Losing 10 kg in a month is a real goal, for which there are many ways, but it should be borne in mind that strong weight loss does not always have a beneficial effect on health.
How much can you lose weight without harm to health?
Nutritionists say that it is better to lose weight by 1 kg per week and not more than 4 kg per month, but these are general standards, in reality it is necessary to individually work out a weight loss program and calculate how many calories you need to consume to get rid of excess weight.
Lack of fast diets
The biggest drawback of losing weight fast is that rapid weight gain is possible after ending a strict diet. In some cases, a person gains more pounds, which is even more difficult to shed. To prevent this from happening, it is necessary to gradually lose weight with the consolidation of the obtained result for some time, until the body gets used to the new weight.
How to lose weight in a month
Before starting the weight loss process, you should first tune in to avoid breakdowns. It is best to work out a weight loss program with a nutritionist and trainer, you may need to work with a psychologist.
Losing weight is a complex activity that requires a competent approach.
For a child, losing weight quickly is also undesirable and can adversely affect health, so it is necessary to approach this task with caution. First of all, you need to pay attention to the diet. Weight gain in children and adolescents most often occurs due to poor diet and low physical activity. It is necessary to minimize the amount of sweets and pastries in the diet, exclude packaged juices, fast food, ready-made sauces. In addition, regular physical activity is required - 2-3 workouts per week (swimming, yoga, volleyball, and so on). Diet and lifestyle changes should be introduced gradually and then strengthened.
Diet
First of all, you should work out a competent nutrition plan for weight loss, in which the consumption of sugar, starch, fatty, spicy, salty and canned foods will be minimized, or rather completely excluded. To lose 10 kg per month, you need to eat vegetables, lean meat, skim milk and kefir, fish and chicken breast or skinless diet turkey.
Vegetables play an important role in the loss of extra pounds, suppress hunger, contain a minimum amount of calories, saturate and speed up the metabolism. They can be stewed or eaten raw. Protein is also important for weight loss and can help you lose weight without losing muscle mass. Protein foods support muscle recovery and appetite control. These include eggs, chicken, turkey, lean beef, seafood, dairy and dairy products.
For vegetarians and vegans, lentils, peas, beans, mung beans, chickpeas, tofu, spinach, avocado, oats are suitable as a source of protein. Walnuts (walnuts, hazelnuts, almonds, peanuts, cashews) and various seeds (chia, flax, sesame and others) are great snacks. In addition, healthy carbohydrates are useful for quickly getting rid of unnecessary pounds: wild rice (unpolished and unprocessed), whole grains, wholemeal bread, pasta, flour. A healthy diet based on natural products helps you lose weight in a short time.
Physical activity
To lose 10 kg weight, it is not enough to establish a diet, physical activity is essential that will help accelerate fat burning, prevent skin sagging due to rapid weight loss and maintain muscle tone
You don't have to visit a fitness club every day to play sports. It is much more convenient to do physical exercises at home at a convenient time.
Sleep well to lose weight
Lack of sleep also adversely affects the figure, so you need to take care of sleeping well. It is advisable to sleep at least 8 hours a day and to go to bed no later than 22. 00. Falling asleep late and chronic sleep deprivation slow down the metabolism. They also expose the body to stress, against the background of which there is a need for fatty and unhealthy foods.
Exercises to lose weight quickly
Effectively burn fat with cardio. The Bodyflex and oxysize breathing systems are very popular among those who want to lose weight. In these areas of fitness, exercise relies on proper breathing.
You have to perform them every day on an empty stomach; after a workout, food is not allowed for one hour. The exercises in these systems are static and dynamic. Breathing is performed as follows: on inhalation, the stomach swells, on exhalation, it is strongly pulled towards itself. It is important to count clearly and monitor the correctness of the breathing technique. At first, it is recommended that you try these systems under the guidance of a coach.
Workouts at home
You don't need to work out in a fitness center, you can work out at home. Jogging in a park near your home can be a regular cardio activity. Perfectly improves mood, reduces weight and gives strength to yoga. It helps to harmonize his relationships with other people and with his own body. Yoga doesn't require a lot of space and no special equipment, except for a mat. How much to run and how often to train to lose weight is strictly individual, you should focus on your well-being.
Fast slimming water
Those who want to lose weight must follow the diet. Drink at least 2 liters of water a day. This volume does not include soups, teas, coffees, juices, fruit drinks, compotes and other beverages.
Water effectively cleanses the body of harmful substances and toxins, which simplifies the weight loss process and speeds it up. Hot water washes away fat particles from blood vessels, so it should be drunk a few minutes before and after a meal. In addition, it speeds up the metabolism and helps the body burn more calories. This will allow you to easily lose a few pounds in the first few days.
Water contains no calories compared to other drinks, it makes the skin smooth and supple.
Diet when you leave the diet
There are many effective diets that can help you lose a lot of pounds. You can remove some belly in 3 days or a week if you start fasting, but this is bad for your health if done incorrectly. You can build and look good in 3 weeks, you can get an excellent and long lasting result in a year, but all efforts will be wasted if it is wrong to get out of the diet and start eating everything.
When exiting the diet, it is necessary to ensure that no more than 1400 kcal per day are consumed if the diet has been too strict. Sweets can be eaten in small quantities, no more than once a week. For effective weight loss, you need to eat more fruits and vegetables.
It is better to refuse baked goods and sugar in its pure form. Instead of sugar, you can use honey in the morning or natural syrups - agave, Jerusalem artichoke.
It is necessary to carefully study the labels of products, monitor the naturalness of the composition and the amount of carbohydrates in the composition.
How to consolidate the result
Many are concerned about how quickly and preferably without diets to get rid of excess weight. The process of preserving and consolidating the result is no less important than the weight loss process itself. To keep fit, you need to eat right, drink more water and be constantly on the go. In this case, the person will no longer need diets, he will always be at his best weight.