Weight loss of 10 kg per month is possible without too strict diets - dietary correction and moderate physical activity will suffice. 30 days is enough to change your taste habits, give up unhealthy foods, reduce your daily calories, and stop eating in the evenings. Our body is a flexible system and sensitive to any lifestyle changes. Your main task 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 mean objective overweight, not what you think is. Yes, there are no limits to perfection, but you have to understand that with a normal body weight, losing pounds will be much harder than with excess. Use the body mass index calculator to accurately estimate the real situation.
By changing your lifestyle, changing your diet, giving up bad habits, it is realistic to lose a few pounds a week - which will turn out to be 10 a month. If you prefer healthy weight loss, you don’t want to risk your health, plan to achieve bright long-term results, don’t rush. Monthly courses allow you to lose weight gradually, without health consequences and sharp sets in the future. A pleasant side effect is an adjustment to your eating habits, a lifestyle that will allow you to consolidate the results and not gain too much in the future.
Dietary recommendations
If you are determined to lose weight healthily and achieve consistent results, be sure to follow the advice of a professional.
Basics of a healthy diet
A nutrition program should be tailored to all the characteristics of the body. Choose your favorite foods - they will give you a quick satiety and, most importantly, pleasure. At the same time, it is advisable to stay at those options that have the maximum health benefits and provide quick satiety.
Nutritionists strongly recommend not eating at all for people who lose weight after 6 p. m. Being a little hungry is not harmful, and even beneficial - nocturnal congestion harms the digestive tract. On the first day, of course, you’ll have a hard time not eating after 6 if you’ve had dinner closer to 10 before, but over time you’ll get used to it. If you’re completely unbearable, limit yourself to something light - like curd, kefir, vegetable salads. It is also advisable to walk, run, do exercises in the evening. Even these changes will be enough to remove 4 kg from the rest of the day in a month - without diets and strict dietary restrictions.
Sweet and starchy food is exactly what prevents you from achieving harmony and great health.
Discard 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 feel the taste of the dishes more sharply.
if you are breastfeeding
Breastfeeding women either meta or gain weight. If nature itself hasn’t helped you create, just change your diet properly. First, remove the salt - the cause of fatigue, malaise, swelling.
After a couple of weeks, you'll notice that you've become much more energetic. In addition, the salt passes 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.
Because milk must be nutritious, strict restrictions are prohibited. Eliminate only "empty" foods, but you need meat, cottage cheese, vegetables more than ever. And walk more with the wheelchair - the movement will speed up the weight loss process.
Help for tablets or harm?
It's really harmful - diet pills should only be used as a last resort, and even better not at all. They provide many side effects right away, but even if such therapies are generally tolerated at first, don’t pat yourself - over time, the health problems will really feel.
Overweight can be easily lost without pills in a month - just set goals and remember that health is paramount.
Monthly diet to lose 10 kg
A strict diet is not necessary to get rid of 10 kg per month - it is enough to eat in moderation and eliminate all unhealthy food from the diet. Sport is not necessary, but desirable, we recommend choosing the type of activity according to your taste - it is easier and more enjoyable to lose extra pounds if you are good. Exercise should be done every other day within strict calorie limits of the diet, it would be better to give up heavy loads so as not to overload the heart.
Too much is overweight, much of it is due to toxins and toxins. The first thing you should do is remove the sugar.
The brain does not need the same form of glucose as sugar, and it is not good for health and shape. Complete avoidance of refined sugar will solve most overweight problems. Also unwanted yogurts with additives, soda, ketchup, cookies, sweets, groats with sugar, cakes, pies.
At first it will seem to you that the food is not delicious - the most important thing is not to give up and wait this time. Sugar can be replaced by dried fruit, honey. Over time, the condition of the facial skin will improve as the fungi supported by white sugar will disappear. Cane sugar is not a panacea Most products found in supermarkets are nothing more than a colored white product.
Don't overeat - if the portions are very large, weight loss will be problematic.
Eat in moderation and often - this will increase your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork and yeast fresh bread are prohibited during the monthly slimming program. Choose diet meat, eat more fermented dairy products, herbs, whole grains.
Want to lose 10 kg a month? 5 Iron Rules
You need to adjust to lose weight. 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 needs to be counted separately. Start the morning with a glass of clean drinking water, and always have a bottle with you to quench your thirst and / or remember to drink. Drinking should be done half an hour before and an hour after a meal, but not during it.
- Eliminate all harmful substances - fatty, fried, sweets, fast food does not allow you to lose weight. Replace these products with fried dishes, fruits, vitamin salads as much as possible. If it gets very boring without sweets, treat yourself to dark chocolate (but not immediately on the bar). Don’t go to the store when you’re hungry - this will buy excess, harmful or even eat you.
- Nutrition should be at the same time - so the body will get used to the routine and work harder. Snack between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to go very hungry, so there will be no supply of it in the future.
- Correct weight loss is a couple of pounds a 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, and there will be enough daily walks and stairs.
Don't think you're losing weight - understand the program as a new way of life, get used to it. Enjoy the process, find all the advantages of the new food format, daily regimen.
Before you lose weight, be sure to take a photo so you can compare results later and reward yourself.
Eligibility
Don't have time to go to the gym? Okay - you can train at home in the same way.
There will be enough classes every other day, more 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 bending in various directions. When you warm up, go to the main part of the sport.
Click
- Raise your vest from a supine position with your arms comfortably attached to your chest or behind your head. Stretch your elbows to the sides, bend and raise your knees. Stretch your chin towards your chest, lean in this position, return to starting position.
- Make a sideboard. Lie on one side, lean on your elbow, lift your body until a straight line is formed (protruding, no one should fall). There is usually no pain - just tension. Change your hand.
- Make crisps while lying on the floor. Slowly lift your body, then take turns in both directions. You need to try to touch the second knee with your elbow. When you reach the bottom point, you don’t have to lie down completely on your back, stay a little above the floor.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Now exhale and start lifting the hips, fasten yourself at the top point, lower yourself back.
Buttocks
- Kneel with your forearms on the floor. Keep your back straight, it may be slightly bent at the bottom of your back, look ahead. Inhale, start with the leg back, fasten it on top, lower. You don’t have to do a sharp swing.
- Starting position - lying on the right side, one hand is on the floor, the other is quietly resting on the waist. Pull the toe of the right foot up and begin to raise the foot as much as possible. Lower it.
- Classic extended squats are also good for your hips. Lower and raise slowly, contracting each muscle.
Rankos
- Lie on the floor and start pushing up. Ideally, the palms should be more apart than shoulder width apart. Lift your body by emphasizing your knees and arms.
- Make the board look straight, buttocks and abs as tight as possible. Bend your right leg and pull it to your chest, the sock should rest on the floor. Do the same for the second leg.
Tempk
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), twine, alternately stretched to your feet and just forward on the floor with wide legs. Any yoga pose, "cat" stretching, riding on the back will be suitable. Stretching can and should be done daily.
How to create a menu for the month
To lose 10 kg, you need the right menu for the month. Replace unhealthy foods with healthy ones. If they do not seem delicious to you, do not despair - 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 - they are the main reason why we eat too much. Find what you like, exercise, change jobs, meet friends and eat right.
You don't need store sauces - they are high in fat, toxins and nothing useful. Artificial supplements 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. Alcohol itself is high in calories, and it stimulates the appetite - it does not mean that it should not be consumed at all, but it is better to limit the total amount.
Your main food will be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Whole grains.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Dietary meat, fish.
Make vegetarian soups, grill or steam meat (do not fry). Replace all harmful sweets with useful ones.
Conclusion
Minus 10 kg per month is just the amount you can painlessly part with. If you are not objectively overweight, the loss will be less, you need to understand. Sport is highly desirable - it will stimulate the metabolism for more active work and speed up the process of getting rid of extra pounds. It is advisable not to include all harmful products - especially sugar, fried, baked goods. If you follow a healthy diet, your weight will gradually decrease and you will not return. Build on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Salt is needed as little as possible.