It is possible to lose 10 kg per month without being overweight without a very strict diet - dietary adjustment and moderate physical activity will suffice. 30 days is enough to change your taste habits, give up harmful foods, reduce your daily calorie intake and stop eating dinner. Our body is a flexible system and is sensitive to all changes in lifestyle. Your main task is to make these changes healthy and correct.
When we talk about how you can easily lose extra weight in a month, we are objectively considering excess weight, not what you think. Yes, there is no limit to perfection, but you should understand that losing weight with a normal body weight will be much more difficult than excess. Use a body mass index calculator - it will allow you to accurately assess the real situation.
It's true to lose a few pounds a week when you change your lifestyle, adjust your diet, give up bad habits, and it will be 10 this month. If you prefer a healthy weight loss, do not want to risk your health, plan to achieve obvious results, take the 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 and lifestyle, which allows you to combine the results and not gain much in the future.
Nutrition Recommendations
If you are in the mood to lose weight with sustainable results, be sure to follow the advice of a specialist.
Basics of a Healthy Diet
The nutrition program should be designed individually, taking into account all the features of the organism. Choose your favorite foods - they will give you a quick satiety and an equally important pleasure. At the same time, it is advisable to focus on options that provide maximum health benefits and fast satiety.
Nutritionists recommend that everyone who loses weight after 6 pm should not eat. Being a little hungry is not harmful and even beneficial - overnight overload is harmful to the gastrointestinal tract. In the first days, of course, if you eat about 10 meals before, it will be difficult not to eat after 6, but over time you will get used to it. If you are completely intolerant, limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. It is also recommended to walk, run and train in the evening. Even these changes will be enough to lose 4 kg in a month - without strict dietary restrictions for the diet and the rest of the day.
Sweet and starchy foods are the things that prevent you from achieving harmony and excellent health.
Throw in the right foods, the weight will slowly but surely fall. It is also advisable to limit salt, sugar, spices - at first it will be unusual, but then you will begin to feel the taste of food more sharply.
If you are feeding a baby
Breastfed women either lose weight or gain weight. If nature has not helped you build, just make the right adjustments to your diet. First, remove the salt - the cause of fatigue, feeling unwell, swelling.
In a few weeks you will see that you are much more energetic. In addition, salt enters breast milk, which is completely harmful to the baby. You can replace it with spices, herbs, green vegetables, or gradually add a little salt to your food.
Strict restrictions are contraindicated, as milk must be nutritious. Remove only "empty" foods, but you need more meat, cottage cheese, vegetables than ever. And walk more with a stroller - the movement will speed up the process of losing weight.
Auxiliary drugs or harm?
Undoubtedly the downside - diet pills should only be used in extreme cases and not even better. They have many side effects, and at the same time, but even if such therapy is initially considered normal, do not flatter yourself - over time, health problems will be felt.
You can lose weight easily in a month without excess weight pills - just set goals and remember that health is the main thing.
Diet for a month to lose 10 kg
You do not need a strict diet to lose 10 kg in a month - just eat a moderate amount and eliminate all harmful foods from the diet. Exercise is not required, but we recommend choosing a desired type of activity to your liking - it is easier and more pleasant to lose extra weight in a good mood. You should exercise the most every day, with severe restrictions on the caloric intake of the diet, it is better to give up significant loads so as not to overload the heart.
If you are overweight, a significant part of it falls on toxins and toxins. The first thing you need to do is remove the sugar.
There is no need for glucose in the form of sugar in the brain and it is not good for health and shape. Abstinence from refined sugars will solve most of your excess weight problems. Added yogurts, soda, ketchup, cookies, sweets, sugary cereals, pastries, cakes are also undesirable.
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 fruits, honey. Over time, the condition of the facial skin will improve with the disappearance of the fungi supported by white sugar. Beet sugar is not a medicine Most products found in supermarkets are nothing more than colored white products.
Don't overeat - if the portions are too big, it will be difficult to lose weight.
Eat in moderation and often - it will boost your metabolism. Green tea, for clean water. Grapes, bananas, corn, potatoes, burgers, pork and yeast fresh bread are prohibited during the monthly weight loss program. Choose meat in your diet, eat more fermented dairy products, herbs, whole grains.
Do you want to lose 10 kilos a month? 5 iron rule
You need to re-adjust to lose weight. The main points where the process will be stopped:
- Drink enough - about 2 liters of water, except for compote, tea, kefir. No drinking water can replace it, so it should be considered separately. Start the morning with a glass of clean drinking water, and always carry a bottle with you to quench your thirst and / or forget to drink, unless you are accustomed to it. You should drink it half an hour before and an hour after a meal, but not on time.
- Remove all harmful substances - fatty, fried, sweets, fast food does not allow you to lose weight. Replace these products with baked goods, fruits, vitamin salads as much as possible. If it's too boring without sweets, treat yourself to dark chocolate (but not immediately to the bar). Don't go to the store when you are hungry - so you will no longer be harmful, you will even eat.
- Meals should be at the same time - the body gets used to this mode and works more actively. Snacks between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to be very hungry, so it will not save for future use.
- Proper weight loss - a few pounds a week. Yes, not fast, but true.
- Keep moving - this applies to both sports and regular physical activity. If you can't visit the hall, it's not scary, but daily walks and stairs will suffice.
Don't think you're losing weight - accept the program as a new way of life, get used to it gradually. Enjoy the process, find all the benefits in a new food format, on a daily basis.
Before you start losing weight, be sure to take a photo so that you can compare the results and reward yourself.
Fitness
Don't have time to visit the gym? That's fine - you can only train at home.
Lessons will be enough every day, more often than not, because the body will 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 sport.
- Lift your body in an extended position, hands easily attached to the chest or back of the head. Extend your elbows to the sides, bend and lift your knees. Extend your chin towards your chest, lie down in this position, return to the starting position.
- Make a sideboard. Lie on one side, lean on your elbows, and lift your body until a straight line is formed (exit, nothing should be dropped). Normally there is no pain - there is only tension. Change your hand.
- Make squeaks while lying on the floor. Slowly lift the body, then bend it on both sides in turn. You should try to touch the second knee with your elbow. Once you reach the bottom, there is no need to lie completely on your back, slightly above the ground.
- Lie on your back, bend your legs, extend your arms across your body, lower your palms. Now breathe in and start lifting your hips, straighten yourself to the highest point, lower yourself.
Buttons
- Kneel with your wrists on the floor. Keep your back straight, your lower back may be slightly bent, look forward. Breathe in, start to get your foot back, straighten up, lower. No need to make a sharp swing.
- Starting position - lying on the right side, one hand on the ground, the other gently leaning on his back. Pull the toe of your right foot up and start lifting your foot to the maximum. Humiliate.
- Classic extended squats are also good for your hips. Slowly lower and raise, contracting each muscle.
Hands
- While lying down, stand on the floor and start pushing up. Ideally, the palms should be more than shoulder width apart. Lift your body by tapping your knees and arms.
- Use the board to make the body look like a straight line, and the anus and abs as tight as possible. Bend your right leg and pull your chest, the sock should stand on the floor. Do the same for the second leg.
Stretch
Traction is also an important part of a weight loss program. You can do a "butterfly" (while sitting on the floor, extend your knees to the side), pull the rope, stretch your legs in turn, and spread your legs off the ground with each other. Yoga will give any pose, lying on the back, stretching the "cat". Traction can and should be done on a daily basis.
How to create a menu in a month
To lose 10 kg you need a useful menu for a month. Replace unhealthy foods with healthy ones. If they do not look good to you, do not despair - over time you will get used to the taste and aroma of healthy food, you will find a special charm in it. Try to avoid stress - these are the main reasons we eat a lot. Find something you love, exercise, change your job, meet your friends and eat right.
You don't need store-bought sauces - they are high in fat, toxins and nothing useful. Artificial additives activate the appetite, which is 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 high in calories and stimulates appetite - this does not mean that it should not be consumed at all, but it is better to limit the total amount.
Your main dish:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Healthy grains.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Dietary meat, fish.
Prepare vegetarian soups, grilled or steamed meat (do not fry). Replace all harmful sweets with healthy sweets.
Result
Minus 10 kg per month is the only amount you can spend without pain. If you are not objectively overweight, the loss will be less, it should be understood. Exercise is highly desirable - it will stimulate the metabolism to work more actively 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 follow a healthy diet, you will gradually lose weight and will not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Minimize salt.