Extra pounds are one of the main problems of modern society. There are many comprehensive approaches that can really reduce weight in a short period of time. Rigorous nutrition-focused techniques are supported by an accompanying training program.
How to lose 10 kg in one month?
An irrefutable fact is the statement 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 advice of specialists in this field, especially fitness trainers and nutritionists.
It is necessary to develop an integrated approach to the problem of weight loss, radically reviewing the existing diet and including various physical activities in the daily regimen.
There are also general recommendations that need to be followed for at least a month. They 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 minimum possible.
- 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 pure water per day as well as juices, teas and broths.
- Accelerated calorie burning will begin if you regularly engage in moderate physical activity.
- Above all, it is necessary to follow a healthy and balanced diet with a gradual reduction in calories and portions.
If this approach is followed, health will not be damaged and the fallen kilograms will have no reason to be replenished.
Effective weight loss diets for 10 kg
The simpler version of a diet that promotes weight loss of 10 kg divides foods into allowed and prohibited. If you eat according to this pattern and devote at least a few hours a week to training, the weight will start to go away easily and effectively.
The list of prohibited products includes:
- alcohol;
- fatty meals;
- salt;
- sugar and all products with its content;
- mayonnaise and sauces;
- spices;
- chips;
- Fast food;
- smoked and fried foods;
- sparkling water;
- packaged juices;
- flour products;
- fatty meat.
You will start losing weight by simply excluding everything on the list from your diet. And if you replace it with healthy products, the process will go even faster.
Healthy foods include:
- non-fat fermented milk products;
- boiled, stewed, baked and fresh vegetables (excluding potatoes);
- lean fish and meat;
- hard-boiled eggs;
- unsweetened fruit;
- 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 damage to the body.
But there are also special techniques that will give faster results. By observing them, you can get rid of extra pounds in 4 weeks.You can get impressive performance thanks to:
Vegetarian diet. . . Its characteristic 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 menu of the day should contain the following products:
- cereals (buckwheat, rice, oatmeal on the water);
- steamed, steamed or grilled vegetables;
- hard-boiled eggs;
- Rye bread;
- mushrooms;
- low-fat dairy products;
- olive oil;
- unsweetened fruits.
Protein or Japanese diet. . . His 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 are replaced by proteins. This 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 tandem with the chosen diet, it is necessary to develop a series of strength or cardio (aerobic) exercises.
- The first option helps keep the skin in good shape, preventing it from sagging while the body is losing weight, which is very important with strong weight loss (in a month).
- And the second burns fat accumulations more efficiently, contributing to the rapid reduction in volumes.
If, before deciding on body shaping, your daily maximum load was to climb a ladder, it is contraindicated to start sports abruptly. The body needs to be warmed up before exertion with the help of long walks or light warm-ups. And only then should the workouts follow, but no more than 15 minutes in total.
Over time, the load must be increased proportionally. The training plan is developed according to the place where the lessons will be held: at home or in the gym.
Women should rely on aerobic exercise, while men are better suited to strength.which, in addition to burning fat, will help build muscle mass.
In order for the tasks to become 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 worth completing the lessons with stretching for proper muscle formation.
The main complex should include the following exercises, performed in 3 sets with 10 repetitions:
- lunges forward and to the sides with dumbbells;
- twist on the press;
- lift;
- plank, performed from 30 to 60 seconds;
- squats, including those with a wide stance;
- raise the pelvis while lying down;
- lifting legs;
- "a bicycle";
- "scissors".
The principles of processing workouts for exercise in the gym differ insignificantly from home ones. It is recommended that you use an exercise bike or treadmill only as a cardio workout.
The recommended complex is as follows:
- bench lying, standing, on an incline bench;
- spread the arms with the dumbbells in the supine position;
- squats with a weight on the shoulders;
- leg lifting in the simulator;
- standing dumbbells;
- raise your toes on the platform;
- to twist;
- exercises to strengthen the lower back.
The selection of a range of workouts, diets and types of activity must be done individually, taking into account all the characteristics of the organism.
How to lose weight without a diet?
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 main one is the mandatory reduction in the calorie content of the daily diet. This creates an energy deficit, in which many more calories are spent than those consumed. As a result, the body will be forced to look for an alternative, compensating for the lack of energy by burning the stored fat tissue.
In addition to reducing the calorie content, you will need to follow a number of simple rules.:
- reduce the portion to 200 g and its caloric content to 2000 kcal;
- food intake should take place more often (up to 5 times a day), and breaks last up to 4 hours;
- exclude snacks on the TV, computer, book;
- do not orient the last meal at 18: 00, but do it 3 hours before going to bed;
- remove "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complex ones (cereals);
- eat fresh fruits and vegetables every day (unsweetened);
- the products used must not be cooked for frying; the ideal option is steamed, stewed or boiled dishes;
- it is impossible to completely exclude from the diet your favorite delicacies, but you can eat them in much smaller quantities and in the first half of the day;
- stock up on healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
Daily regime
In addition to adhering to the diet and physical activity, for proper weight loss it is necessary to stick to the correct daily regimen. Rest and recovery play an important role in this regard.
After all, an organism under colossal stress can be in a state of stress, which will lead to an increased production of the hormone cortisol by the adrenal glands. And this, in turn, will cause an effect opposite to the desired one: the breakdown of adipose tissue will be stopped and the loss of extra pounds will stop.
The types of body restoration are simple and accessible to everyone.
Cortisol production can be prevented by observing the following conditions:
- healthy sleep lasting at least 8 hours;
- relaxing treatments such as baths with oils or sea salt;
- massage or self-massage;
- strict compliance with the training program with a mandatory day off;
- long walks in the open air.
The daily regimen to lose weight should be taken 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;
- devote time to essential tasks;
- don't forget the free hours that 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 about rest and not going to extremes.