The internet and television are full of advertisements about "magical" weight loss in no time, sometimes with no effort on the part of a weight loss person. Scientists argue about the optimal number for weight loss, which ranges from 1 to 4 kg per week. There are "miraculous" diets that promise to shed 10 pounds a week. However, we can only guess how real they are and, above all, how 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 in health or sudden weight gain after stopping the diet.
How to lose 10 kg in a month
The monthly diets vary. These are, for example, diets associated with proper nutrition and rigid diets.
It is not uncommon to hear from women: "I want to lose 10 kg in one month. "
To lose weight, you can simply divide your diet into allowed and prohibited foods. A low-calorie diet, coupled with regular cardio exercise, will allow you to lose 10 kg and tone your body.
List of prohibited foods for thirty days:
- Baked goods and all flour products;
- Sparkling water;
- Chips, various croutons with additives;
- sweet drinks;
- fried and smoked dishes;
- Fatty Meat;
- Mayonnaise, ketchup.
During this time, you need to limit salt intake, as this will contribute to fluid retention in the body, which will affect the appearance of extra pounds.
Doctors agree that the body needs salt, but it is worth reducing its consumption.
Instead of prohibited foods, for the next 4 weeks you need to eat vegetables (except potatoes) in any form, boiled eggs, lean meat, poultry, skimmed milk, low percentage kefir, unsweetened fruits, gray or black bread.
While dieting, you should quench your appetite. We are talking about cravings for sweet things, starchy foods, salty foods and anything that is prohibited. I want a cake, I can eat an apple, I wanted sweets - dark chocolate to help. In fact, anything that is tasty, but so forbidden, can be replaced with something just as tasty, but healthy for the figure.
Weight loss comes at the expense of reducing the caloric intake from daily food. We must not forget about physical activity. In addition to walking in the fresh air, which also helps reduce weight, you should incorporate strength or cardio exercises into your everyday life.
If strength is needed so that the skin does not sag after losing weight, cardio exercises only help weight loss and decrease body volume.
Following strict diets is an extreme way to lose weight. As a rule, strict diets consist of following a specific menu. As a rule, they are limited to a certain period of fulfillment. A strict diet puts a strain on the body. For example, the egg-grapefruit diet menu for 3 days consists of 7 proteins and 7 grapefruits per day. And that for three days in a row.
A very radical way to lose those extra pounds. Nobody denies that strict diets are effective, but usually the downside of rapid weight loss is that it increases rapidly after you stop dieting.
Physical activity complex
To lose weight in a month, it is not enough just to follow a strict diet or proper nutrition. Losing 10kg in a month is real, but in addition to limiting calorie intake, you will need to incorporate a number of physical activities into your daily routine. You don't have to go to the gym regularly, you can work out at home.
Walking in the fresh air or jogging are excellent forms of physical activity.
In addition, you can:
- climb the stairs and exit the elevator.
- to dance;
- Doing Zumba at home is a series of exercises with elements of Latin dance;
- Squats (you can download special squat programs on your phone for a month);
- Do aerobic.
If it was previously believed that the morning should be started with exercises, doctors now recommend not to stress the body in the morning, but to let the muscles wake up.
Lose weight without diet
Thanks to a few simple rules, you can quickly lose 10 kg in a month without dieting.
The first rule is to reduce the calorie content of your daily diet. We consume and burn more calories than we consume.
Aside from that:
- Write 4-5 times a day. The breaks between meals should be 3-4 hours;
- reduce the calorie content of the food to 1500 kcal and the portion 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;
- Give up fried and smoked food, switch to stew and cooked food;
- Use in cooking spices that speed up the metabolism - turmeric, ginger, red pepper, cinnamon.
If you follow all of the above rules, you can lose weight effectively in a month.
Who is contraindicated
Not all people can diet or actively participate in sports. In addition, there is a category of people for whom this is contraindicated.
Let's see who is strictly prohibited from dieting.
Fashion trends imposed by the media lead to the fact that teenage girls exhaust their bodies with various diets, and sometimes even exhaust them. Unfortunately, there are often times when it all ends in the death of a teenager.
During puberty, changes occur in the girl's body - she turns into a woman. If a teen is on a diet at this time, menstrual cycle problems and hormonal imbalances may arise. This can lead to infertility in the future. In addition, nutritional deficiencies have a detrimental effect on the condition of the skin, hair and nails.
Pregnant and breastfeeding women
Every woman gains extra pounds during pregnancy. This is normal because the quality of the food a woman consumes during pregnancy has a direct impact on the baby's health.
Nor should you start dieting immediately after having a baby if a woman is breastfeeding, because the quality and value of milk depend on what the mother eats.
Changes in the endocrine system occur in a woman's body during menopause. This often leads to weight gain. However, losing weight during menopause is not recommended because changes in hormone levels make it difficult to lose weight during menopause.
With all diseases and disorders of the nervous system, you can not lose weight, adhere to strict diets or put a lot of physical strain on your body. It is necessary to consult a doctor. And when you need to lose 10 kg, it's time to switch to proper nutrition.
Moving on to proper nutrition
The beautiful half of humanity loves to subject their bodies to a torture called a diet. Women who strive for the imposed ideals of beauty forget about their health.
Any diet is stressful for the body. In addition, restricting the consumption of certain foods can lead to a deficiency in vitamins and nutrients, and therefore a deterioration in health and appearance.
There is one way to shed extra pounds without harming the body - switching to proper nutrition. This is not a diet, but a lifestyle to be followed. Proper nutrition allows you to lose weight at home in a month. This lifestyle also requires constant physical exertion.
The PP regime has certain principles, compliance with which will help to lose 10 kg per month:
- Breakfast is required. It is the morning meal that gets the whole body going and boosts the metabolism.
- If you're sticking to the PP, avoid snacks, especially when it comes to unhealthy and high-calorie foods.
- Chew the food thoroughly. A person feels full 30 minutes after finishing a meal. If you chew the food thoroughly, the body will feel full sooner. At the same time, a person needs less food to feel full than before.
- We mustn't forget the water. In order for all processes in the body to proceed quickly, the body must receive water. 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, instead of sweets, instead of french fries, you should use dried fruits - nuts.
- You should exclude fried foods from your menu and replace them with cooked or steamed foods.
- The last meal should be taken two hours before bedtime.
Advantages of the method
With proper nutrition, the human body does not experience stress.
A proper diet contains all of the nutrients and vitamins necessary for a healthy lifestyle.
The weight lost will not be reimbursed if the correct diet is followed.
With PN, the human body must receive the protein found in lean white poultry meat (brisket), eggs, and fish. Since the body needs carbohydrates, there must be porridge in the PP. The diet should also include legumes, red meat, and dairy products.
- breakfast - oatmeal with the addition of dried fruits;
- Lunch - meat broth, vegetable salad, chicken breast and natural fruit juice;
- Afternoon tea - a glass of yogurt, fruit, or dried fruit (your choice);
- Dinner - vegetable salad, boiled rice with fish fillets.
The choice of dishes is large and depends on the imagination of the culinary specialist. Therefore, you can easily lose 10 kg in a month, naturally, without tormenting your body. All you have to do is change your eating habits a little and replace some products with others.
List of effective diets
If we talk about effective diets that promise to lose up to 5-7 kg in a week, then these are:
- "Hollywood" diet;
- Nutrition of top models.
The list goes on.
The effectiveness of all these diets depends, firstly, on the willpower of the person losing weight and, secondly, on the person's initial weight. But how harmless they are to the body, the nutritionist will tell you.
The buckwheat diet is particularly popular with mono diets. As the name suggests, buckwheat is the staple food. On average, you can lose up to 7 kg in a week with buckwheat.
Buckwheat can also be used during 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 glasses of hot water. You can eat it in the morning. If buckwheat does not get dry, you can eat it with kefir. Buckwheat removes all unnecessary fluids, thereby eliminating toxins from the body and also helping to get rid of cellulite.
Buckwheat perfectly cleanses the body, which is a nice bonus for those pounds lost. You can lose up to 14 kilograms in two weeks.
A vegetarian diet is good for your health as the person who adheres to it eats a minimum of cholesterol and saturated fat.
The main diet of vegetarians is plant food, which is rich in vitamins and nutrients.
Eating a vegetarian diet can reduce your risk of heart attacks, strokes, and cancer.
Basic principles of a vegetarian diet:
- Replace animal feed with vegetables;
- drink a lot;
- Exclusion of sweets.
On protein products
There are many varieties of the protein diet, particularly the "Kremlin Diet, " Dr. Atkins' diet. Such diets are a salvation for people who cannot imagine life without protein.
Carbohydrates are completely eliminated from the menu and replaced with protein. Along with exercise, a protein diet will help give your body a boost. Many athletes use the protein diet to "dry" the body.
If you need to lose 10 kg, you need to follow the guidelines below:
- Drink enough water for your body every day.
- Do not use fats when cooking. It is better to stew, boil, or steam food. Forget about fried foods.
- Drink coffee and tea without milk and sugar. If you can't drink bitter coffee, use a sweetener.
- When you have overcome hunger pangs, you can have a vegetable salad.
- Prefer lean meat, white poultry, dairy products.
Rapid Weight Loss Action Plan
We often ask ourselves the question of how to properly lose 10 kg. But first you need to understand that it all depends on the person himself. An action plan needs to be drawn up.
Plan a diet
Planning the right diet is the most important link in the 10kg weight loss program.
The main place on the plate is taken by vegetables (50%), followed by proteins and carbohydrates (25% each). At the same time, fried, smoked and too salty dishes are excluded from the menu.
Calculation of the balance of the BZHU
It's about keeping balance on the plate. Rapid weight loss directly depends on what a person eats. If vegetables are preferred, it doesn't mean that you can indulge in potatoes or sweet beets.
The same goes for proteins. Preference is given to lean meat, poultry, low-fat cottage cheese, low-calorie dairy products.
Forget about french fries, french fries, ketchups.
Only natural healthy foods contribute to rapid weight loss and weight loss of 10 kg.
Strict compliance with the water balance. In simple terms, you need to drink 2 liters of pure non-carbonated water every day. Water helps eliminate toxins, satisfy hunger, and most importantly, speed up the metabolism. Bonus - beautiful skin.
Correct breathing. The right breathing technique helps to cope with stress and thus helps to lose 10 kg. Thanks to this technique, stress does not have to get stuck with sweet or starchy foods, it just has to inhale and exhale properly.
Be honest to yourself
How often do we find excuses for ourselves, various "good" reasons, pity ourselves, blame everything and everyone around us. But all you have to do is ask yourself one question and answer it honestly: "Do I do anything to lose weight? "
We go to the supermarket once a week
If you want to lose 10 kg without a diet, go to the supermarket once a week and buy groceries strictly according to the list.
We take photos and measurements up to
We take pictures and measure ourselves. Photos clearly show the results of weight loss and motivate a person to keep pursuing their goal.
No matter how productive a diet is, it will not help if there is no physical activity. You can sign up for simulators. If you don't have time to hit the gym, you can always work out at home. The main thing is not to be lazy and not spoil yourself.
Fat burning fitness program
Physical activity will help you lose weight in a month. Regular cardio will help you achieve your goal and lose 10 kg.
Before starting the exercises, you need to do a light warm-up, which will wake up the muscles: tilt the body back and forth to the side, tilt the head, swing the arms, do small squats. Only then can you continue with the main exercises.
Working on the press
The plank is a great exercise for anyone looking to lose 50 pounds.
The "Plank" exercise set includes:
- "Classic" position with straight arms;
- Plank with push-up elements;
- Reverse bar;
- left and right side stripes;
- Elbow board.
Twist, boat, and scissor exercises also help develop the abdominal muscles.
Buttocks and hips
The quickest way to lose weight and build muscle are squats, leg swings, side leg raises, gluteus bridge, side bends to the feet.
We tighten the arm muscles
Ideal arm muscle exercises:
- raise your arms in the bar;
- Pushups with cotton;
- various dumbbell presses.
Stretching involves a series of exercises for all muscle groups that will improve the general condition of the body, give the body flexibility, and help you lose as much weight as possible.
Common mistakes when losing weight
The first and most common mistake is that people want to lose almost 20 kg in a week without exerting themselves. It won't work that way. Losing weight is work, plus work every day. There is no need to rely on magic pills or diets.
Instead of gradually losing weight, people go on extreme diets, starving. You are trying to lose 10 kg in a week. The result is damage to health and the kilograms lost after the end of the diet are returned, sometimes in even larger quantities.
You shouldn't give up the diet and despair if you don't hold back and eat something "forbidden". Don't stop in the middle. Proceed with clenched teeth.
Before starting any diet, you need to know if this diet is right for you. There are people who cannot imagine their life without protein food. Such people shouldn't be on a buckwheat diet, for example.
Physical activity should be present along with diet. Without movement - nowhere. No time to go to the gym - you can work out at home. Do not do exercises - take a walk in the fresh air.
Measure and weigh yourself regularly. Do not be discouraged when the "idle" phase has come after active weight loss. This is a temporary phenomenon, you just have to wait and see, don't break down.
How to consolidate the result
When a person returns to their usual way of life (eating pizza, fries, and physical inactivity) after the end of the diet, the kilograms return. To avoid this, you need to completely change your eating habits, avoid unhealthy, high-calorie foods, and keep exercising.
In no case should you rush to anything that was forbidden during the diet after the end of the diet.
If today a person eats too much or has eaten something that was not worth it, a day of fasting must be spent tomorrow.
Reviews from those who have lost weight
- "I gained extra pounds during the winter vacation. She didn't want to starve to death, so she reduced the calorie content of her diet to 1500 kcal and signed up for a gym. I lost 9 kg in one month ".
- "I didn't like diets. Well I can't sit on it! But I read about the protein diet and decided to give it a try. I wanted to lose 5 kg. I got rid of these 5 kg and at the same time switched completely to a healthy lifestyle, without fried foods, smoked meat, flour products.
- "I wasn't in the gym. I downloaded programs to my phone and did exercises every day. This time coincided with the fasting, so I removed animal foods, flour from the diet. Replaced by vegetables, dried fruits and fruits. I've never felt better or looked this good. "