Losing weight by 10 kg per month with overweight is possible without too strict diets: nutritional correction and moderate physical activity will be enough. 30 days is enough to change your taste habits, give up unhealthy foods, reduce your daily calorie intake, and stop eating at night. Our body is a flexible system and reacts sensitively to any change in lifestyle. Your main task is to make these changes healthy and correct.
Talking about the fact that you can easily lose extra pounds in a month, we are talking about being overweight objectively, and not what you think you are. Yes, there is no limit to perfection, but you must understand that with a normal body weight, it will be much more difficult to lose kilograms than with an excess. Use a body mass index calculator - it will allow you to accurately assess the real situation.
By changing lifestyle, correcting nutrition, giving up bad habits, it is real to lose several kilograms per week, and this will result in 10 per month. If you prefer healthy weight loss, you don't want to put your health at risk, plan to achieve pronounced long-lasting results, take your time. A monthly course allows you to gradually lose weight, without consequences for health and with a 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 earn too much in the future.
Nutritional recommendations
If you are in the mood for healthy weight loss with consistent results, be sure to consider professional advice.
Basics of a healthy diet
The nutrition program must be developed individually, taking into account all the characteristics of the organism. Choose the foods you like - they will give you quick satiety and, just as important, pleasure. At the same time, it is advisable to dwell on those options that have the maximum health benefits and provide quick satiety.
Nutritionists strongly recommend that all people who lose weight after 6 pm not eat. Being a little hungry is not harmful and even helpful - night overload is harmful to the gastrointestinal tract. The first days, of course, it will be difficult for you not to eat after 6, if you eat dinner closer to 10 before, but over time you will get used to it. If it is completely unbearable, limit yourself to something light, for example, cottage cheese, kefir, vegetable salad. Also at night it is advisable to walk, jog, exercise. Even these changes will be enough to eliminate 4 kg in a month, without dieting and without strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what keeps you from gaining harmony and excellent health.
Ditch the proper foods and the weight will slowly but surely drop. It is also advisable to limit salt, sugar and spices; It will be unusual at first, but then you will start to taste the dishes more strongly.
If you are breastfeeding a baby
Breastfeeding women are losing or gaining weight. If nature itself didn't help you build, just make the necessary adjustments to your diet. First, remove the salt, the cause of fatigue, discomfort, bloating.
After a couple of weeks, you will notice that it has become much more energetic. Also, salt gets into breast milk, which is unhealthy for the baby. You can replace it with spices, herbs, green vegetables, or just gradually add less salt to your food.
Since milk must be nutritious, strict restrictions are contraindicated. Eliminate only "empty" foods, but you need meat, cottage cheese and vegetables more than ever. And walk more in the stroller - the movement will speed up the weight loss process.
Pills of help or harm?
Definitely harmful - diet pills should be used only in extreme cases, and better yet, not at all. They do produce many side effects, and all at once, but even if such therapy is normally tolerated at first, don't be proud; over time, health problems will certainly make themselves felt.
In a month, excess weight can be easily lost without pills - just set goals and do not forget that health is the main thing.
Dieting for a month to lose 10 kg
You don't need a strict diet to shed 10 kg in a month; it will be enough to eat in moderation and eliminate all unhealthy foods from the diet. Sports are not mandatory, but desirable, we recommend choosing the type of activity that you like best: in a good mood, losing extra pounds is easier and more enjoyable. You need to train more often every other day, with strict restrictions on the intake of calories from the diet, it would be better to give up significant loads so as not to overload the heart.
If there is a lot of excess weight, an important part falls on toxins and toxins. The first thing to do is remove the sugar.
The brain does not need glucose in the form that it is contained in sugar and it is not useful for health and form. Avoiding refined sugars entirely will solve most of your overweight problems. Also undesirable are yogurts with additives, soft drinks, ketchup, cookies, sweets, cereals with sugar, cakes, cakes.
At first, it will seem to you 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, honey. Over time, the condition of the facial skin will improve as the fungi supported by white sugar disappear. Cane sugar is not a panacea Most of the products found in supermarkets are nothing more than a white product.
Don't overeat: If the portions are too large, losing weight will be problematic.
Eat in moderation and often, this will increase your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, hamburgers, pork, and fresh leavened bread are prohibited during the monthly weight loss program. Choose dietary 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 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 to quench your thirst and / or remember to drink, if you are not particularly used to doing so. You should drink half an hour before meals and an hour after, but not during.
- Eliminate all harmful substances: fat, fried, sweets, fast food that do not allow you to lose weight. To the maximum, replace these products with baked dishes, fruits, vitamin salads. If it gets too boring without the candy, treat yourself to dark chocolate (but not a bar right away). Do not go to the store when you are hungry, so you will buy excessively, it will be harmful or even eat it.
- Meals should be at the same time, in 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 supplied for future use.
- Correct weight loss: a couple of kilograms per week. Yes, not fast, but it's true.
- Move constantly - This applies to sports as well as current physical activity. If you can not visit the hallway, it is not scary, daily walks and climbing the stairs will also suffice.
Don't think you are losing weight - take the program 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.
Make sure to take a photo before you start losing weight, so you can later compare the results and reward yourself.
Fitness
Don't have time to visit the gym? Okay, you can also train at home.
Classes every other day will be enough, most of the time it is not necessary, since the body will not have time to recover. Start your workout with a warm-up: squats, arm swings, push-ups in different directions. When it's hot, move on to the main part of sports.
Press
- Raise the torso from a supine position, the hands are conveniently attached to the chest or behind the head. Spread your elbows to the sides, bend and raise your knees. Stretch your chin to your chest, stay in this position, return to the starting position.
- Make a side plank. Lie on your side, lean on your elbow, raise your body until a straight line forms (stick out, nothing should sink). Normally, there is no pain, there is only tension. Change your hand.
- Do sit-ups while lying on the floor. Lift the body slowly, then rotate it alternately in both directions. You should try to touch the second knee with your elbow. Once you have reached the bottom point, you do not need to lie flat on your back, stay slightly above the ground.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Now exhale and start lifting your hips, notice the top point, lower your back.
Buttocks
- Get on your knees with your forearms on the ground. Keep your back straight, the lower back may be slightly bent, look forward. Inhale, start to bring your leg back, fix it on top, lower it. It is not necessary to make a sharp swing
- Starting position: lying on the right side, one hand rests on the floor and the other rests calmly on the waist. Pull the tip of your right leg up and begin to lift your leg all the way up. Down it.
- Classic extended squats are also good for the hips. Lower and lift slowly, contracting all muscles.
Hands
- Rest on the floor while lying down and begin pushing up. Ideally, the palms should be at a distance from each other greater than the width of the shoulders. Raise your body with an emphasis on your knees and arms.
- Do the plank so that the body looks like a straight line, the buttocks and abs as tight as possible. Bend your right leg and pull it towards your chest, the sock should rest on the floor. Do the same for the second stage.
Stretch
Stretching is also an important part of a weight loss program. You can do a "butterfly" (while sitting on the floor, spread your knees to the sides), interlock, stretch your legs alternately and just forward on the floor with your legs wide apart. Any yoga posture, "cat" stretch, or 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 a month. Replace unhealthy foods with healthy ones. If they do not seem tasty 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 we eat too much. Find something you like, exercise, change jobs, meet friends, and eat well.
You do not need store sauces, they are high in 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. Alcohol itself is caloric and also 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 main meal will be:
- Oats.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole wheat bread.
- Healthy grains.
- Eggs.
- Fruit.
- Cookies.
- Berries.
- Meat, fish diet.
Prepare vegetarian soups, grill or steam meat (you cannot fry). Replace all harmful sweets with useful ones.
Conclusion
Less than 10 kg per month is just the amount you can painlessly shed. If you are not objectively overweight, the loss will be less, which should be understood. Sport is highly desirable: it will stimulate the metabolism towards more active work and speed up the process of shedding extra pounds. It is advisable to exclude all harmful products, especially sugar, fried and baked products. If you eat a healthy diet, your weight will gradually decrease and it will not come back. Go for healthy proteins, complex carbohydrates, fiber, and fermented dairy products. Keep the salt to a minimum.