Losing 10 kg a month with overweight is possible without too strict diets - nutritional correction and moderate physical activity will suffice. 30 days is enough to change taste habits, give up unhealthy food, reduce daily calorie intake and stop eating in the evening. Our body is a flexible system and reacts sensitively to any changes in lifestyle. Your main task is to make these changes healthy and correct.
Speaking of the fact that you can easily lose excess weight in a month, we mean objectively overweight, not what you think it is. Yes, there is no limit to perfection, but you need to understand that losing weight with normal body weight will be much harder than excess. Use a body mass index calculator - it will allow you to accurately assess the real situation.
When changing lifestyle, improving nutrition, giving up bad habits, losing a few pounds a week is real - and this will increase to 10 per month. If you prefer to lose weight healthy, do not want to risk your health, plan to achieve significant lasting results, do not rush. A monthly course allows you to gradually lose weight without health consequences and without 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.
Nutrition Advice
If you are in the mood for healthy weight loss with consistent results, be sure to follow the advice of an expert.
Healthy Diet Basics
The nutrition program should be prepared individually, taking into account all the characteristics of the organism. Choose the foods you love - they will give you quick satiety and equally important pleasure. At the same time, it is recommended to focus on options that have maximum health benefits and give fast satiety.
Nutritionists strongly recommend that anyone who loses weight after 6pm should not eat. Mild fasting is not harmful or even beneficial - nighttime overload is detrimental to the gastrointestinal tract. In the first days, of course, it will be difficult for you not to eat after 6, if you used to have nearly 10 dinners, you will get used to it in time. If you are completely intolerable, limit yourself to something light - for example cottage cheese, kefir, vegetable salad. In addition, it is recommended to walk, jog, exercise in the evening. Even these changes will be enough to increase from 4kg in a month without diets and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are what prevent you from gaining complete harmony and perfect health.
The weight will decrease slowly but surely when you throw out the appropriate foods. It is also advisable to limit salt, sugar, and spices - it will be unusual at first, but later you will start to feel the taste of the dishes sharper.
If you are feeding a baby
Women who are breastfed are either losing or gaining weight. If nature itself didn't help you build, make adjustments to your diet. First, remove the salt - the cause of fatigue, feeling unwell, bloating.
After a few weeks, you will realize that you are much more energetic. In addition, salt enters breast milk, which is completely unhealthy for the baby. You can replace it with spices, herbs, green vegetables, or you can salt your food less and less.
Strict restrictions are contraindicated, as milk must be nutritious. Just take out "empty" foods, but you need meat, cottage cheese and vegetables more than ever. And walk more with the stroller - the movement will speed up the weight loss process.
Help or harm to pills?
Absolutely harm - diet pills should only be used in extreme cases and, better still, not used at all. They give a lot of side effects and at the same time, but even if this type of therapy is normally tolerated at first, do not praise yourself - over time, health problems will definitely make themselves felt.
Overweight in a month 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
You don't need a strict diet to lose 10 kg in a month - eating in moderation and removing all unhealthy foods from the diet will be enough. Sports are not necessary, but desirable, we recommend that you choose the type of activity to your taste - in a good mood, it is easier and more enjoyable to lose excess weight. You need to train most often with strict restrictions on the calorie intake of the diet, it will be better to give up significant loads so as not to overload the heart.
A significant portion of it falls into toxins and toxins if there is excess weight. The first thing you have to do is remove the sugar.
The brain does not need glucose in the form that sugar is in, it is not beneficial in terms of health and shape. Completely avoiding refined sugars will solve most of your overweight problems. In addition, unwanted yogurts, soda, ketchup, cookies, sweets, sugary cereals, pastries, cakes.
At first it seems 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, as the fungi supported by white sugar disappear, the condition of the facial skin improves. Sugar Cane Is Not a Panacea Most of the products available in supermarkets are nothing more than a colored white product.
Don't overeat - if the portions are too large, losing weight will be a problem.
Eat in moderation and often - this will speed up your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, hamburgers, 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 kilos per month? 5 iron rules
You have to readjust to lose weight. The main points that the process will not stop:
- Drink enough - about 2 liters of water, excluding compote, tea, kefir. No drink can replace water, so it should be counted separately. Start the morning with a glass of clean drinking water, always carry a bottle with you to quench your thirst, and / or remember to drink if you're not particularly used to it. You need to drink half an hour before meals and an hour after, but not during.
- Remove all harmful substances - fatty, fried, sweets, fast food will not allow you to lose weight. As a maximum, replace these products with cooked dishes, fruits, vitamin salads. If it gets too boring without dessert, treat yourself to dark chocolate (but not a bar right away). Don't go to the grocery store when you're hungry - you'll buy too much, harmful, and even food.
- Meals should be at the same time - this way the body will get used to the routine and work more actively. Snack between meals - yoghurt, cheese, vegetables, fruit, yoghurt. The body will not have time to get very hungry, so it will not be stocked for future use.
- Correct weight loss - several kilograms per week. Yes, not fast, but correct.
- Move constantly - this applies to both sports and current physical activity. It is not scary if you cannot visit the hall, daily walks and climbing the stairs will also be enough.
Don't think you're losing weight - take the program as a new way of life, gradually get used to it. Enjoy the process, discover all the advantages of the new food format, the daily routine.
Make sure you take a photo before you start losing weight so you can reward yourself later by comparing the results.
Fitness
Don't have time to visit the gym? No problem - you can also train at home.
Lessons will be enough every day, more often it is not necessary, as the body will not have time to recover. Start your workout with a warm-up - squats, arm swing, body twisting movements in different directions. When you warm up, move on to the main sports section.
Press
- Lift your body from the supine position, hands are comfortably fixed on your chest or back of your head. Open your elbows to the sides, bend your knees and raise them. Extend your chin towards your chest, stay in this position, return to the starting position.
- Make a side board. Lie on one side, lean on your elbow, lift your body until a straight line is formed (protrusion, nothing hanging off). Normally there is no pain - just tension. Change your hand.
- Exercise while lying on the floor. Slowly lift the body, then alternately bend it in both directions. You should try to touch your second knee with your elbow. Once you have reached the lowest point, you do not need to lie on your back completely, you will 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 raising your hips, fix yourself at the top, lower.
Hips
- Get on your knees with your forearms on the ground. Keep your back straight, slightly bent at the bottom, look forward. Inhale, start to breathe back your leg, fix it on top, lower it. You don't need to make a sharp turn.
- Starting position - lying on the right, with one hand resting on the ground and the other calmly on the waist. Pull the toe of your right leg up and start raising your leg to the maximum. Download.
- Classic long squats are also good for your hips. Tension each muscle and gently lower and lift.
Hands
- Lie down to rest on the ground and start pushing up. Ideally, palms should be farther apart than the width of the shoulders. Lift your body, focusing on your knees and arms.
- Apply the plank so that the body looks like a straight line, the hips and abdominal muscles are as taut as possible. Bend your right leg and pull it towards your chest, the sock should rest on the floor. Do the same for the second leg.
Extend
Stretching is an important part of your weight loss program. You can make a "butterfly" (sitting on the floor, spread your knees to the side), twine, alternately stretch your legs and stretch them forward on the floor with your legs wide. Any pose from yoga, stretching "cat", riding back will be enough. Stretching can and should be done every day.
How to create a monthly menu
To lose 10 kg you need the correct menu for a month. Replace unhealthy foods with healthy foods. If it does not seem delicious to you, do not be discouraged - over time you will get used to the taste, aroma of healthy food, you will find a special charm in them. Try to avoid stress - these are the main reasons we eat too much. Find something you love, exercise, change jobs, meet friends and eat right.
You don't need shop sauces - they're high in fat, toxins, and they're useless. Artificial additives stimulate the appetite, which is completely useless. In addition to water, you can drink green tea, fruit and vegetable juices. Coffee is allowed, but don't overdo it with it. Alcohol itself is caloric, plus it stimulates 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 dish:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Healthy grains.
- Eggs.
- Fruit.
- Crackers.
- Fruits.
- Dietary meat, fish.
Make vegetarian soups, grill or steam meat (you cannot fry). Replace all harmful sweets with useful ones.
Result
Minus 10 kg per month is the amount you can leave without pain. If you are not objectively overweight, the loss will be less and this needs to be understood. Sport is very desirable - it stimulates the metabolism to work more actively and speeds up the process of getting rid of excess weight. It is recommended to exclude all harmful products - especially sugar, fried, baked products. 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 salt to a minimum.