Extra pounds is one of the main problems of modern society. There are many comprehensive approaches that can really reduce weight in a short time. Rigorous nutrition-focused techniques are supported by a simultaneous training program.
How to lose 10 kg weight in a month?
An irrefutable fact is the statement thatMost of the tips to lose 10 kg per month are dangerous to health. . . Therefore, first of all, it is important to listen to the opinions of experts in this field, especially fitness trainers and nutritionists.
It is necessary to develop an integrated approach to the issue of losing weight, radically modifying the existing diet and including various physical activities in the daily diet.
There are also general recommendations that should be followed for at least a month. They are the ones that will help you achieve truly lasting results. These include:
- Sugar and salt should be excluded from the diet. Or their consumption should be severely reduced to the minimum possible.
- Meals should be taken regularly, in small portions and at the same time.
- You should drink up to 2 liters of pure water daily in addition to juices, teas and broths to reduce appetite and speed up metabolism.
- Quick calorie burning will begin if you do moderate physical activity regularly.
- Most importantly, you need to eat a healthy, balanced diet with a gradual reduction in calories and portion sizes.
If this approach is followed, there will be no harm to health, and there will be no reason to replenish the lost kilograms.
effective weight loss diet for 10 kg
The simplest version of the diet that promotes weight loss of 10 kg, divides foods into allowed and prohibited. If you eat according to this model and devote at least a few hours a week to training, thenThe weight will start reducing easily and efficiently.
The list of prohibited products includes,
- Fatty food;
- all products containing sugar and its ingredients;
- mayonnaise and sauces;
- fast food;
- smoked and fried foods;
- canned juice;
- flour products;
- fatty meat.
You will start losing weight simply by omitting everything presented on the list from your diet. And if you replace it with healthier products, the process will go even faster.
healthy foods include,
- fat-free fermented milk products;
- Steamed, stewed, baked and fresh vegetables (except potatoes);
- lean fish and meat;
- boiled eggs;
- unripe fruit;
- unrefined flour bread;
- various cereals.
Taking these two lists as the 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. By following them you can get rid of extra pounds in 4 weeks.impressive performance can be achieved thanks,
vegetarian food. . . Its characteristic feature is the absence of meat in the daily diet.
As such, alcohol, coffee and ground black pepper are considered prohibited products.
In this case, the daily menu should contain the following products:
- cereals (buckwheat, rice, oatmeal on the water);
- Steamed, steamed or grilled vegetables;
- boiled eggs;
- Rye bread;
- low-fat dairy products;
- Olive Oil;
- Unripe fruit.
Protein or Japanese diet. . . Her 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 is replaced by protein. 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 grams of rice porridge on the water;
- lunch - lean broth soup 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.
A specific goal requires a suitable solution. Along with the chosen regimen, it is necessary to develop a set of strength or cardio (aerobic) exercises.
- The first option helps to keep the skin in good shape, preventing it from sagging as the body is losing weight, which is very important with a rapid (in a month) weight loss.
- And the second burns fat accumulation more efficiently, which leads to a rapid reduction in volume.
If, before making a decision on body shaping, your maximum daily load includes climbing stairs, then it is contraindicated to suddenly start playing sports. Warmup the body before exertion with the help of a long walk or a light warm-upAnd only then should the workout be done, but not more than 15 minutes in total.
Over time, the load should be increased proportionally. 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 more suited for strength.Apart from burning fat, it helps in building muscle mass.
To make homework more effective, it is necessary to gain weights and dumbbells. The workout begins as a warm-up, such as push-ups or squats. And it is necessary to complete the classes with stretching for proper muscle formation. Worth it.
The main complex should include the following exercises, which are performed in 3 sets with 10 repetitions,
- lunges forward and to the side with dumbbells;
- twisting on the press;
- push ups;
- plank, done for 30 to 60 seconds;
- squats, which involve people with a wide stance;
- raising the pelvis while lying down;
- leg raise;
- "a bike";
The principles of preparing workouts for exercising in the gym are very different from those at home. It is recommended to use an exercise bike or treadmill only as a cardio workout.
The recommended range is as follows,
- bench press lying, standing, on an inclined bench;
- Extending arms with dumbbells in a supine position;
- squats with weights on the shoulders;
- leg raises in the simulator;
- dumbbell standing;
- raising the toes on the platform;
- Exercises to strengthen the lower back.
The type of workout, diet and activity should be selected 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 one is a mandatory reduction in the caloric content of the daily diet. In this way, an energy deficit is created, in which significantly more calories are spent than is consumed. As a result, the body will be forced to look for a substitute, whichWill compensate for the lack of energy by burning stored adipose tissue.
In addition to reducing the calorie content, you need to follow a number of simple rules.,
- reducing the portion size to 200 g, and reducing its caloric content to 2000 kcal;
- food intake should be more frequent (up to 5 times a day), and the break lasts 4 hours;
- exclude snacks on the TV, computer, book;
- do not have the last meal at 6 pm, but do it 3 hours before going to bed;
- Eliminate "fast" carbohydrates (sweet, starchy foods) from the diet, replacing them with complex (cereals);
- Eat fresh vegetables and fruits daily (without sweeteners);
- Used products should not be fried and cooked; The ideal option is steamed, stewed or steamed dishes;
- It is impossible to completely exclude your favorite dishes from the diet, but you can eat them in very small quantities and in the first half of the day;
- Stock up on healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
Apart from following diet and physical activity for proper weight loss, you must follow the correct daily regimen. Rest and recovery play an important role in this regard.
After all, an organism subjected to heavy stress may 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 provoke the opposite effect: the breakdown of adipose tissue will be blocked and extra poundsloss will stop.
Types of body restoration are simple and accessible to everyone.
You can stop the production of cortisol by observing the following conditions:,
- healthy sleep that lasts at least 8 hours;
- relaxing treatments such as bathing with oil or sea salt;
- massage or self-massage;
- strict adherence to the training program with a mandatory day off;
- Long walk in the fresh air.
The daily routine to lose weight should be designed keeping in mind your biorhythm and normal daily activities. These are essential:
- Choose the right time to wake up, sleep and eat;
- draw up a plan of physical activity, taking into account the timing of their implementation;
- Set aside time for essential tasks;
- Do not forget about those free hours that have nothing to do with the process of losing weight.
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 about rest and not going to extremes.