Losing about 10 kg a month with overweight is possible without too strict a diet - nutritional adjustment and moderate exercise will be enough. 30 days is enough to change your eating habits, stop eating unhealthy foods, reduce your daily calorie intake, and stop eating at night. Our body is a flexible system and it responds sensitively to lifestyle changes. Your main task is to make these changes healthy and correct.
Speaking of the fact that you can easily lose extra pounds a month, it means objectively overweight, not the one you feel is overweight. 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 with excess weight. Use a body mass index calculator - it allows you to accurately estimate the actual situation.
When you change your lifestyle, adjust your diet, give up on bad habits, you actually lose a few pounds a week - and it turns out to be 10 a month. If you prefer healthy weight loss, do not want to risk your health, plan to achieve noticeable lasting results, take your time. A monthly course allows you to lose weight gradually, without health consequences and a bright future. A fun side effect is a correction in eating habits, lifestyle, which allows you to trust the results and not earn too much in the future.
Nutrition Tips
If you are in the mood for healthy weight loss with consistent results, be sure to consider professional advice.
The Basics of a Healthy Diet
The nutrition program should be prepared individually, taking into account all the characteristics of the organism. Choose foods you love - they give you quick satiety and, just as importantly, pleasure. At the same time, it is advisable to stay with the options that have the maximum health benefits and provide saturation soon.
Nutritionists strongly recommend that everyone who loses weight after 6 pm should eat. Being a little hungry is not harmful and even beneficial - too much at night is harmful to the digestive tract. For the first few days, of course, it will be difficult for you not to eat after 6 o'clock, before you have dinner closer to 10 o'clock, but over time you get used to it. If you are completely intolerant, limit yourself to something light - for example cottage cheese, kefir, vegetable salad. Also in the evening it is recommended to walk, jog, do exercises. Even these changes are enough to remove from 4 kg within a month - without dieting and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevent you from achieving peace and excellent health.
Ditch appropriate foods and your weight will slowly but surely decrease. 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 the dishes sharper.
If you are giving birth
Breastfeeding women are either losing weight or gaining weight. If nature itself did not help you build, just make appropriate changes to your diet. First, remove the salt - the cause of fatigue, feeling unwell, inflammation.
After a few weeks you will notice that you have become much more energetic. In addition, salt is added to breast milk, which is completely unhealthy for the baby. You can replace it with spices, herbs, green vegetables or just salt the food gradually less and less.
As milk must be nutritious, contraindications are strictly restricted. Only remove "empty" food, but more than ever you will need meat, cottage cheese, vegetables. And walk more with the stroller - exercise will accelerate your weight loss.
Pills or Harm?
Definitely harmful - diet pills should only be used in heavy cases and even better not at all. They have a lot of side effects and at the same time, but even if such treatment is normal at first, do not flatter yourself - over time, health problems will certainly show up.
In a month you can easily lose excess weight without pills - just set goals and do not forget that health is the main thing.
Diet for a month to lose 10kg
You do not need a strict diet to lose 10 kg within a month - it must be enough to eat in moderation and remove all unhealthy foods from your diet. Sports are not necessary, but desirable, we recommend choosing the type of activity that suits you - in a good mood to lose extra pounds is easier and more fun. You usually need to exercise every other day, with strict restrictions on the calorie intake of your diet, it would be better to let go of a significant load so as not to overload the heart.
If there is a lot of excess weight, a significant part of it falls on toxins and toxins. The first thing you should do is remove the sugar.
The brain does not need glucose in the form it is in sugar and does not benefit health and shape. Avoiding refined sugar will solve most of your overweight problems. Also desirable yogurt with additives, soda, ketchup, cookies, sweets, cereal with sugar, pastries, cakes.
At first you think the food is not tasty - the main thing is not to give up and wait this time. Sugar can be replaced by 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 products found in supermarkets are nothing but a colored white product.
Do not overeat - if the doses are very high, weight loss will be difficult.
Eat in moderation and often - it boosts your metabolism. Drink green tea, clean water. Grapes, bananas, cereals, potatoes, burgers, pork and yeast fresh bread are prohibited during the dilution program. Choose a meat diet, eat more fermented dairy products, herbs, whole grains.
Want to lose 10kg a month? 5 Iron Rules
To lose weight you need to readjust. Highlights without stopping the process:
- Drink plenty - about 2 liters of water, except compote, tea, kefir. No drink can replace water and must therefore be considered separately. Start your morning with a glass of clean drinking water, always have a bottle with you to quench your thirst and / or remember to drink, if you are not particularly used to doing this. You need to drink half an hour before meals and an hour after, but not during.
- Remove all harmful substances - fat, fried, sweets, fast food will not allow you to lose weight. Maximum replacement of these products with baked goods, fruit, vitamin salad. If it gets really boring without candy, treat yourself to dark chocolate (but not bar right away). Do not go to the store when you are hungry - so you buy excess, harmful or even overeat.
- Meals should be at the same time - this way the body gets used to the habit and works more actively. Snacks between meals - yogurt, cheese, vegetables, fruits, yogurt. Your body will not have time to get very hungry and therefore it will not sell out for use in the future.
- Proper weight loss - a few pounds a week. Yes, not fast, but true.
- Exercise constantly - this applies to both sports and current exercise. If you can not visit the hall, it is not scary, daily walks and walking up the stairs will also be enough.
Do not think you are losing weight - take the program as a new lifestyle, get used to it gradually. Enjoy the process, find all the benefits in a new form of food, daily grind.
Be sure to take a picture before you start losing weight, so that later you can compare the results and reward yourself.
Exercise
Don't have time to visit the gym? That's okay - you can just as well exercise at home.
Courses 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 warm-ups - squats, arm swings, body bends in different directions. When you warm up, move on to the main sports section.
Press
- Lift the body from the supine position, hands comfortably attached to the chest or behind the head. Spread your elbows to the sides, bend and lift your knees. Stretch your chin towards your chest, continue in this position, return to starting position.
- Create a sidebar. Lie on one side, lean against your elbow, lift your body until a straight line is formed (stand out, nothing should fall). Usually there is no tenderness - there is only tension. Change hands.
- Crunch while lying on the floor. Lift your body slowly and then rotate alternately in both directions. You must try to touch one knee with your elbow. Once you have reached the bottom point, you do not have to lie down completely on your back, just hang 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, get on top, lower yourself again.
Rassinn
- Get on your knees with your forearms on the floor. Keep your back straight, in the lower back it can be slightly bent, look forward. Breathe in, start taking your foot back, fix it at the top, lower it. You do not have to make a sharp swing.
- Starting position - lies on the right side, one hand resting on the floor, the other resting slowly in the middle. Pull the toe of the right foot up and start lifting the foot as much as possible. Lower it.
- Classic elongated knobs are also good for the hips. Lower and lift slowly and contract all the muscles.
Hands
- Rest on the floor while lying down and start pushing up. Ideally, the palms should be at a distance from each other more than the width of the shoulders. Lift your body by focusing on your knees and arms.
- Make the plank so that the body looks like a straight line, the buttocks and the stomach bubbles are as tense as possible. Bend your right foot and pull it towards your chest, the sock should rest on the floor. Do the same for one leg.
Stretch
Stretching is also an important part of a weight loss plan. You can make a "butterfly" (while sitting on the floor, spread your knees to the side), twist, stretch alternately and only forward to the floor with your legs spread. All poses from yoga, stretching "cat", cycling on the back will do. Stretching can and should be done daily.
How to create a month menu
To lose 10 kg you need a proper menu for a month. Replace unhealthy foods with healthy ones. If they do not seem to you tasty, do not be discouraged - over time you 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 why we eat too much. Find something you love, exercise, change jobs, make friends and eat right.
You do not need sauces in stores - they contain a lot of fat, toxins and nothing useful. Artificial additives activate 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 itself is high in calories and 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 grains.
- Egg.
- Fruits.
- Kex.
- Ber.
- Diet meat, fish.
Make vegetable soups, barbecue or steamed meat (you can not fry). Replace all harmful sweets for useful.
Conclusion
Minus 10 kg per month is just the amount you can leave without pain. If objectively you are not overweight, the loss will be less, which needs to be understood. Sport is highly desirable - it will boost your metabolism for more active work and speed up the loss of extra pounds. It is advisable to exclude all harmful products - especially sugar, fried, baked goods. If you stick to a healthy diet, you will gradually lose weight and not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Keep salt to a minimum.