are prohibited during the monthly thinness program. Choose dietary meat, eat more fermented dairy products, herbs, whole grains.
Do you want to lose 10kg in a month? 5 iron rules
To lose weight, you have to readjust yourself. The main points without which the process will be stopped:
- Drink enough - about 2 liters of water, except jam, tea, kefir. No drink can replace water, so it must be counted separately. Start the morning with a glass of drinking water, always take a bottle to quench your thirst and / or remember to drink if you are not particularly used to doing so. You need to drink half an hour before meals and an hour after, but not during.
- Remove all harmful substances - greasy, fried, sweet, fast food do not allow you to lose weight. At the most, replace these products with baked dishes, fruits, vitamin salads. If it gets too opaque without sweets, treat yourself to dark chocolate (but not a bar right away). Do not go to the store when you are hungry - you will overeat, harm or even eat it.
- Meals should be eaten at the same time - so 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 become very hungry, so it will have no stock for future use.
- Correct weight loss - a few pounds a week. Yes, not fast, but it's true.
- Move constantly - this applies to current sports and physical activities. If you can't visit the salon, don't be alarmed, daily walks and climbing stairs will also be sufficient.
Don't think you are losing weight - make the program a new way of life, get used to it little by little. Enjoy the process, find all the advantages in the new food format, daily routine.
Make sure you take a picture before you start losing weight, so that you can then compare the results and reward yourself.
Fitness
Don't have time to go to the gym? Okay - you can also train at home.
Classes on alternate days will be sufficient, most of the time it is not necessary, as the body will not have time to recover. Begin your workout with a warm-up - squats, arm movements, push-ups in different directions. When you warm up, move on to the main part of sports.
Press
- Lift the torso from the supine position, hands are conveniently attached to the chest or behind the head. Open your elbows to the sides, bend and raise your knees. Stretch your chin towards your chest, stay in this position and return to the starting position.
- Make a side board. Lie on your side, lean on your elbow, lift your body up to form a straight line (protrude, nothing should fall). Usually, there is no pain - there is only tension. Change your hand.
- Do sit-ups on the floor. Lift your body slowly and rotate alternately in both directions. You need to try to touch the second knee with your elbow. When you reach the bottom, you do not need to lie flat on your back, stay just 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, fix yourself at the upper point and lower yourself back.
Buttocks
- Get on your knees with your forearms on the floor. Keep your back straight, your lower back can be slightly bent, look straight ahead. Breathe in, start taking the leg back, fix it to the top, lower it. You don't have to hit hard.
- Initial position - lying on the right side, one hand rests on the floor, the other rests calmly on the waist. Pull the toe of your right leg up and start lifting it as far as it will go. Lower it.
- Classic extended squats are also good for the hips. Lower and raise slowly, contracting all the muscles.
Hands
- Rest on the floor while lying down and start pushing upwards. Ideally, your palms should be more than shoulder width apart. Elevate your body with an emphasis on your knees and arms.
- Make the board so that the body looks like a straight line, the buttocks and abs are as tense as possible. Bend your right leg and pull it up to your chest, the sock should rest on the floor. Do the same for the second step.
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), curl up, stretch your legs alternately and just forward on the floor with your legs wide apart. Any yoga posture, "cat" stretching, walking on your back will do. Stretching can and should be done daily.
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 they don't taste good, don't be discouraged - over time you will get used to the taste, the aroma of healthy dishes, you will find a special charm in them. Try to avoid stress - they are the main reason why we eat too much. Find something you like, exercise, change jobs, find friends and eat right.
You don't need to store sauces - they are rich in 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 don't overdo it. The alcohol itself is caloric and stimulates the appetite - this does not mean that it should not be consumed, but it would be better to limit the total amount.
Your main food will be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Wholemeal bread.
- Healthy grains.
- Eggs.
- Fruit.
- Cookies.
- Berries.
- Meat, fish diet.
Make vegetarian, grilled or steamed soups (you cannot fry). Replace all harmful sweets with useful ones.
Conclusion
Less 10 kg per month is just the amount you can use without pain. If you are objectively not overweight, the loss will be less, which needs to be understood. Sport is very desirable - it stimulates the metabolism for more active work and speeds up the process of eliminating extra pounds. It is advisable to exclude all harmful products - especially sugar, fried and baked goods. If you follow a healthy diet, the weight will gradually decrease and will not come back. Bet on healthy proteins, complex carbohydrates, fibers and fermented dairy products. Keep salt to a minimum.