To lose weight with 10 kg per. month of obesity is possible outside of strict diets - nutritional correction and moderate physical activity are enough. 30 days is enough to change taste habits, give up unhealthy foods, reduce daily calorie intake and stop eating in the evening. Our body is a flexible system and it responds sensitively to any change in lifestyle. 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 objectively overweight and not the one you think is like that. Yes, there are no limits to perfection, but you must understand that with normal body weight it will be much harder to lose kilograms than with excess. Use a body mass index calculator - it allows you to accurately assess the real situation.
When you change your lifestyle, correct nutrition, give up bad habits, it's right to lose several kilos a week - and it turns out to be 10 per. month. If you prefer healthy weight loss, do not want to risk your health, plan to achieve pronounced lasting results, take your time. A monthly course allows you to lose weight gradually without health consequences and a sharp set in the future. A pleasant side effect is the correction of eating habits, lifestyle, which allows you to consolidate the results and not gain too much in the future.
Nutritional Recommendations
If you are in the mood for healthy weight loss with consistent results, consider the advice of a professional.
Healthy Eating Basics
The nutrition program must be drawn up individually, taking into account the characteristics of all organisms. Choose the foods you love - they give you quick satiety and, just as importantly, pleasure. At the same time, it is advisable to dwell on the options that have the maximum health benefits and provide rapid satiety.
Nutritionists strongly recommend that anyone who loses weight after 6 p. m. 18, do not eat. Being a little hungry is not harmful, and even helpful - night overload is harmful to the gastrointestinal tract. The first few days, of course, it will be hard for you not to eat after 6 if you used to eat dinner closer to 10, but over time you will 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 recommended to walk, run, do exercises. Even these changes will be enough to remove from 4 kg within a month - without diets and strict dietary restrictions the rest of the day.
Sweet and starchy foods are exactly what prevent you from achieving harmony and excellent health.
Cover suitable 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 begin to feel the taste of the dishes more sharply.
If you are breast-feeding a baby
Breast-feeding women either lose or gain weight. If nature itself did not help you build, just make the appropriate adjustments to your diet. 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 the 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.
As milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but you need meat, cottage cheese, vegetables more than ever. And go more with the stroller - movement will speed up the process of losing weight.
Pills or Injury?
Absolute damage - diet pills should only be used in extreme cases and even better not at all. They cause many side effects, and at the same time, although such treatment is usually tolerated in the beginning, do not flatter yourself - over time, health problems will certainly be felt.
In a month, overweight can easily be lost without pills - just set goals and do not forget that health is the most important thing.
Diet for a month to lose 10 kg
A strict diet to lose 10 kg within a month is not necessary - it will be 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 that suits you - in a good mood it is easier and more fun to lose extra pounds. You need to exercise most often every other day with strict restrictions on the calorie intake of the diet, it would be better to give up significant loads so as not to overload the heart.
If there is a lot of obesity, a significant proportion of toxins and toxins fall. The first thing you need to do is remove the sugar.
The brain does not need glucose in the form it contains in sugar and is not useful for health and shape. If you completely avoid refined sugar, most of your overweight problems will be solved. Also undesirable are yogurt with additives, sodas, ketchup, cakes, sweets, cereals with sugar, pastries, cakes.
At first it seems that the food is not tasty - the most important thing is not to give up and wait out this time. Sugar can be replaced with dried fruits, honey. Over time, the condition of the facial skin will improve as fungi supported by the white sugar disappear. Cane sugar is not a panacea Most of the products found in supermarkets are nothing more than a colored white product.
Do not overeat - if the portions are very large, it will be problematic to lose weight.
Eat moderately 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 diet program. Choose diet meat, eat more fermented dairy products, herbs, whole grains.
Do you want to lose 10 kg in one month? 5 Iron Rules
To lose weight, adjust again. The main points without which the process stops:
- Drink enough - approx. 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 take a bottle with you to quench your thirst and / or remember to drink if you are not very used to doing this. You should 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 to the maximum with baked dishes, fruits, vitamin salads. If it gets very boring without candy, treat yourself to dark chocolate (but not a bar right away). Do not go to the store when you are hungry - so you buy excess, 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. Snacks between meals - yogurt, cheese, vegetables, fruit, yogurt. The body does not have time to get very hungry, so it will not store for future use.
- Proper weight loss - a few kg per week. Yes, not fast, but true.
- Move constantly - this applies to both sports and current physical activity. If you can not visit the hall, it is not scary, daily walks and going up the stairs will also be enough.
Do not think you are losing weight - take the program as a new lifestyle, gradually get used to it. Enjoy the process, find all the benefits of the new food format, the daily routine.
Be sure to take a picture before you start losing weight so you can later compare the results and reward yourself.
Fitness
Do not have time to visit the gym? It's okay - you might as well train at home.
Classes every other day will be enough, more often it is not necessary as the body does not have time to recover. Start your workout with a warm up - squats, arm swings, body bends in different directions. When you warm up, move on to the main sports part.
Press
- Lift your torso from a supine position, your hands comfortably attached to your chest or behind your head. Spread your elbows to the sides, bend and lift your knees. Stretch the chin towards the chest, stay in this position, return to the starting position.
- Make a side plank. Lie on one side, lean on your elbow, lift your body until a straight line is formed (protruding, nothing should sink). Usually there is no tenderness - there is only tension. Change hand.
- Perform crunches while lying on the floor. Lift the body slowly and then turn alternately in both directions. You should try to touch the other knee with the elbow. Once you have reached the bottom point, you do not have to lie down completely on your back and linger a little over the floor.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Exhale now and start lifting your hips, fix yourself at the top point, lower yourself back.
Buttocks
- Kneel with your forearms on the floor. Keep your back straight, in the lower back it can be slightly bent, look forward. Inhale, start taking your leg back, fix it at the top, lower it. You do not have to make a sharp turn.
- Starting position - lying on the right side, one hand resting on the floor, the other resting calmly on the waist. Pull the toe of your right leg up and start lifting your leg to the maximum. Lower it.
- Classic extended squats are also good for your hips. Lower and lift slowly, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing up. Ideally, the palms should be spaced apart more than shoulder width apart. Lift your body with weight on your knees and arms.
- Perform the plank so that the body looks like a straight line, buttocks and abdominal muscles are as tense as possible. Bend your right leg and pull it to your chest, the sock should rest 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), twine, stretch to your legs alternately and just forward on the floor with your legs wide apart. Any bag from yoga, stretching "cat", riding on the back will do. Stretching can and should be done daily.
How to create a menu in a month
To lose 10 kg you need to use 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 - this is the main reason why we eat too much. Find something you love, exercise, change jobs, meet friends and eat right.
You do not need business sauce - 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, fruit, vegetable juices. Coffee is allowed, but do not go overboard with it. Alcohol in itself is caloric plus stimulates the appetite - that does not mean it should not 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.
- Kiks.
- Berries.
- Diet meat, fish.
Make vegetarian soups, barbecue or steamed meat (you can not fry). Replace all harmful candies with useful ones.
Conclusion
Minus 10 kg pr. month is just the amount you can painlessly part with. If you are objectively not overweight, the loss will be less, which is to be understood. Sport is very desirable - it will stimulate the metabolism to more active work 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 go down and will not come back. Focus on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Keep salt to a minimum.