Excess weight is one of the major problems of modern society. There are many comprehensive approaches that can actually reduce weight in a short amount of time. Strict nutrition-oriented techniques are backed up by an accompanying training program.
How to lose 10 kg per month?
It is an indisputable fact to state thatMost of the tips on how to lose 10 kg per month are dangerous to health. . . That is why, first of all, it is important to listen to the opinion of specialists in this field, in particular, fitness instructors and nutritionists.
It is necessary to develop an integrated approach to weight loss, radically revise the existing diet and include a variety of physical activities in the daily routine.
There are also general recommendations that should be followed for at least a month. They are the ones who will help you to achieve truly sustainable results. ᲔYour include:
- Sugar and salt should be excluded from the diet. Or their consumption should be reduced to a critically possible minimum.
- Food should be taken regularly, in small portions and at the same time.
- In addition to juices, teas and broths, you should drink up to 2 liters of clean water daily to reduce hunger and speed up metabolism.
- Accelerated burning of calories will start if you do moderate physical activity regularly.
- Most importantly, you need to eat a healthy, balanced diet with a gradual reduction of calories and portions.
If you follow this approach, your health will not be harmed and you will have no reason to replenish your lost weight.
Effective weight loss diet 10 kg
The simplest version of the diet, which promotes weight loss by 10 kg, divides food into permissible and prohibited. If you eat according to this model and devote at least a few hours a week to exercise, you will start to lose weight easily and effectively.
Included in the list of prohibited products:
- Alcohol;
- Fatty foods;
- Salt;
- Sugar and all products containing it;
- Mayonnaise and sauces;
- Spices;
- ხრაშუნა;
- fast food;
- Smoked and fried foods;
- Sparkling water;
- Packaged juices;
- Flour products;
- Fatty meat.
You will start losing weight simply by excluding everything from your diet that is listed. And if you replace it with healthy products, then the process will go even faster.
Healthy foods include:
- Low-fat fermented dairy products;
- Boiled, stewed, baked and fresh vegetables (except potatoes);
- Lean fish and meat;
- Boiled eggs;
- Sugar-free fruit;
- Unrefined flour bread;
- Various grains.
Based on these two lists 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 you faster results. By observing them, you can get rid of extra kilograms in 4 weeks.Impressive performance can be achieved thanks to:
Vegetarian diet. . . Its characteristic feature is the absence of meat in the daily ration.
In this case alcohol, coffee and ground pepper are considered prohibited products.
In this case, the daily menu should include the following products:
- Cereals (buckwheat, rice, oatmeal on water);
- Steamed, steamed or fried vegetables;
- Boiled eggs;
- Rye bread;
- Mushroom;
- Low-fat dairy products;
- Olive oil;
- Sugarless fruits.
Protein or Japanese diet. . . His diet is based on protein intake. In addition to weight loss, it helps maintain muscle tone and body formation. And its main principle is considered to be the almost complete restriction of carbohydrates that are converted into proteins. Such a diet should be supported by physical activity throughout the month.
Protein Diet Demo Menu:
- Breakfast - low-fat fermented milk drink;
- snack - 150 g of rice porridge in water;
- Lunch - soup with low-fat broth or lean meat with vegetables;
- Afternoon tea - cottage cheese with natural yogurt;
- Dinner - a portion of lean fish and 2 boiled eggs;
- At bedtime - a glass of freshly squeezed apple or orange juice.
Exercises
A specific goal requires appropriate decisions. Along with the chosen diet it is necessary to develop a set of strength or cardio (aerobic) exercises.
- The first option helps to keep the skin in good shape, which prevents it from shrinking, because the body loses weight, which is very important for a sharp (in a month) weight loss.
- And the second more efficiently burns fat accumulation, which contributes to a rapid reduction in volume.
If your maximum daily load before deciding on a body shape was climbing stairs, it is contraindicated to start the sport abruptly. Before starting the workout, the body needs to be warmed up with the help of a long walk or a light warm-up. And only then should it be followed by exercise, but not more than 15 minutes in total.
Over time, the load should increase proportionately. The curriculum is designed according to where the lessons 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.
To make homework more effective, you need to purchase weights and dumbbells. Exercise begins in the form of warm-ups such as push-ups or sit-ups. And it is worth completing classes for the proper formation of stretching muscles.
The core set should include the following exercises performed in 3 sets of 10 repetitions:
- Runs with dumbbells in front and on the sides;
- Scroll to press;
- Azimuths;
- Plank, executed in 30 to 60 seconds;
- squats, including wide position;
- Pelvic lift while lying down;
- Raising the legs;
- "Bicycle";
- "Scissors. "
The principles of drawing up a workout for a workout in the gym are slightly different from at home. It is recommended to use an exercise bike or treadmill only for cardio workouts.
The recommended complex is as follows:
- Lying on a chair, standing, leaning on a chair;
- Extending the arms with dumbbells lying down;
- squats with weights on the shoulders;
- Raising the legs in the simulator;
- Standing dumbbells;
- Raising the fingers on the platform;
- Twisted;
- Exercises to strengthen the lower spine.
The selection of exercise kit, diet and activity types should be done individually, Taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only strict adherence to diet helps to deal with excess weight. Visible results can be achieved by following the simple rules of proper nutrition.
The main thing is to reduce the caloric content of the daily diet. This creates an energy deficit in which significantly more calories are expended than consumed. As a result, the body will be forced to look for alternatives, to compensate for the lack of energy by burning stored adipose tissue.
In addition to reducing calorie content, you will need to follow a few simple rules.:
- Reduce portion size to 200 g and its caloric content up to 2000 kcal;
- Food intake should be more frequent (5 times a day), with breaks lasting up to 4 hours;
- Exclude foods on TV, computer, book;
- Do not focus on the last meal at 6 pm, but 3 hours before bedtime;
- Remove "fast" carbohydrates (sweets, starchy foods) from the diet, replace them with hard ones (grains);
- Eat fresh vegetables and fruits (sugar-free) daily;
- Used products should not be cooked by roasting; 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 quantities and in the first half of the day;
- Collect healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
Daily mode
In addition to diet and physical activity, for proper weight loss, you need to follow a 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, leading to the production of the hormone cortisol by the adrenal glands. And this, in turn, will lead to the opposite effect: blocking the breakdown of adipose tissue and stopping the loss of extra pounds.
Types of body recovery are simple and accessible to everyone.
You can prevent cortisol production by following these conditions:
- Healthy sleep that lasts at least 8 hours;
- Soothing treatments such as bathing with oils or sea salt;
- Massage or self-massage;
- Strict adherence to the study schedule on the day of compulsory rest;
- A long walk in the fresh air.
A daily weight loss regimen should be tailored to your biorhythm and typical daily activities. This requires:
- Choose the ideal time to wake up, sleep, and eat;
- Develop a physical activity plan based on the time of their implementation;
- Set aside time for essential assignments;
- Do not forget about free hours that have nothing to do with the weight loss process.
Losing 10 kg per month with proper nutrition is absolutely real. The main thing is to outline the desired result and strictly follow the developed program, do not forget to rest and do not go to extremes.