Weight loss of up to 10 kg per month is possible without a very strict diet - will be enough nutritional correction and moderate physical activity. 30 days is enough to change taste habits, to give up unhealthy foods, to reduce daily calories and to stop eating in the evenings. Our body is a flexible system and it responds sensitively to any lifestyle changes. Your main task is the health and correction of these changes.
When we say that you can easily lose extra pounds in a month, we mean objectively overweight and not the one from whom you think so. Yes, perfection has no limits, but you should understand that with normal body weight, it will be much harder to lose weight than excess. Use a body mass index calculator - this will allow you to accurately assess the real situation.
Losing a few pounds a week when it comes to lifestyle changes, diet correction, and giving up bad habits is real - and it turns out to be 10 a month. If you prefer healthy weight loss, you do not want to risk your health, plan to achieve dramatic results. The monthly course allows you to lose weight gradually, without health consequences and a sharp flow in the future. A pleasant side effect is the improvement of eating habits, lifestyle, which will allow you to combine the results and not get too much in the future.
Nutrition 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
Nutrition program should be made individually, taking into account all the characteristics of the organism. Choose the foods you love - they will saturate you quickly and give you just as much pleasure. At the same time, it is advisable to talk about the options that have the maximum health benefits and hydrate quickly.
Nutritionists strongly advise anyone who loses weight after 6 pm to not eat. Slightly hungry is not harmful and even beneficial - night overload is harmful to the gastrointestinal tract. In the first days, of course, it will be difficult not to eat after 6 o'clock, if you used to have lunch close to 10, 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 desirable to walk, jog, exercise. Even these changes will be enough to lose 4 kg in a month - all day without dieting and strict dietary restrictions.
Sweet and starchy foods are exactly what prevents you from achieving harmony and excellent health.
Throw in the right foods and lose weight slowly but surely. It is also advisable to limit salt, sugar, spices - at first it will be unusual, but then you will start to feel the taste of the dishes more sharply.
If you are breastfeeding
breastfeeding women or losing weight. If nature itself does not help you build, just adjust your diet. First of all, get rid of salt - the cause of fatigue, bad feeling, swelling.
After a couple of weeks you will notice that you have become much more energetic. In addition, salt is included in breast milk, which is completely unhealthy for the baby. You can replace it with spices, herbs, green vegetables or just gradually add less food.
Since milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but you need more meat, cottage cheese, vegetables. And walk more in a wheelchair - movement will speed up the weight loss process.
Will the pills help or harm you?
is really harmful - diet pills should be used only in extreme cases, and even better, not at all. They have many side effects at once, but even if this type of therapy is not tolerated normally, do not brag - over time, health problems will really be felt.
Excess weight can be easily lost in a month without pills - just set goals and do not forget that health is the most important thing.
Diet to lose 10 pounds in one month
A strict diet is not necessary to lose 10 kg in a month - it will be enough to eat in moderation and remove all unhealthy foods from the diet. Sport is not mandatory, but it is advisable to choose the type of activity you want - in a good mood, losing extra pounds is easier and more enjoyable. You need to exercise most often every other day, with a strict restriction of calorie intake in the diet, it will be better to avoid significant loads so as not to bother the heart.
If you are overweight, a significant portion of it comes from 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 good for health and shape. Completely avoiding refined sugar will overcome your excess weight problems. Also undesirable yogurts with additives, soda, ketchup, cookies, sweets, cereal with sugar, cakes, pastries.
At first it seems to you that the food is not tasty - the main thing is not to give up this time and wait outside. Sugar can be replaced with dried fruit, honey. Over time, the condition of the facial skin will improve as the fungi disappear with white sugar. Reed sugar is not a panacea, most of the products found in supermarkets are nothing but colored white products.
Do not eat too much - if the portion is too large, weight loss will be problematic.
Eat in moderation and often - this will help your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork and yeast Fresh bread are prohibited during the monthly slimming program. Choose dietary meats, eat more fermented dairy products, herbs, whole grains.
Want to lose 10 kg per month? 5 Iron Rule
To lose weight, you need to adjust it. Key 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 should be considered 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 accustomed to doing so. You should drink half an hour before and one hour after eating, but not during.
- Remove all harmful substances - fatty, fried, sweets, fast food does not allow you to lose weight. Replace these products as much as possible with baked goods, fruits, salads with vitamins. If it became too boring without the sweets, consider dark chocolate (but not immediately bar). Do not go to the store when you are hungry - so you can buy extra, pest, or even eat it.
- Eating should be at the same time - this way the body gets used to the routine and will work more actively. Serve between meals - yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to be very hungry, so it is not supplied for future use.
- Lose weight right - a couple of pounds a week. Yes, not fast, but true.
- Keep moving - this applies to both sports and current physical activity. If you can not visit the hall, it is not scary, daily walks and climbing stairs will 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 a new format of nutrition, in your daily routine.
Be sure to take a picture before you start losing weight to later compare results and reward yourself.
Fitness
Don't have time to visit the gym? No problem - you can work out just as well at home.
Exercise every other day will be enough, more often it is not necessary as the body will no longer have time to recover. Start by warming up - sitting, arm swings, body curves in different directions. When you warm up, go to the main part of the sport.
Click
- Lift your body from a supine position, with your hands comfortably attached to your chest or back of your head. Spread your elbows to the sides, bend and raise your knees. Bend the chin towards the chest, stop in this position, return to the starting position.
- Make a side plank. Sit on one side, lean on the elbow, lift the body until a straight line is formed (expelled, nothing should land). Usually, there is no pain - there is only tension. Change your hand.
- Carry the baton while lying on the floor. Slowly lift the body, then rotate alternately in both directions. You should try to touch the second knee with your elbow. When you reach the bottom, you do not need to lie on your back completely, slightly above the floor.
- Lie on your back, bend your legs, stretch your arms across your body, palms down. Now exhale and start raising the waist, straightening the upper point, lowering the spine.
Buttons
- Push your knees on the floor. Hold the back correctly, the bottom may be slightly bent, look forward. Inhale, start to bring your leg back, straighten it at the top, lower it. You do not need to do a sharp swing.
- Initial position - lying on the right side, one hand resting on the floor and the other resting on the year. Raise the toe of the right foot and start raising the foot as much as possible. Lowering.
- Classic extended seats are good for your thighs as well. Lowering and slowly raising, muscle contraction.
Hands
- While lying down, land on the floor and start climbing. Ideally, the palms should be farther apart than shoulder width apart. Lift the body with an emphasis on the knees and arms.
- Perform the plank so that the body looks like a straight line, the buttocks and the abdomen are as tense as possible. Bend your right leg and pull on the chest, the front should rest on the floor. Do the same for the other leg.
section
Stretching is also an important part of your weight loss program. You can do a "butterfly" (while sitting on the floor, spread your knees to the side), bend over, alternately stretch your legs and just spread your legs on the floor. Any posture from yoga, stretching "cat", will make walking on your back. Stretching can and should be done daily.
How to create a menu in a month
To lose 10 kg, you need the right menu for a month. Replace unhealthy foods with healthy ones. If they do not look delicious, do not be disappointed - 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 - this 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 store-bought 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 with coffee. Alcohol itself is caloric, 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.
- Whole grain bread.
- Healthy grains.
- Eggs.
- Fruits.
- Crackers.
- Berries.
- Dietary meat, fish.
Make vegetarian soups, grilled or steamed meats (you can not roast). Replace all harmful sweets with useful ones.
Conclusion
Minus 10 kg per month is the only amount from which you can painlessly divide. If you are not objectively overweight, the loss will be less, which is understandable. Sport is very desirable - it will help 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, the weight will gradually decrease and never come back. Put on healthy proteins, complex carbohydrates, fiber and fermented dairy products. Minimize salt.