Losing weight by 10 kg per month with overweight is possible without too strict diets - nutritional correction and moderate physical activity will be enough. 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 reacts sensitively to any change in lifestyle. Your main task is to make these changes healthy and correct.
Speaking of the fact that you can easily lose extra pounds in a month, we are talking about being overweight objectively, not who you think you are. Yes, there is no limit to perfection, but you should understand that with normal body weight it will be much more difficult to lose pounds than with excess. Use a body mass index calculator - it will allow you to accurately assess the real situation.
By changing your lifestyle, correcting nutrition, giving up bad habits, it's real to lose several pounds a week - and it will be 10 a month. If you prefer healthy weight loss, don't want to risk your health, plan to achieve pronounced lasting results, take your time. A monthly course allows you to lose weight gradually, without consequences for health 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 too much in the future.
Nutritional recommendations
If you are in the mood for healthy weight loss with consistent results, be sure to consider professional advice.
Basics of healthy eating
The nutrition program should be developed individually, taking into account all the characteristics of the organism. Choose the foods you like - they will give you quick satiety and, just as importantly, pleasure. At the same time, it is advisable to dwell on the options that have the maximum health benefits and give rapid satiety.
Nutritionists strongly recommend that anyone who loses weight after 6 p. m. not to eat. Being slightly hungry is not harmful, and even useful - nighttime overload is harmful to the gastrointestinal tract. The first few days, of course, it will be difficult for you not to eat after 6 a. m. , if you used to have dinner closer to 10 a. m. , but over time you will get used to it. If you are completely unbearable, limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. Also in the evening it is advisable to walk, jog, exercise. Even these changes will be enough to shed 4kg in a month - with no diet or strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what keep you from regaining harmony and excellent health.
Ditch the appropriate foods and the weight will drop slowly but steadily. It is also advisable to limit salt, sugar, spices - at first this will be unusual, but then you will start to experience the taste of dishes more clearly.
If you are feeding a baby
Breastfeeding women lose or gain weight. If nature itself hasn't helped you build, just make the proper adjustments to your diet. First of all, remove the salt - the cause of fatigue, feeling unwell, swelling.
After a few weeks you will notice that you have become much more energetic. In addition, the salt gets into 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. Only remove "junk" foods, but you need meat, cottage cheese and vegetables more than ever. And walk more with the stroller - the movement will speed up the process of weight loss.
Help with pills or hurt?
Definitely wrong - diet pills should only be used in extreme cases, and even better not at all. They give a lot of side effects and at once, but even if such therapy is tolerated normally at first, do not flatter yourself - over time, health problems will certainly make themselves felt.
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
Strict diet to get rid of 10 kg in a month is not necessary - it will be enough to eat in moderation and eliminate all unhealthy foods from the diet. Sport is not compulsory, but desirable, we recommend that you choose the type of activity that suits you - in a good mood, losing extra pounds is easier and more enjoyable. You need to train most often every other day, with strict restrictions on the calorie intake of the diet, it would be better to give up heavy loads, so as not to overload the heart.
If there is a lot of overweight, a significant part of it falls on toxins and toxins. The first thing to do is to remove the sugar.
The brain does not need glucose in the form in which it is contained in sugar and is not useful for health and fitness. Avoiding refined sugars altogether will solve most of your overweight problems. Yoghurts with additives, sodas, ketchup, cookies, candies, cereals with sugar, pastries, cakes are also undesirable.
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 skin of the face will improve as the fungi supported by the white sugar disappear. Cane sugar is no panacea Most products found in supermarkets are nothing more than a colored white product.
Don't overeat - if the portions are very large, losing weight will be problematic.
Eat in moderation and often - it will boost 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 meat, eat more fermented dairy products, herbs, whole grains.
Want to lose 10 kg in a month? 5 iron rules
To lose weight, you need to readjust. The main 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 must be counted separately. Start the morning with a glass of clean drinking water, always take a bottle with you to quench your thirst and / or remember to drink, if you are not particularly used to doing so. You should drink half an hour before meals and an hour after, but not during.
- Cut out all harmful substances - fat, fries, candy, fast food does not allow you to lose weight. As much as possible, replace these products with baked dishes, fruit, vitamin salads. If it gets very dull without candy, treat yourself to dark chocolate (but not a bar right away). Do not go to the store when you are hungry - so you will buy excess, harmful products or even eat them.
- Meals 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 be very hungry, so it will not be stored for future use.
- Correct weight loss - a few kilograms per 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 up the stairs will also suffice.
Don't think you are losing weight - take the program as a new way of life, get used to it gradually. Enjoy the process, find all the benefits in the new food format, the daily routine.
Make sure you take a photo before you start losing weight, so you can compare results later and reward yourself.
Fitness
Don't have time to visit the gym? It's okay - you might as well work out at home.
Classes every other day will be enough, most often it is not necessary, because the body will not have time to recover. Start your workout with a warm-up - squats, arm swings, body curls in different directions. When you warm up, move on to the main sports part.
Press
- Lift your torso from a lying position, the hands are conveniently tied on the chest or behind the head. Spread your elbows to the sides, bend and lift your knees. Stretch your chin to the chest, linger in this position, return to the starting position.
- Do a side plank. Lie on one side, press the elbow, lift your body until a straight line is formed (protrude, nothing should sag). Normally there is no pain - there is only tension. Change hands.
- Perform crunches while lying on the floor. Slowly lift the body, then turn it back and forth alternately. You should try to touch the second knee with your elbow. After reaching the lowest point, you do not need to lie completely on your back, linger slightly above the ground.
- 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 highest point, lower yourself back.
Buttocks
- Get on your knees with your forearms on the floor. Keep your back straight, in the lower back it can be slightly bent, look forward. Inhale, start taking your leg back, fix it at the top, lower it. You don't need to swing suddenly.
- Starting position - lying on your 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 your leg as far as it will go. Lower it.
- Classic extended squats are also good for your hips. Slowly lower and lift, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing upwards. Ideally, the palms should be farther apart than the width of the shoulders. Lift your body, emphasizing your knees and arms.
- Perform the plank so that the body looks like a straight line, buttocks and abs are as tight as possible. Bend your right leg and pull it towards your chest, the sock should rest on the floor. Do the same for the return leg.
Stretch
Stretching is also an important part of a weight loss program. You can do a "butterfly" (sit on the floor, spread your knees to the side), tie up, stretch your legs alternately and just forward on the floor with your legs apart. All yoga poses, cat stretching, back riding 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 do not seem tasty to you, do not be discouraged - over time you will get used to the taste, aroma of healthy dishes, you will find a special charm in them. Try to avoid stress - this is the main reason we overeat. Find something you love, exercise, change jobs, meet friends, and eat well.
You don't need store-bought sauces - they're high in fat, toxins, and nothing useful. Artificial additives activate the appetite, which is also completely unnecessary. In addition to water, you can drink green tea, fruits, and vegetable juices. Coffee is ok, but don't 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:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Healthy grains.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Diet meat, fish.
Make vegetarian soups, grill or steam meat (you cannot fry). Replace all harmful candy with useful candy.
Conclusion
Minus 10kg per month, that's just the amount you can painlessly part with. If objectively you are not overweight, the loss will be less, which should be understood. Sport is very desirable - it will stimulate the metabolism to more active work and speed up the process of shedding extra pounds. It is advisable to exclude all harmful products - especially sugar, fried products and baked goods. If you stick to a healthy diet, the weight will gradually decrease and not come back. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Keep the salt to a minimum.