It is possible to lose 10 kg of weight per month for overweight people without too strict a diet - proper nutrition and physical activity are sufficient. 30 days is enough to change taste habits, give up unhealthy foods, reduce daily calories and stop eating at night. Our body is a flexible system, and it responds sensitively to any changes in our lifestyle. Your main task is to make these changes healthy and right.
Speaking of the fact that you can easily lose extra weight in a month, we mean objectively being overweight, not what you think it 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 weight than when you have excess. Use the body mass index calculator - it will allow you to accurately assess the actual situation.
When making changes to your lifestyle, adjusting to your diet, quitting bad habits, you can lose a few kilos per week - and this will be 10 kilograms per month. If you like healthy weight loss, don't want to risk your health, make a plan to achieve tangible long-term results, take your time. A monthly course allows you to lose weight gradually, without compromising your health and get a sharp engine in the future. One pleasant side effect is adjusting to your eating habits and lifestyle, which will help you consolidate results and not achieve too much in the future.
Nutrition Recommendation
If you are looking to lose healthy weight with the right results, be sure to consider your professional advice.
Basic knowledge of a healthy diet
A nutrition program should be created individually, taking into account all the characteristics of the organism. Choose your favorite foods - they will fill you up quickly and, equally importantly, a sense of refreshment. At the same time, focus should be placed on choices that benefit maximum health and provide a feeling of fullness quickly.
Nutritionists recommend that all people who lose weight after 6pm should not eat. Slightly hungry isn't harmful, and even helpful - nighttime overload is bad for the digestive tract. Of course the first few days it will be difficult not to eat after 6 o'clock, if you have had dinner for almost 10 o'clock but over time you will get used to. If you absolutely can't stand it, limit your intake of light foods - cheese, kefir, and vegetable salad, for example. Also in the evening should walk, jog, exercise. Even these changes are enough to remove from 4 kg in one month - without dieting and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are what prevents you from achieving great harmony and health.
Eliminate appropriate foods, and the weight will decrease slowly but surely. You should also limit salt, sugar, and spices - it won't be normal at first, but then you will begin to feel the taste of your dishes more clearly.
If you are breast-feeding
Breastfeeding women lose or gain weight. If nature itself hasn't helped you build, just make the right adjustments to your diet. First, eliminate salt - the cause of fatigue, feeling unwell, and swelling.
After a few weeks, you will notice that you have become much more energetic. In addition, the salt that passes into breast milk is completely unhealthy for the baby. You can substitute with spices, herbs, green vegetables, or just salt your food gradually less and less.
Since milk is nutritious, strict restrictions are contraindicated. Eliminate only "empty" foods, but you need meat, cheese, and vegetables more than ever. And walking more in a stroller - exercise speeds up the weight loss process.
Helps or harms?
Definitely harmful - diet pills should be used only in serious cases, and even better not. They bring a lot of side effects and are immediate, but even if the therapy is normally tolerated at first, don't flatter yourself - over time, health problems will inevitably lead to yourself. feel.
In a month, excess weight can be easily lost without medication - just set a goal and don't forget that health is key.
Diet for one month to lose 10kg
A strict diet to lose 10 kg in a month is not necessary - just eating in moderation and eliminating all unhealthy foods from your diet is enough. Sport is optional, but you should, we recommend choosing the type of activity to your liking - in a good mood, losing extra weight will be easier and more enjoyable. You need to exercise most often every other day, with strict restrictions on the calories of your diet, it's better to forgo substantial loads so as not to overload your heart.
If there is a lot of excess weight, a significant portion falls on toxins and poisons. The first thing you should do is get rid of sugar.
The brain does not need glucose in the form of sugar, and is not beneficial for health and shape. Avoiding refined sugars completely will solve most of your overweight problems. Also not recommended are added yogurt, soda, ketchup, cookies, sweets, sugary cereals, cakes, pastries.
At first you will seem like the food is not delicious - the main thing is not to give up and wait during this time. Can replace sugar with dried fruit, honey. Over time, your facial skin condition improves as the white sugar-assisted fungus disappears. Cane Sugar Is Not Panacea Most of the products found in supermarkets are just white.
Don't overeat - if the serving size is too big, losing weight will be difficult.
Eat in moderation and often - this will boost your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork and fresh yeasted bread are all prohibited under the monthly weight loss program. Choose a meat diet, eat a variety of fermented dairy products, herbs, and whole grains.
Want to lose 10kg in a month? 5 iron rules
To lose weight, you have to adjust again. The main points without this process will stop:
- Drink enough - about 2 liters of water, except compote, tea, kefir. There is no drink that can replace water, so it must be counted separately. Start the morning with a clean glass of 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 should drink it half an hour before meals and one hour after that, but not while drinking.
- Eliminates all harmful substances - fatty foods, fried foods, sweets, fast food does not allow you to lose weight. As much as possible, replace these products with baked goods, fruits, and salads with lots of vitamins. Without sweets, enjoy dark chocolate (but not an instant bar). Don't go to the store when you are hungry - that way you will buy excess, harm, or even eat it.
- Eat at the same time - this way your body gets used to the habit and becomes more active. Snacks between meals - yogurt, cheese, vegetables, fruit, yogurt. The body won't have time to get too hungry, so it won't store it up for future use.
- Proper weight loss - several kilograms per week. Yes, not fast, but right.
- Stay in motion - this applies to both current sports and physical activity. If you can't visit the hall, it's not scary, a daily walk and a walk up the stairs will suffice.
Don't think that you are losing weight - see the show as a new way of life, gradually get used to it. Enjoy the process, find all the advantages in the new food format, daily routine.
Remember to take pictures before you start losing weight, so you can compare the results later and reward yourself.
Fitness
Don't have time to go to the gym? It's okay - you can also practice at home.
Classes every other day are enough, usually not necessary, because the body will not have time to recover. Start your workout by warming up - squatting, rotating your arms, bending your body in different directions. When you warm up, move on to the main sports section.
Press
- Raise your torso from a supine position, with your hands conveniently placed on your chest or behind your head. Bend elbows to the side, bend and lift knees. Tilt your chin towards your chest, keep this position, return to starting position.
- Made a side plank. Lie on your side with elbows, lift your body up until a straight line is formed (protruding, not sagging). Normally, there is no aching sensation - just a feeling of tension. Hand.
- Perform crunches while lying on the floor. Raise your body slowly, then rotate in both directions. You should try to touch the second knee with your elbow. Once you get to the bottom point, you don't need to lie on your back completely, lingering a bit off the floor.
- Lie on your back with legs bent, arms straight along the body, palms face down. Now exhale and start to lift your hips up, fix your body at the top point, lower yourself back.
Ass
- On the knees, forearms resting on the floor. Keep your back straight, in the lower back may be slightly arched, looking forward. Inhale, start to retract the legs, fixed on high, lower. You don't have to make a strong hit.
- Starting position - lie on your right side, one hand on the floor, the other on the waist. Pull up your right toe and start maximizing your leg lift. Lower it.
- Classic extension squat is also good for your hips. Lower and lift slowly, contracting all muscles.
The Hand
- Rest on the floor while lying down and start pushing up. Ideally, the palms should be further apart than shoulder width. Raise your body with the highlights of your knees and arms.
- Do a plank so that your body looks like a straight line, your buttocks and abdominal muscles are as tight as possible. Fold your right leg and pull it towards your chest, the sock should rest on the floor. Do the same for the return leg.
Lengthens
Stretching is also an important part of a weight loss program. You can do a "butterfly" move (when sitting on the floor, knees spread to one side), turn, straighten your legs alternately and point forward on the floor with your legs outstretched. Any pose from yoga, "cat" stretching, back riding will do. Stretching can and should be done daily.
How to create a menu for a month
To lose 10 kg, you need the right menu for one month. Replace unhealthy foods with healthy ones. If they don't seem to taste good to you, don't be discouraged - over time, as you get used to the aroma and aroma of healthy foods, you will find them a special appeal. Try to avoid stress - they are the main cause of overeating. Find something you love, exercise, change jobs, meet friends and eat right.
You don't need stock sauces - they contain a lot of fat, toxins and are of no use. Artificial additives trigger appetite, which is also completely useless. In addition to water, you can drink green tea, fruit, and vegetable juices. Coffee is allowed, but don't overdo it. Alcohol itself is the calorie plus stimulates the appetite - this doesn't mean it shouldn't be consumed at all, but it's better to limit the total amount of alcohol.
Your main feed would be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Healthy grains.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Abstain from meat and fish.
Make vegetarian soup, roast or steam meat (you cannot fry). Replace all harmful sweets with beneficial ones.
Conclusion
Losing 10 kg per month is just the amount that you can break up easily. If you are objectively overweight, the loss will be less, which needs to be understood. Sport is something to look forward to - it will boost your metabolism to work harder and speed up the process of losing extra weight. All harmful products should be excluded - especially sugar, fried food, baked goods. If you follow a healthy diet, your weight will gradually decrease and not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Keep salt to a minimum.