It is possible to lose 10kg per month with overweight without overweight diets - nutritional improvement and moderate physical activity will suffice. 30 days change tasting habits, quit unhealthy foods, daily calorie intakeSufficient to reduce and stop eating in the evening. Our body is a flexible system, and it reacts sensitively to any changes in lifestyle. Your main task is to make these changes healthy and correct.
Speaking about the fact that you can easily lose extra pounds in a month, we mean purposefully overweight, and you don't think so. Yes, there is no limit to perfection, But you need to understand that with normal body weight, it will be very difficult to lose kilograms with excess. Use a body mass index calculator - this will allow you to correctly assess the actual condition.
When lifestyle changes, correcting nutrition, quitting bad habits, losing several kilograms per week are real - and it will become 10 per month. If you prioritize healthy weight loss, your health is in danger. Don't want to put in, make plans to get lasting results, take your time. A monthly course allows you to lose weight slowly, without health consequences and a brighter set in the future. A pleasant side effect is eating habits, lifestyle. Is an improvement of, which will allow you to consolidate the results and not give too much profit in the future.
nutritional recommendations
If you are in the mood for a healthy weight loss with consistent results, be sure to consider the advice of a professional.
Healthy Diet Basics
The nutrition program should be prepared individually taking into account all the characteristics of the organism. Choose the foods you love - they will give you instant satiety and, just as important, enjoyment. At the same time, thoseIt is advisable to pay attention to options that have maximum health benefits and provide instant satiety.
Nutritionists strongly recommend that everyone who loses weight after 6 pm does not eat. Being a little hungry is not harmful, and even useful - nocturnal overload is harmful to the gastrointestinal tract. The first day, of course, it would be difficult for you not to eat after 6, if you used to have dinner close to 10, but over time you will get used to it. If you are completely unbearable, then yourLimit you to something light - for example, cheese, kefir, vegetable salad. Also it is advisable to walk, walk, exercise in the evening. Even to get these changes off 4 kg within a month. Will suffice - without diet 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.
Eat the proper foods, and the weight will go down slowly but surely. It is also advisable to limit salt, sugar, spices - it will be unusual at first, but then you will feel the taste of the dishes more brighter. Will apply.
if you are feeding the baby
Breastfeeding women are either losing weight or doing it. If nature did not help you build up, just make the proper adjustments to your diet. First of all, remove the salt - the cause of fatigue. , Feeling unwell, bloating.
After a couple of weeks, you will notice that you have become much more energetic. Also, salt enters the breast milk, which is completely unhealthy for the baby. Green vegetables, or simply slowly, can replace your food with less and less salt.
Since milk must be nutritious, strict restrictions are contraindicated. Remove only "empty" foods, but you need more meat, cheese, vegetables than ever before. And more walking with a stroller - the process of losing weightWill speed up
help pills or harm?
Definitely Disadvantages - Diet pills should only be used in extreme cases, and not even better. They give a lot of side effects, and all at once, but even if such therapy is normally done. Se is tolerated at first, do not flatter yourself - over time, health problems will definitely make themselves felt.
In a month, excess weight can be lost easily without pills - just set goals and don't forget that health is the main thing.
diet for a month to lose 10 kg
A strict diet is not required to get rid of 10 kg within a month - this will be enough to eat in moderation and remove all unhealthy foods from the diet. Sports are not required, but desirable, We recommend choosing the type of activity to your liking - in a good mood, it is easier and more enjoyable to lose extra pounds. You need to be trained most often every other day, with strict restrictions on the calorie intake of the diet. Also, it would be better to drop the critical load so as not to overload the heart.
If there is too much weight, a significant part of it falls on toxins and toxins. The first thing you should do is remove sugar.
The brain does not need glucose in the form it is contained in sugar, and is not useful for health and size. Avoiding completely refined sugars will solve your overweight problems. Undesirable are also additives, soda, ketchup, cookies, sweets, cereals with sugar, pastries, yogurt with cakes.
At first it will seem to you that the food is not tasty - the main thing is not to leave this time and wait. The sugar can be replaced with dried fruits, honey. Over time, facial skinThe situation will improve as the fungus supported by white sugar disappears. Cane sugar is not a panacea. Most products found in supermarkets are nothing more than a colorful colored product.
Do not eat - if portions are too large, it will be problematic to lose weight.
Eat in moderation more often - it will boost your metabolism. Drink green tea, clean water. Fresh bread of grapes, bananas, corn, potatoes, burgers, pork and yeast are banned during the monthly thinning program. Choose diet meat, eat more fermented milk products, herbs, whole grains.
Want to lose 10 kg a month? 5 iron rules
To lose weight, you have to read. The main point without which the process will stop:
- Drink enough - about 2 liters of water, except compote, tea, kefir. No drink can replace water, so it should be counted separately. Start the morning with a glass of clean drinking water. , Always keep a bottle with you to remember to quench your thirst and / or drink, if you are not particularly used to doing this. You need to drink half an hour before a meal and an hour after, but thisNot during.
- Eliminate all harmful substances - fatty, fried, sweet, fast foods do not allow you to lose weight. To make the most of it, replace these products with baked dishes, fruits, vitamin salads. If thisWithout sweets it becomes very dull, so treat yourself to dark chocolate (but not once just now). Don't go to the store when you feel hungry - so you'll be extra, harmful, or even buy it.
- Food should be at the same time - in this way the body will get accustomed to the routine and work more actively. Snack between meals - yogurt, cheese, vegetables, fruits, yogurt. The body is very hungry. There will be no time, so it will not stock for future use.
- Correct weight loss - a couple of kilograms per week. Yes, not fasting, but true.
- Move Constantly - This applies to both sports and current physical activity. If you can't get to the hall, it's not scary, daily walking and walking up the stairs will also suffice.
Do not think that you are losing weight - take the program as a new way of life, slowly get used to it. Enjoy the process, find all the advantages in the new food format, daily routine.
Be sure to take a photo before you begin to lose weight, so that later you can compare the results and reward yourself.
Health
Not the time to go to the gym? That's fine - you can train at home.
Classes every other day will suffice, 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 are hot, go to the main sports section.
- Raise your torso from a numb position, hands are easily tied to the chest or behind the head. Extend your elbows to the sides, bend and raise your knees. Place your chin towards the chest. Hinge in this position, return to the starting position.
- Make a side plank. Lie on one side, bend at the elbow, raise your body until a straight line is formed (protruding, nothing should be relaxed). Generally, there is no soreness -The only stress is: change your hand.
- Crouch lying on the floor. Lift the body slowly, then rotate in both directions. You need to try to touch the other knee with your elbow. After reaching the bottom point, You do not have to lie fully on your back, bend slightly above the floor.
- Lie on your back, bend your legs, spread your hands along your body, palms down. Now exhale and start lifting your hips, fixing yourself at the top point, yourself. Back down.
bum
- Sit on the floor on your knees. Keep your back straight, it may be slightly bent at the bottom of the back, look forward. Trust, start withdrawing your leg, fixing it at the top. Do it, reduce it. You don't need to swing fast.
- Initial position - Lying to the right, one hand rests on the floor, the other resting comfortably at the waist. Move your right toe up and start raising your leg to the maximum. Lower it.
- Classic extended squats are also good for your hips. Lower and lift slowly, contracting every muscle.
hands
- Rest on the floor while you lie down and start pushing. Ideally, the palms should be at a distance from each other more than the width of the shoulders. Raise your body by emphasizing your knees and arms.
- Perform the plank so that the body looks like a straight line, buttock and abdomen. Fold your right leg and pull it up to the chest, the sock should rest on the floor. Do the same for the other leg.
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 andJust keep your feet apart and stay ahead on the floor. Any pose, stretching the "cat", must ride on the back. Stretching can and should be done daily.
how to make a menu for a month
To lose 10 kilos of weight, you need the right menu for a month. Replace unhealthy foods with healthy ones. If they don't make you look tasty, don't be discouraged - over time. With it you will get used to the taste, aroma of healthy dishes, you will find a special attraction in them. Try to avoid stress - they are the main reason we eat too much. Find something that you like, exercise, job. Change, meet friends and eat right.
You don't need store sauces - they are high in fat, toxins, and nothing useful. Artificial additives activate hunger, which is also completely useless. In addition to water, you can drink green tea. Can drink juices of fruits, vegetables. Coffee is allowed, but do not go with it in water. Alcohol itself is a calorie and increases appetite - this does not mean that it should not be consumed at all, but the totalIt would be better to limit the quantity.
Your main meal will be:
- oatmeal.
- Dairy Products.
- Vegetables.
- olive oil.
- Whole grain bread.
- Healthy cereal.
- eggs.
- fruit.
- crackers.
- Berries.
- diet meat, fish.
Make vegan soups, grills or steam meats (you can't fry). Replace all harmful sweets with useful ones.
Conclusion
minus 10 kg per month is just the amount you can run painlessly. If you are not really overweight, the loss will be less, which needs to be understood. The game is very desirable - this metabolism. Will lead to more active work and speed up the process of getting rid of excess pounds. It is advisable to exclude all harmful products - especially sugar, fried, baked items. If you stick to a healthy diet, The weight will go down slowly, and will not come back. Bet on healthy proteins, complex carbohydrates, fiber and fermented milk products. Keep the salt to a minimum.