Extra pounds are a major problem in modern society. There are a number of comprehensive approaches that can actually reduce weight in a short period of time. Strict nutrition-focused techniques are supported by an accompanying training program.
How to lose 10 kg in a month?
An irrefutable fact is the statement thatMost of the tips for losing 10 kg a month are dangerous to your health. . . Therefore, it is first and foremost important to hear the views of professionals working in this field, especially fitness instructors and nutritionists.
An integrated approach to weight loss needs to be developed, the existing diet needs to be radically overhauled and the various physical activities need to be integrated into the daily routine.
There are also general recommendations that must be followed for at least a month. They are the ones that help you achieve truly sustainable results. These include:
- Sugar and salt should be excluded from the diet. Or their consumption should be kept to a critical minimum.
- 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 clean water a day in addition to juices, tea and broths.
- Accelerated calorie burning starts when you do moderate physical activity on a regular basis.
- The key is to eat a healthy, balanced diet, gradually reducing calories and portion sizes.
If this approach is followed, there will be no harm to health and there will be no reason to replace the pounds lost.
Effective diets up to 10 kg
The simplest version of the 10kg weight loss diet divides food into permitted and prohibited foods. If you eat according to this model and spend at least a few hours a week training, you will lose weight easily and effectively.
Included in the list of prohibited products:
- alcohol;
- fatty foods;
- salt;
- sugar and all products thereof;
- mayonnaise and sauces;
- spices;
- crunchy;
- fast food;
- smoked and fried foods;
- sparkling water;
- packaged juices;
- flour products;
- fat meat.
You start to lose weight simply by excluding everything on your list from your diet. And if you switch to healthy products, the process will be even faster.
Healthy food is one of them:
- non-fat fermented dairy products;
- cooked, steamed, fried and fresh vegetables (except potatoes);
- lean fish and meat;
- boiled eggs;
- unsweetened fruits;
- bread made from unrefined flour;
- various cereals.
Based on these two lists, you can lose weight for more than a month without following any diet without damaging your body.
But there are also special techniques that give faster results. By watching them, you can get rid of extra pounds in 4 weeks.Impressive performance is achieved thanks to:
Vegetarian diet. . . It is characterized by a 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 must include the following products:
- cereals (buckwheat, rice, oatmeal on the water);
- steamed, steamed or grilled vegetables;
- boiled eggs;
- Rye bread;
- mushrooms;
- low fat dairy products;
- olive oil;
- unsweetened fruits.
Protein or Japanese diet. . . Your 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 protein. Such a diet should be supported during the month with physical activity.
Indicative menu for protein diet:
- breakfast - low-fat fermented milk drink;
- snack - 150 g of rice porridge on the water;
- lunch - soup with lean broth or lean meat with vegetables;
- afternoon tea - cottage cheese with natural yoghurt;
- dinner - a serving of lean fish and 2 boiled eggs;
- before going to bed - a glass of freshly squeezed apple or orange juice.
Tasks
A specific goal requires appropriate solutions. In addition to the diet you choose, you need to develop strength or cardio (aerobic) exercises.
- The first option helps keep the skin in good shape, preventing the body from sagging during weight loss, which is very important for a sharp (within a month) weight loss.
- The second burns fat accumulation more efficiently, contributing to a rapid decrease in volumes.
If the maximum daily load was a stairway before deciding to shape, sudden exercise is contraindicated. The body should be warmed up before loading with long walks or light warm-ups. And only then should the workout follow, but for a total of no more than 15 minutes.
Over time, the load should increase proportionately. The workout plan is based on where the classes are held: at home or in the gym.
Women need to rely on aerobic exercise, while men are more fit for endurance.which, in addition to burning fat, helps build muscle mass.
To make your homework more efficient, you need to get weights and dumbbells. The workout begins with a warm-up, such as push-ups or squats. And it’s a good idea to finish classes by stretching to get your muscles right.
The main complex should include the following exercises, in 3 series, with 10 repetitions:
- jumps forward and sideways with dumbbells;
- twisting on the press;
- reclining supports;
- plank for 30-60 seconds;
- squats, including those with wide postures;
- lifting the pool while lying down;
- lifting legs;
- "bicycle";
- "scissors".
The principles for compiling workouts in the gym are insignificantly different from those at home. It is only recommended to use an exercise bike or treadmill as cardio training.
The recommended complex is as follows:
- bench pressure lying, standing on a sloping bench;
- spreading arms in a horizontal position with dumbbells;
- squats with weights on the shoulders;
- raising legs in the simulator;
- standing dumbbells;
- raising toes on the platform;
- twisting;
- exercises to strengthen the lower back.
The selection of workouts, diets and types of activities should be done individually, taking into account all the characteristics of the organization.
How to lose weight without dieting?
Not only strict adherence to diets will help you cope with being overweight. Visible results can be achieved by following the simple rules of proper nutrition.
The most important thing is to reduce the caloric content of your daily diet. This creates an energy deficit in which they spend significantly more calories than they consume. As a result, the body will be forced to look for an alternative, compensating for the lack of energy by burning stored adipose tissue.
In addition to reducing your calorie content, you need to follow a number of simple rules.:
- reducing the portion size to 200 g and its caloric content to 2000 kcal;
- meals should be more frequent (up to 5 times a day) and breaks should last up to 4 hours;
- exclude snacks on TV, computer, book;
- inform the last meal not at 6 pm but 3 hours before bedtime;
- remove "fast" carbohydrates (sweets, starchy foods) from the diet, replace them with complex ones (cereals);
- eat fresh vegetables and fruits daily (unsweetened);
- the products used must not be cooked by frying; the ideal option for steamed, steamed or cooked food;
- it is impossible to completely exclude your favorite delicacies from your diet, but you can consume them in much smaller quantities and in the first half of the day;
- top up with healthy spices (cinnamon, turmeric, peppers, mustard, ginger).
Daily system
In order to lose weight properly, you need to follow a proper daily diet while following a diet and physical activity. Rest and recovery play an important role in this.
After all, an organism exposed to tremendous stress can be in a state of stress, leading to increased production of the hormone cortisol in the adrenal glands. This, in turn, has the opposite effect: the breakdown of adipose tissue is blocked and the loss of extra pounds is stopped.
Types of body recovery are simple and accessible to everyone.
You can prevent the production of cortisol by following these conditions:
- healthy sleep lasting at least 8 hours;
- relaxing treatments such as bath oil or sea salt;
- massage or self-massage;
- strict adherence to the training schedule with a mandatory rest day;
- long walks in the fresh air.
The daily weight loss schedule should be based on your biorhythm and typical daily activities. This requires:
- choose the perfect time to wake up, go to bed and eat;
- develop a physical activity plan, taking into account the timing of their implementation;
- take time for essential tasks;
- don’t forget the free classes that have nothing to do with the weight loss process.
Losing 10 kg in one month with proper nutrition is completely real. The point is to outline the desired result and follow the program worked out strictly, not forgetting to rest and not to overdo it.