Excess weight is one of the main problems of modern society. There are many comprehensive approaches that can actually reduce weight in a short amount of time. Strict nutrition-focused techniques are supported by an accompanying training program.
How to lose 10 pounds in a month?
An indisputable fact is the statement thatMost tips on how to lose 10 pounds a month are dangerous to health. . . This is why, first of all, it is important to listen to the opinion of experts in this field, especially fitness trainers and nutritionists.
It is necessary to develop a comprehensive approach to the issue of weight loss, the radical revision of the existing diet and the integration of various physical activities into the daily routine.
There are also general recommendations that should 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. Τους their consumption should be reduced to the critical minimum.
- Food should be taken regularly, in small portions and at the same time.
- To reduce hunger and speed up metabolism, you should drink up to 2 liters of clean water daily in addition to juices, tea and broths.
- Rapid calorie burning will start 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 size.
If this approach is followed, health will not be harmed and the pounds that fall will have no reason to be replenished.
Effective weight loss diets for 10 kg
The simplest version of a diet that promotes weight loss by 10 kg divides foods into allowed and forbidden. If you eat according to this model and devote at least a few hours a week to training, the weight will start to disappear easily and effectively.
The list of prohibited products includes:
- fatty meals;
- sugar and all products containing it;
- mayonnaise and sauces;
- fast food;
- smoked and fried foods;
- Sparkling Water;
- packaged juices;
- flour products;
- fatty meat.
You will start to lose weight simply by excluding everything on the list from your diet. And if you replace it with healthy products, then the process will go even faster.
Healthy foods include:
- non-fat fermented dairy products.
- boiled, boiled, cooked and fresh vegetables (except potatoes).
- lean fish and meat;
- boiled eggs;
- sugar-free fruit.
- raw flour bread;
- various cereals.
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 special techniques that will give faster results. By observing them, you can get rid of extra pounds in 4 weeks.Impressive performance can be achieved thanks to:
Vegetarian diet. . . Its characteristic feature 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 daily menu should contain the following products:
- cereals (buckwheat, rice, oatmeal in water).
- steamed vegetables, steamed or grilled vegetables.
- boiled eggs;
- Rye bread;
- low fat dairy products.
- olive oil;
- sugar-free fruit.
Protein or Japanese diet. . . Her diet is based on protein intake. In addition to helping you lose weight, it helps maintain muscle tone and body shape. And its main principle is considered to be the almost complete restriction of carbohydrates, which are replaced by protein. Such a diet should be supported by physical activity throughout the month.
Indicative menu of protein diet:
- Breakfast - a low-fat fermented milk drink.
- snack - 150 g rice porridge in 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.
A specific goal requires appropriate solutions. 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, preventing it from relaxing as the body loses weight, which is very important with a sudden (in a month) weight loss.
- And the second burns fat accumulations more efficiently, contributing to the rapid reduction of tumors.
If, before you decide on body shaping, your maximum daily load was climbing a ladder, it is contraindicated to start abrupt sports. The body should be warmed up before exercise with the help of long walks or light warm-ups. And only then should training follow, but not more than 15 minutes in total.
Over time, the load should increase proportionally. The training program is developed according to where the lessons will take place: at home or in the gym.
Women should rely on aerobic exercise, while men are more suitable for empowerment.which in addition to burning fat, will help build muscle mass.
To make homework more efficient, you need to gain weights and dumbbells. The workout starts as a warm-up, such as push-ups or squats. And it is worth completing stretching classes for proper muscle formation.
The main set should include the following exercises, performed in 3 sets with 10 repetitions:
- falls forward and sideways with dumbbells.
- twist in the press;
- push ups;
- board, running from 30 to 60 seconds.
- squats, including those with a broad stance.
- raise the pelvis while lying down.
- leg lift;
- "a bike";
- "pair of scissors".
The principles of training for fitness in the gym are slightly different from the home ones. It is recommended to use an exercise bike or treadmill only as a cardio workout.
The proposed complex is as follows:
- bench press lying, upright, on a sloping bench.
- extending the arms with dumbbells in the supine position.
- squats with weight on the shoulders.
- leg lift on the simulator.
- upright dumbbells;
- lifting the toes on the platform.
- exercises for strengthening the back.
The choice of a set of workouts, diets and types of activity must be made individually, taking into account all the characteristics of the organism.
How to lose weight without dieting?
Not only sound diet but his alertness and dedication too are most required. Visible results can be achieved by following simple rules of proper nutrition.
The main thing is the mandatory reduction of the calorie content of the daily diet. This creates an energy deficit, in which significantly more calories are expended than are consumed. As a result, the body will be forced to look for an alternative, compensating for the lack of energy by burning the stored adipose tissue.
In addition to reducing your calorie intake, you need to follow a number of simple rules.:
- reduction of the portion size to 200 g and the calorie content to 2000 kcal.
- Food intake should be more frequent (up to 5 times a day) and breaks lasting up to 4 hours.
- exclude snacks on TV, computer, book.
- Do not orient the last meal at 6 pm, but do it 3 hours before going to bed.
- Remove "fast" carbohydrates (sweet, starchy foods) from your diet, replacing them with complex (cereals).
- eat fresh vegetables and fruits daily (no sugar).
- the products used should not be cooked by frying. the ideal choice are steamed dishes, boiled or boiled.
- It is impossible to completely exclude your favorite delicacies from the diet, but you can eat them in much smaller quantities in the first half of the day.
- stock up on healthy spices (cinnamon, turmeric, paprika, mustard, ginger).
In addition to diet and physical activity, for proper weight loss, you need to follow a proper daily routine. Rest and rehabilitation play an important role in this regard.
After all, an organism that is subjected to colossal 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 cause the opposite effect of the desired: the breakdown of adipose tissue will be blocked and the loss of extra pounds will stop.
Types of body rejuvenation are simple and accessible to everyone.
You can prevent cortisol production by following these conditions:
- healthy sleep lasting at least 8 hours.
- relaxing treatments such as bath with oils or sea salt.
- massage or self-massage;
- strict adherence to the training program with a mandatory day off.
- long walks in the fresh air.
The daily routine for weight loss should be done taking into account your biorhythm and your typical daily activities. This requires:
- choose the perfect time to wake up, go to bed and eat.
- make a plan of physical activity, taking into account the time of their implementation.
- take time for basic tasks.
- do not forget the free hours that have nothing to do with the weight loss process.
Losing 10 kilos in a month with proper nutrition is absolutely real. The main thing is to describe the desired result and strictly follow the developed program, without forgetting the rest and do not go to extremes.