Losing weight by 10 kg per month by being overweight is possible without an overly strict diet - correction of nutrition and moderate physical activity is sufficient. 30 days is enough to change your eating habits, stop eating unhealthy foods, reduce your daily calorie intake, and stop eating at night. Our bodies are flexible systems, and react sensitively to any lifestyle changes. Your main task is to make these changes healthy and correct.
Speaking of the fact that you can easily lose extra weight in a month, we mean objectively overweight, and not what you think it is. Yes, there is no limit to perfection, but you need to understand that at a normal weight, it is much more difficult to lose weight than to be overweight. Use a body mass index calculator - this will allow you to accurately assess the real situation.
When changing your lifestyle, correcting nutrition, breaking bad habits, it is obvious that you are losing a few pounds per week - and this will turn into 10 per month. If you prefer healthy weight loss, do not want to harm your health, plan to achieve lasting results, take your time. The monthly course allows you to lose weight gradually, without health consequences and a sharp loss in the future. A pleasant side effect is a correction of eating habits, lifestyle, which will allow you to consolidate the results and not get too much profit in the future.
Nutritional Recommendations
If you want to lose healthy weight with consistent results, be sure to consider the advice of a professional.
Healthy Diet Basics
The nutrition program must be developed individually, taking into account all characteristics of the organism. Choose foods that you enjoy - they will give you a sense of fullness and, just as importantly, pleasure. At the same time, it is advisable to think about options that have maximum health benefits and provide a fast feeling of fullness.
Nutritionists strongly recommend that anyone who loses weight after 6pm should not eat. A little hunger is harmless, and even useful - an excessive night load is harmful to the digestive tract. The first days, of course, it will be difficult for you not to eat after 6 o'clock, if you usually eat dinner closer to 10, but over time you will get used to it. If you are really unbearable, limit yourself to something light - for example, cottage cheese, kefir, vegetable salad. Also at night it is advisable to walk, jog, do exercises. Even this change will be enough to lose 4 kg in a month - without strict diets and dietary restrictions for the rest of the day.
Sweet and starchy foods can actually prevent you from achieving great harmony and health.
Leave the appropriate foods behind, and will slowly but surely lose weight. 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 dish sharper.
If you are breastfeeding a baby
Women who are breastfed have lost or gained weight. If nature alone is not helping you to build up, just make adjustments to suit your diet. First, get rid of salt - the cause of fatigue, feeling unwell, swelling.
After a few weeks, you will notice that you have become much more energetic. In addition, salt passes into breast milk, which is completely unhealthy for babies. You can replace them with spices, herbs, leafy greens, or gradually reduce the salt of your food.
Since milk must be nutritious, strict restriction is contraindicated. Remove only "empty" food, but you need meat, cottage cheese, vegetables more than ever. And walk more in a stroller - movement will speed up the process of losing weight.
Help pills or harm?
Obviously dangerous - diet pills should be used only in extreme cases, and even better not at all. They give many side effects, and at the same time, but even if such therapy is normally tolerated at first, do not flatter yourself - over time, health problems will inevitably make themselves felt.
Within a month, excess weight can easily go away without a pill - just set goals and don't forget that health comes first.
Diet for a month to lose 10kg
A strict diet to lose 10 kg in a month is not necessary - just eat in moderation and eliminate all unhealthy foods from your diet. Exercise is not mandatory, but desirable, we recommend choosing the type of activity you like - in a good mood, losing weight is easier and more enjoyable. You need to train most often every other day, with strict restrictions on calorie intake from food, it will be better to release significant loads so as not to overload the heart.
When there is a lot of excess body weight, most of it falls on toxins and toxins. The first thing you have to do is get rid of sugar.
The brain does not need glucose in the form that is contained in sugar, and is not useful for health and body shape. Avoiding refined sugar completely will solve most of your overweight problem. Also undesirable are yogurt with additives, soda, ketchup, pastries, candy, cereal with sugar, pastries, cookies.
At first you will feel that the food is not good - the main thing is not to give up and wait this time. Sugar can be replaced with dried fruit, honey. Over time, the condition of facial skin will improve along with the disappearance of the fungus which is supported by white sugar. Cane Sugar is not a panacea. Most of the products found in supermarkets are nothing more than white products.
Don't overeat - if the portions are very large, losing weight will be a problem.
Eat in moderation and often - this will boost your metabolism. Drink green tea, clean water. Grapes, bananas, corn, potatoes, burgers, pork and fresh leavened bread are prohibited during the monthly slimming program. Choose dietary meat, eat more fermented dairy products, herbs, whole grains.
Want to lose 10kg in a month? 5 iron rules
To lose weight, you have to readjust. The main points without which the process will stop:
- Drink in moderation - about 2 liters of water, except compote, tea, kefir. No drink can replace water, so it must be counted separately. Start the morning with a glass of clean drinking water, always carry a bottle to quench your thirst and / or remember to drink, if you are not used to it. You need to drink it half an hour before eating and an hour after, but not as long.
- Remove all harmful substances - fatty, fried, candy, fast food does not allow you to lose weight. To the maximum, replace this product with baked dishes, fruits, vitamin salads. If it tastes really dull without candy, treat yourself to dark chocolate (but don't skip it). Don't go to the store when you are hungry - so you may end up buying food that is excessive, dangerous, or even eating it.
- You should eat at the same time - this way your body will get used to the routine and will be more active. Snacks between meals - yogurt, cheese, vegetables, fruit, yogurt. The body will not have time to be very hungry, so there will be no supply for future use.
- Improves weight loss - a few pounds per week. Yes, not fast, but true.
- Constantly moving - this applies to sports and current physical activities. If you can not visit the hall, it is not scary, walking every day and climbing the stairs is also enough.
Don't think that you are losing weight - think of the program as a new way of life, gradually get used to it. Enjoy the process, find all the benefits in a new food format, daily routine.
Make sure to take a photo before you start losing weight, so that you can compare the results later and appreciate yourself.
Fitness
Don't have time to hit the gym? That's okay - you can practice at home too.
Once a two-day class is sufficient, more often is not necessary, because the body will not have time to recover. Start your workout with a warm-up - squats, arm swings, body bending in different directions. As you warm up, move on to the main exercise section.
Press
- Raise your body from a supine position, hands tied comfortably against your chest or behind your head. Extend your elbows to the sides, bend and lift your knees. Stretch your chin towards your chest, linger in this position, return to the starting position.
- Create side boards. Lie on your side, leaning on your elbows, lift your body until you form a straight line (protruding, nothing sags). Usually, there is no pain - only tension. Change your hand.
- Do sit-ups while lying on the floor. Lift the body slowly, then rotate alternately in two directions. You need to try to touch the second knee with your elbow. After reaching the lowest point, you do not need to lie on your back completely, lingering a little on the floor.
- Lie on your back, bend your legs, stretch your arms along your body, palms down. Now exhale and begin to raise your hips, fix yourself at the top point, lower yourself back down.
Butt
- Kneel with your arms on the floor. Keep your back straight, on the lower back can be slightly bent, look ahead. Inhale, start to take your legs back, fix them on top, lower them down. You don't need to do sharp swings.
- Starting position - lying on the right side, one hand resting on the floor, the other resting calmly on the waist. Pull the tip of your right leg up and start to lift your leg to the maximum. Take it down.
- The classic extended squat is great for your hips too. Lower and lift slowly, contracting each muscle.
Hands
- Rest on the floor while lying down and start pushing. Ideally, the distance between the palms from each other is more than the width of the shoulders. Raise your body with emphasis on your knees and arms.
- Do planks so that your body looks like a straight line, buttocks, and stomach as tight as possible. Bend your right leg and pull it to the chest, the sock should be resting on the floor. Do the same for the second leg.
Stretch
Stretching is also an important part of any weight loss program. You can do a "butterfly" (while sitting on the floor, stretch your knees to the sides), tie them, stretch them to your feet alternately and advance to the floor with your legs wide apart. Any pose from yoga, "cat" stretching, riding on the back can be done. Stretching can and should be done every day.
How to make a menu for 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 good to you, do not be discouraged - with time you will get used to the taste, 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 enjoy, exercise, change jobs, meet friends, and eat right.
You don't have to stock up on sauces - they're high in fat, toxins, and nothing of use. Artificial additives activate appetite, which is also completely useless. Apart from water, you can drink green tea, fruit juices, vegetables. Coffee is allowed, but don't overdo it. Alcohol in itself is calorie plus stimulates 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 meal is:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole grain bread.
- Healthy whole grains.
- Eggs.
- Fruit.
- Crackers.
- Berries.
- Diet of meat, fish.
Make vegetarian, grilled or steamed (you can't fry) soup. Replace all harmful sweets with useful ones.
Conclusion
Minus 10 kg per month is the amount that you can part without pain. If you are not objectively overweight, the losses will be reduced, which is necessary to understand. Exercise is desirable - it will boost the metabolism to work more actively and speed up the process of shedding 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 never come back. Bet on healthy protein, complex carbohydrates, fiber and fermented milk products. Minimize salt.