If you want to reduce clothing size, or just to feel good, then this article has everything you need to know about how to effectively and quickly lose weight. If you need to lose weight, say a week, then you need to look in the direction of protein and low carbohydrate diet with a strong reducing caloric intake and increasing calories burned through physical activity. But it will give only a temporary effect and the weight lost will return and even increase. Below you will find how to remove the excess and to always be in shape and not just during the diet.
Keep in mind, before you change your lifestyle that getting rid of excess fat is not overnight and can take some time.
Yes, it is possible to lose weight without sport, keeping only the diet, or rather proper diet. But physical exercise will help to speed up the process of losing weight by burning fat, not losing water and muscle. This will allow you to remove the excess and improve the shape without flabby muscles and sagging skin.
Always remember that nobody will tell you exactly how many kg can throw over some period of time. It all depends on your efforts how strictly you follow the diet how many calories to spend on exercise, running or fast walking every day.
It is recommended to consult with your doctor before making any drastic changes in lifestyle.
Especially if you have any health problems.
The myths, deceptions and lies should be ignored
There are so many myths and false claims about weight loss. So if you can lose 10 pounds in a month or not, will depend on the selected methods and ways of losing weight and this article will help you make the right selected.
All of this is to ignore, when do you plan to begin a new slim life.
- Night snacking contributes to weight gain is false. No matter what time of day you eat, you can still gain weight.
- The equipment for the press and other equipment help to reduce weight — this is stated in many advertisements to encourage you to buy the sports equipment. These simulators actually do most of the work for you, resulting in minimal calorie burning.
- Special diet products constantly advertised — do not fall for marketing tricks or to model with super slim figure. You just misleading, and it does not help to speed up the process.
- Fat can be turned into muscle is false. Fat and muscle are totally different in structure and composition. So, if you want to achieve a muscular and textured appearance, it requires a lot of commitment when you perform physical activity and adherence to healthy eating, abandoning of harmful products.
- Perhaps a local slimming in problem areas is also incorrect. You can't lose weight only in a certain place of his body, the overall weight reduction allows you to become slimmer in General.
Set your goals
- Plan your new lifestyle.
- Plan your diet and exercise.
- Be realistic when you are planning to lose weight.
- How many kg can throw in a week? For proper weight loss try not 2 more.
- Strictly stick to your new diet, exercise and a new routine.
- It is pointless to plan your new life and then throw him halfway.
- Buy digital scales to monitor their progress, and scales for the kitchen, to correctly calculate calories of foods a day.
- Also calculate your BMI (the body mass index), as this will help you.
- Calculating your BMI, you will know whether you are overweight or your weight meets your height.
- Keep a diary and paint of your progress every week, your meal plans and class time.
- You can even download a fitness app on your device.
Advice on nutrition
Experts recommend a balanced diet consisting of all food groups to make your weight loss of 10 kg per month real and comfortable, and also to preserve the health and maintain your new weight in the future.
Protein supports you full and satisfied until your next meal.
Sources rich in protein:
- Beans and legumes
- Meat diet
- Dairy products with low fat content
Select those products with a high content of protein that you eat.
The water is generally very beneficial for overall health.
Consume enough liquids for detoxification and effective removal of all the toxins and unwanted bacteria from the body.
It is recommended to drink at least 8 glasses of water a day.
You can even make drinking water more "interesting" by adding 1 Cup of water in any cocktail recipe.
You may want to completely remove carbohydrates from your diet to lose weight quickly, but do not. The body still needs energy for normal functioning and for the implementation of all metabolic processes. First, you will lose weight, but then the process slow down because the body will start to slow down metabolic processes and it will be worse to use fats as an energy source.
The fact that carbohydrates are simple and complex.
You just need to determine which carbs should be in your menu and which ones should be removed.
- Brown rice
- Whole grain products
Fats and oils
Full their exclusion would bring only harm, so don't do it.
Believe it or not, not all fats contribute to weight gain.
Recommended fat per day: 44-66 grams.
About 30% of the daily diet should include fats of vegetable origin, and can be consumed fish oil.
The fats that should be limited or eliminated from your diet is saturated and TRANS fats.
Polyunsaturated fats and monounsaturated fats, on the contrary, must be present in your diet.
- Olive oil
- Avocado oil
- Coconut oil
- Fish — salmon, herring, sardines, angelfish, mackerel, etc.
- Fish oil
These healthy fats even prevent cardiovascular disease.
Fibrous foods are not only good for losing weight but also help with digestion, reduce cravings for food, balancing blood sugar levels. Exactly what foods rich in fiber will help you lose 10 pounds in a month in comfort mode.
Studies have shown that fiber is also helpful for prevention of type 2 diabetes.
Sources of fiber:
- Whole grains
- Brown flour
- Dark leafy greens — spinach and Kale
- Berries — blueberries, blackberries, strawberries and raspberries
Fiber foods that should be avoided:
- White flour
- White rice
- White bread
The recommended amount of fiber: 25 grams a day for women and 38 grams per day for men.
Avoid drinking beverages containing large amounts of sugar.
Drinks that are good for weight loss:
- Green tea
- Fruit juice — make your juice from a variety of favorite fruits, and don't buy fruit juice from the stores. They usually contain a very large amount of sugar.
Drinks that should be avoided:
- Energy drinks
- Milk — if you can't completely eliminate milk, then limit your intake.
Foods that should be avoided
These products will make you fat, and they should be completely excluded from the diet. If you consume (even small amounts), then throw in a month the extra pounds will not work at all.
- Processed sugar granola, fruit juices and sauces usually contain processed sugar.
- Vegetable oil
- Fried food
Healthy food 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 healthy meals or even cocktails.
- Smoothies from fruits and vegetables — a great snack.
- There are many healthy smoothie recipes from which you can choose.
- Smoothies are also very quick and easy to prepare, especially with a good blender.
- Replace ice cream and other unhealthy desserts fruit water and cold fruit salads.
Supplements useful for weight loss
- Protein powders — protein powders are not only useful for weight loss, but for muscle-building.
- Protein powders also enhance your metabolism.
- Fish oil supplements is omega-3 fatty acids.
- They are necessary because the right fats and oils. They also contain vitamin D.
- Green powders are good for building muscles and they also increase your metabolism.
- They also increase your energy level.
Portions and recommendations for possible nutrition
- Don't eat food quickly, eat slowly and enjoy.
- The faster you eat, the more we have to eat because of feeling hungry and larger portions.
- Slow chewing also helps in digestion.
- Therefore, after each meal you will not feel miserable.
- You can have 5 meals a day, and it will not contribute to weight gain.
- However, you have to halve your portions.
- So instead of 3 big meals have 5 small.
- Do not drink after a meal.
- Drink water while eating, it will lead to the fact that the stomach has less space for additional calories in the form of products, and it also will make you happy, because it will reduce the need for food.
- Follow the meal plan.
- Plan your diet a week in advance. Don't ever let yourself slack by eating unhealthy snacks even once a week.
- Throw out all unhealthy products from the refrigerator.
- Buy a measuring tape and regularly measure your waist and hips.
- Weigh yourself daily, preferably in the morning before Breakfast.
- Many take pictures to see results.
- Keep logs and any photos of models etc. which in your opinion have a beautiful figure.
- Monitor progress — this will help you maintain motivation.
- If you are unhappy with the results and feel disappointed, don't give up.
- Observe your diet plan.
- Remember that weight loss never happens overnight.
Exercises and workouts
To lose 10 pounds in a month, the necessary calorie deficit, i.e. you need to spend the day more calories than you consume. So your weight loss plan should include exercise, it can be aerobic exercise as interval running or speed walking. And workouts for burning fat, no matter in the gym or at home, the important thing is to actively expend extra calories.
Without this you have very low chance to lose weight in a month for 10 pounds.
Exercises are not only useful for weight loss, but also have a positive impact on overall health.
The minimum number of training sessions 3-4 per week.
If you are scary or boring, you bring a girlfriend/friend.
Other useful tips for exercise
Don't be afraid, you can lose weight in a month without a cool gym. There are many other ways to stay in shape and play sports, also like to go to the gym, swim, jog etc.
Here are some other useful exercises that you probably never thought
- Instead of using the escalators, use the stairs.
- If you need to buy something or go somewhere, then walk.
- If watching TV relaxes you, then replace it with another activity that you like. It can be almost anything: you can stroll through the Park or along the beach, play sports with your friends, and you can even sign up for the class dance. The list is endless!
- Instead of having to buy food, clothes, etc. on the Internet go walking your local store or Mall.
- Lift heavy objects near you, it will increase your power indicator.
Even if you successfully lost weight, don't stop training. Keep up with everyday exercise.
When you tried everything and still have not noticed any results
If you have tried everything possible, but still have not lost a single kilo in the past month.
Perhaps it is because of these factors:
- The syndrome of increased intestinal permeability
- Problems with the thyroid gland
- Chronic fatigue syndrome
- Lack of time
- The lack of motivation
- The toxicity of the cells
If you still don't understand how you can lose weight, and if you suspect that the reason why you are not losing weight, linked to health problems, then consult your doctor.
Is it possible to lose weight in a month ten pounds? Of course, you can. You can for a week, and the day (just kidding), it would wish!