If you don’t have a strict diet, you can lose weight if you are overweight by 10 kg a month-nutrition correction and moderate physical exercise are enough. 30 days is enough to change taste habits, give up unhealthy food, reduce daily calorie intake, and stop eating at night. Our body is a flexible system that responds sensitively to any changes in our lifestyle. Your main task is to make these changes normal and correct.
Speaking of the fact that you can easily lose excess weight within a month, we mean objectively overweight, not what you think. Yes, there is no limit to perfection, but you need to understand that a normal body weight is much more important than an excessive body weight. Use the BMI calculator-it allows you to accurately assess the actual situation.
When changing lifestyles, correcting nutrition, and giving up bad habits, it is true that a few kilograms per week are lost-it turns out that 10 kilograms per month is lost. If you want to lose weight healthy, don't want to take the risk of being healthy, and plan to achieve obvious lasting results, take some time. The monthly course allows you to gradually lose weight without affecting your health, and will lead to a sharp weight loss in the future. The pleasant side effect is the correction of eating habits and lifestyle, which will allow you to consolidate the results without much gain in the future.
Nutrition advice
If you want healthy weight loss and consistent results, be sure to consider professional advice.
Basic knowledge of healthy eating
The nutrition plan should be individually developed according to all the characteristics of the organism. Choose the foods you like-they will give you a quick feeling of fullness and, equally important, a sense of pleasure. At the same time, it is recommended to focus on those options that have the greatest health benefits and can bring a quick feeling of fullness.
Nutritionists strongly recommend that people who lose weight after 6 pm do not eat. A little hungry is harmless, or even useless-overloading at night is harmful to the gastrointestinal tract. Of course, if your previous dinner time is close to 10 o'clock, it is of course difficult to eat less than 6 o'clock on the first day, but as time goes by, you will get used to it. If you can't stand it at all, please limit yourself to light food-such as cheese, kefir, vegetable salad. Also at night, it is recommended to walk, jog, and exercise. Even these changes are enough to remove 4 kg of body weight in one month-no diet and no strict dietary restrictions for the rest of the day.
Sweet and starchy foods are what prevents you from achieving harmony and health.
Throw away the right food, the weight will slowly but certainly will drop. It is also recommended to limit the content of salt, sugar and spices-it is unusual at first, but then you will start to feel the taste of the dishes more deeply.
If you are feeding a baby
Breastfeeding women are losing weight or gaining weight. If nature itself does not help your body, you only need to make appropriate adjustments to your diet. First, remove the salt-the cause of fatigue, discomfort, swelling.
In a few weeks, you will find yourself becoming more energetic. In addition, salt enters breast milk, which is completely unhealthy for babies. You can replace it with spices, herbs, green vegetables, or you can gradually reduce the salt content in your food.
Since milk must be nutritious, strict restrictions are forbidden. Only "empty" food is removed, but you need meat, cheese, and vegetables more than ever. And walk more with the stroller-exercise will speed up the speed of weight loss.
Help taking medicine or is it harmful?
Absolutely harmful-weight loss pills should only be used in extreme situations, or even better. They can cause many side effects at once, but even if you can receive this therapy normally at first, don't let yourself be flattered-as time goes by, health problems will definitely make you feel yourself.
Within a month, you can easily lose excess weight without taking pills-just set a goal and don’t forget that health is the main goal.
You can lose 10 kg if you lose weight in one month
No strict diet is required to get rid of 10 kg in a month-a moderate diet is sufficient and removes all unhealthy foods from the diet. Exercise is not necessary, but desirable. We recommend that you choose a type of exercise according to your preferences-when you are in a good mood, it will be easier and more enjoyable to lose excess weight. You need to train most frequently every other day, strictly limit the calorie intake in your diet, and it is best to give up a lot of load to avoid overloading your heart.
If you are overweight, a large part of it will fall on toxins and toxins. The first thing you should do is to remove sugar.
The brain does not need glucose in the form of sugar, and it is useless for health and body shape. Avoiding refined sugar altogether will solve most of your overweight problems. Also undesirable are additive-added yogurt, soda, ketchup, biscuits, candies, cereals with sugar, pastries, cakes.
First of all, you will feel that the food is not tasty-the main thing is not to give up and wait this time. You can use dried fruits and honey instead of sugar. Over time, as the fungus supported by sugar disappears, the condition of the facial skin will improve. Sucrose is not a panacea. Most products found in supermarkets are nothing but white colored foods.
Don't overeat-if these portions are large, weight loss will be a problem.
Eat often, which will boost your metabolism. Drink green tea and water. In the monthly weight-loss plan, the use of grapes, bananas, corn, potatoes, burgers, pork and yeast fresh bread is prohibited. Choose dietary meat, eat more fermented dairy products, herbs, and whole grains.
Want to lose 10 kg in a month? 5 iron rules
To lose weight, you must readjust. There are no points to stop:
- Drink enough water-about 2 liters of water, except for fruit plates, tea and kefir. There is no drink to replace water, so it must be calculated separately. In the morning, please drink a glass of clean drinking water. If you are not used to doing this, be sure to bring a bottle with you to quench your thirst and/or remember to drink water. You need to drink water half an hour before meals and within an hour after meals, but do not drink water during this period.
- Remove all harmful substances-fat, fried, sweets, fast food and other foods that do not allow you to lose weight. Replace these products with baking trays, fruits, and vitamin salads to the maximum. If you become boring without sweets, drink dark chocolate for yourself (but don't drink it right away). Don't go to the store when you are hungry-in this way, you will buy excess, harmful, or even eat it.
- Meals should be taken at the same time-so the body will get used to the regular diet and will work more actively. Eat snacks between meals-yogurt, cheese, vegetables, fruits, yogurt. The body will not have time to become very hungry, so it will not accumulate for future use.
- Lose weight correctly-a few kilograms per week. Yes, not very fast, but it is true.
- Constantly moving-this applies to sports activities and current sports activities. If you can’t visit the hall, it’s not scary, walking and climbing stairs every day is enough.
Don't think you are losing weight-use the program as a new way of life and gradually adapt to it. Enjoy this process and find all the advantages of new food forms in your daily diet.
Before you start to lose weight, be sure to take pictures so that you can compare results and get rewards later.
Fitness
Don’t have time to go to the gym? It doesn't matter-you can also train at home.
It is enough to have a class every other day, but it is not necessary more often because the body does not have time to recover. Start with a warm-up exercise-squat down, swing your arms, and bend your body in different directions. When you warm up, move to the main exercise section.
Press
- Lift the torso from the supine position, and fix your hands conveniently behind your chest or head. Extend the elbows to the sides, bend and lift the knee. Stretch the chin toward the chest, stay in this position, and return to the starting position.
- Make a side panel. Lie on one side, leaning on your elbow, and lift your body until it forms a straight line (protruding, not drooping). Usually, there is no soreness-only tension. Change hands
- Sit ups while lying on the floor. Lift your body slowly, and then twist it alternately in two directions. You need to try to touch the second knee with your elbow. After reaching the lowest point, you can hover a little above the floor without having to lie down completely.
- Lie on your back, bend your legs, and stretch your arms along your body, palms facing down. Now exhale and start to lift your hips, fix yourself at the highest point, and then lower yourself.
buttocks
- Place your forearms on the floor and kneel down. Keep your back straight, bend slightly in the lower back, and look forward. Inhale, start to back your leg, fix it to the top, and lower it. You don’t need to swing a lot.
- Starting position-lying on the right side with one hand on the floor and the other hand on the waist calmly. Pull up the toes of the right leg and begin to lift the leg as much as possible. Lower it.
- The classic squat is also good for your hips. Lower and slowly lift up to contract each muscle.
Hands
- Lie down on the floor and start pushing upwards. Ideally, the distance between the palms should be greater than the width of the shoulders. Elevate your body with the weight of your knees and arms.
- Do plank exercises to make your body look like a straight line, and your hips and abdomen are as tight as possible. Bend the right leg and pull it to the chest. The socks should be placed on the floor. Do the same for the second leg.
Stretching
Stretching exercises are also an important part of a weight loss plan. You can make a "butterfly" (sit on the floor, stretch your knees to one side), wrap it around, stretch it to your legs alternately, and then stretch it forward with your legs spread apart. Yoga, stretching the "cat", riding on the back in any posture is fine. Stretching can and should be done every day.
How to create a one-month menu
To lose 10 kg, you need the correct menu for a month. Replace unhealthy foods with healthy foods. If you don't think they are delicious, don't be angry-as time goes by, you will get used to the taste and aroma of healthy dishes, and you will find a special charm in them. Try to avoid stress-they are the main reason why we eat too much. Find what you like, exercise, change jobs, meet friends and eat properly.
You don't need to store seasonings-they are rich in fats, toxins, and useless. Artificial additives activate appetite, which is completely useless. In addition to water, you can also drink green tea, fruit, and vegetable juice. Coffee is allowed, but don’t overdo it. Alcohol itself has calories and stimulates appetite-this does not mean that it should not be consumed at all, but it is better to limit the total amount.
Your main food will be:
- Oatmeal.
- Dairy products.
- Vegetables.
- Olive oil.
- Whole wheat bread.
- Healthy cereals.
- Eggs.
- Fruit.
- Cookies.
- Berries.
- Diet meat, fish.
Make vegetarian soup, grilled meat or steamed meat (not fried). Replace all harmful candies with useful candies.
Conclusion
Less 10 kilograms per month is the weight you can easily share. If objectively you are not overweight, then the loss will be less, which needs to be understood. Exercise is very desirable-it stimulates the metabolism, makes work more active, and speeds up the process of getting rid of excess weight. It is recommended to exclude all harmful products, especially sugar, fried, and baked goods. If you adhere to a healthy diet, your weight will gradually decrease and will not return to normal. Bet on healthy protein, complex carbohydrates, fiber and fermented dairy products. Minimize salt content.