Excess weight often comes completely unnoticed. And only jeans or a skirt that you have not worn for a long time can clearly demonstrate the deplorable state of your figure. Even 10 kilograms can be gained quickly enough without feeling it. But how to get rid of them quickly in one month?
How to lose 10 pounds in a month?
Is it realistic to lose 10 kg in one month or 30 days is a very popular question, especially before national holidays (New Year and March 8) or holidays. It is not easy to get rid of such a large mass in a fairly short time, and it is not very useful for the body. After all, you are giving him serious stress. In addition, rapid weight loss using radical methods often leads to completely opposite results in the future. Namely, getting rid of the excess mass urgently and with great difficulty, then you can return the weight back with incredible ease, and even gain in excess of the previous one.
Nutritionists say that the human body can easily part with 4-5 kilograms in one month, subject to simple dietary rules. But the second 5 kilograms you will have to fight back. But following the necessary recommendations, it is quite possible to lose 7-10 kilograms in a month (this will depend on the individual characteristics of your body).
Please note that during some period of weight loss, your weight loss may stop for a while, despite following all the rules. It’s okay, just keep on dieting and everything will work out.
Start eating fractionally – 5-6 times a day, while remember that the last meal should be no later than 18.00. Breakfast should be the most complete and high-calorie meal. Reduce the amount of food you eat at a time. Your serving should now be about 1/3 of your regular serving.
Eliminate the following foods from your diet:
- bread and flour
- you can have bread, but only before lunch
- sugar and all its derivatives
- you can have a little bitter chocolate or 1 tsp. honey
- everything fat without exception
- can only be no more than 1-2 tsp. olive oil a day to maintain the elasticity of the skin and ligaments
- starch, including potatoes and rice
- rice can only be eaten well soaked and washed
- from drinks you should not use juices, soda, coffee, black tea, milk
- limit salt intake to a minimum
Drink at least 2 liters of clean still water a day and green tea. Eat a balanced diet with protein, fat and carbohydrates in your daily diet. For example: 1% fat cottage cheese, a handful of hazelnuts, broccoli, cucumbers and tomatoes with 1 tsp. olive oil, egg. Or boiled chicken breast, buckwheat porridge with 1 tsp. olive oil, kefir (1%), green tea, green apple and carrots.
Such a varied diet will not let you faint and will not harm the body due to the lack of vitamins and minerals.
It is worthwhile to immediately understand that you will not do with diets and specific menus on the way to achieving the desired result. Various physical activities will have to be added to a limited diet.
It could be a morning run. Morning jogging starts the metabolism, gives a good energy boost for the whole day and loads almost all the muscles of the body, which perfectly helps to burn calories for a long time after the run itself. This is what leads to a decrease in subcutaneous fat. But not everyone can tolerate running.
If your weight is over 90 kg, and you have also cut your usual diet by almost 2/3, then a morning run as an option for additional physical activity will definitely not work for you.
Wellness is perfect for less trained people – in common people it is “a sport for the lazy”. To it should be added such procedures as cedar barrel, infrared sauna, Finnish sauna, water aerobics. And a daily 30-minute charge is a must.
Ladies who are more physically prepared will benefit from a gym, fitness, intense dance classes, and a treadmill. At the same time, you need to go in for sports at least three times a week, and do an elementary twenty-minute exercise every day.
With strict adherence to the recommendations and great faith in yourself, you can prove to everyone who doubts that losing 10 kilograms in a month is not a miracle or a publicity stunt at all. This is just a systematic approach, multiplied by iron willpower.
Also interesting to read: Dr. Gavrilov’s diet.