Weight loss of 10 kg per month with excess weight is possible without very strict diets - dietary correction and moderate physical activity will suffice. 30 days is enough to change eating habits, stop unhealthy foods, reduce daily calorie intake and stop eating at night. Our body is a flexible system and reacts sensitively to any lifestyle changes. Your main goal is to make these changes healthy and correct.
By the fact that you can easily lose extra pounds in a month, we mean objectively overweight and not what you think it is. Yes, there is no limit to perfection, but you should understand that with normal body weight, it will be much harder to lose weight than with excess. Use a body mass index calculator - it will allow you to accurately assess the actual situation.
When you change your lifestyle, correct your diet, give up bad habits, it is true to lose several pounds a week - and that will be 10 a month. If you prefer healthy weight loss, you do not want to risk your health, plan to achieve strong lasting results, take time. A monthly course allows you to lose weight gradually, with no health consequences and a steep set in the future. A 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 Suggestions
If you are in the mood for healthy weight loss with consistent results, be sure to follow the advice of a professional.
Basic elements for healthy eating
The diet plan should be prepared separately, taking into account all the characteristics of the body. Choose these foods that you like - they will give you fast satiety and, equally important, enjoyment. At the same time, it is advisable to rely on these options that have the greatest health benefits and give fast satiety.
Nutritionists strongly recommend that anyone who loses weight after 18: 00 not eat. Being slightly hungry is not harmful and even helpful - overloading at night is harmful to the gastrointestinal tract. In the first days, of course, it will be difficult for you not to eat after 6, if you will ever eat closer to 10, 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. Also in the evening, it is recommended to walk, jog, do exercises. Even these changes will be enough to lose 4 pounds in a month - without diets and strict dietary restrictions for the rest of the day.
Sweet and starchy foods are exactly what prevents you from achieving harmony and excellent health.
Dig in the right foods and the weight will be reduced slowly but surely. It is also recommended to limit salt, sugar, spices - at first it will be unusual, but then you will start to feel more strongly the taste of the dishes.
If you are breast-feeding a baby
Breastfeeding women are either losing or gaining weight. If nature itself did not help you make it, just make the appropriate adjustments to your diet. First, remove the salt - the cause of fatigue, malaise, bloating.
After a few weeks, you will notice that you have become much more energetic. In addition, salt enters 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.
Since milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but you need meat, cottage cheese, vegetables more than ever. And walk more with the stroller - the movement will speed up the weight loss process.
Help pills or harm?
Definitely hurt - diet pills should only be used in extreme cases and even better not at all. They give a lot of side effects at the same time, but even if this treatment is done normally in the beginning, do not flatter yourself - over time, health problems will certainly be felt.In a month, being overweight can easily be lost without pills - just set goals and remember that health is the main thing.
Diet for a month to lose 10 pounds
You do not need a strict diet to get rid of 10 pounds in a month - it will be enough to eat in moderation and remove all unhealthy foods from the diet. Sports are not required, but it is desirable, we recommend that you choose the type of activity you like - in a good mood, losing extra pounds is easier and more enjoyable. You need to train more often every other 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 there is too much weight, a significant portion of it falls into toxins and toxins. The first thing you need to do is remove the sugar.
The brain does not need glucose in the form in which it contains sugar and is not useful for health and shape. Avoiding refined sugars will completely solve most problems with being overweight. Also undesirable are yogurts with additives, soda, ketchup, cookies, sweets, cereals with sugar, pastries, cakes.
At first it will seem to you that the food is not tasty - the main thing is not to stop and wait this time. Sugar can be replaced with 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 of the products found in supermarkets are nothing more than a colored white product.
Do not eat too much - if the portions are too large, weight loss 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 prohibited during the monthly weight loss program. Choose meat, eat more fermented milk products, herbs, whole grains
Want to lose 10 pounds in a month? 5 rules of iron
To lose weight, you need to adjust again. The main points without which the process will stop:
- Drink plenty - about 2 liters of water, except compote, tea, kefir. No beverage can replace water, so it must be measured separately. Start the 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 used to doing this. You should drink half an hour before meals and one hour after, but not during.
- Remove all harmful substances - fats, fried, sweets, fast food do not allow you to lose weight. At most, replace these products with grilled dishes, fruits, vitamin salads. If it becomes too dull 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 excess, harmful or even eat it.
- Meals should be at the same time - this way the body will get used to the routine and will function more actively. Snacks between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to starve much, so it will not be stored for future use.
- Proper weight loss - a few pounds a week. Yes, not fast, but true. Constantly moving - this applies to both sports and current physical activity. If you can not visit the room, it is not scary, daily walks and stairs will also be enough.
Do not think that you are losing weight - take the program as a new way of life, gradually get used to it. Enjoy the process, find all the benefits in the new form of food, daily routine.
Be sure to take a picture before you start losing weight so you can compare results later and reward yourself.
Gymnastics
Don't have time to visit the gym? That's fine - you can also train at home.
Lessons every other 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 - squats, arm swings, body curves in different directions. When warming up, proceed to the main sports area.
Press
- Lift your torso from a supine position, arms are easily 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, stay in this position, return to the starting position.
- Make a sideboard. Lie on one side, rest on the elbow, lift your body until a straight line is formed (protruding, nothing should be damaged). Normally, there is no pain - there is only tension. Change your hand.
- Perform crunches while lying on the floor. Lift the body slowly and then rotate alternately in both directions. You should try to touch the second knee with your elbow. Once you reach the bottom, you do not need to lie completely on your back, delaying just above the floor.
- Lie on your back, bend your legs, stretch your arms along your body, down. Now exhale and start lifting your hips, straighten yourself up, lower yourself back
Buttocks
- Kneel with your forearms on the floor. Keep your back straight, the lower back may bend slightly, look forward. Inhale, start to get your foot back, fasten it to the top, lower it. You do not need to make a sharp swing.
- Starting position - lying on the right side, one hand resting on the floor, the other resting comfortably in the middle. Pull your right toe up and start lifting your foot to the maximum. Lower it.
- Classic extended squats are also good for your hips. Lower and slowly lift, 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 emphasis on your knees and arms.
- Run 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 the chest, the sock should rest on the floor. Do the same for the second part.
Stretch
Stretching is also an important part of a weight loss program. You can do a "butterfly" (while sitting on the floor, spread your knees to the side), twine, stretch your legs alternately and just forward on the floor with your feet apart. Any yoga poses, stretching "cat", riding on the back will do. Stretching can and should be done daily.
How to create a menu for a month
To lose 10 pounds, you need the right menu for a month. Replace unhealthy foods with healthy ones. If they do not look delicious, 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 - it 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 sauces - they are high in fat, toxins and nothing useful. Artificial additives 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 has 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 seeds.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Meat, fish diet.
Make vegetarian soups, roasts or steamed meats (you can not fry). Replace all harmful sweets with useful ones.
Conclusion
Minus 10 pounds per month is exactly the amount you can divide painlessly. If you are not objectively overweight, the loss will be smaller, which should be understood. Sport is very desirable - it will push the metabolism to more active work and speed up the process of getting rid of extra pounds. It is recommended to exclude all harmful products - especially sugar, fried, baked goods. If you follow a healthy diet, the weight will gradually decrease and will not return. Bet on healthy proteins, complex carbohydrates, fiber and fermented milk products. Keep salt to a minimum.