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

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

It is also necessary to be aware that along with the liquid and the fat layer building elements, the toxins and muscle mass will gradually come out. The former will be excreted from the body when it is cleansed - that is, if we stop eating it all at once. The second will disappear due to inadequate 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.

Stay calm

We found out how many kg you can lose per month - around 4, 000 to 5, 000 grams, sometimes up to 7, 000. However, you won't be able to get rid of them if you're constantly stressed. Scientists have proven that strong emotions slow down fat loss by promoting intensive production of cortisol and pregnenolone, a hormone that leads to excess weight accumulation and water retention in the body. What to do? Ditch fasting and other radical methods that lead to nervous breakdowns and go back to previous volumes, find the way to deal with negative emotions that really help you - whether meditation, yoga or Latin American dances.

The weight loss rate per month for trouble-free weight loss is 4 to 7 kg. The indicator depends on many factors:

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

Yes, the number is not as large as many of us would like, but it is precisely such a slow and reliable weight loss that will help to consolidate the result later and avoid health problems.

Physical exercise

According to the AHA, for a healthy lifestyle, adults should get 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 during the week
• at least 2 days a week of moderate or high-intensity muscle strengthening or weight training
• those who are able should aim for 300 minutes a week of moderate-intensity cardio

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

For children, the AHA recommends the following:

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

According to the UK's National Health Service (NHS), aerobic activity is the most efficient 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;
• sneakers;
• gardening;
• fast walk.

Intense aerobic exercise includes:

• fast swimming;
• run;
• hiking uphill;
• aerobic dance;
• jump rope;
• Ride a bike;
• hard work in the yard, like digging.

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

A study published in Current Sports Medicine Reports claims that just 10 weeks of resistance training can increase a person's resting metabolism by 7%. An 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, as each situation is individual and depends on the state of your figure at the time of starting the weight loss process. However, approximate numbers can be given: if you lose about 1 kilo per week, in 2 months you will be 7 kg less, sometimes this number increases to 9 kg. However, these values are largely arbitrary, as depending on which weight loss methods you choose, the extra pounds will make you faster or slower. How much is it really possible to lose weight in 2 months, following all the rules?

With adequate food

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

How to build a diet:

1. Have a hearty breakfast. You can indulge in sweets, preferably savory. Sweets should be avoided completely.
2. Be sure to provide a second breakfast consisting of yogurt or fruit.
3. There should be soup for lunch. Bread is not recommended.
4. The afternoon snack should be a salad dressed with butter.
5. Dinner is the last meal of the day. Do not eat. Let it be dietary meat or fish with vegetables. Avoid fried foods.
6. Before going to bed, you can drink a glass of kefir or milk.

If you follow a diet

Diets bring results, but choose them carefully because not all diets are right for you. Also, it is impossible to refuse food abruptly in any case. Fasting has its drawbacks, which do not lead to the best consequences. In general, there is nothing positive about rapid weight loss. It's best to switch to a diet under the supervision of an expert who will help you go through all the steps of the diet with minimal discomfort, including getting off it correctly.

When dieting, you should be concerned not so much with the question of how much weight you can lose in 2 months, but with the problem of maintaining the result achieved - often at the end of the diet, the 5-6 kilos shed with difficulty soon will return.

during physical exertion

Another way to get rid of those extra pounds is physical activity in the form of training. With their help, you can not only say goodbye to excess fat, but also adjust the figure at your discretion: increase pressure, make the buttocks elastic, tone the muscles, tighten the skin. You can choose a program at the gym or, if you want to do it yourself, on the Internet. It's best to start with an instructor.

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

Is it possible to lose 5 kg without dieting?

Experts note that weight loss occurs not just during a sudden change in diet, but simply when a person controls their diet and activity. Thus, it is noted that fixing the caloric content of the foods consumed leads to a lower consumption of harmful foods and dishes. Sometimes it is enough not to calculate the calorie content, but simply to record all the foods consumed. Knowing that any actions will be recorded, a person is more likely to refuse a prohibited bread or cake. To better control the calorie content of dishes, it is recommended to cook at home, giving up restaurant food.

In addition to controlling nutrition, you should increase the amount of physical activity. Elevator rides must be replaced by stairs and the road in the car must be traveled on foot. Your best bet, of course, is to use a gym.

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

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

Losing weight by 5 kg is a quite achievable result both for express methods and for a long-term strategy in the fight against extra pounds. Applying any of the proposed reset methods, it is necessary to understand due to which components the scale pointer indicator will decrease. After the holidays with plenty of fatty foods or to activate the metabolism, fast diets can be used, but for a permanent result, it is necessary not only to change the diet, but also to add physical activity to the regimen. Ideally, nutrition should be corrected by a doctor, but a person who is losing weight should soberly assess his state of health, asking himself if he really needs to lose 5 pounds in a selected period.

How much can you lose 5 kg

Short-term nutrition schemes give a quick but unreliable result, burning up to 1-2 kg per day. Longer diet options require stamina and self-control, but they help to shed excess weight almost irrevocably. Weight loss options:

• Express weight loss. Fast diets are based on this principle - the body gets rid of excess water and salts in 3-10 days. The method requires great efforts, but in the short term, it can cause serious damage to the gastrointestinal tract and cardiovascular system. The weight can return to its previous value in 3-4 weeks.
• Fat Burning. Standard diets need to be followed for a long time (up to several months), but the result achieved is easier to maintain. Not only is excess water removed, but also fat deposits. This diet option is best combined with intense physical exercise at home, fitness or cardio.

How Much Weight Can You Safely Lose?

Eating habits and exercise play a key role in safe weight loss.

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

However, these are just estimates.

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

They recommend that people start with:

• assessing your overall fitness level
• consultation with a doctor about how any underlying medical conditions may affect your physical activity or diet
• find out what types of physical activity they enjoy
• setting measurable goals

Everyone is different, and reasonable goals can be different, but by keeping the number in mind, you can motivate yourself to reach your goal.

daily regimen

Many people overlook a very important point in the weight loss process - recovery. If the body doesn't get enough rest, it enters a stressful state, in which the adrenal glands intensely secrete the hormone cortisol. Its excessive amount in the blood slows down metabolism and blocks the breakdown of fatty tissue. Thus conceived by nature for self-preservation. Therefore, it is necessary to rest to lose 10 kg in a month. Types of recovery available at home:

1. Maintain an eight-hour sleep schedule. Before going to bed, it is advisable to ventilate the room and stop using gadgets for a few hours.
2. Train not every day, at least one day off a week should be. The best training schedule is your frequency on alternate days.
3. Indulge in relaxing treatments - warm baths with aromatic oils, sea salt, massage and self-massage.
4. Take long walks outdoors.

Basic approaches to losing weight in 30 days

Of course, it is impossible to say for sure how many kg you can lose weight per month without harming the body. But for the best result, you need to follow the basic recommendations below.

Daily calorie control

By following this rule, 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, that is, to distinguish the psychological from the physical.

Analysis of the training program

The fastest way to lose weight is to increase your cardio intensity. Many do not like these exercises, but they burn a lot of calories and help to fight excess weight. If you don't like to run, use the alternative - cycling, swimming, dancing.

But we cannot forget about the muscles that are of great help in the fight against excess weight, so we also add strength training. They help make the body toned and elastic. You need to start small and regularly increase the intensity and complexity.

proper nutrition

Not everyone likes daily calorie counts. Also, not everyone has time for long workouts. But everyone has access to the right foods that benefit their health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish, which contain useful amino acids. As a snack we always take nuts/eggs, wholemeal bread sandwiches with us. An important point is the use of the necessary amount of liquid.

Losing weight in 30 days is a realistic goal

First you need to make sure the goal is realistic. Many of us can easily lose weight in just one month, and with regularity, the result can exceed all expectations. Extreme diets and complex exercises do not lead to a long term result as the body is under 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 calorie content of the diet by 500-1000 calories a day. But here there are also some nuances. Every holiday, significant event, and simple meeting with friends breaks our routine. You need to focus not on the goal of losing weight, but on getting rid of bad habits, increasing 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 to burn calories only during rest. Nutritionists claim that in case of obesity, you need to lose only 10% of your weight, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.

Diets don't work

Strict diets are called pendulums as weight loss is only a short term phenomenon, all the pounds will return very quickly if you go back to your old eating habits. But there are also exceptions. For example, a patient who has undergone a special operation to reduce the stomach may lose weight more quickly. There are many cases in which this procedure allows you to lose up to 12 pounds per month. Most of the time, obesity is the result of an eating disorder.

plan development

To lose weight and get long-term results, you need to develop a specific plan and stick to it exactly down to the smallest nuances. For beginners, it is better to contact an expert who will help with this. Nutritionists will develop a correct and balanced diet and coaches will develop effective training.

A nutritionist's primary job 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 are tables of calories and BJU (proteins, fats, carbohydrates) of products, it is easier to follow the diet with them

It is important to know the exact weight of a serving to correctly calculate calories. To lose weight and maintain health, you need to consume 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 indicators by our own weight, now we can find out how many calories we should consume daily. Calorie counting is easy:

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

No diets: food

Restrictions will be present, but they are quite simple and do not contain a strict food grid. Do not eat 4-5 hours before bed: this is the time when calories will be converted into energy needed for life or will start to be stored if the body is in a sleep state. Don't eat "after six" to lose weight quickly, if you go to sleep not at ten, but at midnight or even later, you won't have to - then the difference will be big, you will again have time to get hungry before you go bed and, quite possibly, decide to satisfy his hunger.

The heaviest meal of the day should be breakfast. The rest is lighter, and dinner is lighter than lunch. If you are physically unable to eat in the morning (e. g. from lack of sleep), don't force yourself - drink a cup of coffee like that, with nothing, and then eat a healthy lunch/second breakfast. But don't "compensate" at breakfast for a reluctance to eat properly with chocolate or sweets!

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

Drink clean water. Drink a glass of water 10-15 minutes before a meal, you won't feel as hungry and you'll eat a smaller portion.

Don't force yourself to eat! Eat only when you feel like eating. If you need to wash a plate or dish from the stove, transfer the food to a container and leave it until the next meal.

Reduce the usual amount of sugar in your tea or coffee by 1 tablespoon of sugar. If you're going to watch TV, read or chat on the Internet, don't take food with you. You don't really want to eat - it's just the habit of chewing something during these activities. After two weeks, if you don't continue, it will disappear. Pour some water before you sit down to watch or read during the first week and drink some to make the withdrawal smoother.

How to lose 10kg in 3 months

In addition to the general rules above, there are several other important points about diet, dish content and cooking methods. It is advisable to follow these recommendations not for 3 months, but to take them as a lifelong habit if you want to maintain the result and maintain your perfect figure.

Proteins, fats and carbohydrates

The calculated daily caloric intake will help you lose weight, but only until you reach your normal weight. In the following months, a caloric deficit will not bring results if you don't think about the quality of food. The balance of key nutrients is what you should look for during all 3 months if you want to have a beautiful body, not just a small weight. There are general universal proportions of BJU, but nutritionists advise performing individual calculations. For a person who plans to lose weight without gaining muscle, the following conditions are relevant for 3 months:

• Up to 4 g of carbohydrates per kg of net weight.
• No 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 schedule, a 60 kg person needs to eat 240 g of carbohydrates, 60 g of protein and up to 60 g of fat. These numbers do not indicate the weight of the product, but the amount of BJU contained therein. Every 3 months as you lose weight, you will have to use food energy charts to devise a competent nutrition plan for yourself. However, remember that to lose weight you need complex carbohydrates, fats - vegetables and animals in half.

Diet

The ideal nutritional plan, with which you can lose weight smoothly in a few months and maintain the result, is focused on accelerating metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow later, with any errors in the menu, to see an increase, and a change in taste preferences will help to refuse junk food. The basis of the diet will be:

• vegetables (especially pulses), greens;
• seafood, fish;
• lean meat;
• cereals;
• fruits, nuts.

Every 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 - they interfere with weight loss.
• Get in the habit of eating a healthy breakfast.
• Create the daily habit of eating vegetables.

Menu for weight loss by 10 kg

Compiling a diet for 3 months is based on the above list of healthy foods, understanding the inadmissibility of frying in oil, and combining protein with complex carbohydrates. Those ones. it is undesirable to serve meat with buckwheat if you are not going to work out afterwards. When cooking for 3 months, sugar and salt are excluded. Menu:

	Breakfast	To dinner	Evening tea	To dinner
Monday	oatmeal with nuts	Pasta with mussels and stewed tomatoes	litter	2 hard-boiled eggs, cucumber, a bunch of greens
Tuesday	Buckwheat porridge with plums	Vegetable broth, steamed veal	Grapefruit	Protein omelet with vegetables
Wednesday	cheeses in the oven	Cooked turkey (fillet), green beans	3 nectarines	Steamed trout steak, tomato
Thursday	Rice porridge with dried apricots	Roasted Sole, Cucumber	40 g of cheese, 2 whole-grain breads	Bean Salad with Tomatoes and Peppers
Friday	corn with pumpkin	Chicken fillet soup with vegetables	2 pears	Roasted Potatoes with Herbs
Saturday	oatmeal with banana	Roast meat, vegetables	Orange	Grilled zucchini and peppers
Sunday	cottage cheese casserole	Lentil soup with vegetables	Banana	Pollock with asparagus

Additional Recommendations

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 active weight loss week, it is necessary to include a vitamin-mineral complex in your diet. Also, when fat is burned, dangerous toxins are formed that can cause unpleasant symptoms such as dizziness, nausea, and headache. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.

The volume of water ingested per day (not counting other drinks) 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 a breakdown will occur. Therefore, at least a week in advance, you should gradually remove prohibited foods from the diet and reduce the dose of sugar. When coming off the diet, all this should be done in reverse order. However, to maintain harmony, it is better to completely refuse some foods, or at least limit their amount in the diet. Yes, and not worth playing physical activity.