A proven strategy to lose 10 kg in a month and stay slim

There are many stories on the Internet about how intensive training helps to lose weight up to 3 kg in a week. This is indeed possible when it comes to an athlete who knows everything about his body and his reaction to physical activity. However, even in this case, only 50% of what is lost consists of fat. The rest is water, which is excreted along with the glycogen that accumulates in the muscles.

It is also necessary to be aware that along with the fluids and building blocks of the fat layer, toxins and muscle mass will gradually go away. The first will be removed from the body when it is cleansed - that is, if we stop eating everything in a row. The latter will disappear due to improper weight loss. It is in your best interest to avoid this, as the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.

Calm down

We find out how many kg you can lose a month -this is about 4, 000 -5, 000 grams, sometimes up to 7, 000. However, you will not be able to get rid of it if you are constantly stressed. Scientists have proven that strong emotions slow fat loss by promoting the intensive production of cortisol and pregnenolone, hormones that lead to excess weight accumulation and water retention in the body. What to do? Stop fasting and other radical methods that lead to nervous disorders and go back to the previous volume, find ways to deal with negative emotions that really help you - whether it’s meditation, yoga or Latin American dance.

The rate of weight loss per month for weight loss without problems is from 4 to 7 kg. The indicator depends on many factors:

• gender;
• age;
• body weight;
• the presence of chronic diseases;
• other body features.

Yes, the figure is not as large as we would like, but a slow and reliable weight loss that will help consolidate the results afterwards and avoid health problems.

Physical training

According to the AHA, for a healthy lifestyle, adults should do the following amount of exercise or physical activity each week:

• at least 150 minutes a week of moderate intensity cardio, or 75 minutes a week of vigorous cardio, or a combination of both throughout the week
• at least 2 days a week of muscle strengthening or moderate or high-intensity weight training
• those who can afford it should aim for 300 minutes a week of moderate -intensity cardio

Also, it is important to avoid sitting for long periods of time.

For children, the AHA recommends the following:

• Parents and guardians should give enough time to children between the ages of 3 and 5 to run and play.
• Children ages 6 to 17 must receive at least 60 minutes of active play per day.
• Children should aim for intense cardio activity for at least 3 days a week, and strength activity for at least 3 days.

According to the UK National Health Service (NHS), aerobic activity is the most effective way to burn calories. The NHS also states that muscle burns more calories than fat. The resulting increase in muscle mass can help you lose weight.

Moderate intensity aerobic exercise includes:

• water aerobics;
• tennis;
• gardening;
• walk fast.

Intense aerobic exercise includes:

• fast swimming;
• lari;
• Hill climbing;
• aerobic dance;
• jump rope;
• Cycling;
• work hard in the backyard, like digging.

Weight training can build muscle mass, which can speed up your metabolism.

A study published in Current Sports Medicine Report states that just 10 weeks of resistance training can increase a person’s resting metabolism by 7%. Accelerated metabolism leads to increased calorie burning, which can lead to weight loss.

How much can you lose in 2 months

It is impossible to give the only correct answer to this question, because each situation is individual and depends on the state of your figure at the time of the beginning of the weight loss process. However, an approximate figure can be given: if you lose about 1 kilogram a week, then in 2 months you will be 7 kg less, sometimes this figure increases to 9 kg. However, these values are largely arbitrary, because depending on the weight loss method you choose, the extra pounds will make you go faster or slower. How much is really possible to lose weight in 2 months, according to all the rules?

With proper nutrition

The most common way to lose weight is by arranging a proper diet throughout the day. It should include porridge, low-fat yogurt, vegetables and fruits, lean meats in your diet, and in addition, make it a rule not to eat at night. Proper nutrition will help you lose 2 to 4 pounds a month, depending on your metabolism and how much you stick to the menu.

How to build a diet:

1. Have a good breakfast. You can treat yourself to pastries, preferably flavored. Sweets should be avoided altogether.
2. Be sure to arrange a second breakfast consisting of yogurt or fruit.
3. There needs to be soup for lunch. Bread is not recommended.
4. The afternoon snack should consist of a butter -wrapped salad.
5. Dinner was the last meal of the day. Don't eat. Let it be diet meat or fish with vegetables. Avoid fried foods.
6. Before bed, you can drink a glass of kefir or milk.

If you follow a diet

Diets bring results, but choose carefully because not every diet is right for you. In addition, it is impossible to reject food suddenly under any circumstances. Fasting has its drawbacks, which lead to not the best consequences. In general, there is nothing positive in rapid weight loss. It is best to switch to a diet under the supervision of a specialist that will help you go through all stages of the diet with the least amount of discomfort, including a proper exit from it.

When dieting, you do not have to worry about the question of how much you can lose weight in 2 months, but with the problem of maintaining the results achieved - often at the end of the diet, 5-6 kilograms are removed with difficulty. will be back soon.

While doing physical exercise

Another way to lose extra weight is physical activity in the form of exercise. With their help, you can not only say goodbye to excess fat, but also adjust the figure at your discretion: pumping pressure, making the buttocks elastic, tightening muscles, tightening the skin. You can choose a program at the gym or, if you want to do it yourself, on the Internet. Better start with the instructor.

The answer to the question of how much weight can be lost in 2 months with regular physical exercise is encouraging. It is realistic to lose 10 kg in 2 months, but only if you switch to proper nutrition in combination with exercise.

Is it possible to lose 5 kg without dieting?

Experts note that weight loss occurs not only during sudden changes in diet, but only when a person controls his diet and activities. Therefore, it is observed that setting the caloric content of the food consumed leads to less consumption of harmful foods and dishes. Sometimes it is enough not to count the calorie content, but just to record all the food taken. Knowing that any action will be recorded, one is more likely to reject the forbidden bread or cake. To better control the calorie content of the dish, it is recommended to cook at home, skipping restaurant food.

In addition to controlling your diet, you should increase the amount of physical activity. Elevator rides must be replaced with stairs, and roads in cars must be overcome on foot. Your best bet, of course, is to use a gym membership.

It is very important to record all results, both in weight loss and in strength gain.

Adherence to these measures in some cases leads to a weight loss of 5 kg per month. At the same time, the results were fixed for a long time, and the general state of health improved. If within a week, following all recommendations, weight does not fall or increase, and body reserves decrease, it is necessary to change the approach, but it is better to consult a specialist.

Losing weight by 5 kg is an achievable result for both express methods and long-term strategies in the fight against extra pounds. Using any of the proposed reset methods, it is necessary to understand because of which component the scale indicator will decrease. After a holiday with a lot of fatty foods or to activate the metabolism, a fast diet can be used, but for lasting results, it is necessary not only to change the diet, but also to add physical activity to the regimen. Ideally, the diet should be corrected by a doctor, but the person losing weight himself should assess his state of health carefully, wondering if he really needs to lose 5 pounds in the chosen period.

How much can you lose 5 kg

Short-term nutrition schemes provide quick but unreliable results, burning up to 1-2 pounds a day. Longer diet options require endurance and self -control, but help to lose excess weight is almost irreversible. Weight loss options:

• Weight loss express. A fast diet is based on this principle - the body eliminates excess water and salt in 3-10 days. This method requires considerable effort, but in the short term, can cause serious harm to the gastrointestinal tract and cardiovascular system. Weight can return to its previous value in 3-4 weeks.
• Fat burning. A standard diet should be followed for a long time (up to several months), but the results achieved are easier to maintain. Not only is excess water removed, but fat piles as well. These dietary options are best combined with intense physical exercise at home, fitness or cardio workouts.

How Much Weight Can You Lose Safely?

Eating and exercise habits play an important role in safe weight loss.

The CDC states that a person can safely and effectively lose about 0. 5-1 kg a week. Based on this figure, a person can safely lose 2-4 kg in a month.

However, this is only an estimate.

The American Heart Association (AHA) encourages people to be mindful of their goals.

They recommend people start with:

• assess their overall fitness level
• consultation with a physician about how any underlying medical condition may affect their physical activity or diet
• knowing the type of physical activity they enjoy
• set measurable goals

Everyone is different, and reasonable goals may be different, but by keeping those numbers in mind, you can motivate yourself to reach your goals.

Daily regime

Many people ignore the very important thing in the process of losing weight - recovery. If the body does not rest enough, it enters a state of stress, in which the adrenal glands intensively secrete the hormone cortisol. Its excessive amount in the blood slows down metabolism and inhibits the breakdown of adipose tissue. So conceived by nature for self -preservation. Therefore, it is necessary to rest to lose 10 kg in a month. Types of home remedies:

1. Maintain an eight -hour sleep schedule. Before bed, it is advisable to ventilate the room and stop using the appliance for a few hours.
2. Practice not every day, at least one day off a week should be. The best training schedule is their daily frequency.
3. Pamper yourself with a soothing treatment - a warm bath with aromatic oils, sea salt, massage and self -massage.
4. Take a long walk outside the house.

A basic approach to losing weight in 30 days

Naturally, it is impossible to say with certainty how many kg you can lose weight per month without harming the body. But for best results, you need to follow the basic recommendations below.

Daily calorie control

By following these rules, losing weight will be easier than ever. The main rule is to write down everything we eat throughout the day. This allows you to develop discipline and control your hunger, in other words, to distinguish the psychological from the physical.

Training program analysis

The fastest way to lose weight is to increase your cardio intensity. Many do not like such exercises, but they burn large amounts of calories and help fight excess weight. If you do not like running, then use alternatives - cycling, swimming, dancing.

But we must not forget about the muscles that are very helpful in the fight against excess weight, so we also added strength training. They help make the body strong and elastic. You need to start small and regularly increase the intensity and complexity.

Proper nutrition

Not everyone likes a daily calorie count. Also, not everyone has time for long workouts. But everyone has access to the right foods that benefit health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meats (chicken, turkey), fish, which contain useful amino acids. As a snack, we always bring nuts / eggs, sandwiches from whole grain bread with us. The important thing is to consume the required amount of fluid.

Losing weight in 30 days is a realistic goal

First you need to make sure that the goal is realistic. Many of us can lose weight easily in just a month, and on a regular basis, the results can exceed all expectations. Excessive diet and complex exercise do not lead to long -term results, because the body experiences severe stress.

The simple math behind healthy weight loss

You can roughly calculate the number of kilograms that can be lost in 30 days using common math. For example, to lose 500 grams in seven days, you need to reduce the caloric content of the diet by 500-1000 calories per day. But here, too, there are some nuances. Every holiday, important event and brief meeting with friends breaks our routine. You need to focus not on the goal of losing weight, but to get rid of bad habits, increase physical activity.

By combining strength training with free weights and high intensity training, metabolism will increase significantly. With the help of physical activity, it is possible to gain muscle mass, which in the future helps burn calories only during rest. Nutritionists claim that in the case of obesity, you need to lose only 10 percent of your body weight, which increases blood pressure, normalizes cholesterol and reduces the risk of diabetes.

Diet does not work

A rigid diet is called a pendulum, because weight loss is only a short -term phenomenon, all the pounds will return quickly if you continue your old eating habits. But there are also exceptions. For example, patients who have undergone special surgery to shrink the abdomen are able to lose weight faster. There are many cases when such a procedure allowed to lose up to 12 kilograms per month. Often, obesity is the result of an eating disorder.

Plan development

To lose weight and get results in the long run, you need to develop a specific plan and stick to it right to the smallest nuances. For starters, it is best to contact a specialist who will help with this. The nutritionist will develop a proper and balanced diet, and the coach will develop effective exercise.

The main job of a dietitian is to help fight eating disorders such as portion control, sugar intake and unhealthy fats that lead to heart disease and diabetes.

calorie counting

To keep track of the weight loss process, you need to keep a food diary. There is a table of calories and BJU (protein, fat, carbohydrate) products, it is easier to keep track of diet with them

It is important to know the exact weight of the portion to calculate calories correctly. To lose weight and maintain health, you need to consume from 22 to 26 kilocalories per 1 kg of weight.

We multiply the number of calories by our own weight - we get the daily rate. In this case, the body should receive 2 - 3 g of protein per 1 kg of weight, 2 - 3 g of carbohydrates, 1 - 2 g of fat. We multiply the indicator by our own weight, now we can find out how many calories we need to eat each day. Calorie counting is easy:

• 1 g of protein contains 4 kcal;
• 1 g carbohydrate - 4 kcal;
• 1 g fat - 9 kcal.

Without diet: food

Restrictions will be there, but it’s relatively simple and doesn’t contain a strict nutritional grid. Don’t eat 4-5 hours before bedtime: this is the time when calories will either be converted into energy needed for life, or will start to be stored if the body is in a state of sleep. Don’t eat "after six" to lose weight fast, if you go to bed not at ten, but at midnight or later, you don’t need it - so the gap will be huge, you’ll have time to starve before bed and, most likelybig, decided to satisfy your hunger.

The heaviest meal of the day was breakfast. The rest is lighter, and dinner is lighter than lunch. If you are physically unable to eat in the morning (e. g. , due to lack of sleep), don’t force yourself - drink a cup of coffee just like that, without anything, and then a delicious lunch / second breakfast. But don’t "balance out" during breakfast for a refusal to eat properly with chocolate or pastries!

Eat more fruits and vegetables. If you can choose a side dish to be made with meat - pasta or vegetables, say, broccoli, choose the latter.

Drink clean water. Drink a glass of water 10-15 minutes before eating, you will not be so hungry, and you will eat smaller portions.

Don't force yourself to eat! Eat only when you feel like eating. If you need to wash dishes or dishes from the kitchen, transfer the food into a container and leave until the next serving.

Reduce the amount of regular sugar in your tea or coffee by 1 tablespoon of sugar. If you’re going to watch TV, read something, or chat on the Internet, don’t bring food with you. You don’t want to eat - it’s just the habit of chewing something during this activity. After two weeks, if you don’t continue it, it will go away. Pour yourself some water before you sit down to watch or read for the first week, and drink a little to make production lighter.

How to lose 10 kg in 3 months

In addition to the general rules above, there are a few more important things about diet, plate contents, and cooking methods. It is advisable to follow this recommendation not for 3 months, but to take it as a lifelong habit if you want to maintain the results and keep your figure perfect.

Protein, fat and carbohydrates

A calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. The following months, a calorie deficit will not bring results if you do not think about the quality of food. The balance between the main nutrients is what you need to pay attention to for 3 months if you want to have a beautiful body, and not just a small weight. There is a general universal ratio of BJU, but nutritionists advise to do individual calculations. For someone who plans to lose weight without adding muscle, the following conditions are relevant for 3 months:

• Up to 4 g of carbohydrate per kg of net weight.
• Not more than 1 g of protein per kg.
• Up to 1 g of fat per kg of weight for women and up to 0. 8 g for men.

According to this scheme, a person weighing 60 kg should eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These figures do not indicate the weight of the product, but the amount of BJU in it. Over the course of 3 months, as you lose weight, you need to use the food energy schedule to devise an efficient nutrition plan for yourself. However, keep in mind that to lose weight, you need complex carbohydrates, fats - vegetables and animals in half.

Diet

An optimal nutrition plan, with which you can lose weight slowly in a few months and maintain results, focuses on speeding up metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow later, with any errors in the menu, to see an improvement, and a change in taste preferences will help to reject snacks. The basics of the diet are:

• vegetables (especially legumes), greens;
• seafood, fish;
• lean meats;
• grain;
• fruits, nuts.

For 3 months, do not forget about the main rules of this diet:

• Drink clean water.
• Replace coffee with green tea.
• Get rid of sugar sources - it interferes with weight loss.
• Get used to a delicious breakfast.
• Make it a daily habit to eat vegetables.

Menu for weight loss of 10 kg

Compiling a diet for 3 months is based on the list of healthy foods above, an understanding of the unacceptability of frying in oil, and combining protein with complex carbohydrates. That. it is undesirable to serve meat with buckwheat if you do not go to exercise afterwards. When cooking for 3 months, sugar and salt are excluded. Menu:

	Breakfast	dinner	tea time	dinner
Monday	Oats with nuts	Pasta with scallops and boiled tomatoes	Apple	2 boiled eggs, cucumber, a bunch of vegetables
Tuesday	Buckwheat porridge with prunes	Vegetable soup, steamed beef	grapefruit	Protein omelet with vegetables
Wednesday	Cheesecake in the oven	Boiled turkey (fillet), green beans	3 nectarines	Steak trout steak, tomato
Thursday	Rice porridge with dried apricots	Baked flour, cucumber	40 g of cheese, 2 whole grain breads	Bean salad with tomatoes and peppers
Friday	Millet with pumpkin	Chicken fillet soup with vegetables	2 pears	Baked potatoes with herbs
Saturday	Oats with bananas	Roast beef, vegetables	Orange	Roasted zucchini and peppers
Sunday	Cottage cheese casserole	Lentil soup with vegetables	bananas	Pollock with asparagus

Additional Suggestions

Due to the fact that the set of products allowed for use during the diet is still limited, the body suffers from a lack of vitamins and trace elements. Therefore, during the week of active weight loss, it is necessary to include vitamin-mineral complexes in your diet. In addition, when fat is burned, harmful toxins are formed that can cause unpleasant symptoms such as dizziness, nausea, and headaches. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.

The amount of water consumed per day (excluding other beverages) should be at least 1. 5-2 liters.

Don’t forget that any system that aims for quick results requires some preparation. Otherwise, the body may fail, side effects will increase, or damage will follow. Therefore, at least a week in advance, you should gradually remove forbidden foods from the diet and reduce the dose of sugar. When leaving the diet, all this must be done in reverse order. However, to maintain harmony, it is better to reject some foods altogether, or at least limit their amount in the diet. Yes, and physical activity is not worth throwing away.