Are you dissatisfied with your figure due to being overweight? Want to wear smaller clothes? There is no problem in this, as everyone can lose weight, the main thing is to seriously take this process responsibly. In order not to harm the body, you can lose no more than 10 kg in a month.
How realistic it is to lose 10 kg a month
A large number of "weight loss" dubious results like losing 10 kg a month, but in vain! After all, this is not only real, but also quite simple. You do not have to starve, follow a strange diet, take suspicious pills, or exhaust your body with physical activity. Enough to read this article carefully, follow all the recommendations and, of course, have a purposeful attitude.
This method of weight loss is very popular and has been proven by real people. But you should not be fanatical with this and continue to lose 10 kg per month. This can lead to serious health problems. It is enough to use this method once, and then give your body a break from extreme changes for at least a few months, trying to maintain the results obtained and not crumble.
Should you lose weight altogether?
Let's find out in advance what your body needs to lose weight. To do this, take a closer look at yourself:
- Any physical activity (even climbing stairs) makes you dizzy, short of breath and sweating a lot.
- After a hearty meal, you feel drowsy, and after a snack you always feel completely tired or relaxed.
- Late at night, you definitely dive into the fridge to grab some cake or sausage before bed.
To ensure that the excess weight is still there, you need to calculate your weight and identify the excess weight.
Once you are convinced that you are overweight, you can move on to the next level - learn the basic rules of losing weight.
Basic diet rules for a month
People who are overweight do not always follow a diet, are prone to high stress and do not limit the consumption of unhealthy foods. Many are happy to reconsider their diet, but only those who do not know where to start. To do this, you need to gather all your wishes vigorously and follow the following rules:
- Avoid salt and sugar altogether. This is very difficult, as salt-free food is not very tasty. But for the sake of results, you can last 1 month. Easier with sugar, can be replaced with honey.
- We completely exclude potatoes, bread (except crackers), fat, fried from the diet.
- We prioritize vegetables and fruits.
- No sweets are allowed (ice cream, jam, cake, chocolate).
- Without soda. You can drink mineral water, just without gas.
- You must not drink alcohol.
- Do not use hormone medications.
- No semi-finished products.
- No spices.
- Any meat can only be eaten boiled and lean.
- Eat low-fat sour milk every day.
- For breakfast, you can eat cereals (except rice and semolina).
- Drink 1. 5 liters of clean water a day.
- The last meal must be at 19: 00.
- If you still feel hungry between meals, you can eat some nuts or dried fruits.
- Easy to combine diet with light physical activity.
Psychological attitudes towards diet
To lose weight, you must strictly adhere to the rules of weight loss, and this is not uncommon for the body, which causes frequent damage. That is why you not only have the desire, but also to mentally prepare for this difficult process. Usually the psychological preparation point is not given attention, given the useless waste of time, but in fact, the psychological attitude towards diet is considered to be the main stage.
A month is a long period and it is important to understand that in a week your figure will not change, significant changes will start from around 23 days of moderate diet and physical. load. It is important to consider the following:
- You do not have to judge your shape by looking in the mirror every day - you will not see anything. To do this, you need to take a picture of yourself with a swimsuit before losing weight, and then a month later take another photo. Then the results will be visible.
- For more effective motivation, you should buy a scale and check your progress once a week.
- Those who try to lose weight using this method, follow all the instructions, successfully lose 10 kg (+ - 2 kg). So it goes without saying that you are definitely not going to succeed. They can - and you can do it.
- Buy a cheaper item 1 size smaller and try it out this month. You will definitely realize that every week you feel more comfortable in it.
- Collect pictures of people before and after losing weight on your dad (there are quite a few pictures on the Internet). And watch them every day and get inspired. Everyone can do it.
Keep in mind. Weight 10 kg in 30 days may not be lost, it all depends on the body. Someone lost 2 kg more, and someone less. If at the end of the month you have lost less than 7 kg, then the diet can be improved for another 1 week. The results will definitely stand out.
You do not have to be overly strict with yourself and spend your body on hunger. You just have to choose foods that are tasty and low in calories. The menu should vary, with proper drinking rules. You can change the type of diet every week, thus making your diet more complete. But remember, this diet should not make you hungry, contain drugs, or be monotonous. For example, study (or use) a 1-week diet regimen:
- Breakfast. Pumpkin porridge with apples and grapefruit, seasoned with natural yogurt, roasted milk or kefir.
- Second breakfast. Two loaves of bread, a glass of unsweetened tea and a slice of low-fat cheese.
- Lunch. Soup from cabbage or borscht, without potatoes, fat and fried.
- Afternoon snack. Apples / bananas and a glass of lean kefir.
- Dinner. A slice of steamed fish and vegetable salad without oil or mayonnaise.
- Breakfast. Wheat flakes (2 tbsp), moistened with low-fat milk, and an apple.
- Second breakfast. A glass of green tea with a slice of lemon, croutons and a slice of cheese.
- Lunch. Peanut soup and 2 boiled eggs.
- Afternoon snack. Grapefruit and a glass of kefir.
- Dinner. Low-fat cottage cheese 150-200 grams, a glass of kefir and an apple.
- Breakfast. 2 boiled eggs, a glass of tea.
- Second breakfast. Natural mussels, filled with 1 glass of roasted milk.
- Lunch. Vegetable soup with beans, tomato salad and cucumber (you can pour kefir and add a little crushed garlic).
- Afternoon snack: an apple and a glass of yogurt.
- Dinner: 200 grams of boiled chicken fillet, 1 egg and cabbage salad.
- Breakfast: a glass of orange juice, croutons.
- Second breakfast: muesli with milk.
- Lunch: pumpkin soup, two boiled eggs, a glass of green tea and a green salad.
- Afternoon snack: green apples.
- Dinner: steamed fish cake, 2 tbsp. spoons of boiled buckwheat, a glass of fermented roasted milk.
- Breakfast: a glass of kefir, cereal muesli with the addition of 1 teaspoon of honey, you can pour kefir.
- Second breakfast: Rusks with tea.
- Lunch: chicken broth with a piece of chicken, 2 boiled eggs, cucumber salad.
- Afternoon snack: a handful of dried fruit and a glass of fermented roasted milk.
- Dinner: a glass of kefir, 200 grams of cottage cheese and a handful of raisins.
- Breakfast: a glass of yogurt, muesli.
- Second breakfast: 3 tablespoons of boiled buckwheat with milk.
- Lunch: boiled chicken balls (3 seeds. ), a glass of green tea with lemon and 1 apple.
- Snack: orange.
- Dinner: boiled turkey, vegetable salad with spinach.
- Breakfast: tea and crackers.
- Second breakfast: skipped every Sunday.
- Lunch: boiled chicken breast (200 grams), vegetable salad.
- Lunch: we miss it every Sunday.
- Dinner: a piece of boiled beef, a glass of roasted milk and a carrot salad with raisins.
Exercise a lot during the diet
Adhering to a diet in combination with exercise provides faster and more reliable weight loss. With rapid weight loss (in our case of 10 kg per month), a slight sagging of the skin in the affected area is possible. Sports activities will help avoid this unpleasant phenomenon.
No need to visit the gym. Enough to do a little exercise at home. And losing weight will not only make physical beauty, but also improve health.
The following sports can be referred to as dietary supplements:
- is easy to run;
- roller skate or ice skating;
- cycling or exercising;
- strengthens the press;
- morning exercise.
Any of the above loads must be given at least 40 minutes.
In order for the monthly diet to be more effective and have permanent results, not temporary, it is also necessary to introduce procedures that increase the effects of weight loss into the regimen:
- Bath or sauna.Significantly improves blood circulation, removes excess water, waste and toxins.
- Mandi.Calm, normalizes the nervous system, helps relax. It is better to take a bath with sea salt, essential oil or citrus infusion. They help repair the skin, provide elasticity.
- Bandage.This assumes the use of regular linked movies. The problem areas of the body are wrapped in several layers. This creates a greenhouse effect that breaks down and removes fat.
Weaknesses to lose weight
Losing weight with a large number of kilograms has its consequences and shortcomings. In our case, you risk your health. The following defects are noticeable:
- Avitaminosis, which will be accompanied by brittle nails and hair. Strengths will disappear, strongest weaknesses and mood swings will come.
- Disorders and disorders of the gastrointestinal tract.
- Deterioration of chronic disease.
- Reduces immunity.
If the above health problems start to appear in the first weeks of weight loss, then you should stop everything and see a doctor.
Contraindications to weight loss
Losing weight is a great stress for the body and can be accompanied by negative consequences for it. Therefore, it should be remembered that not everyone can lose 10 kg in a month. We list those who are unwanted weight:
- Children under the age of 16 are not allowed to lose weight on their own. The exception is a diet specially selected by the doctor.
- It is not recommended to lose weight without the knowledge of a doctor for people over 55 years of age.
- It is strictly forbidden to diet for people who do not need it at all.
- Pregnant and breastfeeding women.
- People with mental health problems.
- People suffering from alcoholism or drug addiction.
Useful tips for weight loss
Before starting to lose weight, consider what you can not do while losing weight:
- Take medications that help you lose weight quickly. This also includes special ingredients, tea, supplements.
- Hunger. If you refuse to eat, you risk damaging your health. Moreover, it has long been proven that with increasing hunger, the human body begins to store fat at an active rate. And you will definitely not be able to lose weight fast.
- Try an unusual diet, drink suspicious cocktails, or use questionable methods (such as baking soda).
Next, let's move on to some useful tips that will help you lose 10 kg in 1 month:
- Before and during the diet, you should start taking vitamins. You can buy a strong vitamin complex at any pharmacy.
- Less stress, more sleep.
- Movement is life. Stop using the elevator and walk instead of driving.
- Get more physical activity. A swimming pool, gym or workout at home is the key to successful weight loss.
Watch out!Losing 10 kg a month is considered a big and dramatic indicator. In some cases, this can affect health. It is best to see a doctor before losing weight.
- First comment:"I have long dreamed of losing 10 kg, but for me this amount is unrealistic. And the weight continues to increase slowly. There are momentswhen I could not see myself in the mirror, and then I took my courage and went on a diet. It was difficult. Although the diet was considered nutritious, it was difficult for me. I wanted to eat all the time. At 3 weeks, I started to feel better, and my appetiteMy diet subsided. A month later, I lost 11. 5 kg. This is my record. But I am still far from my ideal weight. I will try to maintain the results. Six months later I will repeat this diet again ".
- Second comment:"I got married five years ago. I weighed 75 kg. During the marriage, he ate +20 kg. Health began to slacken, I no longer attracted my wife. I was sweating withI decided to lose weight. I would not say that it is difficult, the desire to lose weight under the belt. I am very happy with the result, I have lost exactly 10 kg in a month ". zxli>
- Third comment:“I am 18 years old and weigh 70 kg. Mom fed me all my childhood and did not receive a proper healthy diet or nutrition. Stand fries in butter with chicken, sausage, pork tenderloin. And I always wanted to be beautiful and slim. When I entered university, I left my parents and tried to lose weight. I succeeded! I lost 13 kg. Young people began to notice me. ".
Losing weight is a very difficult process that requires attention, patience and confidence in your achievements. Thanks to a properly chosen diet and a group of physical activities, you can lose up to 10 kilograms in a short time. The main thing is to properly adapt to the results and consult an expert in advance.