Losing weight as quickly and more as possible is one of the main tasks of the "fairer" sex who strives to improve. To become the owner of a luxurious figure, girls are ready to take the most radical measures. Exhausting hunger strikes often end in tragic results, girls acquire a pale complexion and variousdiseases. And it is important to understand: you need to lose weight gradually, you need to know certain rules in order to get the desired result. Today we will talk about how to lose weight in a month (30 days) without harming your health. The task of losing 10 kg per month at home is classified as an extreme task and means a hugestress on the body.
Dreaming of losing weight but afraid of health problems? Losing kilos in 4 weeks without negative consequences is quite possible if you correctly combine physical activity and proper nutrition. An integrated approach and motivation will help you shed those hated pounds without straining your body.
Tips on how to achieve results minus 10 kg in 30 days
The task will be easy for women aged 16 to 50 who are overweight by more than 20 kg. However, people with acute and chronic diseases, as well as lactating and pregnant women, should not lose weight so quickly. If you follow the recommendations, you can easily lose weight in 4 weeks.
First, you should know: the number of calories consumed should be less than burned. Otherwise, fat deposits will begin to accumulate. As the body begins to burn the existing fat, your body contours will become more attractive. Do you want to lose exactly 10 instead of 3? Maintain a negative balance.
Second, don't try to starve yourself. A strictly limited diet for 1 month will cause a lack of nutrients in the body, which will disrupt the functioning of many systems. And you will not be able to maintain a rigid rhythm for long. Then the weight lost will double back. 10 kg to walk away unscathed is much more valuable than 15 that will quickly come back with more.
You have to choose a diet that works for you. The easiest way to effectively lose pounds in 4 weeks and not stop the diet is to reduce the nutritional value of the diet and increase the calorie intake. Exercise and proper nutrition will do most of the work, resulting in improved well-being and self-esteem.
Third, don't forget to take vitamins. In order to achieve the goal within 4 weeks, you will have to follow a diet, the body will not receive all the necessary substances and trace elements. This factor will affect your health, well-being and appearance.
Fourth, sports should become an integral part of your life. When you start losing weight quickly, your skin won't have time to adjust to you. As a result, it can lose elasticity. To prevent this from happening, the body always remains young and fit, physical activity is required. You should not limit yourself to sports for 30 days or two months, make physical activity a regular part of your daily life.
Harmless weight loss should occur without medication. Forget the advertisements of "magic" pills that promise amazing results. Most nutritional supplements without a diet do not help you lose weight at all and can cause serious damage to the body.
The main mistakes of those who want to lose a lot of weight
Why do some manage to get rid of extra pounds easily and without harm, while others exhaust the body without any benefit? If you are interested in the question of how to lose 10 kg per month without harming your health, first try to learn from other mistakes. Losing weight is hindered by many habits and actions that we repeat with enviable regularity, which negatively affect not only our appearance, but also our health.
One of the most common mistakes is drinking too little water. It is necessary to drink a lot of pure water that does not contain sugar or other additives. This liquid cleanses the body and improves the functioning of all human organs and systems. If you drink little pure water, the body will gradually become poisoned with harmful substances, which should be removed together with the liquid you drink. Water flushes out toxins and waste from the body, which interfere with the proper functioning of the organs and thus with slimming.
There are even diets designed to lose weight without compromising health on the water. There are many options for such diets, but in general, their meaning boils down to one thing: every day, during a certain period, for example, half an hour before a meal, you need to drink a glass of water. Many people praise such systems for their efficiency.
It is widely believed that the body needs at least two liters of clean water per day for normal functioning. Tea, coffee, carbonated drinks, juices and especially various soups do not belong here. Those. In addition to other liquids, a person needs 8 glasses of water every day. However, more and more information is emerging that this number is greatly exaggerated. You should not drink several liters of water if you drink more than one cup of coffee or tea every day. The volume of water drunk should be at least one liter, and for those who want to lose weight, increase the norm to one and a half - two liters. It is better to reduce the number of cups of tea and coffee you drink. Sweet drinks will have to be forgotten for a while. Only clean water accelerates the metabolism.
What should you drink to lose weight?
- Clear water
- Green tea
- Herbal tinctures
- Sometimes you can afford unsweetened compotes and fruit drinks
Eating after 6 p. m. is not the best way to lose weight. However, this number is quite arbitrary. If you go to bed late, the long gap between dinner and breakfast will only slow down your metabolism. There is a well-known rule: do not eat for four hours before leaving for the kingdom of Morpheus. In this case, dinner should be light and low-fat. In the evening, the digestive processes in our body slow down, a person is less active at this time of the day, he simply does not use the accumulated calories before going to sleep. Energy obtained with food, but not used up, will eventually turn into fat. If the feeling of hunger persists even after a light dinner, you can drink a glass of kefir an hour before going to bed.
Another serious mistake that prevents you from losing weight without harming your health is the wrong sleeping pattern. If a person does not get enough sleep, he will be in a bad mood, which may even lead to the desire to eat something sweet or unhealthy. Lack of sleep also makes us less active, which in turn hinders weight loss.
Rules for losing 10 kg in 4 weeks
Oddly enough, to lose 10 kg without harming your health in 1 month, you need to eat often. The main question here is: what and in what quantities to eat, and what should be given up. It is clear that junk food and fatty foods do not really help you lose weight. But you shouldn't just "sit" on celery. Of course, the main focus should be on fresh vegetables and fruits, eating grains and lean meat. If, for example, you really want a meatball, you don't need to deny yourself. It's better to steam it, and use fresh vegetables as a side dish, andnot fried potatoes.
The advice of nutritionists boils down to the fact that you need to eat about 5 times a day, but in small portions. Use vegetables, fruit, some nuts or dairy products as snacks between main meals instead of sausage sandwiches. The most caloric meal should be lunch. Don't eat simple carbs for breakfast or you'll crave something sweet throughout the day.
How to lose 10 kg per month without harming health at home? Give priority to protein food, do not abuse carbohydrates and fats.
In this case, it is necessary to monitor the calorie count, it is necessary to spend approximately 10% more energy than is obtained with food. Unfortunately, in order to lose 10 kg per month without harming health, the menu should not contain sweet and starchy food. If you do not have the strength to completely give up buns and sweets, try to reduce their consumption to a minimum and only during the day.
What to eat first:
- Non-starchy vegetables
- Fruits except grapes and bananas
- Lean meat: turkey, chicken, rabbit, beef
- Fish and seafood
- Whole wheat bread
- Milk and fermented milk products
Many people are interested in the question of how a teenager can lose 10 kg in a month without harm. Such weight loss is really possible, but you need to follow a few rules so as not to harm the growing body.
Diet menu, how to lose 10 kg in a month
By changing your diet, you can completely change yourself. It is extremely important to choose a diet that will help you lose 10 kg per month (in 4 weeks). To create a personal diet, you must follow these rules:
- Drink at least 2 liters of water a day. Remember that it must be water, not tea, coffee or other beverages. By the way, carbonated drinks are completely excluded from your diet.
- Fast food, fatty and salty food, baked goods, alcohol and various sweets are not your friends. You need to forget about such "goodies", otherwise you will not be able to achieve your goal. Such a nutrition program (30 days without fast food) has a positive effect on the whole body.
- If you tolerate drinking regimes, a diet based on liquid food intake only is suitable. If you are sure that the liquid will not cause a feeling of satiety, choose diets that do not have drinking days.
- When choosing a diet, carefully study the daily menu and the foods used in it. If there's only one food you can't tolerate, don't try this diet.
- Constantly control your appetite, eat when you really feel hungry. You can lose weight only by making an honest agreement with yourself: when you really need to eat, and when you just want treats or are nervous.
What should you eat to reach your goal? Give preference to the "right" products, those used by PP lovers. The diet should include large amounts of fruits and vegetables, lean meat (poultry, veal, rabbit, beef), fish and seafood. Food should be steamed, baked in the oven or friedon the grill.
You can create an individual diet to get rid of kilograms in 30 days without fasting. This method is suitable only for those people who can limit themselves and do not feel sorry for themselves. Do you have goodwill? Option for you.
You need to have carbohydrates for breakfast. It can be porridge, whole grain bread, vegetables or fruits. Small amounts of fat and carbohydrates are allowed. Porridge with honey is an excellent choice. A serving size is no larger than the size of your palm. Do not forget to drink a glass of water with a slice of lemon 30 minutes before breakfast.
Lunch - boiled, steamed lean meat or fish with porridge or stewed vegetables, light soup. Remember: you have to eat protein first, and only then carbohydrates.
Dinner is light and should consist of protein. Low-fat cottage cheese or kefir, eggs, orange.
Follow the correct schedule throughout the day: eat at approximately the same hours, which is very important for successful weight loss. Don't forget about snacks. Between the main meals, you can eat vegetables or fruits, some nuts or dried fruits, low-fat kefir or cottage cheese. The more you eat, the more important it is to watch your total calories and eat small portions.
Losing weight while controlling your appetite is easy if you use a few tricks. Instead of dessert, brush your teeth (signal that the meal is over), eat while standing, choose cool-colored dishes (they are calming and not associated with food), dine at dusk and sit at the table in formal clothes. (the process will become more measured). Dark chocolate will also help you lose weight: 2-3 slices will relieve the desire to snack.
In general, the recommendations for women and men are about the same. Of course, there are certain features of male weight loss, but the basic principles of weight loss without hunger strikes and harm to health are the same for both sexes.
Minus ten kg per month through sports
Remember: proper nutrition and adherence to even the strictest rules without active physical activity will not give the desired result. It is not necessary to abuse physical activity, if the body is not used to long-term training, training should start small. If you are active in sports, it will be quite easy to achieve what you want in 30 days without fasting, but proper nutrition cannot be canceled. You can lose weight in a delicious, healthy and beautiful way!
When planning physical activity, take into account your availability and physical characteristics. It is better to do sports every day, alternating small loads with medium ones. Try to avoid excessive stress to avoid injuries and strains. Take care of your health!
Prioritize running and stretching in the morning, this type of exercise will not only help you move your body, but also give you energy for the whole day. Alternate strength training and cardio in the evening. You can do yoga or stretching on your rest days. It is better to make an individual training plan with a specialist. Just 1-2 hours a day and after 4 weeks you won't recognize your body!
There are many ways to exercise to lose 10 kg: you don't have to exhaust yourself on the treadmill. Especially if you don't like to do it and the mention of running makes you cringe. Choose a set of exercises that you like. Now on the Internet you can find many instructions on how to perform various exercises: calanetics, dancing, zumba, etc.
If you enjoy exercise classes, sign up with a trainer. It will be useful to shake off old times and go to the sports department. A gym membership will be the best ticket to lose 10 kg, because the general exercise is motivating and uplifting. The first successes you can observe on the scales will make you want to exercise more and more.
Losing weight without dieting and harming your health should not be a boring process that requires constant self-control. The process of losing weight should become an interesting, gambling game, in which the winnings are a slim figure and a great mood!
Can you do without sports?
How to lose 10 kg per month without doing sports without harming your health and is it realistic? In fact, it is definitely possible, but you cannot do without physical activity. If you lose weight without exercise, the process of losing excess weight will take a long time. Also, the skin will become loose and hang because 10 kg is a big weight loss. A person without excess fat folds, but with very loose skin, can hardly be called slim and attractive.
What if you want to avoid training, but still have a nice, toned figure? Replace exhausting workouts in the gym with pleasant brisk walks. The method is more pleasant, because it is relevant both in summer and winter, the most important thing is to dress properly so as not to catch a cold. It is favorable to walk such long distances with rhythmic music. It is important not only to "walk", carefully examining the local beauty, but also to walk quickly. A forest or a park is perfect for such a walk.
Menu table for a week to lose weight 10 kg per month
When creating a nutrition plan, it is sometimes difficult to organize the acquired knowledge and understand what to eat at each meal. We offer an approximate daily menu that can be followed throughout the month. The abundance of protein food will prevent the feeling of hunger, and adding fruits to the diet will make the menu more interesting.
| Days | Breakfast | Lunch | Dinner | Afternoon snack | Dinner |
|---|---|---|---|---|---|
| Monday | Oatmeal, grapefruit | curd | Salmon with vegetables | Yogurt | Boiled chicken, vegetable salad |
| tuesday | Sandwich with rye bran bread | Apple | Fried rabbit, stewed eggplant | Kefir | Fried fish with vegetables |
| Wednesday (fast day) | curd | Kefir | curd | Kefir | curd |
| thursday | Buckwheat, fresh berries | Yogurt | Steamed fish | Grapefruit | Vegetable stew |
| friday | Oatmeal, mixed nuts | curd | Celery soup | Kefir | Chicken breast, vegetable salad |
| saturday | Sandwich from whole grain black bread with tomato and herbs, egg | Yogurt | Fried mackerel with ginger | Apple | Cheese stew |
| sunday | Rice, vegetables | Kefir | Chicken breast, fried vegetables | curd | Steamed fish, vegetable salad |