The extra kilos is one of the main problems of modern society. There are many holistic approaches that can really lose weight in a short amount of time. Rigorous nutrition-focused techniques are supported by a supplemental training program.
How to lose 10 kg in a month?
An irrefutable fact is the claim thatmost tips on how to lose 10 kg per month are dangerous to health. . . That is why, first of all, it is important to listen to the opinion of specialists in this field, in particular, fitness instructors and nutritionists.
It is necessary to develop an integrated approach to the topic of weight loss, radically reviewing the existing diet and including various physical activities in the daily regimen.
There are also general recommendations that should be followed for at least a month. They are the ones that will help you achieve truly sustainable results. These include:
- Sugar and salt should be excluded from the diet. Or their consumption should be minimized critically as possible.
- Food should be taken regularly, in small portions and at the same time.
- To reduce hunger and speed up metabolism, drink up to 2 liters of pure water a day in addition to juices, tea and broths.
- Accelerated calorie burning will begin if you regularly engage in moderate physical activity.
- Most importantly, you should eat a healthy, balanced diet with a gradual reduction in calories and portion sizes.
If this approach is followed, health will not be damaged and the lost kilograms will have no reason to replenish.
Effective weight loss diets for 10 kg
The simplest version of a diet that promotes weight loss in 10 kg divides foods into allowed and prohibited. If you eat according to this model and dedicate at least a few hours a week to training, the weight will start to disappear easily and efficiently.
The list of prohibited products includes:
- alcohol;
- fatty foods;
- Salt;
- sugar and all products with its content;
- mayonnaise and sauces;
- spices
- chips;
- fast food;
- smoked and fried foods;
- soda water;
- packaged juices;
- flour products;
- fat meat
You will start losing weight simply by excluding everything on the list from your diet. And if you replace it with healthy products, the process will be even faster.
Healthy foods include:
- nonfat fermented dairy products;
- boiled, stewed, baked and fresh vegetables (except potatoes);
- lean fish and meats;
- boiled eggs;
- unsweetened fruits;
- unrefined flour bread;
- various cereals.
Based on these two lists, you can lose weight without following any diet, even for more than a month, without harm to the body.
But there are also special techniques that will give faster results. By observing them, you can shed the extra pounds in 4 weeks.Impressive performance can be achieved thanks to:
Vegetarian diet. . . Its characteristic feature is the absence of meat in the daily diet.
In this case, alcohol, coffee and ground pepper are considered prohibited products.
In this case, the daily menu should contain the following products:
- cereals (buckwheat, rice, oats in the water);
- steamed, steamed, or grilled vegetables;
- boiled eggs;
- Rye bread;
- mushrooms;
- low-fat dairy products;
- olive oil;
- unsweetened fruits.
Protein or Japanese diet. . . Their diet is based on protein intake. In addition to helping to reduce weight, it helps maintain muscle tone and shape the body. And its main principle is considered to be the almost complete restriction of carbohydrates, which are replaced by proteins. Such a diet should be supported by physical activity throughout the month.
Indicative menu in a protein diet:
- breakfast - a low-fat fermented milk drink;
- snack - 150 g of rice porridge in the water;
- lunch - soup with lean broth or lean meat with vegetables;
- afternoon tea - cottage cheese with natural yogurt;
- dinner - a portion of lean fish and 2 hard-boiled eggs;
- before bed: a glass of freshly squeezed apple or orange juice.
Exercises
A specific objective requires appropriate solutions. Along with the chosen diet, it is necessary to develop a set of strength or cardio (aerobic) exercises.
- The first option helps to keep the skin in good condition, preventing it from sagging as the body loses weight, which is very important with a sudden weight loss (in a month).
- And the second burns fat deposits more efficiently, contributing to the rapid reduction of volumes.
If before deciding on body reshaping your maximum daily load consisted of climbing a ladder, it is contraindicated to start doing sports abruptly. The body needs to warm up before exertion with the help of long walks or light warm-ups. And only then should they follow the workouts, but not more than 15 minutes in total.
Over time, the load should increase proportionally. The training plan is developed according to where the classes will be held: at home or in the gym.
Women should rely on aerobic exercise, while men are better suited for strength.that, in addition to burning fat, will help build muscle mass.
For the task to be more effective, it is necessary to acquire weights and dumbbells. The workout begins as a warm-up, like push-ups or squats. And it is worth completing the classes with stretching for the correct formation of muscles.
The main complex should include the following exercises, performed in 3 sets with 10 repetitions.:
- lunges forward and to the sides with dumbbells;
- spinning in the press;
- Lizards;
- iron, carried out from 30 to 60 seconds;
- squats, including those with a wide stance;
- lift the pelvis while lying down;
- lift your legs;
- "a bicycle";
- "pair of scissors".
The principles of building exercise workouts at the gym differ slightly from those at home. Using a stationary bike or treadmill is recommended only for cardiovascular exercise.
The recommended complex is as follows:
- Bench press lying down, standing, on an incline bench;
- arms extended with dumbbells in a supine position;
- squats with a weight on the shoulders;
- lift legs in the simulator;
- standing dumbbells;
- lifting the toes on the platform;
- cramp;
- Exercises to strengthen the lower back.
The selection of a set of workouts, diets and types of activity must be done individually, taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only strict adherence to diets helps to cope with excess weight. Visible results can be achieved by following simple rules of proper nutrition.
The main one is the mandatory reduction of the caloric content of the daily diet. In this way, an energy deficit is created, in which significantly more calories are consumed than are consumed. As a result, the body will be forced to search for an alternative, compensating for the lack of energy by burning stored fat tissue.
In addition to reducing the calorie content, you will need to follow a number of simple rules. :
- reduce the serving size to 200 g and its calorie content to 2000 kcal;
- food intake should occur more often (up to 5 times a day), and breaks last up to 4 hours;
- exclude snacks on television, computer, book;
- do not orient the last meal at 6 in the afternoon, but do it 3 hours before going to bed;
- eliminate "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complexes (cereals);
- eat fresh vegetables and fruits every day (without sugar);
- the products used should not be cooked by frying them; the ideal option is steamed, stewed or boiled dishes;
- it is impossible to completely exclude your favorite delicacies from the diet, but you can eat them in much smaller quantities and in the first half of the day;
- Stock up on healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
Daily regimen
In addition to complying with diet and physical activity, for correct weight loss, you must comply with the correct daily regimen. Rest and recovery play an important role in this regard.
After all, an organism under colossal stress can be in a state of stress, leading to increased production of the hormone cortisol by the adrenal glands. And this, in turn, will cause the opposite effect to the desired one: the breakdown of adipose tissue will be blocked and the loss of extra pounds will stop.
The types of body restoration are simple and accessible to everyone.
You can prevent the production of cortisol by observing the following conditions:
- healthy sleep that lasts at least 8 hours;
- relaxing treatments such as baths with oils or sea salt;
- massage or self-massage;
- strict compliance with the training schedule with a mandatory day off;
- long walks in the fresh air.
Your daily weight loss regimen should be done with your biorhythms and typical daily activities in mind. This requires:
- choose the perfect time to wake up, go to bed and eat;
- develop a physical activity plan, taking into account the time of its implementation;
- set aside time for essential tasks;
- do not forget the free hours that have nothing to do with the weight loss process.
Losing 10 kg in a month with proper nutrition is absolutely real. The main thing is to outline the desired result and strictly follow the developed program, without forgetting about rest and without going to extremes.