Extra pounds are one of the main problems of modern society. There are many comprehensive approaches that can really lose weight in a short period of time. Strict nutrition -focused techniques are supported by the included training program.
How to lose 10 kg in a month?
The undeniable fact is the fact thatmost tips on how to lose weight 10 kg a month are harmful to health. . . That is why, first of all, it is important to listen to the opinions 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 revise the existing diet and include a variety of physical activities in the daily regimen.
There are also general recommendations that must be followed for at least a month. They are the ones who will help you achieve truly sustainable results. This includes:
- Sugar and salt should be excluded from the diet. Or its use must be reduced to the minimum possible level.
- Food should be taken regularly, in small portions, and at the same time.
- To reduce hunger and speed up metabolism, you need to drink up to 2 liters of pure water per day in addition to juices, teas and soups.
- Accelerated calorie burning will begin if you regularly do moderate physical activity.
- Most importantly, you need to eat a healthy and balanced diet with a gradual reduction in calories and portion sizes.
If this approach is followed, health will not be affected, and the kilograms lost will have no reason to recharge.
An effective weight loss diet for 10 kg
The simplest version of the diet that promotes weight loss of 10 kg divides the food into allowed and forbidden. If you eat according to this model and devote at least a few hours a week to exercise, weight will begin to be lost easily and efficiently.
List of prohibited products included:
- alcohol;
- fatty foods;
- salt;
- sugar and all products with its contents;
- mayonnaise and sauce;
- spices;
- crispy;
- snacks;
- smoked and fried foods;
- sparkling water;
- packaged juices;
- flour products;
- fatty meat.
You will start losing weight simply by excluding everything presented in the list from your diet. And if you replace it with a healthy product, then the process will run faster.
Healthy food included:
- nonfat fermented dairy products;
- boiled, stewed, baked and fresh vegetables (except potatoes);
- fish and lean meats;
- boiled eggs;
- unsweetened fruits;
- unrefined flour bread;
- various grains.
Taking these two lists as a basis, 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. Watching them, you can lose extra pounds in 4 weeks.Impressive performance can be achieved thanks:
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 on water);
- steamed, steamed or roasted vegetables;
- boiled eggs;
- roti rai;
- mushrooms;
- low -fat dairy products;
- olive oil;
- unsweetened fruits.
Protein or Japanese diet. . . The diet is based on protein intake. In addition to helping to lose weight, it helps maintain muscle tone and shape the body. And its main principle is considered to be an almost complete restriction of carbohydrates, which are replaced by protein. Such a diet should be supported by physical activity throughout the month.
The menu is indicative of a protein diet:
- breakfast - low -fat fermented milk drink;
- snack - 150 g of rice porridge over water;
- lunch - 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 bed - a glass of freshly squeezed apple or orange juice.
Exercise
Certain goals require appropriate solutions. In accordance with the chosen diet, it is necessary to develop a set of strength training or cardio (aerobics).
- The first option helps keep the skin in good shape, preventing it from sagging as the body is losing weight, which is especially important with sudden weight loss (within a month).
- And the latter burns fat accumulation more efficiently, contributing to a rapid volume reduction.
If, before deciding on body formation, your maximum daily load consists of climbing stairs, it is contraindicated to start exercising suddenly. The body should be warmed up before exercising with the help of walking or light warm -ups. And only then should training be followed, but no more than 15 minutes in total.
Over time, the load must be increased proportionally. Training plans are developed according to where the class will be 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 build muscle mass.
In order for homework to be more effective, it is necessary to gain weights and dumbbells. Exercise begins as a warm -up, such as push -ups or squats. And it’s worth finishing the class with stretching for proper muscle formation.
The main complex should include the following exercises, performed in 3 sets with 10 repetitions:
- pounding forward and to the side with dumbbells;
- turning on the press;
- push-ups;
- board, performed from 30 to 60 seconds;
- squat, including those with a wide stance;
- lifting the pelvis while lying down;
- lifting legs;
- "a bicycle";
- "scissors".
The principle of making exercises to work out in the gym is different from the insignificant ones from home. It is recommended to use an exercise bike or treadmill as a cardio workout only.
The recommended complexes are as follows:
- press the bench lying down, standing, on a sloping bench;
- spread the arms with a dumbbell in a supine position;
- squat with a load on the shoulders;
- lifting legs in the simulator;
- standing dumbbells;
- raise the toes on the platform;
- twist;
- exercises to strengthen the lower back.
Selection of exercise set, diet and type of activity must be carried out individually, taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only strict adherence to diet helps to overcome excess weight. Visible results can be achieved by following the simple rules of proper nutrition.
The main thing is the mandatory reduction in the caloric content of the daily diet. In this way, an energy deficit is created, where more calories are expended than are consumed. As a result, the body will have to look for alternatives, compensating for the lack of energy by burning stored fat tissue.
In addition to reducing the calorie content, you need to follow a few simple rules.:
- reduce the portion size to 200 g, and its caloric content to 2000 kcal;
- food intake should occur more frequently (up to 5 times a day), and rest lasts up to 4 hours;
- does not include snacks on TV, computer, books;
- do not orient the last meal at 6 pm, but do it 3 hours before bed;
- remove "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complex ones (cereals);
- eat fresh vegetables and fruits daily (without sugar);
- the product used should not be cooked by frying; the ideal choice is a steamed, boiled or stewed dish;
- it is impossible to completely exclude your favorite delicacies from the diet, but you can eat them in smaller quantities and in the first half of the day;
- keep spices healthy (cinnamon, turmeric, paprika, mustard, ginger).
Daily regime
In addition to adhering to diet and physical activity, for proper weight loss, you should adhere to a proper daily regimen. Rest and recovery play an important role in this.
After all, organisms under great stress can 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 have the opposite effect as desired: the breakdown of adipose tissue will be blocked and the loss of extra pounds will stop.
This type of body recovery is simple and accessible to everyone.
You can inhibit cortisol production by observing the following conditions:
- healthy sleep lasting at least 8 hours;
- relaxing treatments such as bathing with oil or sea salt;
- massage or self -massage;
- strict adherence to the training schedule with mandatory holidays;
- long walks in the fresh air.
A daily regimen for weight loss should be made taking into account your biorhythms and normal daily activities. This requires:
- choose the right time to wake up, sleep and eat;
- make a plan of physical activity, taking into account the time of its implementation;
- allocating time for important 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 really real. The main thing is to outline the desired result and follow a strictly developed program, do not forget about breaks and do not go to extremes.