Extra pounds are one of the major problems in modern society. There are many comprehensive approaches that can really reduce weight in a short amount of time. Strict nutrition-focused techniques are supported by an accompanying exercise program.
How to lose 10 kg in a month?
An irrefutable fact is the statement thatmost advice on how to lose 10 kg a month is unhealthy. . . Therefore, it is first and foremost important to listen to the opinion of specialists in this field, especially fitness instructors and nutritionists.
It is necessary to develop an integrated approach to the issue of losing weight, radically revising the existing diet and including various physical activities in the daily regimen.
There are also general recommendations that must be followed for at least a month. These are the ones that will help you achieve truly sustainable results. These include:
- Sugar and salt should be excluded from the diet. Or their consumption must be reduced to the critically possible minimum.
- Food should be taken regularly, in small portions and at the same time.
- To reduce hunger and speed up your metabolism, you should drink up to 2 liters of clean water daily in addition to juice, tea and broth.
- Accelerated calorie burning will start if you do moderate physical activity regularly.
- The most important thing is that you should eat a healthy, balanced diet with a gradual reduction in calories and portion sizes.
If this approach is followed, the health will not be harmed and the lost kilograms will have no reason to be replenished.
Effective weight loss diets for 10 kg
The simplest version of a diet that promotes weight loss by 10 kg divides foods into allowed and forbidden. If you eat according to this model and set aside at least a few hours a week for exercise, the weight will start to go away easily and effectively.
The list of prohibited products includes:
- alcohol;
- fatty meals;
- salt;
- sugar and all products containing its contents;
- mayonnaise and sauces;
- spices;
- chips;
- Fast food;
- smoked and fried food;
- sparkling water;
- packaged juices;
- 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 goes even faster.
Healthy foods include:
- fat-free fermented milk products;
- cooked, stewed, baked and fresh vegetables (excluding potatoes);
- lean fish and meat;
- boiled eggs;
- unsweetened fruits;
- unrefined flour bread;
- different grains.
With 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. When you observe them, you can get rid of 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 as prohibited products.
In this case, the daily menu must include the following products:
- cereals (buckwheat, rice, oatmeal on the water);
- steamed, steamed or grilled vegetables;
- boiled eggs;
- Rye bread;
- mushrooms;
- low-fat dairy products;
- olive oil;
- unsweetened fruits.
Protein or Japanese diet. . . Her 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 to be the almost complete restriction of carbohydrates, which is replaced by protein. Such a diet should be supported by physical activity throughout the month.
Indicative menu on a protein diet:
- breakfast - a 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 portion of lean fish and 2 boiled eggs;
- before going to bed - a glass of freshly squeezed apple or orange juice.
Exercises
A specific goal requires appropriate solutions. In line 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, and prevents it from falling when the body loses weight, which is very important with a sharp (in a month) weight loss.
- And the other burns fat accumulations more efficiently, which contributes to a rapid reduction in volume.
If your maximum daily load before you decided on body shaping consisted of going up a flight of stairs, it is contraindicated to start practicing sports abruptly. The body should be warmed up before exertion using long walks or light warm-ups. And only then should training follow, but no more than 15 minutes in total.
Over time, the load must increase proportionally. The training plan is developed in accordance with where the teaching will be held: at home or in the gym.
Women should rely on aerobic exercise, while men are more suited to 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. The workout begins as a warm-up, such as push-ups or squats. And it is worthwhile to complete classes with stretching for the correct formation of muscles.
The main complex should include the following exercises, performed in 3 sets of 10 repetitions:
- throws himself forward and to the sides with dumbbells;
- twisting of the press;
- push-ups;
- plank, performed from 30 to 60 seconds;
- squats, including those with a broad stance;
- lift the pelvis while lying down;
- lifting of legs;
- "a bicycle";
- "scissors".
The principles of preparation of training programs for training in the gym differ insignificantly from the home. It is only recommended to use an exercise bike or treadmill as cardio training.
The recommended complex is as follows:
- bench press lying, standing, on a sloping bench;
- spread arms with dumbbells in supine position;
- squats with a weight on the shoulders;
- lifting of legs in the simulator;
- standing dumbbells;
- raise your toes on the platform;
- twisting;
- exercises to strengthen the lower back.
The selection of a set of workouts, diets and activity types must be performed individually, taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only strict adherence to diets helps to cope with excess weight. Visible results can be achieved by following simple rules of proper nutrition.
The most important is the mandatory reduction of the calorie content of the daily diet. In this way, an energy deficit is created where significantly more calories are used than the intake. As a result, the body will be forced to look for an alternative that compensates for the lack of energy by burning the stored adipose tissue.
In addition to reducing the calorie content, you need to follow a number of simple rules. :
- to reduce the portion size to 200 g and its calorie content to 2000 kcal;
- food intake should occur more frequently (up to 5 times a day), and breaks last up to 4 hours;
- exclude snacks by TV, computer, book;
- do not inform the last meal at. 18. 00, but do it 3 hours before going to bed;
- remove "fast" carbohydrates (sweets, starchy foods) from the diet and replace them with complex (grains);
- eat fresh vegetables and fruits daily (unsweetened);
- the products used should not be prepared by frying; the ideal option is steamed, stewed or cooked dishes;
- it is impossible to completely exclude your favorite delicacies from the diet, but you can eat them in much smaller amounts and in the first half of the day;
- fill up with healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
Daily regimen
In addition to adhering to diet and physical activity, for proper weight loss, you should adhere to the proper daily regimen. Rest and recovery play an important role in this regard.
After all, an organism that is exposed to colossal stress can be in a state of stress, which will lead to increased production of the hormone cortisol in the adrenal glands. And this in turn will produce an effect opposite to the desired one: the breakdown of adipose tissue will be blocked and the loss of extra pounds will stop.
The types of body restoration are simple and accessible to everyone.
You can prevent the production of cortisol by observing the following conditions:
- healthy sleep lasting at least 8 hours;
- relaxing treatments such as bathing with oils or sea salt;
- massage or self-massage;
- strict adherence to the training plan with a mandatory day off;
- long walks in the fresh air.
The daily cure for losing weight should be made taking into account your biorhythm and typical daily activities. This requires:
- choose the perfect time to wake up, go to bed and eat;
- draw up a plan of physical activity, taking into account the time of their implementation;
- set aside time for essential tasks;
- do not forget free hours that have nothing to do with the process of losing weight.
Losing 10 kg in a month with proper nutrition is absolutely right. The most important thing is to outline the desired result and closely follow the developed program, do not forget about rest and do not go to extremes.