Is it realistic to lose 10 kg in a month

Something happened that all women feared throughout the year: 30 days before the holidays, and the figure began to “lose weight” in the summer and remained unchanged. Fitness trainers and nutritionists know how to lose 10 lbs per month (and is that real). Yes, you will have to give up a lot of good things and finally do sports (without fatigue) - but what can’t you do because of a photo in a swimsuit!

This is what your future will look like: six basic rules for effective weight loss

Weight loss without dieting is possible if you combine regular exercise with a proper diet. But you shouldn’t rely on miracle powders, pills and patches. Reviews ensure that the only people who are helped by such funds are their producers, who get rich on women’s trust.

But just changing your diet is not enough -you have to instill in yourself six "iron" rules, which must not be changed in any case.

Competent drinking regime

Every diet insists on a water regime, starting with a strict mono-diet or “bad” diet (French, buckwheat, Japanese diet) and ending with PP.

The essence of the water regime is simple: Drink at least 1. 5 liters of clean water a day. Take cold water from the office refrigerator, buy bottled drinking water (it can also be mineral, but without gas), use water from a home filter.

Important:

  • do not replace water with tea, coffee and compotes (that is, such drinks are not forbidden, but allow yourself only "pampering");
  • the taller and bigger you are, the more water you need to drink - the amount of 1. 5 liters is intended for a lady of average shape, and if you are, say, high, the daily rate should range from 2 liters;
  • drink the first glass in the morning on an empty stomach (drip 2-3 drops of lemon juice or apple cider vinegar there - it will help you "speed up" your metabolism); you need to drink a glass (or at least half a glass) - by no means try to drink a lot of water at once;
  • do not drink with meals - at least an hour should pass after meals.
The girl lost weight in a month on a healthy diet

Healthy food as an alternative to diet

If you don’t want to “sit” on one buckwheat or green apples, you don’t need to, but you still have to abide by the restrictions. You already know what you have to give up: do not cook or buy sweets, fried foods, fatty foods, smoked meats, fast food. Avoid bread, starchy vegetables (potatoes, corn), high-calorie fruits (bananas). Consume sugar-dried fruits and nuts in moderation.

If you can't live without sweets, buy dark chocolate (bitter brut) and treat yourself to 1-2 cubes in the morning.

The easiest way to lose weight is in the summer, when cheap and aromatic vegetables are in abundance and at affordable prices.

And one more thing: visit grocery stores only on a full stomach. So, protect yourself from spontaneous purchases (excess products that are later eaten "through I do not want", so as not to spoil).

Estimated daily calorie loss

For an active life an adult should eat 1800 kcal per day. If the body starts to enter more - the folds on the hips will go away. If you do less (and even sports will be added to you), you will lose weight.

Nutritionists are sure:you will burn one kilogram of body fat if you lose 700 kcal per day(without changing physical activity).

Edit "accounting" for your diet. Write down what you ate today, yesterday, a day ago and what calories you got. Now decide for yourself which parts of the meal should be reduced, which snacks should be discarded, which foods should be replaced with low-calorie ones. Get a monthly weight loss plan.

But: a daily meal of the "poorer" 1200 kcal is considered dangerous!

Daily "iron" routine

  1. Basic meals (breakfast, lunch, dinner) should take place at the same time.
  2. Exercise regularly. If you do not have time for daily exercise, choose 3-4 days a week and do not skip "physical education".
  3. The mode should be followed no matter what. Don’t break it, even if you’re in a hurry at work or your friends invite you to a restaurant for a rich festive table.

Remember: this is temporary, you only need to last a month! Although. . . many get used to this regimen in 30 days and turn it into their routine (delighting their own body).

Movement is not only life, but also harmony

Even if you choose a strict diet, it will not help you lose weight fast. In addition, movement helps keep muscles in good shape and speeds up metabolism.

If you can't work out in a fitness club:

  • make it a habit toshort gymnastic warm-ups(get up from the table every hour and squat, do hand-passings remembering what you learned in school);
  • loveevening walksin the fresh air (a good night’s sleep will be a nice bonus);
  • Replace
  • short trips (1-2 public transport stops) with walking "dashes";
  • oftencleansat home (wiping is an exercise for the shoulder and arm muscles).

Record "start", but don't keep records

At the beginning of losing weight, measure your own parameters with a measuring tape, write down your own weight. You can save the "control" clothes (say, leave aside the pants that are right next to you - they will tell you at the end of the month if your parameters have changed). You can paint.

And after that. . . Forget about losing weight.You don’t need to weigh yourself every 3 hours and sleep in a hug with a measuring tape.Give yourself a mindset: I’ve started a healthy lifestyle that will make me slimmer. And don’t ruin the regime and food.

You can weigh yourself again and measure your own waist only at the end of the month.

Regular sports exercises for a month

Sport is an integral part of your weight loss. No need to spend money on a fitness club subscription and sportswear - you can exercise at home and in your pajamas. The main thing is todo it regularly and diligently, perform each approach clearly, following the rules developed by the coaches:

  • should start with a light warm-up that warms the muscles (thanks to this, the body will get less tired);
  • do not train on a full stomach - and you should not sit at the table immediately after class (stay away from food for about an hour before and an hour after training);
  • drinking clean water during classes is both possible and necessary;
  • basic training duration: 2-3 sets for each exercise (10 to 20 repetitions per series), the interval between exercises is a maximum of 2 minutes;
  • Once the body gets used to the basic load, the number of repetitions and approaches should be increased.

What a warm-up might look like: arm swings, running in place, squats. You can remember something from school exercises. Perform each exercise at least 10 times.

Important: if your body is not adapted to training and if you are in pain, do not exercise every day, but every other day, allowing your muscles to rest.

The exercises described below are suitable not only for women but also for men.

Making a flat stomach

4 types of exercises are suitable for pumping the press. You don’t have to pick just one, make them all.

  1. Body Lifting. Lie on your back with your arms crossed over your chest. Bend your legs at the knees (option for "pro" - lifting, bending at the knees so that they are parallel to the floor). Raise your head and shoulders as high as possible (hold your chin to your chest).
  2. Sidebar. Lie on your side with your elbow. Lift your body straight, holding only your elbow and feet. After standing like that for 30 seconds, change sides.
  3. Twisting(this option is contraindicated in diastase). Lying on your back and bending your knees, keeping your arms behind your head, lift your body and turn it to the right and left. Extend your elbow towards your knee. At the end of each movement, do not lower your back to the floor.
  4. Boat: Lie on your stomach, arms close to your body. Lift straight legs, shoulders off the floor. Lie like this. The arms can be stretched forward.

Elaboration of hips and buttocks

Such exercises will help remove belly and alkali and drive away cellulite. A nice bonus: after a month of training your legs will become lighter, shortness of breath will disappear when climbing stairs.

  1. Gluteus Bridge. Lying on your back (legs bent, standing on the floor), rest your hands on the floor, lift your hips, squeezing your buttocks. Keep your back straight.
  2. Swing backwards at the hip. Place your knees and elbows on the floor (back straight). Straighten one leg, bring it back and up as much as possible. Keep your foot like this, put it back in place. Change legs.
  3. Hip transfer. Lie on your side, rest on the floor with your right hand and bent left leg, stretch your right leg and lift it parallel to the floor, but slightly upwards. Put your foot down.
  4. Correct squats. You’ll be surprised, but you also need to know and squat.

Tightening the arms

Such exercises not only shape the arms, preventing the biceps from hanging ugly, but also help relax the backs of those who like a sedentary lifestyle.

  1. Knee push-ups. Emphasize lying down, leaning on your knees. The arms rest on the floor, slightly wider than the shoulders, below the upper chest. Lift one leg up, pushing off with your hands. In this case, both the abdominal muscles and the buttocks should be tense. If it is difficult to support the weight only with your hands, you can help yourself with a knee.
  2. Rock Climber. Stand in a board with straight arms (back - one solid line without tipping over). Bend one leg, pull it to your chest. Return to the original position. Repeat with the other leg.
  3. Lateral dumbbell lift. Spread your arms out to the sides, bent at the elbows at 90 degrees. Extend both elbows, raising your arms up so that the dumbbells clenched on your palms meet above your head. Return your hands to their original position. Otherwise: beginners can do this exercise without dumbbells.

Stretching: Muscle elasticity, reducing tomorrow's pain

Warming up - start resting after each workout. Such exercises stretch and reshape the muscles, causing the lactic acid that accumulates during exercise to be removed from them.

Meals 30 days

Don't fall for stupid tips that lead you to a hunger strike. Although, it seems, everything is logical: if a person does not eat, he will be forced to lose body fat. But - for now, for now! When the "hunger strike" is over, the organism, frightened by such a metamorphosis, will hasten to store in fat every piece that comes with food, fearing that hard times will soon come again.

Insist on realistic nutritional tips:

  • you must eatfractional(in small but frequent meals);
  • for thirty days, you should not get carried away with mono-diets - it is better to make a balanced menu that includes all the basic food groups;
  • you should eat well (non-fast food containing excess fat, yes - fresh, freshly cooked meals);
  • should be chewed slowly and for a long time, without interfering with reading or watching a movie;
  • , instead of dealing with stress, move on to another “nervous” but not high-calorie habit (squats, cleaning, chatting with a friend, walking).

Nutritionists also adviseto reduce the amount of salt in your diet. Salt retains water in the body (and a lot of toxins), sometimes on the "conscience" of this mineral - and swelling, which means extra numbers on the scales. If you can’t salt soups and meat at all, at least don’t buy salted herring, canned vegetables, purchased vegetable juices, as well as chips (this is a record in salt content).

And one last thing: alcohol stimulates the appetite, so you should give it up (or reduce communication with the "green snake" to a minimum).

Breakfast options

  1. Low-fat cottage cheese sweetened with pieces of banana or dried fruit (in the morning you can afford a small amount of this food rich in carbohydrates).
  2. Low-fat cottage cheese with herbs and daikon (or parsley and tomato).
  3. Portion of cooked "dry" buckwheat, cooked chicken fillet (or skinless leg), a leaf of fresh lettuce or a bunch of arugula.
  4. Buckwheat porridge on water, seasoned with a tablespoon of live olive oil.
  5. Oatmeal with a spoonful of raisins (remember: white raisins are considered less caloric than black ones).
  6. Milk oatmeal with fresh fruit (say peach).
  7. Fat-free scrambled eggs + fresh tomatoes + a slice of black bread and a plate of fitness cheese.
  8. Slice of cereal bread with ham and tomato (can be cooked on an electric grill) + vegetable salad topped with olive oil.

The main principle of a healthy breakfast:carbohydrates. It will saturate your body for a long time, so your stomach will not bother you with the feeling of hunger during work.

These nutrients are found in cereals, fruits, dried fruits. Do not be afraid of the caloric content of such food - by evening the body will consume these calories for energy (the main thing is that the portion is not too large).

First snack

  1. Hard-boiled egg + a glass of vegetable juice (fresh, because there is too much salt in the eggs in the bags).
  2. Mozzarella + tomato + basil (preferably fresh, not dried).
  3. Diet bread with a spread of fresh cheese (cheese can be mixed with herbs, garlic).
  4. Cheese + 2-3 crackers.
  5. Crackers + fresh fruit.
  6. Cereal plate.
  7. Fresh apple (for weight loss it is better to buy green) + a glass of kefir with a little fat.
  8. Low-fat cottage cheese + berries (frozen, but better - fresh).

You shouldn’t skip snacks - such meals help kill the slight feeling of hunger that occurs in the morning. Even if you have chosen an option that you can swallow on the fly, stop and slowly chew your portion.

Lunch options

  1. Beef or chicken liver stewed with onions + portion of buckwheat (without oil) + fresh vegetables.
  2. Lean fish + dry rice + lettuce topped with lemon juice.
  3. Lean soup + black bread + fresh vegetable salad.
  4. Cooked veal with vegetables (to save time, the meat can be stewed with vegetables).
  5. Steamed chicken (without skin) + fresh tomato with feta cheese.
  6. Turkey breast + boiled millet + light salad.
  7. Lean sea fish baked with broccoli. The dish can be supplemented with 1-3 leaves of fresh salad.
  8. Chicken vegetable soup + vegetable salad, dressed in olive oil.

meatshould be served for lunch. This product takes a long time to digest, so it can guarantee you satiety until the evening. But choose only low-fat varieties. If chicken and beef are boring, buy rabbit, kid, river fish or lean sea fish.

Second snack (afternoon snack)

  1. A glass of unsweetened natural yogurt.
  2. A slice of black bread + a glass of kefir.
  3. Hard boiled egg (1 chicken or 2-3 quail) + fresh tomato.
  4. Low-fat cottage cheese topped with a teaspoon of honey.
  5. A glass of unsweetened yogurt + 2-3 edible cereal breads.
  6. Cup of hot green tea + oatmeal.
  7. Fresh fruits (pear, apple, peach, plum).
  8. Black bread + low-fat cheese (same fitness or gaudette, cottage cheese, tofu).

Important: The second snack should not break the stomach. Take a glass not for 250, but for 200 ml.

No matter how much you want to lose weight,sour milk should not be bought with zero, but with a low fat content(1% or even 2. 5%). Nutritionists claim that the amount of calcium that the body absorbs from this dairy product depends on the presence of fat. But this way you have to eat for a whole month!

Dinner options

  1. Portion of stewed veal + salad of any kind of cabbage.
  2. Fish stew + lettuce with lemon juice.
  3. Meat pans (ground beef or pieces, vegetables, cheese).
  4. Protein omelette with low-fat sour cream or milk + fresh tomatoes and green onions (tomatoes and feathers can be served as a side dish or added to an omelette).
  5. Steamed salmon + cooked rice + fresh vegetables.
  6. Grilled hake or other fish fillet for "weight loss" (without oil) + lettuce with soy sauce.
  7. Fish fillet stewed with vegetables + light yogurt.
  8. Paprika stuffed with veal and brown rice + fresh cherry tomatoes with soft cheese and herbs.

Dinner should be light (so that a full stomach does not interfere with sleep). You shouldn't give up.But the last meal should end 3-4 hours before bed.

If you sit for too long and understand that you can't sleep because of hunger, drink kefir. However, hunger will help you cheat a glass of water.