Excess weight is one of the main problems of modern society. There are many comprehensive approaches that can really reduce weight in a short period of time. Rigorous nutrition-focused techniques are supported by an accompanying training program.
How to lose 10 kg in a month?
An indisputable fact is the assertion thatMost tips on how to lose 10 kg per month are dangerous to health. . . This 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 issue 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 really lasting results. This includes:
- Sugar and salt should be excluded from the diet. Or their consumption should be reduced to the critical critical minimum.
- Food should be taken regularly, in small portions and at the same time.
- To reduce hunger and speed up metabolism, you should drink up to 2 liters of clean water a day, in addition to juices, tea and juices.
- Accelerated calorie burning will start if you do moderate physical activity regularly.
- Most importantly, you need to eat a healthy and balanced diet with a gradual reduction in calories and portion size.
If this approach is followed, health will not be harmed and lost pounds will have no reason to be replenished.
Effective diet for weight loss per 10 kg
The simplest version of a diet that promotes weight loss by 10 kg divides foods into allowed and forbidden. If you eat according to this pattern and devote at least a few hours a week to exercise, the weight will start to go away easily and efficiently.
The list of banned products includes:
- alcohol;
- fatty foods;
- salt;
- sugar and all products containing it;
- mayonnaise and sauces;
- spices;
- chips;
- Fast food;
- smoked and fried foods;
- sparkling water;
- packaged juices;
- flour products;
- fatty meat.
You will start to lose weight simply by excluding from your diet everything that is listed. And if you replace it with healthy products, then the process will go even faster.
Healthy foods include:
- non-fat fermented milk products;
- boiled, stewed, roasted and fresh vegetables (except potatoes);
- lean fish and meat;
- boiled eggs;
- sugar-free fruit;
- 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 harming the body.
But there are also special techniques that will give faster results. By observing them, you can get rid of excess pounds in 4 weeks.Impressive performance can be achieved thanks to:
Vegetarian diet. . . Its characteristic is the lack 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, oatmeal in water);
- boiled, stewed or grilled vegetables;
- boiled eggs;
- Rye bread;
- mushrooms;
- low-fat dairy products;
- olive oil;
- sugar-free fruits.
Protein or Japanese diet. . . Her diet is based on protein intake. In addition to helping you lose weight, it helps maintain muscle tone and shape your 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 for a protein diet:
- breakfast - a low-fat fermented milk drink;
- snack - 150 g rice porridge in water;
- lunch - lean soup with lean soup or lean meat with vegetables;
- afternoon tea - cottage cheese with natural yogurt;
- dinner - a portion of lean fish and 2 boiled eggs;
- before going to bed - a glass of freshly squeezed apple or orange juice.
exercise
A specific goal requires appropriate solutions. Along with the chosen diet, it is necessary to develop a set of strength exercises or cardio (aerobic).
- The first option helps to keep the skin in good shape, preventing it from sagging as the body is losing weight, which is very important with a sharp (in a month) weight loss.
- And the second burns fat accumulations more efficiently, contributing to the rapid reduction of volumes.
If, before you decide on body shaping, your maximum daily load consisted of climbing a ladder, it is contraindicated to start playing sports suddenly. The body should be warmed up before the exercises with the help of long walks or light warm-ups. And only then should the exercises follow, but not more than 15 minutes in total.
Over time, the load should increase proportionately. The training plan is developed according to the place where the classes will take place: at home or in the gym.
Women should rely on aerobic exercise, while men are more suited to strength.which in addition to burning fat will help build muscle mass.
In order for homework to become more effective, it is necessary to gain weight and dumbbells. Exercise starts as a warm-up, such as push-ups or squats. And it is worth completing stretching classes for accurate muscle formation.
The main complex should include the following exercises, performed in 3 groups of 10 repetitions:
- lunges forward and to the sides with dumbbells;
- twisting in the press;
- push;
- plank, performed from 30 to 60 seconds;
- squats, including those with a wide stand;
- raising the pelvis during stretching;
- raising the legs;
- "a bicycle";
- "scissors".
The principles of designing exercises to exercise in the gym differ insignificantly from those at home. It is recommended to use an exercise or treadmill bike only as a cardio workout.
The recommended complex is as follows:
- press bench lying down, standing, on a sloping bench;
- spreading the arms with dumbbells in the supine position;
- squats with a weight on the shoulders;
- raising the legs in the simulator;
- dumbbells on foot;
- raising fingers on the platform;
- twisting;
- exercises to strengthen the lower back.
The selection of a set of exercises, diets and types of activity should 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. Significant results can be achieved by following simple rules of proper nutrition.
The main thing is the mandatory reduction of the caloric content of the daily diet. This creates an energy deficit, in which significantly more calories are expended than consumed. As a result, the body will be forced to seek an alternative, compensating for the lack of energy by burning stored adipose tissue.
In addition to reducing your calorie content, you will need to follow a few simple rules.:
- reducing the portion size to 200 g and its caloric content to 2000 kcal;
- food intake should occur more often (up to 5 times a day), and breaks last up to 4 hours;
- exclude food on TV, computer, book;
- do not orient the last meal at 6pm, but do it 3 hours before going to bed;
- remove "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complex ones (cereals);
- eat fresh vegetables and fruits every day (unsweetened);
- used products should not be fried; the ideal option is boiled, stewed or stewed dishes;
- it is impossible to completely exclude your favorite foods from the diet, but you can eat them in much smaller amounts and in the first half of the day;
- reserve healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
Daily regimen
In addition to adhering to diet and physical activity, for correct weight loss, you need to adhere to the proper daily regimen. Rest and recovery play an important role in this regard.
After all, an organism that is subject to colossal stress may be in a state of stress, which will lead to increased production of the hormone cortisol by the adrenal glands. And this, in turn, will provoke an effect opposite to the desired one: the breakdown of adipose tissue will be blocked and the loss of extra pounds will be stopped.
Types of body restoration are simple and accessible to everyone.
You can prevent the production of cortisol by observing the following conditions:
- healthy sleep lasting at least 8 hours;
- relaxing treatments such as washing with oils or sea salt;
- massage or self-massage;
- strict adherence to the training schedule with a mandatory day off;
- long walks in the fresh air.
The daily weight loss regimen should be done taking into account your biorhythm and typical daily activities. This requires:
- choose the perfect time to wake up, go to bed, and eat;
- draw up a plan of physical activity, taking into account the time of their implementation;
- set aside time for essential tasks;
- do not forget about 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 describe the desired result and strictly follow the developed program, not forgetting the break and not going to extremes.