Extra pounds are 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 a follow-up 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 for your health. . . That is why, in the first place, it is important to listen to the opinion of experts in this field, in particular, fitness instructors and nutritionists.
It is necessary to develop an integrated approach to the issue of weight loss, radically overhauling 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 who will help you achieve truly sustainable results. These include:
- Sugar and salt should be excluded from the diet. Or its consumption must be reduced to the minimum critically possible.
- Food should be taken regularly, in small portions and at the same time.
- To decrease hunger and accelerate metabolism, you should drink up to 2 liters of pure water daily, in addition to juices, teas and broths.
- Accelerated calorie burning will begin if you regularly do moderate physical activity.
- Most importantly, you need to eat a healthy, balanced diet with a gradual reduction in calories and portion sizes.
If this approach is followed, health will not suffer and the discarded kilograms will have no reason to be replenished.
Effective diets to lose weight to 10 kg
The simplest version of a diet that promotes weight loss by 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 begin to disappear easily and efficiently.
The list of prohibited products includes:
- alcohol;
- fatty meals;
- salt;
- sugar and all products with its content;
- mayonnaise and sauces;
- spices;
- chips;
- fast food;
- smoked and fried foods;
- sparkling water;
- packaged juices;
- flour products;
- fat meat.
You will start losing weight by simply deleting everything listed in your diet. And if you replace it with healthy products, the process will go even faster.
Healthy foods include:
- fat-free fermented dairy products;
- cooked, stewed, roasted and fresh vegetables (except potatoes);
- lean fish and meat;
- boiled eggs;
- unsweetened 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 your body.
But there are also special techniques that will give faster results. By observing them, you can get rid of those 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, oatmeal in water);
- Steamed, steamed or grilled vegetables;
- boiled eggs;
- Rye bread;
- mushrooms;
- low-fat dairy products;
- olive oil;
- unsweetened fruit.
Protein or Japanese diet. . . Your 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 the almost complete restriction of carbohydrates, which are replaced by proteins. This diet should be supported by physical activity throughout the month.
Indicative menu of a protein diet:
- breakfast - a low-fat fermented dairy drink;
- snack - 150 g of rice porridge in water;
- lunch - soup with lean broth or lean meat with vegetables;
- afternoon tea - cottage cheese with natural yoghurt;
- dinner - a portion of lean fish and 2 boiled eggs;
- before going to bed - a glass of freshly squeezed apple or orange juice.
Exercises
A specific objective requires appropriate solutions. In conjunction with the chosen diet, it is necessary to develop a set of strength or cardio (aerobic) exercises.
- The first option helps keep the skin in good shape, preventing it from becoming saggy as the body loses weight, which is very important with a marked weight loss (within a month).
- And the second burns the accumulations of fat more efficiently, contributing to the rapid reduction of volumes.
If, before deciding on body shaping, your maximum daily load consisted of climbing a ladder, it is contraindicated to start playing sports abruptly. The body needs to be warmed up before exertion with the help of long walks or light warm-ups. And only then should the workouts follow, but no more than 15 minutes in total.
Over time, the load must be increased proportionately. The training plan is developed according to the place where the classes are held: at home or in the gym.
Women should rely on aerobic exercise, while men are better suited for strength.which, in addition to burning fat, will help to build muscle mass.
In order for homework to become more effective, it is necessary to acquire weights and dumbbells. The workout starts as a warm-up, like push-ups or squats. And it is worth completing the classes with stretching for the correct formation of the muscles.
The main complex should include the following exercises, performed in 3 sets with 10 repetitions:
- lunges forward and sideways with dumbbells;
- twist in the press;
- push ups;
- plank, performed for 30 to 60 seconds;
- squats, including those with a wide stance;
- lifting the pelvis while lying down;
- lift the legs;
- "a bicycle";
- "scissors".
The principles of drawing up exercises for exercises in the gym differ insignificantly from those at home. Use of an exercise bike or treadmill is recommended for aerobic exercise only.
The recommended complex is as follows:
- supine lying, standing, on an incline bench;
- extending the arms with dumbbells in the supine position;
- shoulder weight squats;
- lift the legs on the simulator;
- standing dumbbells;
- lift your toes on the platform;
- twist;
- exercises to strengthen the lower back.
Selection of a set of workouts, 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 does strict adherence to diets help 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 spent than consumed. As a result, the body will be forced to look for an alternative, compensating for the lack of energy by burning stored fatty tissue.
In addition to reducing the calorie content, you will have to follow a series of simple rules. :
- reduce the serving size to 200 g and its caloric content to 2, 000 kcal;
- food intake should occur more frequently (up to 5 times a day) and intervals last up to 4 hours;
- exclude snacks on TV, computer, book;
- do not recommend the last meal at 6 pm, but have it 3 hours before bedtime;
- removing "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complexes (cereals);
- eat fresh vegetables and fruits daily (sugar-free);
- the products used must not be cooked by frying; 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 adhering to diet and physical activity, for correct weight loss, you must adhere to the correct daily regimen. Rest and recovery play an important role in this regard.
After all, an organism subjected to colossal stress can be in a state of stress, which will lead to an increase in the production of the hormone cortisol by the adrenal glands. And this, in turn, will have the opposite effect to the desired one: the breakdown of adipose tissue will be blocked and the loss of extra pounds will be stopped.
The types of body restoration are simple and accessible to everyone.
You can prevent cortisol production 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 adherence to the training schedule with mandatory time off;
- long walks outdoors.
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, sleep and eat;
- prepare a physical activity plan, taking into account the time of its execution;
- set aside time for essential tasks;
- don't 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 trace the desired result and strictly follow the developed program, not forgetting to rest and not going to extremes.