Overweight weight loss of 10 kg per month is possible without too strict diets - dietary correction and moderate physical activity will suffice. 30 days is enough to change your taste habits, give up unhealthy foods, reduce your daily caloric intake, and stop in the evening. Our body is a flexible system and is sensitive to any lifestyle changes. Its main job is to make these changes healthy and right.
When we talk about the fact that you can easily lose extra pounds in a month, we are objectively thinking of being overweight, not the one you think is. Yes, there is no limit to perfection, but you need to understand that with a normal body weight, it will be much harder to lose pounds than with excess weight. Use a body mass index calculator - this allows you to accurately assess the real situation.
When you change your lifestyle, adjust your diet, give up bad habits, losing several pounds a week is real - it turns out to be 10 a month. If you like healthy weight loss, don’t want to risk your health, plan to achieve pronounced lasting results, take the time to do so. The monthly course allows you to lose weight gradually, without health consequences and a sharp set in the future. A pleasant side effect is eating habits, a lifestyle correction that allows you to consolidate your results and not gain too much in the future.
Nutrition Recommendations
If you like healthy weight loss results, be sure to follow professional advice.
Basics of Healthy Eating
The nutrition program should be tailored to all the characteristics of the body. Choose the foods you love - they bring quick satiety and equally important pleasure. At the same time, it is advisable to think about the options that have the greatest health benefits and result in rapid satiety.
Nutritionists strongly recommend that not everyone who loses weight after 18 hours consume it. Mild hunger is not harmful or even beneficial - nocturnal overload is harmful to the gastrointestinal tract. In the first few days, of course, it will be hard not to eat after 6 if you’ve had dinner closer to 10 before, but over time you get used to it. If you’re completely intolerable, limit yourself to something light - like cottage cheese, kefir, vegetable salad. In the evening it is also worth walking, jogging, exercising. Even these changes will suffice within 4 months of 4kg - without diets and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevent you from gaining harmony and excellent health.
Store the right foods and lose weight slowly but surely. It is advisable to limit salt, sugar, spices as well - at first it will be unusual, but then you will feel the taste of the food more sharply.
If you are feeding a baby
Breastfeeding women lose weight or gain weight. If nature itself hasn’t helped with the build, just make the right settings in your diet. First remove the salt - the cause of fatigue, malaise, swelling.
In a few weeks, you'll notice that you've become much more energetic. In addition, the salt gets into breast milk, which is completely unhealthy for the baby. You can replace it with spices, herbs, green vegetables, or just gradually salt the food less and less.
Because milk must be nutritious, strict restrictions are contraindicated. Only remove "empty" foods, but you need meat, cottage cheese, vegetables more than ever. And walk more with your stroller - movement speeds up the weight loss process.
Does it help the pills or harm?
It definitely hurts - diet pills should only be used in extreme cases, and even better, if not at all. They give you a lot of side effects, and at the same time, but even if such therapy is normally tolerated at first, don’t flatter yourself - over time, health problems will certainly make you feel.
Overweight can easily be lost in a month without pills - all you have to do is set goals and remember that health is paramount.
Diet for a month to lose 10 kg
A strict diet is not necessary to get rid of 10 kg in a month - it will be enough to eat in moderation and remove all unhealthy foods from the diet. There is no need for sports, but it is desirable, we recommend that you choose the type of activity you like - losing pounds in a good mood is easier and more enjoyable. Most often you need to train 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 there is a lot of being overweight, a significant portion 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 is contained in sugar and is not good for health and shape. Completely avoiding refined sugars solves most of your overweight problems. Also undesirable are yogurts with additives, soda, ketchup, cookies, sweets, sugary cereals, cakes, pastries.
At first, it seems to you that the food is not delicious - the point is not to give up this time and wait. Sugar can be replaced with dried fruits and 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 products in supermarkets are nothing more than a colored white product.
Do not eat too much - if the portions are very high, weight loss can be a problem.
Consume in moderation and often - this will boost your metabolism. Drink green tea, clear water. Grapes, bananas, corn, potatoes, burgers, pork and yeast fresh bread are prohibited during the monthly slimming program. Choose diet meat, consume more fermented dairy products, herbs, whole grains.
Want to lose 10 kg in one month? 5 iron rules
You will need to reset to lose weight. The main points without which the process stops:
- Drink enough - approx. 2 liters of water, excluding compote, tea and kefir. No drink can replace water, so it should be counted separately. Start the morning with a glass of clean drinking water, always carry a bottle to quench your thirst and / or don’t forget to drink if you don’t usually do this. You should drink half an hour before a meal and an hour after, but not in the meantime.
- Remove all harmful substances - greasy, fried, sweets, fast food does not allow you to lose weight. To the maximum, replace these products with fried foods, fruits, vitamin salads. If it gets very boring without sweets, treat yourself to dark chocolate (but not right away). Don’t go to the store if you’re hungry - so you’re taking excess, dangerous, or even eating it.
- Eating should be at the same time - so the body gets used to the routine and works more actively. Snack between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to get very hungry, so it will not have a supply for future use.
- Proper weight loss - a few pounds a week. Yes, not fast, but it's true.
- Keep moving - this applies to both sports and current physical activity. If you don’t visit the hall, it’s not scary, daily walks and walking up the stairs will suffice.
Don't think to lose weight - take the program for a new lifestyle, get used to it gradually. Enjoy the process, find all the benefits in the new food format, in your 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 the same way at home.
The next day’s classes will be enough, more often not necessary as the body won’t have time to recover. Start your workout with a warm-up - squatting, crouching, bending your body surface in different directions. When warming up, move on to the main part of the sport.
Press
button- Raise your torso from a supine position with your hands comfortably attached to your chest or behind your head. Bend your elbows to the side, bend and raise your knees. Stretch your chin towards your chest, stay in this position, return to starting position.
- Make a side board. Lie on one side, lean on your elbows, lift your body until a straight line is formed (protrude, nothing can sink). Normally there is no pain - just tension. Change your hand.
- Crack while lying on the floor. Slowly lift your body, then twist it alternately in both directions. You should try to touch your second knee with your elbow. Once you reach the bottom point, you don’t have to lie completely on your back, linger a little over 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 at the top point, let yourself back.
Buttocks
- Kneel with your forearms on the ground. Keep your back straight, lower back slightly bend, look forward. Inhale, start with your feet back, secure at the top, lower. You don't have to swing sharply.
- Starting position - lying on the right side, one hand resting on the floor, the other resting calmly on your waist. Pull up the nose of your right leg and start raising your leg to the maximum. Lower it.
- Classic extended squats are also good for your hips. Lower and raise slowly, contracting all the muscles.
Hands
- Lie on the floor and start pushing up. Ideally, the palms should be more than the width of the shoulder apart. Raise your body, emphasizing your knees and arms.
- Carry out the board so that the body is straight and the buttocks and abdominal muscles are as tense as possible. Bend your right leg and pull it to your chest, the socks should rest on the floor. Do the same for the second leg.
Stretch
Stretching is also an important part of a weight loss program. You can do a "butterfly" (while sitting on the floor, spreading your knees to the side), twine, alternately stretching your legs and just forward on the floor with wide legs. Any pose from yoga, stretching the "cat", riding on the back. Stretching can and should be done daily.
Create a menu for a month
To lose 10 kg you need a proper menu for a month. Replace unhealthy foods with healthy ones. If they don't seem delicious to you, don't be discouraged - over time you will get used to the taste and aroma of healthy food, you will find a special charm in them. Try to avoid stress - these are the main reasons we eat too much. Find something you love, practice, change jobs, meet friends and eat well.
You don't need in-store sauces - they're high in fat and toxins and nothing useful. Artificial supplements activate appetite, which is also completely useless. You can drink green tea, fruit and vegetable juice by the water. Coffee is allowed, but don’t overdo it. Alcohol itself is caloric and stimulates appetite - that doesn’t mean you shouldn’t consume it at all, but it would be better to limit your total intake.
Your main dish will be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Wholemeal bread.
- Healthy eyes.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Dietary meat, fish.
Make vegetarian soups, grill or simmer meat (not roast). Replace all harmful candies with useful ones.
Conclusion
Minus 10 kg per month is just the amount you can part with without pain. If you are not objectively overweight, the loss will be less, which is to be understood. Sport is highly desirable - it encourages the metabolism to work more actively and speeds up the process of getting rid of extra pounds. It is advisable to exclude all harmful products - especially sugar, baked goods, baked goods. If you stick to 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.