Losing 10 kg per month for overweight is possible without too strict diets - nutritional correction and moderate physical activity will suffice. 30 days are enough to change your eating 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.
Speaking of the fact that you can easily lose extra pounds in a month, we mean objectively overweight, 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 harder to lose weight than excess. Use a body mass index calculator - it will allow you to accurately assess the real situation.
When you change your lifestyle, adjust your diet, give up bad habits, it's realistic to lose a few pounds a week - and it will 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 a sharp set in the future. The pleasant side effect is the correction of eating habits, lifestyle, which will allow 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, be sure to follow the advice of a professional.
Basics of a healthy diet
The nutritional program should be prepared individually, taking into account all the characteristics of the organism. Choose the foods you love - they will quickly give you satiety and just as important pleasure. At the same time, it is advisable to focus on those options that have maximum health benefits and give quick satiety.
Nutritionists strongly recommend that anyone who loses weight after 18 hours not to eat. Being slightly hungry is not harmful and even useful - overload at night is harmful to the gastrointestinal tract. The first days, of course, it will be difficult for you not to eat after 6, if you have eaten closer to 10 before, but over time you will get used to it. If you are completely unbearable, limit yourself to something light - such as cottage cheese, kefir, vegetable salad. Also in the evening it is recommended to walk, to do jogging, to do exercises. Even these changes will be enough to lose 4 kg in one month - without diets and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevents you from gaining harmony and excellent health.
Discard appropriate foods and lose weight slowly but surely. It is also advisable to limit salt, sugar, spices - in the beginning it will be unusual, but then you will begin to feel the taste of dishes more sharply.
If you are feeding a baby
Breastfeeding women either lose or gain weight. If nature itself has not helped you build, just make the right adjustments in your diet. First remove the salt - the cause of fatigue, malaise, swelling.
In 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. Eliminate only "empty" foods, but more than ever you need meat, cottage cheese, vegetables. And walk more with the stroller - movement will speed up the weight loss process.
Help pills or harm?
Definitely harm - diet pills should be used only in extreme cases, and even better not at all. They give many side effects at once, but even if in the beginning such therapy is tolerated normally, do not flatter - over time, health problems will certainly be felt.
Overweight can be easily lost in a month without pills - just set goals and remember that health is essential.
Diet for a month to lose 10 kg
You don't need a strict diet to get rid of 10 kg in a month - it will be enough to eat moderately and eliminate all unhealthy foods from the diet. Sport is not mandatory, but it is desirable, we recommend that you choose the type of activity to your liking - in a good mood losing extra pounds is easier and more enjoyable. You should exercise most often during the day, with strict restrictions on calorie intake from the diet, it would be better to give up significant loads so as not to overload the heart.
If you are very overweight, a significant part of it falls on toxins and toxins. 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 good for health and shape. Avoiding refined sugars will completely solve most of the problems of overweight. Also undesirable are yogurts with additives, soda, ketchup, cookies, sweets, cereals with sugar, pastries, pastries.
At first you will think 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 fungus maintained by the white sugar disappears. Sugar cane is not a panacea Most products found in supermarkets are nothing more than white.
Don't overeat - if the portions are very large, losing weight will be problematic.
Eat in moderation and often - this will boost your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork and fresh yeast bread are banned during the monthly weight loss program. Choose dietary meat, eat more fermented dairy products, herbs, whole grains.
Want to lose 10 kg in one 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 for 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 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.
- Remove all harmful substances - greasy, fried, pastries, fast food do not allow you to lose weight. Replace these products as much as possible with baked dishes, fruits, vitamin salads. If it gets very boring without sweets, 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 unnecessary, harmful or even eat them.
- Nutrition 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 starve much, so it will not stock up for future use.
- Proper weight loss - a few pounds a week. Yes, not fast, but true.
- Move constantly - this applies to both sports and current physical activity. If you can't visit the hall, it's not scary, daily walks and walking up the stairs will also be enough.
Don't think that you are losing weight - accept the program as a new way of life, gradually get used to it. Enjoy the process, find all the benefits in the new food format, everyday.
Be sure to take a picture before you start losing weight so you can compare results later and get rewarded.
Fitness
Don't have time to go to the gym? It's all right - you can train just as well at home.
Hours during the day will be enough, more often it is not necessary, as the body will not have time to recover. Start your workout with a warm-up - squatting, waving your arms, twisting your body in different directions. When warming up, move on to the main sports section.
Press
- Lift your torso from a lying position, arms are comfortably attached to the chest or behind the head. Spread your elbows to the sides, bend and lift your knees. Stretch your chin to your chest, stay in this position, return to starting position.
- Make a side board. Lie on one side, lean on your elbow, lift your body until a straight line is formed (protrude, nothing should hang). There is usually no pain - there is only tension. Change your hand.
- Crisp while lying on the floor. Lift your body slowly, then rotate in both directions. You should try to touch the second knee with your elbow. Once you reach the bottom point, you don't have to lie completely on your back, staying a little above the floor.
- Lie on your back, bend your legs, stretch your arms across your body, palms down. Now exhale and start lifting your hips, fixate on the top point, go back down.
Rear parts
- Get on your knees with your forearms on the floor. Keep your back straight, the lower back may be slightly bent, look forward. Inhale, start moving your leg back, fix it on top, lower it. You do not need to make a sharp swing.
- Starting position - lying on the right side, one hand lying on the floor and the other lying quietly on the waist. Pull the toe of the right foot up and start to raise your foot as much as possible. Put it down.
- Classic extended squats are also good for your thighs. Lower and raise slowly, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing up. Ideally, the palms should be more than shoulder-width apart. Lift your body with an emphasis on your knees and arms.
- Fill the board so that the body looks like a straight line, the buttocks and abdomen are 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 second 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 feet sequentially and just forward to the floor with legs wide apart. Any yoga pose, stretching "cat", riding on your back will do. Stretching can and should be done daily.
How to create a month menu
To lose 10 kg, you need the right menu for a month. Replace unhealthy foods with healthy ones. If you do not find them tasty, do not be discouraged - over time you will get used to the taste, 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 love, exercise, change jobs, meet friends and eat right.
You don't need store sauces - they are rich in fats, 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 do not overdo it. Alcohol itself is high in calories, plus it 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 food will be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Wholemeal bread.
- Healthy nipples.
- Eggs.
- Fruits.
- Crackers.
- Fruits.
- 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 you can part with painlessly. If you are objectively not overweight, the loss will be less, which must be understood. Sport is very desirable - it will stimulate the metabolism to work harder and will 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 decrease and will not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Minimize salt.