Losing 10 kg of excess weight is possible without too strict diets - nutritional correction and moderate physical activity will suffice. 30 days is enough to change your 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 changes in lifestyle. Your main task is to make these changes healthy and correct.
When we say that you can easily lose weight in a month, we mean objectively overweight, not the one you think is. Yes, there are no limits to perfection, but you have to understand that with a normal body weight it will be much harder to lose pounds than with excess. Use a body mass index calculator - it will allow you to accurately estimate your actual condition.
When you change your lifestyle, correct your diet, give up bad habits, it’s really like losing a few pounds a week - and that will turn out to be 10 a month. If you prefer healthy weight loss, do not want to risk your health, plan to achieve lasting results, do not rush. The monthly course allows you to lose weight gradually, without health consequences and 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 get too much in the future.
Nutrition recommendations
If you are in the mood for healthy weight loss with consistent results, be sure to follow the advice of a professional.
Basics of healthy eating
The food program should be made individually, taking into account all the characteristics of the organism. Choose the food you love - it will give you quick satiety and, equally important, satisfaction. At the same time, it is advisable to stop at those options that have maximum health benefits and give satiety quickly.
Nutritionists warmly recommend everyone who loses weight after 6 pm not to eat. Mild hunger is not harmful, and even useful - night overload damages the gastrointestinal tract. The first few days, of course, it will be hard for you not to eat after 6 if you’ve eaten closer to 10 before, but over time you’ll 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 desirable to walk, run, do exercises. Even these changes will be enough to remove with 4 kg within a month - without diet and strict dietary restrictions until the end of the day.
Sweet and starchy foods are exactly what prevent you from achieving harmony and excellent health.
Discard proper foods and your weight will slowly but surely drop. 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 dish sharper.
If you are feeding a baby
Breastfed women either lose or gain weight. If nature alone hasn’t helped you build, just make appropriate dietary adjustments. First remove the salt - the cause of fatigue, malaise, swelling.
After a few weeks you will notice that you have become 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 just gradually feed less and less food.
Because milk must be nutritious, strict restrictions are contraindicated. Just remove “empty” foods, but you need meat, cottage cheese, vegetables more than ever. And walk more with a wheelchair - movement will speed up the weight loss process.
Help with pills or harm?
Definitely harmful - diet pills should be used only in extreme cases, and even better not at all. They give a lot of side effects at once, but even if such therapy is initially tolerated normally, do not flatter yourself - over time, health problems will certainly be felt.
In a month, excess weight can easily be lost without pills - just set goals and remember that health is most important.
Diet for a month to lose 10 kg
A strict diet to get rid of 10 kg within a month is not necessary - it will be enough to eat in moderation and remove all unhealthy foods from the diet. Sport is not obligatory, but it is desirable, we recommend choosing the type of activity according to your taste - in a good mood, losing extra pounds is easier and more pleasant. You should train most often every other day, with strict restrictions on calorie intake in the diet, it would be better to give up significant loads so as not to overload the heart.
If you are a lot of extra pounds, a significant portion is spent 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 contained in sugar and is not beneficial to health and shape. Completely avoiding refined sugars will solve most of your overweight problems. Yogurts with additives, soda, ketchup, cookies, sweets, cereals with sugar, pastries, cakes are also undesirable.
At first it will seem that the food is not tasty - the main thing is not to give up and wait this time. Sugar can be replaced with dried fruit, soul. Over time, the condition of the facial skin will improve as the fungi supported by white sugar disappear. Cane sugar is not a cure for medicine Most products found in supermarkets are nothing but white colored products.
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 lean program. Choose dietary meat, eat more fermented dairy products, herbs, whole grains.
Want to lose 10 lbs in a month? 5 iron rules
To lose weight, you need to adjust. The main points without which the process will stop:
- Drink enough - 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 carry a bottle with you to quench your thirst and / or don't forget to drink, if you are not particularly used to it. You must 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. Replace these products with a maximum of baked dishes, fruits, vitamins. If it gets very boring without candy, treat yourself to dark chocolate (but not a bar right away). Don’t go to the store when you’re hungry - that way you’ll buy the surplus, the pest or even eat it.
- Meals should be at the same time - this way the body will get used to the routine and will 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.
- Proper weight loss - a few 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, daily walks and stairs will suffice.
Don't think you're losing weight - understand the program as a new way of life, gradually get used to it. Enjoy the process, find all the benefits in a new food format, daily routine.
Be sure to 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 can train just as well at home.
Classes every other day will suffice, more often it is not necessary because the body will not have time to recover. Start your workout by warming up - squats, arm swings, body bending in different directions. When you warm up, move on to the main sports section.
Press
- Lift your torso from a lying position, arms firmly attached to your chest or behind your head. Spread your elbows to the sides, bend and raise your knees. Stretch 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 created (protrude, nothing should sink in). There is usually no pain - there is only tension. Change your hand.
- Perform sit-ups while lying on the floor. Lift your body slowly, then alternately twist in both directions. You must try to touch the other knee with your elbow. Reaching the bottom point, you don’t need to lie completely on your back, staying 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 your hips, fix yourself on the upper point, lower yourself backwards.
Buttocks
- Get on your knees with your forearms on the floor. Keep your back upright, your lower back may be slightly bent, looking forward. Inhale, start to return the leg, fix it on top, lower it. You don’t need to swing sharply.
- Starting position - lying on the right side, one hand resting on the floor, the other calmly leaning on the waist. Pull the toe of the right foot upwards and start raising the foot as much as possible. Put it down.
- Classic extended squats are also good for your hips. Lower and raise slowly, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing. Ideally, the palms should be more apart than shoulder width apart. Lift the body with emphasis on the knees and arms.
- Make the board so that the body looks as straight as possible, buttocks and abdomen as tense as possible. Bend your right leg and pull it to your chest, the sock should lie on the floor. Do the same for the other leg.
Stretch
Stretching is also an important part of a weight loss program. You can make a “butterfly” (while sitting on the floor, spread your knees to the side), crawl in, alternately stretch to your feet and just forward on the floor with your legs wide apart. Any pose from yoga, stretching the "cat", riding on the back will be enough. Stretching can and should be done daily.
How to make a menu in a month
To lose 10 kg, you need the right menu in a month. Replace unhealthy foods with healthy ones. If they do not seem delicious to you, do not be discouraged - over time you will get used to the taste, the 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 something you love, exercise, change jobs, meet friends and eat well.
You don't need storage sauces - they contain a lot of fat, toxins and nothing useful. Artificial additives 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 with it. Alcohol itself is a calorie plus it stimulates the appetite - that doesn’t mean it shouldn’t 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.
- Dietary meat, fish.
Make vegetarian soups, grilled or steamed meat (you can't fry). Replace all harmful sweets with useful ones.
Conclusion
Minus 10 kg per month is just the amount from which you can grow painlessly. If you objectively are not overweight, the loss will be less, which should be understood. Sport is highly desirable - it will stimulate the metabolism to work more actively and speed up the process of dealing with extra pounds. It is recommended to exclude all harmful products - especially sugar, fried, baked foods. If you follow a healthy diet, the weight will gradually decrease and will not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Reduce salt to a minimum.