Ways to lose weight fast. How to lose 10 kg per month?

Excess weight is one of the main problems of modern society. There are many comprehensive approaches that can really reduce weight in a short period of time. Strict techniques focused on nutrition are supported by an accompanying training program.

How to lose 10 kg per month?

An indisputable fact is the statement thatmost of the tips on how to lose 10 kg per month are dangerous to health. . . That is why it is above all important to listen to the opinion of experts in this field, in particular fitness instructors and nutritionists.

It is necessary to develop an integrated approach to the issue of weight loss, a radical overhaul of the existing diet and the inclusion of various physical activities in the daily routine.

There are also general recommendations that must be followed for at least one month. These are the ones that will help you achieve truly sustainable results. They include:

• Sugar and salt should be excluded from the diet. Or their consumption should be reduced to a 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.
• Accelerated calorie burning will begin if you regularly do moderate physical activity.
• Most importantly, you need to eat a healthy, balanced diet with a gradual reduction in calories and portion sizes.

If this approach is followed, health will not be damaged, and the lost weight will have no reason to replenish.

Effective diets for weight loss of 10 kg

The simplest version of the diet, which promotes weight loss of 10 kg, divides foods into allowed and forbidden. If you eat this model and spend at least a few hours a week training, the weight will begin to disappear easily and effectively.

The list of prohibited products includes:

• alcohol;
• fatty dishes;
• salt;
• sugar and all products containing it;
• mayonnaise and sauces;
• spices;
• chips;
• fast food;
• smoked and fried foods;
• soda;
• packaged juices;
• flour products;
• fatty meat.

You will start to lose weight simply by excluding everything that is on the list from your diet. And if you replace it with healthy products, then the process will go even faster.

Healthy foods include:

• skimmed fermented dairy products;
• cooked, stewed, roasted and fresh vegetables (except potatoes);
• lean meat and fish;
• boiled eggs;
• unsweetened fruits;
• unrefined bread;
• various cereals.

Taking these two lists as a basis, you can lose weight without following any diet, even more than a month, without harm to the body.

But there are also special techniques that will give faster results. By following them, you can get rid of extra pounds in 4 weeks.Impressive performance can be achieved thanks to:

Vegetarian diet. . . A characteristic feature is the lack of meat in the daily diet.

In this case, alcohol, coffee and ground pepper are considered prohibited products.

In this case, the daily menu must contain the following products:

• cereals (buckwheat, rice, oatmeal on water);
• steamed, steamed or grilled vegetables;
• boiled eggs;
• Rye bread;
• mushrooms;
• low-fat dairy products;
• olive oil;
• unsweetened fruits.

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

Indicative menu of protein diet:

• breakfast - low-fat fermented milk drink;
• snack - 150 g of 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.

Exercises

The specific goal requires appropriate solutions. In tandem 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 its sagging, as the body loses weight, which is very important in abrupt (one month) weight loss.
• And the second burns fat more efficiently, contributing to the rapid reduction of volumes.

If before you decided to shape your body, your maximum daily load consisted of climbing stairs, it is contraindicated to start exercising abruptly. The body should be warmed before exercise with the help of long walks or light warm-ups. And only then should workouts follow, but no more than 15 minutes in total.

Over time, the load should increase proportionately. The training plan is developed in accordance with where the classes will be held: at home or in the gym.

Women should rely on aerobic exercise, while men are more suitable for strength.which in addition to burning fat, will help build muscle mass.

To become more effective at home, you need to gain weights and dumbbells. Training begins as a warm-up, as push-ups or squats. And it's worth completing stretching classes for proper muscle formation.

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

• throws forward and sideways with dumbbells;
• twisting of the press;
• pushups;
• plank, performed from 30 to 60 seconds;
• squats, including those with a wide stance;
• lifting the pelvis in a supine position;
• lifting the legs;
• "wheel";
• "scissors".

The principles of composing workouts for fitness exercises differ slightly from homework. It is recommended that you use an exercise bike or treadmill only as a cardio workout.

The recommended complex is as follows:

• bench lying upright, on an inclined bench;
• spreading arms with dumbbells in a supine position;
• squats with weight on the shoulders;
• lifting legs in the simulator;
• standing dumbbells;
• lifting fingers on the platform;
• twisting;
• exercises to strengthen the lower back.

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

How to lose weight without dieting?

Not only strict adherence to diets helps to cope with overweight. Visible results can be achieved by following simple rules of proper nutrition.

The main thing is the mandatory reduction of calories in the daily diet. This creates an energy deficit, which consumes significantly more calories than consumed. As a result, the body will be forced to look for an alternative by compensating for the lack of energy by burning the accumulated fat.

In addition to reducing your calorie content, you will need to follow a number of simple rules.:

• reducing the portion size to 200 g and its calorie content to 2000 kcal;
• food intake should occur more often (up to 5 times a day), and breaks last up to 4 hours;
• turn off snacks on TV, computer, book;
• do not orient the last meal at 6 pm, but do it 3 hours before bedtime;
• eliminate "fast" carbohydrates (sweets, starchy foods) from the diet, replacing them with complex (cereals);
• eat fresh vegetables and fruits daily (unsweetened);
• the products used must not be boiled by frying; the ideal option are steamed, stewed or cooked dishes;
• 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).

Daily mode

In addition to following a diet and physical activity, for proper weight loss you need to adhere to a proper daily routine. Rest and recovery play an important role in this regard.

After all, an organism under 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: the breakdown of adipose tissue will be blocked and the loss of extra pounds will stop.

The types of body recovery are simple and accessible to everyone.

You can prevent the production of cortisol by following these conditions:

• healthy sleep that lasts at least 8 hours;
• relaxing treatments such as bathing with oils or sea salt;
• massage or self-massage;
• strict adherence to the training schedule with a mandatory day off;
• long walks in the fresh air.

The daily weight loss regimen should be designed taking into account your biorhythm and typical daily activities. This requires:

1. choose the perfect time to wake up, go to bed and eat;
2. make a plan for physical activity, taking into account the time of their implementation;
3. take time for important tasks;
4. do not forget about free time, which has nothing to do with the weight loss process.

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