Extra pounds are one of the main problems of modern society. There are many comprehensive approaches that can actually reduce weight in no time. Strict nutrition-focused techniques are supported by an accompanying training program.
How to lose 10 kg in a month?
An undeniable fact is the statement thatMost tips on how to lose 10 kg per month are harmful to health. . . That is why, first of all, it is important to listen to the opinions of specialists in this field, in particular fitness instructors and nutritionists.
It is necessary to develop an integrated approach to the problem of weight loss, radically revise the existing diet and include various physical activities in the daily regimen.
There are also general recommendations that should be followed for at least a month. It is they who will help you achieve truly sustainable results. This includes:
- Sugar and salt should be excluded from the diet. Or their consumption should be reduced to a 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 pure water daily in addition to juices, teas and broths.
- Acceleration of burning calories will start if you regularly do moderate physical activity.
- Most importantly, you need to eat a healthy, balanced diet with gradual reductions in calories and portion sizes.
If this approach is followed, health will not be compromised, and the kilograms lost will have no reason to be replenished.
Effective weight loss diet for 10 kg
The simplest version of the diet that promotes weight loss of 10 kg divides food into permissible and prohibited foods. If you eat according to this model and devote at least a few hours a week to training, weight will begin to be lost easily and efficiently.
List of prohibited products includes:
- alcohol;
- fatty foods;
- salt;
- sugar and all products with their contents;
- mayonnaise and sauce;
- herbs and spices;
- chips;
- fast food;
- smoked and fried foods;
- soda water;
- packaged juice;
- flour products;
- fat meat.
You will start losing weight simply by excluding everything presented on the list from your diet. And if you replace it with healthy products, then the process will be faster.
Healthy food including:
- fat-free fermented dairy products;
- boiled, stewed, baked and fresh vegetables (except potatoes);
- fish and lean meats;
- boiled eggs;
- unsweetened fruits;
- unrefined flour bread;
- various cereals.
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. Observing them, you can get rid of extra pounds in 4 weeks.Impressive performance can be achieved thanks to:
Vegetarian diet. . . Its distinctive 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 (wheat, rice, oatmeal on the water);
- steamed, steamed or grilled vegetables;
- boiled eggs;
- Rye bread;
- mold;
- low-fat dairy products;
- olive oil;
- unsweetened fruit.
Protein or Japanese diet. . . The diet is based on protein intake. Besides helping to lose weight, it helps maintain muscle tone and shape the body. And the main principle is considered to be an almost complete restriction of carbohydrates, which are replaced by proteins. Such a diet should be supported by physical activity throughout the month.
Indicative menu on 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 yogurt;
- dinner - a serving of lean fish and 2 boiled eggs;
- before going to bed - a glass of fresh apple or orange juice.
exercise
A certain goal requires the right solution. Along with the chosen diet, it is necessary to develop a series of strength or cardio (aerobic) exercises.
- The first option helps to keep the skin in good shape, preventing it from sagging as the body loses weight, which is especially important with sharp (in a month) weight loss.
- And secondly burns accumulated fat more efficiently, contributing to a rapid reduction in volume.
If, before deciding on bodybuilding, your maximum daily load consisted of climbing stairs, it is a contraindication to suddenly start exercising. The body needs to be warmed up before doing activities with the help of a walk or a light warm-up. And only after that the exercises should be followed, but in total no more than 15 minutes.
Over time, the load should be proportionally increased. The training plan is developed according to where the classes 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 acquire weights and dumbbells. Exercises begin as warm-ups, such as push-ups or squats. And it is worth finishing classes with stretching for the correct building of muscles.
The main complex should include the following exercises, performed in 3 sets of 10 repetitions:
- lunges forward and sideways with dumbbells;
- twist on the press;
- push-ups;
- plank, performed from 30 to 60 seconds;
- squats, including those with wide stances;
- raise the pelvis while lying down;
- raise the leg;
- "bicycle";
- "scissors".
The principles of compiling exercises for exercising in the gym differ from those at home in an insignificant way. It is recommended to use an exercise bike or treadmill as a cardio workout only.
The recommended complexes are as follows: :
- bench press lying, standing, on an inclined bench;
- stretching arms with dumbbells in a supine position;
- squats with weights on the shoulders;
- lifting legs in the simulator;
- standing dumbbells;
- raise your toes on the platform;
- twist;
- exercises to strengthen the lower back.
Selection of a set of exercises, diet and type of activity must be done individually, taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only strict adherence to the diet helps to cope with excess weight. Visible results can be achieved by following simple rules of proper nutrition.
The main thing is the mandatory reduction in the calorie content of the daily diet. In this way, an energy deficit is created, in which more calories are expended than consumed. As a result, the body will be forced to look for alternatives, compensating for the lack of energy by burning stored fat tissue.
In addition to reducing the calorie content, you must follow a number of simple rules.:
- reduce the portion size to 200 g, and the calorie content to 2000 kcal;
- food intake should occur more often (up to 5 times a day), and rest last up to 4 hours;
- excluding snacks on TV, computers, books;
- do not aim for the last meal at 6 pm, but do it 3 hours before bedtime;
- remove "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complex ones (cereals);
- eat fresh vegetables and fruit every day (unsweetened);
- the products used should not be cooked by frying; the ideal option is a steamed, stewed or stewed dish;
- it is impossible to completely exclude your favorite dish from the diet, but you can eat it in much smaller quantities and in the first half of the day;
- a healthy supply of spices (cinnamon, turmeric, paprika, mustard, ginger).
Daily regime
In addition to following a diet and physical activity, for proper weight loss, you need to adhere to the correct daily regimen. Rest and recovery play an important role in this.
However, organisms that experience great 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 trigger the opposite effect to the desired one: the breakdown of adipose tissue will be inhibited and the loss of extra weight will stop.
This type of body restoration is simple and accessible to everyone.
You can prevent cortisol production by observing the following conditions::
- healthy sleep lasting at least 8 hours;
- relaxing treatments such as baths with oil or sea salt;
- massage or self-massage;
- strict adherence to the training schedule with mandatory holidays;
- long walks in the fresh air.
The daily regimen for weight loss should be created taking into account your biorhythms and typical daily activities. This requires:
- choose the right time to wake up, sleep and eat;
- draw up a plan of physical activity, taking into account the timing of its implementation;
- set aside time for important tasks;
- Don't forget about free hours which 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 outline the desired result and strictly follow the developed program, not forgetting to rest and not overdoing it.