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

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

It should also be noted that along with the fluid and the building blocks of the fat layer, toxins and muscle mass will gradually leave. The first substance will be eliminated from the body when it is cleared - that is, if we stop eating everything in a row. The latter will disappear due to improper weight loss. It is in your best interest to prevent this, as the consequences of burning muscle tissue are weakness and slow metabolism. And the slower the metabolism, the less we lose.

Keep calm

We found out how many kilograms you can lose per month - the figure is about 4, 000-5. 000 grams, sometimes up to 7, 000 grams. However, you will not be able to get rid of them if you are constantly stressed. Scientists have proven that strong emotions slow fat loss by promoting increased production of cortisol and pregnenolone, a hormone that leads to excess weight accumulation and water retention in the body. For what? Let go of fasting and other radical methods that lead to a nervous breakdown and go back to the previous practice, finding ways to deal with negative emotions that really work for you - be it meditation, yoga orLatin American dances.

The rate of weight loss per month to lose weight no matter what is from 4 to 7 kg. The index depends on many factors:

• sex;
• grow old;
• body weight;
• the presence of chronic diseases;
• other body features.

True, this number is not as large as many of us would like, but it is such a slow and reliable weight loss that will strengthen the subsequent results and avoid health problems.

Do exercise

According to the AHA, for a healthy lifestyle, adults should do the following exercise or physical activity each week:

• at least 150 minutes per week of moderate-intensity cardio or 75 minutes per week of high-intensity cardio, or a combination of both during the week
• at least 2 days per week for moderate or high intensity muscle building or weight training
• capable people should do 300 minutes of moderate-intensity cardio per week

Also, it's important to avoid sitting for long periods of time.

For children, the AHA recommends the following:

• Parents and guardians should give young children between the ages of 3 and 5 enough time to run and play.
• Children 6 to 17 years old should be allowed to play for at least 60 minutes a day.
• Children should aim for intense cardiovascular activity at least 3 days a week and vigorous activity for at least 3 days.

According to the UK's National Health Service (NHS), aerobic activity is the most effective way to burn calories. The NHS also says that muscle burns more calories than fat. As a result, increasing muscle mass can help you lose weight.

Moderate-intensity aerobic exercise includes:

• water aerobics;
• tennis;
• garden;
• brisk walking.

High-intensity aerobic exercises include:

• swim fast;
• run;
• climbing slopes;
• aerobic dance;
• skipping;
• Ride bicycle;
• hard work in the yard, such as digging.

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

A study published in Current Sports Medicine Reports indicates that just 10 weeks of resistance training can boost a person's resting metabolism by 7%. An accelerated metabolism leads to more calorie burn, which can lead to weight loss.

How much can you lose in 2 months

It is impossible to give a single definite answer to this question, as each case is individual and depends on your physical condition at the time of weight loss. However, it is possible to give approximate numbers: if you lose about 1 kg per week, in 2 months you will lose 7 kg, sometimes this number increases to 9 kg. However, these values are largely arbitrary, as depending on the weight loss method you choose, the extra pounds will make you faster or slower. How much weight loss is really possible to lose weight in 2 months, following all the rules?

With proper nutrition

The most common way to lose weight is to organize a reasonable diet throughout the day. In your diet, you need to add porridge, low-fat yogurt, vegetables, lean meat and in addition, follow the rule of not eating at night. Proper nutrition will help you lose 2-4 kg per month, depending on your metabolism and how well you adhere to the menu.

How to build a diet:

1. Hearty breakfast. You can treat yourself to cakes, preferably savory. Avoid sweets completely.
2. Make sure to arrange a second breakfast that includes yogurt or fruit.
3. Should have soup for lunch. Bread is not recommended.
4. Afternoon snack should include avocado salad.
5. Dinner is the last meal of the day. Don't eat it all. Let it be meat or fish diet with vegetables. Avoid fried foods.
6. Before going to bed, you can drink a glass of kefir or milk.

If you are on a diet

Diets work, but choose them carefully because not all diets are right for you. In addition, it is impossible to abruptly refuse food under any circumstances. Fasting has its downsides, not leading to the best consequences. In general, there is nothing positive in losing weight quickly. It's best to switch to the diet under the supervision of a therapist, who will help you get through all phases of the diet with minimal discomfort, including getting rid of it once in a while. exact way.

When dieting, you should not be too concerned with the question of how much weight you will lose in 2 months, but rather focus on maintaining the results achieved - often at the end of the diet, 5-6 kg are thrown outdifficulty. will be back soon.

When you exert yourself

Another way to lose weight is to be physically active in the form of exercise. With their help, you can not only say goodbye to excess fat, but also adjust your body to your liking: pump lift, firm the buttocks, tighten the muscles, tighten the skin. You can choose a program in 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 to lose in 2 months with regular exercise is encouraging. Losing 10 kg in 2 months is completely doable, but only if you switch to a reasonable diet combined with exercise.

Is it possible to lose 5 kg without dieting?

Experts note that weight loss does not only happen when there is a drastic change in diet, but simply when a person takes control of his or her diet and activities. Therefore, it should be noted that fixing the calorie content of the food consumed leads to the consumption of less harmful foods and dishes. Sometimes it's not necessary to calculate the calorie content, just recording all the foods consumed. Knowing that any action will be recorded, a person is more likely to refuse a forbidden cake or noodle dish. To better control the calorie content of dishes, cook at home, leave food at restaurants.

In addition to controlling your diet, you should increase the amount of physical activity. Taking the elevator must be replaced by stairs, the road for cars must be crossed on foot. Of course, your best bet is to use a gym membership.

It is extremely important to document all results, both in terms of weight loss and strength gains.

Compliance with these measures in some cases leads to a weight loss of 5 kg per month. At the same time, the results are fixed for a long time, the general state of health improves. If within a week, according to all recommendations, the weight does not decrease or increase, and the body stores decrease, then it is necessary to change the approach, but it is better to consult a specialist. .

Losing 5 kg is a pretty viable outcome for both an accelerated approach and a long-term strategy in the fight against extra pounds. Applying any of the recommended reset methods, it is necessary to understand what component the scale's reading will decrease due to. After days off with greasy food or to activate the metabolism, it is possible to apply a fast diet, but for long-term results it is necessary not only to change the diet, but also to change the diet. Add more physical activity to the regimen. Ideally, the diet should be adjusted by a doctor, but the person who loses weight should soberly assess his or her health status, wondering if he really needs to lose 5 kg in a selected period of time. or not.

How many kilos can you lose?

Short-term nutritional regimens give quick but unreliable results, burning up to 1-2 kg per day. Longer diet options require endurance and self-control, but help get rid of excess weight almost unchangeably. Weight loss options:

• Rapid weight loss. The fast diet is based on this principle - the body gets rid of excess water and salt within 3-10 days. This method requires great efforts, but in the short term, can cause serious harm to the gastrointestinal tract and cardiovascular system. Weight can return to its old value in 3-4 weeks.
• Burn fat. The standard diet needs to be followed for a long time (up to several months), but the results achieved are easier to maintain. It removes not only excess water, but also fat deposits. This dietary choice is best combined with high-intensity exercise at home, exercise, or cardio.

How much weight can you safely lose?

Diet and exercise habits play an important role in safe weight loss.

The CDC states that a person can safely and effectively lose about 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 mindful of their goals.

They recommend people start with:

• their overall fitness level
• consult a doctor about how any underlying medical conditions may affect their physical activity or diet
• Find out what kind of physical activity they enjoy
• Set measurable goals

Everyone is different and reasonable goals may vary, but by keeping the number in mind, you can motivate yourself to achieve the goal.

Daily mode

Many people overlook a very important point in the weight loss process - recovery. If the body does not get enough rest, it goes into a state of stress, in which the adrenal glands secrete the hormone cortisol in a strong way. Its excessive amount in the blood slows down the metabolism and prevents the breakdown of fatty tissues. Therefore, given by nature for self-preservation. Therefore, it is necessary to rest to be able to lose 10 kg in a month. Types of rehab available at home:

1. Maintain an 8-hour sleep schedule. Before going to bed, you should ventilate the room and stop using the devices for a few hours.
2. You don't train every day, so take at least one day off a week. The best workout schedule is their frequency every other day.
3. Indulge in relaxing treatments - warm baths with aromatherapy oils, sea salts, massage and self-massage.
4. Long walk outdoors.

Basic methods to lose weight in 30 days

Of course, it's impossible to say with certainty how many pounds per month you can lose without harming your body. But for best results, you need to follow the basic recommendations below.

Control daily calorie intake

Following this rule, weight loss will become easier than ever. The main rule is to write down everything we eat during the day. This allows you to develop discipline and control your hunger, in other words, to distinguish psychological from physical.

Analysis of training programs

The fastest way to lose weight is to increase the intensity of cardiovascular exercise. Many people do not like such exercises, but they burn a large amount of calories and help fight excess weight. If you don't like running, use an alternative method - cycling, swimming, dancing.

But we mustn't forget about muscles that help a lot in the fight against excess weight, so we also added strength training. They make the body firm and elastic. You need to start small and often increase the intensity and complexity.

Proper nutrition

Not everyone likes to count daily calories. Plus, not everyone has the time to work out for long. But everyone has the right to use the right foods that are good for health and appearance. Every day you need to eat as many vegetables and fruits as possible, lean meat (chicken, turkey), fish, which contain many useful amino acids. As a snack, we always carry nuts/eggs, sandwiches from whole grain bread with us. An important point is to use the required amount of liquid.

Losing weight in 30 days is a realistic goal

First, you need to make sure that the goal is realistic. Many of us can easily lose weight in just a month, and with regularity, the results can exceed all expectations. Extreme diets and complex workouts do not bring lasting results, because the body is under severe stress.

The simple math behind healthy weight loss

You can roughly calculate how many kilograms you can lose in 30 days using normal math. For example, to lose 500 grams in seven days, you need to reduce calories in a 500-1000 calorie per day diet. But here, too, there are some nuances. Every holiday, important event and simple meeting with friends breaks our routine. You need to focus not on the goal of losing weight, but on giving up bad habits and increasing physical activity.

By combining resistance training with free weights and high-intensity training, your metabolism will increase dramatically. 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 the case of obesity, you only need to lose 10% of your weight, which improves blood pressure, normalizes cholesterol and reduces the risk of developing diabetes.

The diet doesn't work

Extreme diets are called fad diets, because weight loss is only a short term phenomenon, all the kilos will return very quickly if you continue your old eating habits. But there are also exceptions. For example, a patient who has undergone a special surgery to shrink the stomach may lose weight faster. There are many cases when such a course allows to lose up to 12 kg per month. Often, obesity is the result of an eating disorder.

Development planning

To lose weight and have lasting results, you need to develop a specific plan and execute it precisely down to the tiniest nuance. For starters, the best way is to contact an expert who will help you with this. Nutritionists will develop a proper and balanced diet, and trainers will develop an effective workout.

The primary job of a dietitian is to help fight eating disorders like portion control, unhealthy sugar and fat levels that lead to heart disease and diabetes.

counting calories

To track your weight loss, you need to keep a food diary. There is a table of calories and BJU (protein, fat, carbohydrate) of the product, it is easier to track the diet with them

It is important to know the exact weight of a portion in order to accurately calculate calories. To lose weight and stay healthy, you need to consume between 22 and 26 kilocalories per kilogram of body weight.

We multiply the calories by our own weight - we get the daily rate. In this case, the body needs to get 2 - 3 g of protein per 1 kg of body weight, 2 - 3 g of carbohydrates, 1 - 2 g of fat. We multiply the indicators by our own weight, now we can figure out how many calories should be consumed daily. Calorie counting is easy:

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

No diet: food

There will be restrictions, but they are quite simple and do not contain a strict diet. Do not eat 4-5 hours before sleeping: this is the time when calories will either be converted into energy necessary for life, or will begin to be stored if the body is in a sleeping state. Do not eat "after six" to quickly lose weight, if you go to bed not at ten, but at midnight or even later, you do not need to eat - then the gap will be large, you will have time againfeel hungry before going to bed and, most likely, 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 can't eat in the morning (due to lack of sleep, for example), don't force yourself - have a cup of coffee like that, without anything, and then have a Monday lunch/breakfast. two hearty. But don't "make up" at breakfast for being afraid to eat chocolate or cake properly!

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

Drink clean water. Drink a glass of water 10-15 minutes before a meal, you will not feel hungry and will eat in smaller portions.

Don't force yourself to eat! Eat only when you feel like eating. If you need to wash your dishes or dishes after turning off 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 teaspoon of sugar. If you're going to watch TV, read something, or chat on the Internet, don't bring food with you. You don't really want to eat - it's just a habit of chewing something during these activities. After two weeks, if you don't continue, it will go away. Pour yourself some water before you sit down to watch or read for the first week and drink some of it to make the withdrawal smoother.

How to lose 10 kg in 3 months

In addition to the general rules above, there are some more important points regarding the diet, the contents of the plate, and the cooking method. Do not follow these recommendations for 3 months but make them a lifelong habit if you want to keep the results and stay in perfect shape.

Proteins, fats and carbohydrates

A calculated daily calorie intake will help you lose weight, but only until you reach a normal weight. Over the next few months, a calorie deficit won't work if you don't think about the quality of the food. The balance between important nutrients is something you must monitor during 3 months if you want to have a beautiful body, not just a small weight. There are general universal ratios of BJU, but nutritionists advise to make individual calculations. For a person planning 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 kilogram.
• Up to 1 g of fat per kilogram of body weight for women and up to 0. 8 g for men.

Under this program, a person weighing 60 kg 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 in it. During all 3 months, when you lose weight, you will have to use the food energy chart to create a nutrition plan that is suitable for you. However, keep in mind that to lose weight, you need half of complex carbohydrates, and fats from plants and animals.

Diet

The optimal nutrition plan helps you to lose weight gently in a few months and maintain the results, focusing on speeding up metabolism, cleansing the body and adjusting eating habits. The fast metabolism will not allow later, with any error in the menu, the amount of food increases, and the change in taste preferences will help to refuse junk food. The basis of the diet will be:

• vegetables (especially legumes), green vegetables;
• seafood, fish;
• lean;
• cereals;
• fruits, nuts.

All 3 months, do not forget about the main rules of this diet:

• Drink clean water.
• Replace coffee with green tea.
• Eliminate sources of sugar - they interfere with weight loss.
• Get into the habit of having a hearty breakfast.
• Make it a habit to eat green vegetables every day.

Weight loss menu to lose 10 kg

The 3-month diet plan was based on the list of healthy foods above, understanding the inadmissibility of frying in oil, and combining protein with complex carbohydrates. The other things. Don't serve meat with buckwheat if you don't go to the gym afterwards. When cooking for 3 months, sugar and salt are excluded. Menu:

	Breakfast	Dinner	afternoon tea	Dinner
Monday	Oatmeal with nuts	Spaghetti with clams and stewed tomatoes	Apple	2 boiled eggs, cucumber, a bunch of greens
Tuesday	Buckwheat porridge with prunes	Vegetable broth, steamed veal	Grapefruit	Protein omelette with vegetables
Wednesday	Cheesecake in the oven	Boiled turkey (fillet), green beans	3 nectarines	Steamed salmon with tomato
Thursday	Dried apricot porridge	Baked halibut, cucumber	40 g cheese, 2 whole grain breads	Bean salad with tomatoes and peppers
Friday	Millet with pumpkin	Chicken fillet soup with vegetables	2 pears	Baked potatoes with herbs
Saturday	Oatmeal with banana	Grilled beef with guised leaves	Orange	Grilled zucchini and chili
Sunday	Cheese casserole	Lentil soup with vegetables	Banana	Pollen with asparagus

Additional recommendations

Because the set of products allowed to be used during the diet is limited, the body is deficient in vitamins and trace elements. Therefore, during the week of active weight loss, it is necessary to add a vitamin-mineral complex to your diet. In addition, when fat is burned, dangerous toxins are formed that can cause unpleasant symptoms such as dizziness, nausea, and headaches. To avoid this, it is necessary to drink as much water as possible, thanks to which toxins will be removed from the body.

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

Don't forget that any system that aims for quick results requires preparation. Otherwise, the body may be damaged, side effects will increase, or malfunction will occur. Therefore, at least a week in advance, you should gradually remove prohibited foods from your diet and reduce the amount of sugar. When leaving the diet, all of these must be done in reverse order. However, to maintain harmony, it is better to refuse some food altogether, or at least limit its amount in the diet. Yes, and physical activity is not worth the toss.