Overweight is one of the major problems of modern society. There are many comprehensive ways to really lose weight in a short period of time. Rigorous nutrition-focused techniques are supported by an accompanying training program.
How to lose 10kg in a month?
An irrefutable fact is:Most tips on how to lose 10kg a month are bad for your health. . . that's why it's important to first hear from experts in the field, especially fitness trainers and nutritionists.
There is a need to develop a comprehensive approach to weight loss by radically modifying existing eating habits and incorporating a variety of physical activities into the daily diet.
There are also some general recommendations that must be followed for at least one month. They will help you achieve truly sustainable results. These include:
- Sugar and salt should be excluded from the diet. Or their consumption must be kept to a minimum.
- Food should be taken regularly, in small amounts, and at the same time.
- To reduce hunger and speed up your metabolism, you should drink up to 2 liters of purified water a day, in addition to juices, teas and broths.
- If you do moderate physical activity on a regular basis, it will start to accelerate calorie burn.
- Most importantly, you need to eat a healthy, balanced diet and gradually reduce calories and portion sizes.
If this method is adopted, the health will not be harmed, and the dropped kilograms will have no reason to replenish.
10kg effective weight loss diet
The easiest diet to promote weight loss of 10kg divides foods into allowed and forbidden. If you eat according to this pattern and train at least a few hours a week, the weight will start to shed easily and efficiently.
The list of prohibited items includes:
- alcohol;
- fatty meals;
- Salt;
- All products with sugar and its content;
- mayonnaise and sauces;
- spices;
- potato chips;
- fast food;
- smoked and fried foods;
- soda water;
- packaged juice;
- noodle products;
- fat.
Simply exclude everything on the list from your diet and you can start losing weight. If you replace it with a healthy product, the process will be faster.
healthy foods include:
- nonfat fermented dairy products;
- boiled, stewed, roasted and fresh vegetables (except potatoes);
- lean fish and lean meat;
- boiled eggs;
- unsweetened fruit;
- semolina bread;
- Various grains.
Based on these two lists, you can lose weight without following any diet, even for over a month, without harming your body.
But there are also special techniques that provide faster results. Watch them and you can lose extra pounds in 4 weeks.Impressive performance can be achieved thanks to:
vegetarian diet. . . it is characterized by the absence of meat in its daily diet.
In this case, alcohol, coffee and pepper are considered contraband.
In this case, the daily menu should contain the following products:
- grains (buckwheat, rice, oatmeal);
- steamed, steamed or roasted vegetables;
- boiled eggs;
- rye bread;
- mushroom;
- low-fat dairy products;
- olive oil;
- Unsweetened fruit.
protein or japanese diet. . . Her diet is based on protein intake. In addition to helping with weight loss, it also helps maintain muscle tone and shape the body. The main rationale is thought to be the almost complete restriction of carbohydrates, replaced by protein. This diet should be supported by physical activity throughout the month.
Indicative menu for protein diets:
- Breakfast - low-fat fermented milk drink;
- Snack - 150 g rice porridge with water;
- Lunch - lean meat soup or vegetable lean meat;
- Afternoon tea - cheese with natural yogurt;
- Dinner - a lean fish and 2 hard boiled eggs;
- Before bed - a glass of freshly squeezed apple or orange juice.
Exercise
A specific goal requires an appropriate solution. Combined with a chosen diet, it is necessary to develop a strength or cardio (cardio) set.
- The first option helps keep the skin in good shape and prevents the body from sagging during weight loss, which is very important for drastic (within a month) weight loss.
- The second burns fat deposits more efficiently, helping to lose volume quickly.
If before you decided to get in shape, your daily maximum load was climbing stairs, then don't start exercising abruptly. Warm up your body with a long walk or a light warm-up before exercising. Only then do the exercise, but no more than 15 minutes in total.
The load must increase proportionally over time. Training plans are based on where the class is taking place: at home or at the gym.
Women rely on aerobic exercise, while men are more suitable for strength.In addition to burning fat, it also helps increase muscle mass.
To make the work more effective, it is necessary to obtain weights and dumbbells. The workout begins with a warm-up, such as push-ups or squats. In order to properly build muscle, it pays to complete a stretching session.
The main complex should consist of the following exercises, performed in 3 sets of 10 repetitions:
- Lunge forward and sideways with dumbbells;
- Twisted in the press;
- push ups;
- plank, from 30 to 60 seconds;
- Squats, including wide stance squats;
- Raise the pelvis when lying down;
- leg lift;
- "a bicycle";
- "Scissors".
The principles of developing an exercise program at the gym are not much different from those of exercising at home. It is recommended to use an exercise bike or treadmill only for cardio.
The recommended complexes are as follows:
- bench press, standing, on an inclined bench;
- Extend arms with dumbbells in supine position;
- Squats with weights on the shoulders;
- Raise your legs in the simulator;
- standing dumbbell;
- Raise your toes on the platform;
- distortion;
- Exercise to strengthen the lower back.
A set of exercise, diet and activity type choices must be made individually, taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only does strict adherence to the diet help with being overweight. Following the simple rules of proper nutrition can lead to noticeable results.
The main one is the mandatory reduction in the calorie content of the daily diet. This creates an energy deficit in which significantly more calories are consumed than are consumed. As a result, the body will be forced to find alternatives to compensate for the lack of energy by burning stored fat tissue.
In addition to reducing your calorie content, you must follow some simple rules.:
- Reduce serving size to 200 grams and calories to 2000 calories;
- Food intake should be more frequent (up to 5 times a day) and interruptions lasting up to 4 hours;
- Snacks on TV, computer, books are not included;
- Do not have your last meal at 6pm, but 3 hours before bedtime;
- remove "fast" carbohydrates (sweet, starchy) from the diet and replace them with complex carbohydrates (grains);
- Eat fresh vegetables and fruits (no added sugar) every day;
- The product used must not be fried; steamed, stewed or boiled dishes are ideal;
- It's impossible to completely exclude your favorite foods from your diet, but you can eat small amounts during the first half of the day;
- Stock up on healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
daily system
In addition to adhering to diet and physical exercise, to lose weight correctly, you should also adhere to a correct daily regimen. Rest and recovery play an important role in this.
After all, organisms that are under extreme stress may be in a state of stress, which will lead to increased production of the hormone cortisol in the adrenal glands. And this, in turn, triggers the opposite effect as expected: the breakdown of adipose tissue will be stopped, and the loss of extra pounds will stop.
The types of body repairs are simple and everyone can use them.
You can prevent cortisol production by observing the following conditions:
- sustained at least 8 hours of healthy sleep;
- relaxation treatments, such as bathing with oil or sea salt;
- massage or self-massage;
- Strictly abide by the training plan and force a day off;
- Take a walk in the fresh air.
A daily regimen for weight loss should take into account your biological rhythm and typical daily activities. this needs:
- Choose the best time to wake up, sleep and eat;
- Develop a physical activity plan, taking into account the implementation time;
- Allow time for essential tasks;
- Don't forget about free time not related to the weight loss process.
Losing 10kg in a month with proper nutrition is absolutely real. The main thing is to outline the desired results, strictly follow the established procedures, do not forget to rest, and do not go to extremes.