A proven strategy to lose 10 kg in 1 month and stay slim

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

It is also necessary to be aware that along with the liquid and constructive elements of the fat layer, toxins and muscle mass gradually leak out. The first is eliminated from the body when it is cleaned - that is, when we stop eating everything in a row. The second disappears due to improper weight loss. It is in your best interest to prevent this from happening 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 - that's about 4, 000 -5. 000 grams, sometimes up to 7, 000 grams. However, you will not get rid of these if you are constantly stressed. Scientists have proven that strong emotions slow down fat loss by promoting the intensive production of cortisol and pregnenolone, a hormone that leads to excess weight accumulation and water retention in the body. What to do? Give up fasting and other radical methods that lead to nervous breakdowns and return to previous volumes, find the way to deal with negative emotions that really helps you - be it meditation, yoga or Latin dances.

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

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

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

Physical activity

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

• at least 150 minutes of moderate-intensity cardio per week, or 75 minutes of high-intensity cardio per week, or a combination of both during the week
• at least 2 days per week of moderate or high-intensity muscle strengthening or strength training
• Those who are able should aim for 300 minutes of moderate-intensity cardio per week

It is also important to avoid sitting for long periods of time.

For children, the AHA recommends the following:

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

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;
• Tennis;
• gardening;
• quick walk.

Intense aerobic training includes:

• fast swimming;
• run;
• hike uphill;
• aerobic dancing;
• jump rope;
• To go biking;
• heavy work in garden, like digging.

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

A study published in Current Sports Medicine Reports 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, since each situation is individual and depends on the condition of your figure at the time the weight loss process begins. However, approximate figures can be given: if you lose about 1 kilogram per 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 which method you choose to lose weight, you will lose the extra pounds faster or slower. How much is it really possible to lose weight in 2 months by following all the rules?

With the right diet

The most common way to lose weight is to organize proper nutrition throughout the day. It is necessary to include oatmeal, low-fat yogurt, vegetables and fruits, lean meat in your diet, and in addition, make a rule not to eat at night. Eating right will help you lose 5 to 10 pounds a month, depending on your metabolism and dietary compliance.

How to build a diet:

1. Eat a hearty breakfast. You can treat yourself to pastries, preferably savory ones. Sweets should be avoided entirely.
2. Make sure you organize a second breakfast with yoghurt or fruit.
3. At noon there will be soup. Bread is not recommended.
4. The afternoon snack should consist of a salad dressed with butter.
5. Dinner is the last meal of the day. Don't eat up. Let it be dietary meat or fish with vegetables. Avoid fried foods.
6. Before bedtime you can drink a glass of kefir or milk.

If you are on a diet

Diets get results, but choose carefully because not every diet is right for you. In addition, in any case, it is impossible to abruptly refuse food. Fasting has its downsides that lead to less than the best results. In general, there is nothing positive about rapid weight loss. It is best to switch to a diet under the supervision of a specialist who will help you go through all the stages of the diet with the least discomfort, including the correct exit.

When dieting, you should be less concerned with the question of how much weight you can lose in 2 months, and more with the problem of maintaining the achieved result - often at the end of the diet, the 5-6 kilograms that are difficult to shed will soon return.

During physical exertion

Another way to get rid of 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 will: pump up the press, make the buttocks elastic, tighten muscles, tighten the skin. You can choose a program in the gym or, if you want to do it yourself, on the Internet. It is best to start with an instructor.

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

Can you lose 5 kg without dieting?

Experts note that weight loss occurs not only during major dietary changes, but simply when a person controls their diet and activity level. Therefore, it is noted that fixing the calorie content of the food consumed leads to less consumption of harmful foods and dishes. Sometimes it is enough not to calculate the calorie content, but simply to record all the food eaten. Knowing that all actions are being recorded, a person is more likely to turn down a forbidden bun or cake. In order to better control the calorie content of dishes, it is recommended to cook at home and refrain from eating in restaurants.

In addition to controlling diet, you should increase physical activity. Elevator rides have to be replaced by stairs, and the road in the car has to be crossed on foot. The best way, of course, is to take advantage of a gym membership.

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

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

Losing 5 kg is quite an achievable result for both express methods and a long-term strategy in the fight against extra pounds. Using any of the proposed reset methods, you need to understand due to what components the indicator of the dial pointer decreases. After the holidays with an abundance of fatty foods or to activate the metabolism, fast diets can be used, but for a lasting result it is necessary not only to change the diet, but also to include physical activity in the regime. Ideally, the diet should be corrected by a doctor, but a weight loss individual should assess their health soberly and ask themselves if they really need to lose 10 pounds over a chosen period of time.

How much weight can you lose with 5 kg

Short-term eating plans give a quick but unreliable result, burning up to 1-2 kilograms per day. Longer diet options require perseverance and self-control, but 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 large, but short-term efforts, can cause serious damage to the gastrointestinal and cardiovascular systems. The weight can return to its previous value in 3-4 weeks.
• fat burningStandard diets have to be followed for a long time (up to several months), but the result obtained is easier to keep. Not only excess water is removed, but also fat deposits. This diet option is best combined with intense physical exercise at home, gym or cardio training.

How Much Weight Can You Lose Safely?

Eating habits and exercise play a key role in losing weight safely.

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

However, these are only estimates.

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

They recommend people start with:

• assessment of their general level of fitness
• Consulting a doctor about how underlying medical conditions may affect their physical activity or diet
• find out what types of physical activity they enjoy
• set measurable goals

Everyone is different and reasonable goals may vary, but keeping track of the number can help motivate yourself to reach your goal.

daily routine

Many people ignore a very important point in losing weight - recovery. If the body does not rest enough, it gets into a state of stress in which the adrenal glands release the hormone cortisol intensively. Its excessive amount in the blood slows down metabolism and blocks the breakdown of adipose tissue. Designed by nature for self-preservation. Therefore, in order to lose 10 kg in a month, it is necessary to rest. Types of recreation available at home:

1. Stick to an eight-hour sleep schedule. Before going to bed, it is advisable to air the room and refrain from using devices for a couple of hours.
2. Don't train every day, you should have at least one day off a week. The best training plan is their frequency every other day.
3. Treat yourself to 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 per month without harm to the body. But for the best result, you must follow the basic recommendations below.

Daily calorie control

If you follow 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, in other words, to distinguish the mental from the physical.

Analysis of the training program

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

But we must not forget about the muscles, which are a great help in the fight against excess weight, so let's add strength training to them as well. They help to make the body toned and elastic. You have to start small and increase the intensity and complexity regularly.

Right 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 health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey) and fish, which contain useful amino acids. As a snack, we always have nuts/eggs and wholemeal bread sandwiches with us. An important point is the use of the required 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 a month, and with regularity the result can exceed all expectations. Extreme diets and complex training sessions do not give a long-term result, since the body is under a lot of stress.

The simple math behind healthy weight loss

You can roughly calculate the number of kilograms you can lose in 30 days using ordinary math. For example, to lose 500 grams in seven days, you need to reduce the calorie content of the diet by 500-1000 calories per day. But even here there are some nuances. Every holiday, every important event and every simple meeting with friends breaks our routine. You don't need to focus on the real goal of losing weight, get rid of bad habits and increase physical activity.

The combination of strength training with free weights and high-intensity training increases the metabolism significantly. With the help of physical activity, it is possible to build muscle mass, which in the future will help burn calories only at rest. Nutritionists claim that in case of obesity, you need to lose only 10 percent of your weight, which improves blood pressure, normalizes cholesterol levels and reduces the risk of developing diabetes.

Diets don't work

Rigid diets are called pendulums, since weight loss is only a short-term phenomenon, all the pounds will be back very quickly if you resume your old eating habits. But there are also exceptions. For example, a patient who has undergone a special stomach reduction surgery may lose weight faster. There are many cases when such a procedure has allowed to lose up to 12 kilograms per month. Obesity is usually the result of an eating disorder.

plan development

In order to lose weight and achieve long-term results, you need to develop a concrete plan and strictly adhere to it, down to the smallest nuances. For beginners, it is best to contact a specialist who will help you with this. Nutritionists develop proper and balanced nutrition, and trainers develop effective training.

A dietitian's primary job is to address eating disorders like portion control, sugar intake, and unhealthy fats that lead to heart disease and diabetes.

Count calories

To track the process of losing weight, you need to keep a food diary. There are tables with calories and BJU (proteins, fats, carbohydrates) of products, it is easier to track nutrition with them

Knowing the exact weight of a portion is important for a correct calorie calculation. To lose weight and maintain health, you need to eat 22-26 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 should be consumed daily. Counting calories is easy:

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

Without diets: food

Restrictions will be in place, but they're fairly simple and don't include a strict dietary grid. Don't eat 4-5 hours before bedtime: This is the time when calories are either converted into vital energy or stored when the body is in the sleep state. Do not eat "after six" in order to lose weight quickly, if you go to bed not at ten, but at midnight or even later, you do not need it - so the gap will be large, you will again have time to get hungry before bedtimeand may decide to satisfy your hunger.

The heaviest meal of the day should be breakfast. The rest is lighter and dinner is lighter than lunch. If you're physically unable to eat in the morning (e. g. , from lack of sleep), don't force yourself - have a cup of coffee just like that, without anything, and then eat a hearty lunch/second breakfast. But don't "compensate" for reluctance to eat properly at breakfast with chocolate or pastries!

Eat more fruits and vegetables. If you can choose which side dish to cook 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 be as hungry and 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 bowl off the stove, put the food in 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 watch TV, read something or chat on the Internet, do not take food with you. They don't really want to eat - it's just a habit of chewing during these activities. If you don't continue it after two weeks, it will go away. Pour yourself some water before sitting down to watch TV or read for the first week and drink a little to help ease the withdrawal.

How to lose 10 kg in 3 months

In addition to the general rules above, there are a few other important points related to diet, what's on the plate, and methods of preparation. It is advisable not to follow these recommendations for 3 months, but to adopt them as a lifelong habit if you want to keep the result and your perfect figure.

proteins, fats and carbohydrates

The calculated daily calorie intake will help you lose weight, but only until you reach your normal weight. In the following months, a calorie deficit will not bring results if you do not think about the quality of food. The balance between the most important nutrients is what you need to pay attention to every 3 months if you want to have a beautiful body and not just light weight. There are general universal ratios of BJU, but nutritionists advise making individual calculations. For a person who wants to lose weight without gaining muscle, the following conditions are relevant for 3 months:

• Up to 4 g carbohydrates per kg net weight.
• No more than 1g protein per kg.
• Up to 1 g of fat per kg of body weight in women and up to 0. 8 g in men.

According to this scheme, a person weighing 60 kg must consume 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 rather the amount of BJU it contains. Every 3 months while you lose weight you need to use food energy charts to create a proficient nutritional plan for yourself. But remember that to lose weight you need complex carbohydrates, fats - vegetable and animal in half.

diet

The optimal diet plan, which will allow you to gently lose weight in a few months and keep the result, focuses on accelerating metabolism, cleansing the body and correcting eating habits. A fast metabolism will not allow you to gain weight later if you make a mistake in the menu, and a change in taste preferences will help to refuse junk food. The basis of nutrition will be:

• Vegetables (especially legumes), vegetables;
• seafood, fish;
• lean meat;
• Grain;
• 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 used to a hearty breakfast.
• Make it a daily habit to eat vegetables.

Menu for losing 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. It is undesirable to serve meat with buckwheat if you do not go to training after it. When cooking for 3 months, sugar and salt are excluded. Menu:

	breakfast	dinner	Afternoon tea	dinner
Monday	Oatmeal with Nuts	Pasta with mussels and stewed tomatoes	Apple	2 boiled eggs, cucumber, a bunch of greens
Tuesday	Buckwheat porridge with plums	Vegetable broth, steam veal	Grapefruit	Protein omelette with vegetables
Wednesday	Cheesecake in the oven	Boiled turkey (filet), green beans	3 nectarines	Steamed trout steak, tomato
Thursday	Rice porridge with dried apricots	Baked flounder, cucumber	40 g cheese, 2 wholemeal breads	Bean salad with tomatoes and peppers
Friday	Millet with pumpkin	Chicken fillet soup with vegetables	2 pears	Fried potatoes with herbs
Saturday	Oatmeal with banana	Baked Beef, Vegetables	orange	Grilled zucchini and peppers
Sunday	Cottage Cheese Casserole	Lentil soup with vegetables	banana	Saithe with asparagus

Additional recommendations

Since the range of products that are allowed to be used 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 a vitamin-mineral complex in your diet. In addition, burning fat creates dangerous toxins that can cause unpleasant symptoms such as dizziness, nausea and headaches. To avoid this, it is necessary to drink as much water as possible, which will remove toxins from the body.

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

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