Losing 10 kg per month if you are overweight is possible without too strict diets - nutritional correction and moderate physical activity are sufficient. 30 days is enough to change taste habits, give up unhealthy foods, reduce daily caloric intake and stop eating in the evening. Our body is a flexible system and is sensitive to changes in lifestyle. Your main job 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 are objectively talking about being overweight, not what you think is. Yes, there is no limit to perfection, but you need to understand that with normal body weight, it is much more difficult to lose kilograms than with excess. Use a body mass index calculator that will help you accurately assess the actual situation.
If you change your lifestyle, correct your diet, give up bad habits, you are actually losing several pounds a week - and that's 10 a month. If you prefer healthy weight loss, do not want to endanger your health, plan for pronounced permanent results and take your time. A monthly course will allow you to gradually lose weight without any health consequences and a sharp rate in the future. A pleasant side effect is the correction of eating habits and lifestyle which will allow you to consolidate the results and not gain too much in the future.
Diet recommendations
If you are in the mood for healthy weight loss with consistent results, you should seek advice from a professional.
Basics of healthy eating
The nutrition program should be created individually, taking into account all the characteristics of the organism. Pick the foods you love - they'll give you satiety quickly and, just as importantly, pleasure. At the same time, it is advisable to look into the options that will have the maximum health benefits and bring about a quick satiety.
Nutritionists strongly recommend that anyone who loses weight after 6 p. m. does not eat. Being slightly hungry is not harmful, and even beneficial - nighttime congestion is harmful to the gastrointestinal tract. Obviously in the first few days it will be difficult for you not to stop eating after 6 if you had dinner earlier around 10, but over time you will get used to it. If you are completely unbearable, then limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. Even in the evening it is advisable to go out for a run, to do exercises. Even these changes are enough to remove 4 kg in a month - without dieting and strict dietary restrictions for the rest of the day.
Sweet and starchy foods precisely prevent you from achieving harmony and excellent health.
Throw away the relevant food and the weight will slowly but surely decrease. It is also advisable to limit salt, sugar and spices - at first it is unusual, but then you will feel the taste of the dishes more sharply.
When you feed a baby
Breastfeeding women lose or gain weight. If nature hasn't helped you build it up, just make the appropriate adjustments to your diet. First, remove the salt - the cause of fatigue, discomfort and swelling.
After a few weeks you will find that you have become much more energetic. In addition, salt gets into breast milk, which is completely unhealthy for the baby. You can replace it with spices, herbs, green vegetables or gradually add less and less salt to your food.
Since milk has to be nutritious, strict restrictions are contraindicated. Only remove "empty" foods, but you need meat, cottage cheese, and vegetables more than ever. And do more with the stroller - exercise speeds up the weight loss process.
pills help or harm?
Definitely harmful - diet pills should only be used in extreme cases and, even better, not at all. They cause many side effects and are not flattering even if such therapy is initially tolerated normally - in time, health problems will certainly become noticeable.
In a month, excess weight can be easily lost without pills - just set goals and do not forget that health is the main thing.
Diet for a month to lose 10 kg
A strict diet to get rid of 10 kg in a month is not necessary - it is enough to eat in moderation and remove all unhealthy foods from the diet. Exercise is not necessary, but desirable. We recommend choosing the type of activity based on your preference. When you're in a good mood, it's easier and more enjoyable to lose extra pounds. You will have to exercise every other day most of the time, with strict caloric restrictions on the diet. It is better to refrain from 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 should do is remove the sugar.
The brain does not need glucose in the form in which it is in sugar, and it is not useful for health and form. Avoiding refined sugars entirely will solve most of your obesity problems. Yogurt with additives, soda, ketchup, cookies, sweets, muesli with sugar, pastries, cakes are also undesirable.
At first glance, it seems to you that the food is not tasty - the main thing is not to give up this time and to wait. Sugar can be replaced with dried fruits, honey. Over time, the condition of the skin of the face improves as the fungi supported by the white sugar disappear. Cane sugar is not a panacea Most products in supermarkets are nothing more than a colored white product.
Do not overeat - if the portions are very large, losing weight is 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 bread are prohibited during the monthly slimming program. Choose diet meat, eat more fermented dairy products, herbs, whole grains.
Do you want to lose 10 kg in a month? 5 iron rules
To lose weight, you need to readjust. The most important points without which the process ends:
- 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 it. You need to drink half an hour before meals and an hour after, but not during.
- Remove all harmful substances - fat, fried, candy, fast food will not make you lose weight. Replace these products with baked goods, fruit and vitamin salads as much as possible. If it gets very boring without sweets, treat yourself to dark chocolate (but not a bar right away). Don't go to the store when you're hungry - so you're buying, or even eating, excess, harmful.
- Meals should be taken at the same time - this way the body gets used to the routine and works more actively. Snack - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to get very hungry, so it will not stock up for future use.
- Proper weight loss - a couple of kilograms a week. Yeah, 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 are enough too.
Do not think that you are losing weight - take the program as a new way of life, gradually get used to it. Enjoy the process, find all the benefits in the new food format, everyday.
Make sure to take a photo before you lose weight so that you can later compare the results and reward yourself.
Fitness
Don't have time to go to the gym? It's okay - you might as well exercise at home.
Classes every other day will be enough, more often it is not necessary because the body does not have time to recover. Start your workout with a warm up - squats, arm swings, body flexions in different directions. When you warm up, move on to the main sport.
Press
- Lift your upper body from the supine position. The hands are conveniently attached to the chest or behind the head. Spread your elbows to one side, bend and raise your knees. Extend your chin towards your chest, stay in this position, and return to the starting position.
- Make a side plank. Lie on one side, lean on your elbows, lift your body until a straight line is formed (protruding, nothing should sag). Usually there is no pain - there is only tension. Change your hand.
- Do crunches while lying on the floor. Slowly lift the body, then rotate it alternately in both directions. You have to try to touch the second knee with your elbow. When you get to the bottom point, there is no need to lie completely on your back and linger a little off the floor.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Now exhale and start lifting your hips, fixing yourself at the top point and lowering yourself back.
buttocks
- Get on your knees with your forearms on the floor. Keep your back straight, your lower back can be slightly arched, look forward. Inhale, start pulling your leg back, pinning it on top and lowering it. You don't have to swing sharply.
- Starting position - lying on your right side, one hand on the floor, the other calmly on your waist. Pull the toe of your right leg up and start lifting your leg to the maximum. Lowering.
- Classic squats are good for your hips too. Slowly lower and raise, contracting each muscle.
hands
- Lie down on the floor and push up. Ideally, the palms of your hands should be more than the width of your shoulders apart. Elevate your body with a focus on your knees and arms.
- Perform the plank so that the body looks like a straight line, the buttocks and abdominal muscles are as tight as possible. Bend your right leg and pull it up to your chest. The sock should be on the floor. Do the same for the second leg.
Stretch
Stretching is also an important part of a weight loss program. You can make a "butterfly" (while sitting on the floor, spreading your knees to one side), lace up, alternately stretching towards your legs, and stretching forward with your legs wide apart on the floor. All poses from yoga, stretching "cat", riding on your back will do. Stretching can and should be done on a daily basis.
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 ones. If they don't seem tasty to you, don't be discouraged - over time you will get used to the taste and aroma of healthy dishes. You will find a special charm in them. Try to avoid stress - it's the main reason we overeat. Find something you love, exercise, change jobs, meet friends, and eat right.
You don't need sauces - they're high in fat, toxins, and nothing useful. Artificial additives activate the appetite, which is also completely useless. In addition to water, you can also drink green tea, fruits and vegetable juices. Coffee is allowed, but don't go overboard. 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 staple food is:
- 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 sweets with useful ones.
Conclusion
Minus 10 kg per month is exactly the amount that you can part with painlessly. If you are objectively not overweight, the loss is less, which needs to be understood. Exercise is very desirable - it stimulates the metabolism to more active work and speeds up the process of getting rid of extra pounds. It is advisable to exclude all harmful products - especially sugar, fried baked goods. If you eat healthy, the weight will gradually drop and never come back. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Keep the salt to a minimum.