It is possible to lose weight 10 kg per month with overweight without too strict diets - it is enough to correct nutrition and moderate physical activity. 30 days is enough to change taste habits, give up unhealthy foods, reduce your daily calorie intake, and stop eating in the evening. Our body is a flexible system, and reacts sensitively to any lifestyle changes. Your main concern is to make these changes healthy and right.
Speaking of the fact that you can easily lose extra pounds in a month, we mean objectively overweight, and not the one you think is that big. Yes, there is no limit to perfection, but you need to understand that with normal body weight, it will be much harder to lose kilograms than too much. Use a body mass index calculator - it will allow you to accurately estimate the real situation.
When you are changing lifestyle, maintaining nutrition, giving up bad habits, it is true to lose several kilograms per week - and this is 10 per month. If you prefer healthy weight loss, do not try to risk your health, plan to achieve significant lasting results, take your time. A monthly course allows you to lose weight gradually, without health consequences and a sharp set in the future. Correcting eating habits, lifestyle, which will allow you to consolidate the results and not get too much in the future, is a pleasant side effect.
Nutritional Recommendations
If you are comfortable with healthy weight loss with consistent results, be sure to consider professional advice.
Healthy Diet Basics
The nutrition program should be drafted individually, taking into account all the characteristics of the organism. Choose those foods that you love - they will give you quick satisfaction and, just as importantly, pleasure. At the same time, you are advised to embrace those options that have the greatest health benefits and offer quick satisfaction.
Nutritionistsstrongly recommend that not everyone who loses weight after 6 p. m. eats. Being a little hungry is not harmful, and even useful - night overload is detrimental to the gastrointestinal tract. The first few days, of course, it will be hard for you not to eat after 6, if you used dinner closer to 10, but over time you will get used to it. If you are completely unacceptable, limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. In the evening it is also recommended to walk, jog, do exercises. It is even enough to remove these changes from 4 kg within a month - without diets and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are what keep you going together and excellent health.
Ditch the right foods, and the weight will go down slowly but surely. It is also advisable to limit salt, sugar, spices - at first it will be unusual, but then you will begin to feel the taste of the dishes sharper.
If you are feeding a baby
Breastfed women are losing or gaining weight. If nature itself has not helped you build, make the appropriate adjustments to your diet. First, remove the salt - the cause of fatigue, feeling sick, swelling.
After a few weeks, you will notice that you are much more energetic. In addition, salt enters breast milk, which is completely unhealthy for the baby. You can substitute spices, herbs, green vegetables, or just gradually salt your food.
Since milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but more meat, cottage cheese, vegetables than ever before. And walk more with the stroller - movement will speed up the process of losing weight.
Help pills or harm?
Definitely harmful - diet pills should only be used in extreme cases, and better yet not at all. They bring a lot of side effects, and at the same time, but even if such therapy is usually taken first, do not be ready for yourself - over time, they certainly feel health problems on their own.
In a month, you can easily lose too much weight without pills - just set goals and don't forget that health is paramount.
Diet for a month to lose 10kg
A strict diet is not required to get rid of 10 kg within a month - it is enough to eat in moderation and remove all unhealthy foods from the diet. Sports are not required, but desirable, we recommend choosing the type of activity you enjoy - in a good mood, it is easier and more enjoyable to lose extra pounds. You need to train every other day often, with strict restrictions on the calorie intake of the diet, it is best to give up significant loads so as not to overload the heart.
If there is too much excess weight, a significant portion of it falls on toxins and toxins. The first thing you should do is remove the sugar.
The brain does not need glucose in its form with sugar, and is not useful for health and shape. Avoiding refined sugars completely will solve most of your overweight problems. Yogurt is also undesirable with additives, soda, kettle, cookies, sweets, cereals with sugar, pastries, cakes.
At first he will see for you that the food is not tasty - the main thing is not to give up and stay out this time. Dried fruit, honey can be substituted for sugar. Over time, the condition of the facial skin will improve as the white sugar-supported fungi disappear. Cane Sugar is not Panacea Most products found in supermarkets are just a white colored product.
Don't overdo it - if the portions are too big, there will be problems losing weight.
Eating moderately 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 slim monthly program. Choose a diet meat, eat more fermented milk products, herbs, whole grains.
Want to lose 10kg in a month? 5 iron rule
To lose weight, you need to make a correction. Key points that will stop the process without them:
- Drink a lot - about 2 liters of water, except 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 bring a bottle to quench your thirst and / or remember to drink, unless you are particularly used to doing this. You have to drink half an hour before meals and an hour after, but not during.
- Remove all harmful substances - fatty, fried, sweets, fast food do not allow you to lose weight. At most, replace these products with baked dishes, fruit, vitamin salads. If it becomes very dull without sweets, throw yourself dark chocolate (but not an instant bar). Don’t go to the store when you’re hungry - so you buy too much, harmful, or even eat it.
- 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, fruit, yogurt. The body will not have time to starve it, so it will have no stock for future use.
- Proper weight loss - a few kilograms per week. Yes, not fast, but true.
- Always move - this applies to sports and current physical activity. If you can’t visit the hall, it’s not scary, daily walks and walking upstairs are enough too.
Don't think you're losing weight - embrace the program as a new way of life, get used to it gradually. Enjoy the process, get all the benefits in the new food format, daily routine.
Be sure to take a photo before you start losing weight, so you can compare the results later and reward yourself.
Fitness
Don't have time to visit the gym? It's okay - you can train at home as well.
Classes every other day are enough, more often not necessary, as the body will not have time to recover. Start your exercise with warm-ups - squats, arm swings, body bends in different directions. When you warm up, move on to the main sports section.
Press
- Raise your torso from a supine position, the hands are conveniently tied to the chest or behind the head. Throw your elbows to the sides, bend and lift your knees. Stretch your chin towards the chest, stay in this position, return to starting position.
- Make a side plank. Lie on one side, lean at an angle, lift your body until a straight line is formed (protrude, nothing should sag). It 's not usually an illness - it's just a tension. Change your hand.
- Perform crunches while lying on the floor. Raise the body slowly, then turn alternately in both directions. You have to try to touch the second knee with your elbow. After you reach the starting point, you do not have to lie down completely on your back, lying slightly 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 point, lower yourself back.
Buttons
- Get on your knees with your forearms on the floor. Keep your back straight, in the lower back it can bend slightly, stay forward. Inhale, start bringing your foot back, fix it at the top, lower it. You don’t have to make a steep swing.
- Front position - lying on the right side, one hand rests on the floor, the other hand rests quietly on the waist. Pull the toe of your right foot up and start raising your foot as high as possible. Lower it.
- Classic squats are well extended for your hips too. Lower and lift slowly, contracting each muscle.
Hands
- Lie on the floor while you lie down and start pushing up. Ideally, the palms should be at a distance from each other greater than the width of the shoulders. Raise your body with emphasis on your knees and arms.
- Make the plank so that the line looks like a straight line, the buttocks, and the abs are as tense as possible. Bend your right foot and pull it to the chest, the sock should be on the floor. Do the same for the second leg.
Sine
Stretching is also an important part of a weight loss program. You can make a “butterfly” (sitting on the floor, extending your knees to the side), twine, stretch to your legs alternately and face straight on the floor with your legs wide apart. . Any pose from yoga, a "cat" will stretch, ride on his back. Stretching is possible 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. Substitute healthy foods for unhealthy foods. If they do not seem to taste good to you, do not be discouraged - over time you will become accustomed to the taste, aroma of healthy dishes, 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 storage sauces - they contain a lot of fat, toxins, and nothing useful. Artificial additives also activate appetite, which is completely useless. In addition to water, you can drink green tea, fruit, vegetable juices. Coffee is allowed, but do not go overboard with it. Alcohol itself is caloric plus it stimulates the appetite - this does not mean that it should not be drunk at all, but it is best to limit the total amount.
Your main food is:
- Min-choirce.
- Dairy products. Vegetables
- .
- Olive oil.
- Whole grain bread. Healthy grains
- Healthy grains. Eggs
- . Results
- . Crackers
- . Caora
- .
- Diet meat, fish.
Make vegetarian, grill or steamed meat soups (you can't fry). Replace all harmful sweets with useful sweets.
Conclusion
Less 10 kg per month is just what you can join without pain. If you are not objectively overweight, the loss that needs to be understood is less. Sport is very much needed - it will stimulate metabolism to work more actively and speed up the process of getting rid of extra pounds. It is advisable to exclude all harmful products - especially sugar, fried, baked goods. If you stick to a healthy diet, the weight will gradually decrease, and it will not come back. Bet on healthy proteins, complex carbohydrates, fiber, and fermented milk products. Keep salt as low as possible.