The Internet and television are full of advertisements about the "magic" weight loss of a person who loses weight in the shortest possible time, even without any effort. Scientists are debating the optimal figure for weight loss, ranging from 1 to 4 kg per week. There are "miracle" diets that promise to lose 10 kg per week. However, we can only estimate how real and, most importantly, harmless they are to the human body. If losing 10 kg in a week can lead to health problems, then gradually losing the hated 10 kg in a month will not lead to deterioration of your health or sudden weight gain after stopping the diet.
How to lose 10 kg in a month
Monthly diets are different. For example, these are diets associated with proper nutrition, as well as strict diets.
You often hear from women: "I want to lose 10 kg a month. "
To lose weight, you can divide your diet into allowed and forbidden foods. A low-calorie diet, combined with regular heart workouts, will allow you to lose 10 kg and squeeze your body.
List of foods forbidden for thirty days:
- bread and whole flour products;
- chips, various breads with additives;
- sweet drinks;
- fried and smoked foods;
- fatty meat;
- mayonnaise, ketchup.
During this period, you should limit salt intake, as it helps retain fluid in the body, which affects the appearance of extra pounds.
Doctors have come to the conclusion that the body needs salt, but it is worth reducing consumption.
Instead of forbidden foods, you should eat vegetables (except potatoes), boiled eggs, lean meat, poultry, skim milk, low-percentage kefir, unsweetened fruits, gray or black bread for the next 4 weeks.
You need to calm your appetite during the diet. We are talking about the desire for sweets, starchy foods, salty and haraam things. I want a cake, I can eat apples, sweets - I wanted dark chocolate to help. In fact, everything that is delicious, but forbidden, can be replaced by something equally tasty, but healthy for the figure.
Weight loss will be followed by a reduction in the number of calories in your daily diet. We must not forget physical activity. In addition to walking in the fresh air, which also helps to lose weight, you should include strength or cardio exercises in your daily routine.
If you need strength to keep your skin from sagging after losing weight, cardio exercises can simply help you lose weight and reduce body volume.
Following a strict diet is an extreme way to lose weight. As a rule, strict diets consist of following a certain menu. They are usually limited to a certain compliance period. A strict diet is stressful for the body. For example, the menu of a 3-day egg-grapefruit diet consists of 7 proteins and 7 grapefruits per day. And so for three days in a row.
This is a very radical way to lose extra weight. No one disputes the effectiveness of strict diets, but as a rule, the downside of rapid weight loss is that you gain it quickly after stopping the diet.
Complex of physical activity
It is not enough to follow a strict diet or eat properly to lose weight in a month. It is realistic to lose 10 kg a month, but in addition to limiting the calories consumed, you should include a number of physical activities in your daily routine. You do not need to visit the gym regularly, you can exercise at home.
Walking or running in the fresh air is a great type of physical activity.
In addition you can:
- give up the elevator and go up the stairs;
- zumba at home is a series of exercises with elements of Latin American dance;
- scoop (you can download special squat apps on your phone for a month);
- do aerobics.
Earlier it was believed that the morning should start with exercise, but today doctors advise not to strain the body in the morning, to allow the muscles to wake up.
Lose weight without dieting
Thanks to a few simple rules, you can lose 10 kg a month without dieting.
The first rule is to reduce the amount of calories in your daily diet. We burn and burn more calories than we consume.
- Write 4-5 times a day. Intervals between meals should be 3-4 hours;
- reduce the caloric content of the diet to 1500 kcal and the serving size to 250 g;
- no snacks;
- the last meal should be 3-4 hours before bedtime;
- include fresh vegetables and fruits in your diet every day;
- refrain from fried and smoked foods, switch to casserole and boiled food;
- Use in the preparation of spices that speed up the metabolism - turmeric, ginger, red pepper, cinnamon.
By following all the above rules, you can lose weight effectively within a month.
Who is contraindicated
Not all people can diet or exercise. Moreover, there is a category of people to whom it is contraindicated.
Let's see who is strictly forbidden to diet.
The fashion trends applied by the media cause teenage girls to burn their bodies with different diets, and sometimes to burn themselves. Unfortunately, there are cases when everything ends with the death of a young man.
During puberty, a girl's body changes - she becomes a woman. If a teenager is on a diet at this time, problems with the menstrual cycle may occur and hormonal disorders will occur. This can lead to infertility in the future. In addition, malnutrition will adversely affect the condition of the skin, hair and nails.
Pregnant women and lactating women
During pregnancy, every woman gains extra weight. This is normal because the quality of the food a woman eats during pregnancy has a direct impact on the baby's health.
If a woman is breastfeeding after the birth of a child, you should not start the diet immediately, because the quality and value of milk depends on what the mother eats.
Women during menopause
During menopause, changes in the endocrine system occur in women. This often leads to weight gain. However, it is not recommended to lose weight during menopause, because it is difficult to lose weight during menopause due to changes in hormone levels.
With any disease and disorder of the nervous system, you can not start to lose weight sharply, go on a strict diet or put a strong physical load on your body. You need to see a doctor. And if you need to lose 10 kg, it's time to switch to a proper diet.
Let's move on to proper nutrition
The beautiful half of humanity loves to expose their bodies to tortures called diets. Women who strive for beauty ideals forget about their health.
Any diet is stressful for the body. In addition, limiting the consumption of certain foods can lead to vitamin and nutrient deficiencies, resulting in poor health and appearance.
There is one way to lose weight without harming the body - to switch to proper nutrition. This is not a diet, but a lifestyle to be followed. Thanks to proper nutrition, you can lose weight at home for a month. This lifestyle requires constant physical effort.
The PP regimen has certain principles that will help you lose 10 kg per month:
- Breakfast is required. It is a breakfast that activates the whole body and speeds up the metabolism.
- If you follow PP, you should not eat snacks, especially when it comes to unhealthy and high-calorie foods.
- Chew food well. 30 minutes after a meal, a person feels full. If you chew food well, your body will feel full earlier. At the same time, a person will need less food than before to feel full.
- We must not forget about water. The body needs water to keep all the processes in the body going. The minimum amount of water per day is 2 liters.
- PP ensures the replacement of harmful and high-calorie foods with healthy and low-calorie foods. For example, you should use dried fruits instead of sweets, potatoes and nuts instead of chips.
- You should eliminate fried foods from your diet and replace them with boiled or steamed foods.
- The last meal should be two hours before bedtime.
Advantages of the method
With proper nutrition, the human body does not experience stress.
Proper nutrition contains all the nutrients and vitamins needed for a healthy lifestyle.
Weight loss will not be reversed if you follow a proper diet.
With PN, the human body needs protein from lean white poultry (breast), eggs and fish. Because the body needs carbohydrates, porridge should be in PP. The diet should also include legumes, red meat and dairy products.
- breakfast - oatmeal with the addition of dried fruit;
- dinner - meat broth, vegetable salad, chicken breast and natural juice;
- afternoon tea - a glass of yogurt, fruit or dried fruit (your choice);
- dinner - vegetable salad, boiled rice with fish fillets.
The choice of food is huge and depends on the imagination of the culinary expert. Therefore, you can naturally lose 10 kg a month without bothering your body. You need to change your eating habits a little, replace some products with others.
List of effective diets
If we talk about the effective diets that promise to lose 5-7 kg per week, they are:
- The "Hollywood" diet;
- diet of the best models.
The list goes on.
The effectiveness of all these diets depends, firstly, on the will to lose weight, and secondly, on the person's weight. But the dietitian will tell you how harmless they are to the body.
Buckwheat diet is especially popular among mono-dieters. As the name suggests, corn is the main dish. On average, you can lose up to 7 kg of buckwheat in a week.
Buckwheat can also be used on fasting days. Doctors do not recommend following a buckwheat diet for more than two weeks.
In the evening pour a glass of buckwheat with two cups of boiling water. You can already eat in the morning. If buckwheat is not dried, you can eat it with kefir. Buckwheat removes all unnecessary fluids, thereby removing toxins from the body and helping to get rid of cellulite.
Buckwheat perfectly cleanses the body, which is a nice bonus for lost weight. You can lose up to 14 kilograms in two weeks.
A vegetarian diet is good for your health, because a person who follows it consumes a minimum amount of cholesterol and saturated fat.
The main food for vegetarians is plant foods rich in vitamins and nutrients.
Thanks to a vegetarian diet, you can reduce the risk of heart attack, stroke and cancer.
Basic principles of vegetarian diet:
- replacement of animal foods with vegetables;
- drink plenty of fluids;
- removal of sweets.
About protein products
There are many varieties of protein diets, especially the "Kremlin" diet, Dr. Atkin's diet. Such diets are a salvation for people who can not imagine their lives without protein.
Carbohydrates are completely removed from the menu and replaced with protein. A protein diet along with exercise will help give your body a bulge. Many athletes use a protein diet to "dry out" the body.
If you need to lose 10 kg, you must follow the following rules:
- Drink enough water every day for the body.
- Do not use oils when cooking. It is better to boil, boil or steam the food. Forget fried foods.
- Drink coffee and tea without milk and sugar. If you can't drink bitter coffee, use a sweetener.
- If you overcome severe hunger, you can eat a vegetable salad.
- Prefer lean meat, white poultry, dairy products.
Rapid weight loss action plan
We often ask ourselves how to lose 10 kg properly. But first you have to understand that everything depends on the person. You need to make an action plan.
Plan a diet
Planning the right diet is the key to a 10kg weight loss program.
The main place on the plate is given to vegetables (50%), followed by proteins and carbohydrates (25% each). At the same time, fried, smoked and very salty foods are excluded from the menu.
Calculation of BZHU balance
It's about maintaining balance on the plate. Rapid weight loss depends directly on what a person eats. If vegetables are preferred, it does not mean that you can pamper yourself with potatoes or sweet beets.
The same goes for proteins. Lean meat, poultry, low-fat cottage cheese, low-calorie dairy products should be preferred.
Forget chips, potatoes, ketchups.
Only natural healthy foods help you lose weight fast and lose 10 kg.
Strict adherence to water balance. Simply put, you need to drink 2 liters of clean still water a day. Water helps eliminate toxins, reduces hunger and, most importantly, speeds up metabolism. Bonus - beautiful skin.
Proper breathing. Proper breathing techniques help to cope with stress and thus help to lose 10 kg. Thanks to this technique, you don't have to deal with stress with sweet or starchy foods, just breathe properly.
Be honest with yourself
How often do we make excuses for ourselves, various "good" reasons, feel sorry for ourselves, blame everything and everyone around us. But you have to ask yourself a question and honestly answer: "Do I do everything to lose weight? "
We go to the supermarket once a week
If you want to lose 10 kg without dieting, go to the supermarket once a week and buy food according to the list.
We take photos and measurements
We take pictures and measure ourselves. The photos will clearly show the results of weight loss, will motivate a person to pursue his goal even more.
No matter how productive the diet is, no physical activity will help. You can register for simulators. If you do not have time to go to the gym, you can exercise at home. The main thing is not to be lazy and do not entertain yourself.
Fat Burning Fitness Program
Physical activity will help you lose weight within a month. Regular cardio will help you reach your goal and lose 10 kg.
Before you start any workout, you should do a light warm-up that will stimulate the muscles: bend the body back and forth, bend the head, shake the arms, do a small squat. Only then can you continue the basic exercises.
Works in the press
Plank is an excellent workout for anyone who wants to lose 10 kg.
The "Plank" set of exercises includes:
- "Classic" position on straightened arms;
- wood with pushing elements;
- reverse bar;
- left and right stripes;
- elbow board.
Bending, boating and scissors exercises will also help develop abdominal muscles.
Hips and hips
The fastest way to lose weight and build muscle is squats, leg swings, side leg raises, gluteal bridge, side leg bends.
We squeeze the muscles of the arms
Exercises for ideal arm muscles:
- raising your arms at the bar;
- push-ups with cotton;
- various dumbbell presses.
Stretching includes a series of exercises that will improve the overall condition of the body for all muscle groups, provide flexibility to the body and help you lose weight as much as possible.
Common mistakes in losing weight
The first and most common mistake is that people want to lose about 20 kg a week without any effort. It will not work this way. Weight loss will be followed by fatigue and constant tiredness. No need to rely on magic pills or diets.
Instead of trying to lose weight gradually, people go on diets and starve themselves. They try to lose 10 kg a week. The result is detrimental to health, and after the end of the diet, the lost pounds returned again, sometimes even more.
If you have not restrained yourself and eaten something "forbidden", you should not give up diet and despair. Don't stand in the middle. Keep squeezing your teeth.
Before starting a diet, you need to understand whether this diet is right for you. There are people who can not imagine their lives without protein food. Such people, for example, should not go on a buckwheat diet.
Along with diet, there should be physical activity. Without sports - nowhere. No time to go to the gym - you can train at home. Do not like to exercise - walk in the fresh air.
Measure and weigh yourself from time to time. After active weight loss came the "empty" phase, do not despair. This is a temporary phenomenon, you just have to wait and not break down.
How to combine the results
If a person returns to a normal lifestyle after eating (pizza, potatoes and physical inactivity), then the pounds will return. To prevent this, you need to completely change your eating habits, give up unhealthy, high-calorie foods and continue to exercise.
Under no circumstances should you skip everything that is forbidden during the diet after the diet is over.
If a person eats a lot today or eats something that is not worth it, he should fast for a day tomorrow.
Feedback from people who are losing weight
- "I gained extra weight during the winter holidays. Because I didn't want to go hungry, I reduced the calorie content of my diet to 1, 500 calories and signed up for the fitness room. I lost 9 kg a month. "
- "I didn't like the diet. Well, I can't sit on them! But I read about the protein diet and decided to try it. I wanted to lose 5 kg. I got rid of these 5 kg and at the same time lead a completely healthy lifestyle except fried foods, smoked meats and flour products. I passed. "
- "I didn't go to the gym. I downloaded programs to my phone and exercised every day. This period coincided with fasting, so I eliminated animal foods and flour from my diet. They are replaced by vegetables, dried fruits and berries. I've never felt better or so much. I didn't look good. "