How to lose weight fast. How to lose 10 kg in a month?

Weight gain is one of the main problems of modern society. There are many holistic approaches that can really help you lose weight in a short amount of time. Rigorous nutrition-focused techniques are supported by an accompanying training program.

How to lose 10 kg in a month?

An indisputable fact is the statement thatmost tips on how to lose 10 kg per month are bad for health. . . That's why, first and foremost, it's important to listen to experts in the field, namely fitness coaches and nutritionists.

It is necessary to develop an integrated approach to weight loss, completely modifying the existing diet and including various physical activities in the daily regimen.

There are also general recommendations that must be followed for at least a month. They are the people who will help you achieve truly sustainable results. Including:

• Sugar and salt should be excluded from the diet. Or their consumption must be reduced to the minimum possible severity.
• Food should be taken often, in small portions, and at the same time.
• To reduce hunger and speed up metabolism, you should drink up to 2 liters of pure water per day in addition to juices, teas and broths.
• The rapid calorie burning process will begin with regular moderate physical activity.
• Most importantly, you need to eat a healthy, balanced diet with a gradual reduction in calories and portion sizes.

If you follow this way, your health will not be harmed, and the lost kilograms will have no reason to add.

Effective weight loss diet for 10 kg person

The simplest version of the diet that promotes weight loss 10 kg divides foods into permissible and forbidden categories. If you follow this pattern and spend at least a few hours a week working out, the weight will begin to fall off easily and effectively.

The list of prohibited products includes:

• alcohol;
• greasy meals;
• Salt;
• sugar and all products containing it;
• mayonnaise and sauces;
• Spice;
• crisps;
• fast food;
• smoked and fried foods;
• sparkling water;
• packaged juices;
• flour products;
• meat.

You will start losing weight simply by excluding everything on the list from your diet. And if you replace it with healthy products, the process will be even faster.

Healthy foods include:

• nonfat fermented dairy products;
• boiled, stewed, baked and fresh vegetables (except potatoes);
• fish and lean meat;
• boiled eggs;
• unsweetened fruit;
• unrefined flour bread;
• cereals.

Taking these two lists as a basis, you can lose weight without following any diet, even for more than a month without harming your body.

But there are also special techniques that will give faster results. Observing them, you can lose more weight in 4 weeks.Impressive performance can be achieved thanks to:

Vegetarian. . . Its characteristic feature is that there is no meat in the daily diet.

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 the water);
• steamed, steamed or grilled vegetables;
• boiled eggs;
• Rye bread;
• mushroom;
• low-fat dairy products;
• olive oil;
• unsweetened fruit.

Protein or Japanese Diet. . . Her diet is based on protein intake. In addition to helping with weight loss, it also helps maintain muscle tone and body shape. And its main principle is considered to be an almost complete restriction of carbohydrates, which are replaced by proteins. Such a diet should be supported by physical activity throughout the month.

Indicated menu of protein diet:

• breakfast - low-fat fermented milk drink;
• snack - 150 g of rice porridge on water;
• lunch - soup with lean broth or lean meat with vegetables;
• afternoon tea - natural yogurt cheese;
• dinner - a portion of lean fish and 2 boiled eggs;
• before going to bed - a glass of fresh orange or apple juice.

Exercise

A specific goal requires appropriate solutions. In parallel with the chosen diet, it is necessary to develop a series of strength or cardiovascular (aerobic) exercises.

• The first choice helps to keep the skin in good shape, preventing the skin from sagging when the body is losing weight, which is very important for visible weight loss (in a month).
• And the latter burn accumulated fat more efficiently, which contributes to a rapid loss of mass.

If, before deciding on body shaping, your maximum daily load includes climbing stairs, then you should not start playing sports suddenly. The body needs to be warmed up before exertion with the help of a long walk or a light warm-up. And only then the exercises should follow, but not more than 15 minutes in total.

Over time, the load must be increased accordingly. The training plan is tailored to the place where the classes will be held: at home or at the gym.

Women should do aerobics, while men are more suitable for strength.which, in addition to burning fat, will help build muscle mass.

In order to make home workouts more effective, weight training and barbells are essential. The session begins with a warm-up, such as push-ups or squats. And it is worth completing classes with stretching for correct muscle formation.

The main complex should include the following exercises, performed in 3 sets with 10 repetitions:

• dash forward and to the sides with dumbbells;
• twists in the press;
• promote;
• plank, done from 30 to 60 seconds;
• squats, including those with a wide stance;
• lift the pelvis when lying down;
• leg lift;
• "a bike";
• "drag".

The training guidelines for working out at the gym are not significantly different from the guidelines for working out at home. You should only use an exercise bike or treadmill for cardiovascular exercise.

The proposed complex is as follows:

• press bench lying, standing, on an inclined bench;
• spread arms with dumbbells in a supine position;
• squat with weight on shoulders;
• leg lift in simulator;
• standing dumbbells;
• raise the toe on the platform;
• twisted;
• Exercises to strengthen the lower back.

The choice of a set of exercises, diets and types of activities must be done individually, taking into account all the characteristics of the organism.

How to lose weight without dieting?

Not only strict adherence to the diet helps to combat overweight. Visible results can be achieved by following simple rules of proper nutrition.

The main thing is the obligatory reduction in the calorie content of the daily diet. In this way, an energy deficit is created, in which significantly more calories are consumed. As a result, the body will be forced to look for alternatives, to make up for the lack of energy by burning stored fat tissue.

In addition to reducing the calorie content, you will have to follow some simple rules.:

• reduce the serving size to 200 g, and its calorie content to 2000 kcal;
• food intake should take place more often (up to 5 times a day), and the break should be extended to 4 hours;
• TV, computer, book snacks are not included;
• do not aim to have your last meal at 6 pm 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 vegetables and fruits daily (no sugar);
• the products used are not cooked by frying; the ideal option is steamed, stewed or boiled dishes;
• it is impossible to completely exclude your favorite delicacies from the diet, but you can eat them in much less quantities and in the first half of the day;
• Stock up on healthy spices (cinnamon, turmeric, paprika, mustard, ginger).

Daily mode

In addition to following the diet and physical activity, in order to lose weight properly, you should adhere to the correct daily regimen. Rest and recovery play an important role in this regard.

After all, an organism under enormous stress can go into a state of stress, which will lead to an increased production of the adrenal hormone cortisol. And this, in turn, will cause the opposite effect: the breakdown of adipose tissue will be stopped and further weight loss will stop.

Rehabilitation forms are simple and accessible to everyone.

You can suppress the production of cortisol by following the following conditions:

• healthy sleep lasting at least 8 hours;
• relaxation therapies such as oil or sea salt baths;
• massage or self-massage;
• strictly follow the training schedule with a mandatory rest day;
• Long walk in the fresh air.

The daily weight loss regimen should be made taking into account your circadian rhythm and daily activities. This requires:

1. choose the perfect time to wake up, go to bed and eat;
2. develop a plan of physical activity, taking into account the timing of their implementation;
3. make time for essential tasks;
4. Do not forget about the free hours that have nothing to do with the weight loss process.

Losing 10 kg in a month with proper nutrition is completely real. The main thing is to outline the desired result and strictly follow the developed program, not forgetting to rest and not go to extremes.