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

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Have you ever tried to get rid of extra centimeters on your waist?

Have you tried almost every method known to you, but still can't lose weight?

In this article, I will explain how to lose weight in a month at home without spending a lot of money on weight loss supplements and other pills that have little or no results.

If you want to drop a clothing size or just want to feel good, this article has everything you need to know about how to lose weight realistically and quickly. If you urgently need to lose weight, say in a week, then you need to look towards protein and low-carbohydrate diets with a strong reduction in calorie intake and an increase in calorie consumption through physical activity. But this will only give a temporary effect, and the lost weight will return, and even with gain. Below you will learn how to properly remove excess fat and always be in shape, and not just during a diet.

Keep in mind before you make any lifestyle changes that losing excess fat doesn't happen overnight and may take some time.

You must stick to your diet, or rather eat right and do not forget about training.

Yes, you can lose weight without sports, adhering only to a diet, or rather a proper diet. But physical activity will help speed up the weight loss process by burning fat rather than losing water and muscle. This will remove excess fat and improve your figure without flabby muscles and sagging skin.

Always remember that no one will tell you exactly how many kg you can lose in a certain period of time. It all depends on your efforts, how strictly you adhere to your diet, how many calories you spend on exercise, running or brisk walking every day.

It is recommended that you consult your doctor before making any drastic lifestyle changes.

Especially if you have any health problems.

Myths, deception and lies must be ignored

There are so many myths and false claims about losing weight. Therefore, whether you can lose 10 kg in a month or not will depend on the chosen methods and methods of losing weight, and this article will help you make the right choice.

All this should be ignored when you are planning to start a new slim life.

1. Late-night snacking contributes to weight gain – this is not true. No matter what time of day you eat, you can still gain weight.
2. Abdominal machines and other exercise equipment help with weight loss - this is what many advertisements say to entice you to buy this sports equipment. These machines actually do most of the work for you, resulting in minimal calorie burning.
3. Special diet products that are constantly advertised - don't fall for the marketing gimmicks or the super skinny model. You are simply being misled, and this does not help speed up the process.
4. Fat can be turned into muscle - this is a lie. Fat and muscle are completely different in structure and composition. Therefore, if you want to achieve a muscular and sculpted appearance, it requires a lot of dedication in doing physical activity and following a healthy diet, giving up unhealthy foods.
5. Local weight loss in problem areas is possible - this is also incorrect. You can't lose weight just in a specific area of ​​your body, overall weight loss allows you to become slimmer overall.

Fat burning workout minus 10 kg per month

Interval and circuit training are considered more effective for burning fat. They are characterized by higher intensity. Specifically, interval training involves alternating for 4 minutes sets of 20 seconds of physical activity and 10 seconds of rest. For such classes, you can choose any exercise depending on the problem areas. Squats, lunges, push-ups, crunches, etc. are suitable. Circuit training consists of continuously performing a series of exercises, for example:

• squats;
• push ups;
• starfish jumping;
• any abdominal exercise;
• swing your legs;
• lunges;
• "Bicycle" exercise.

Set your goals

Plan your new lifestyle.

Plan your diet and exercise.

Be realistic when you plan to lose weight.

How many kg can you lose in a week? For proper weight loss, try no more than 2.

Stick to your new diet, workout, and daily routine.

It's pointless to plan your new life and then abandon it halfway.

Buy a digital scale to track your progress and a kitchen scale to correctly calculate your caloric intake for the day.

Also calculate your BMI (Body Mass Index) as this will help you.

By calculating your BMI, you will know whether you are overweight or whether you are at the right weight for your height.

Keep a diary and record your progress each week, your meal plans and exercise times.

You can even download a dedicated fitness app on your device.

Dietary recommendations

Experts recommend a balanced diet consisting of all food groups to make losing 10 kg in a month realistic and comfortable, as well as to stay healthy and maintain your new weight in the future.

Squirrels

Protein keeps you full and satisfied until your next meal.

Sources rich in protein:

• Chicken
• Turkey
• Nuts
• Beans and legumes
• Diet meat
• Domestic bird
• Seafood
• Eggs
• Seeds
• Low fat dairy products

Choose high protein foods that you enjoy eating.

Water

Water is generally very beneficial for general health.

Consume enough fluids to detoxify and effectively remove all toxins and unwanted bacteria from the body.

It is recommended to drink at least 8 glasses of water per day.

You can even make drinking water more "interesting" by adding 1 glass of water to any cocktail recipe.

Carbohydrates

You may be tempted to completely eliminate carbohydrates from your diet to lose weight faster, but you shouldn't. The body still needs energy for normal functioning and for all energy exchange processes. At first you will lose weight, but then the process will slow down, because the body will begin to slow down metabolic processes and will be less able to use fats as an energy source.

The fact is that carbohydrates can be simple and complex.

You just need to determine which carbohydrates should be on your menu and which ones should be eliminated.

"Good" carbohydrates:

• Potato
• Beans
• Brown rice
• Vegetables
• Fruits
• Oats
• Whole Grain Products

Fats and oils

Excluding them completely will only cause harm, so don't do it.

Believe it or not, not all fats contribute to weight gain.

Recommended fat content per day: 44-66 grams.

About 30% of the daily diet should include fats of vegetable origin, and you can also consume fish oil.

Fats that should be limited or eliminated from your diet are saturated and trans fats.

Polyunsaturated fats and monounsaturated fats, on the other hand, should be present in your diet.

These include:

• Olive oil
• Avocado
• Avocado oil
• Coconut oil
• Fish – salmon, herring, sardines, angelfish, mackerel, etc.
• Nuts
• Seeds
• Fish fat

These "healthy" fats even prevent cardiovascular disease.

Cellulose

Fiber foods are not only good for weight loss, but also help with digestion, reduce food cravings, and balance blood sugar levels. It is foods rich in fiber that will help you lose 10 kg in a month in a comfortable manner. Research has proven that fiber is also beneficial for preventing type 2 diabetes.

Sources of fiber:

• Prunes
• Whole grains
• Brown flour
• Apples
• Artichokes
• Bananas
• Potato
• Dark leafy greens – spinach and kale
• Cabbage
• Oranges
• Berries – blueberries, blackberries, strawberries and raspberries
• Bran
• Beans
• Peas
• Chickpeas
• Broccoli
• Salad
• Oats
• Cauliflower
• Asparagus
• Nuts
• Mango

Fiber foods to avoid:

• White flour
• White rice
• White bread
• Pasta

Recommended fiber intake: 25 grams per day for women and 38 grams per day for men.

Beverages

Avoid drinking drinks containing large amounts of sugar.

Drinks that are good for weight loss:

• Green tea
• Water
• Fruit Juices – Make your own juice from a variety of your favorite fruits rather than buying store-bought fruit juices. They usually contain very high amounts of sugar.

Drinks to avoid:

• Alcohol
• Carbonated drinks
• Energetic drinks
• Milk – If you cannot eliminate milk completely, limit your intake.

Foods to Avoid

These foods will make you gain weight and should be completely eliminated from your diet. If you use it (even in small quantities), you won’t be able to lose those extra pounds in a month at all.

• Processed sugars – Granola, fruit juices and sauces typically contain processed sugars.
• Vegetable oil
• Fried food
• Cakes
• Cookie
• Pretzels
• Cakes

List of effective diets

If we talk about effective diets that promise to lose up to 5-7 kg in a week, then this

• "Hollywood" diet;
• cabbage;
• Brazilian;
• top model diet.

The list goes on.

The effectiveness of all these diets depends, firstly, on the willpower of the person losing weight, and secondly, on the person’s initial weight. But a nutritionist will tell you how harmless they are to the body.

Mono-diet

Among mono-diets, the buckwheat diet is especially popular. As the name suggests, the staple food is buckwheat. On average, you can lose up to 7 kg in a week on buckwheat.

Buckwheat can also be used during fasting days. Doctors do not recommend sticking to a buckwheat diet for more than two weeks.

Pour one glass of buckwheat with two glasses of hot water in the evening. In the morning you can already eat it. If buckwheat does not go dry, then you can eat it with kefir. Buckwheat removes all unnecessary fluid, thereby ridding the body of toxins, and also helps get rid of cellulite.

Buckwheat perfectly cleanses the body, which is a pleasant bonus for lost kilograms. In two weeks you can lose up to 14 kilograms.

Vegetarian

A vegetarian diet is healthy because the person following it consumes minimal amounts of cholesterol and saturated fat.

The main food of vegetarians is plant foods rich in vitamins and nutrients.

Practicing nutritionist Kristina Lobanovskaya believes that thanks to a vegetarian diet, you can reduce the risk of heart attack, stroke, and cancer.

Basic principles of a vegetarian diet:

• replacing animal foods with plant foods;
• drinking large amounts of liquid;
• excluding sweets.

On protein products

There are many types of protein diets, in particular, the “Kremlin” diet, the Dr. Atkins diet. Such diets are a salvation for people who cannot imagine their life without protein.

Carbohydrates are completely removed from the menu and replaced with protein. Together with physical activity, a protein diet will help give your body definition. Many athletes use a protein diet to “dry” the body.

If you need to lose 10 kg, you must follow the following recommendations:

1. Drink enough water daily for the body.
2. Do not use fats during cooking. It is better to stew, boil or steam food. Forget fried food.
3. Drink coffee and tea without milk and sugar. If you can't drink bitter coffee, use a sweetener.
4. If you are overcome by severe hunger, you can eat a vegetable salad.
5. Give preference to lean meat, white poultry, and dairy products.

Eating healthy can be exciting

Instead of eating fried, fatty foods, replace them with grilling.

Grill meat and even vegetables.

Instead of snacking on unhealthy foods, replace them with ready-made healthy snacks or even smoothies.

Smoothies made from fruits and vegetables are a great snack.

There are many healthy smoothie recipes you can choose from.

Smoothies are also very quick and easy to make, especially with a good blender.

Replace ice cream and other unhealthy desserts with fruit water and cold fruit salads.

Supplements Helpful for Weight Loss

Protein Powders – Protein powders are not only good for weight loss but also for building muscle.

Protein powders also boost your metabolism.

Fish oil supplements are Omega-3 and fatty acids.

They are essential because of the right fats and oils. They also contain vitamin D.

Green powders – These are good for building muscle and they also boost your metabolism.

They also increase your energy levels.

Portions and recommendations for possible nutrition

Don't load up on food, eat slowly and enjoy.

The faster you eat, the more often you have to eat due to hunger and in larger portions.

Chewing slowly also helps in digestion.

Therefore, after every meal you will not feel unhappy.

You can have 5 meals a day and it won't contribute to weight gain.

However, you should cut your portions in half.

So instead of 3 large dishes there are 5 small ones.

Don't drink after meals.

Drinking water with meals will leave less room in your stomach for extra calories in the form of food, and it will also make you happy because it will reduce your need for nutrition.

Follow your meal plan.

Plan your diet a week in advance. Never slack yourself by eating unhealthy snacks even once a week.

Remove all unhealthy foods from your refrigerator.

Experts' opinions on the monthly diet

Weight loss experts confirm the effectiveness of a monthly diet. They consider this period the optimal period for losing unnecessary pounds. With proper diet, you can say goodbye to excess fat forever.

Nutritionists warn about the need to exit the diet correctly. They recommend:

• add salty and sweet foods in the first 7 days;
• in the second week, include a little fried food;
• eat mainly plant-based and protein foods;
• increase the intensity of exercise;
• take special vitamin preparations.

Many girls managed to lose a decent amount of kilograms in 4 weeks. You can verify this by reading their reviews and seeing the results in the before and after photos.

Progress monitoring

Buy a measuring tape and measure your waist and hips regularly.

Weigh yourself daily, preferably in the morning before breakfast.

Take a lot of photos to see the results.

Keep magazines and any photographs of models, etc. that you think have a beautiful figure.

Monitoring your progress will help you stay motivated.

If you are unhappy with your results and feel frustrated, don't give up.

Follow your diet plan.

Remember that losing weight will never happen overnight.

Useful habits

It is not necessary to torture your body with fasting and dieting. Sometimes you just need to instill good habits:

· sleep 7-8 hours. Studies have shown that lack of sleep directly affects the consumption of more calories;

· after work, take a rest of at least 1 hour;

· do not make a cult out of food, but switch your attention to the world around you. For example, do something you love or visit an interesting exhibition;

· reward yourself for every kilogram you lose;

· buy beautiful clothes you like;

· eat tasty, high-quality food;

· if you really want to eat an unhealthy treat, then you can allow a small piece;

· Chew food thoroughly, then the body will feel full faster;

· do not eat processed foods, fast food or chips.

Exercises and workouts

To lose 10 kg in a month, you need a calorie deficit, that is, you need to expend more calories per day than you take in from food. Therefore, your weight loss plan should include exercise, this could be aerobic exercise, such as interval running or brisk walking. As well as strength training for burning fat, it doesn’t matter in the gym or at home, the main thing is to actively spend extra calories.

Without this, you have a very low chance of losing 10 kilograms in a month.

Exercise is not only beneficial for weight loss, but also has a positive effect on your overall well-being.

The minimum number of workouts is 3-4 per week.

If you are afraid or bored, then take a friend with you.

When you're at the gym, use these machines and equipment:

Additional weights

Barbells and dumbbells are great for building beautiful muscles and increasing strength.

Start with the lightest ones, then gradually move on to heavier weights.

Treadmills and exercise bikes

They are excellent for weight loss.

They also help maintain health and build muscle.

Cardio exercises

Cardio exercise helps you burn fat effectively and also boosts your metabolism and helps with heart rhythm problems.

Some cardio exercises you can do:

• Swimming
• Run
• Cycling – on your bike around your neighborhood or at the gym

You can leave small gaps in between if you need a break.

The recommended time for cardio training is 30 minutes a day.

Power training

Strength training will not only help you burn fat, but also build muscle and strength.

Some useful strength exercises:

• Push ups
• Lunges
• Squats
• Chest press
• Pull-ups

Where to start on the path to slimness?

First of all, with consultation from a specialist and an integrated approach. Soberly assess the capabilities of your body - demanding from it an incredible pace when getting rid of excess weight is simply stupid. Only your doctor knows how much you can lose during a course of treatment. Carrying out any calculations on your own may lead to incorrect conclusions.

But how can you lose 10 kilograms, even if not in 1 month, but in 3? First of all, we deal with what prevents us from becoming slim. These are the main enemies of our figure:

• Improper and irregular nutrition.

• Insufficient amount of fluid consumed per day.

• Health problems that cause sudden weight gain.

• Abuse of strong alcoholic drinks.

• Physical inactivity.

Let's talk about each one in order - you need to know your enemies by sight.

• If we eat only Big Macs and processed foods, washed down with soda, our weight will predictably creep up. There is only one conclusion - high-calorie, fatty and unhealthy foods should disappear from our diet. We forget about sweets made from white flour, sugar, rolls, chips and crackers, hot sauces, ketchup and mayonnaise, pork, sausages, lard, smoked meats and pickles. Let there be only healthy and tasty foods on your table - lean fish and meat, seafood, pasta made from durum flour, unsweetened fruits and vegetables, long-lasting satiating and energizing porridges. You can even have chocolate - provided that it is bitter and you eat it before 16:00. Do not forget that consuming less than 600 kcal per day is real exhaustion. You need to eat 4-5 times a day in small portions, adhering to the daily caloric intake calculated by a specialist.

• Water is life. You should drink 1.5 to 2 liters of liquid per day - in between meals (1.5 hours before or 2 hours after), and not immediately after breakfast, lunch or dinner. If you find it so difficult to remember your daily intake, place a glass in each room or take a bottle of water with you to work.

• Often it is not possible to lose excess weight due to problems with the thyroid gland (for example, hypothyroidism). In this case, it is important not to postpone the visit to the endocrinologist, but to visit him as soon as possible, so that it is easier for the clinic specialist to create an individual program - the key to slimness and health.

• Strong alcoholic drinks slow down the process of getting rid of extra pounds. At the same time, there is no question of completely abandoning cognac or rum - it’s a matter of quantity. You can drink up to 250 g of dry wine or 50 g of vodka, tequila, etc. per day.

• Physical inactivity is a destructive lack of physical activity. If you want excess weight to disappear without a trace, replace sitting in front of the TV with walks in the fresh air, trips to nature, yoga, Pilates, and stretching. The only rule is that physical activity should not be excessive.

Other Helpful Exercise Tips

Don't be afraid, you can lose weight in a month without a fancy gym. There are many other ways to stay fit and exercise other than going to the gym, swimming, jogging, etc.

Here are some other useful exercises you probably haven't thought of:

1. Instead of using escalators, use stairs.
2. If you need to buy something or go somewhere, then walk.
3. If watching TV relaxes you, then replace it with another activity that you enjoy. This can be almost anything: you can take a walk in the park or on the beach, play sports with your friends, and you can even take a dance class. The list is endless!
4. Instead of buying groceries, clothes, etc. online, walk to your local store or mall.
5. Lift heavy objects near you, this will increase your strength.

Even if you've successfully lost weight, don't stop exercising. Continue with your exercise routine.

Reviews from those who have lost weight

Maria, 20 years old: “During the winter holidays I gained extra pounds. I didn’t want to starve myself, so I reduced the caloric content of my diet to 1500 kcal and signed up for a fitness room. I lost 9 kg in a month.”

Svetlana, 35 years old: “I didn’t like diets. Well, I can’t sit on them! But I read about the protein diet and decided to try it. I wanted to lose 5 kg. I got rid of these 5 kg, and at the same time completely switched to a healthy lifestyle, eliminating fried foods, smoked foods, and flour products.”

Katerina, 41 years old: “I didn’t go to the gym. I downloaded programs onto my phone and did the exercises every day. This period coincided with fasting, so I removed food of animal origin and flour from my diet. Replaced it with vegetables, dried fruits and fruits. I’ve never felt better or looked so good.”