Weight loss at home 10 pounds in a month: the basic rules of nutrition, physical activity, better diet
Almost every woman from time to time wants to lose weight, which resorts to different fat burners, diets and food supplements. Means and methods of getting rid of excess weight is quite a lot, but it guarantees that they will help, but still it does not hurt the body, no.
But to lose weight at home without the help of a nutritionist and not taking any pills. The most important thing – it is right to explore and develop a diet plan and when faced with difficulties is not to abandon the plan. Correctly composed diet, diet and exercise will help to lose weight at 10 kg.
The basic rules of food
Modern nutritionists very effective, however, they are all based on the fact that weight loss should be slow. Best of all, if weight loss is not three days or a week, and within a month. Minus 10 kg per month is the best option, provided that you have so many extra pounds. Should mention that people with plenty of fat will to lose weight more than more lean. Get ready to change the diet and exclude certain foods, and start losing weight.
The distribution of food intake
During the day you should eat 4-5 small meals instead of 2 times a day to throw in your stomach as much food as possible.
The morning meal should be no later than 10-11 hours. It is advisable to eat 3-4 hours before bedtime. No need to torment yourself with hunger after 18.00, especially if you have just ended working day. The body requires energy.
All meals are evenly distributed throughout the day. Breakfast, lunch and dinner should be full, and other methods must be not very rich snacking. The optimal amount of food that you can eat at one time, must shrink in the palm of his hand. As a result of this distribution of food and quantities per month can be quite easy to minus 10 kg.
Exclude sugar and salt
Completely excluded from the menu these products are optional, but necessary to reduce. This is due to the fact that salt contributes to fluid retention in the body, resulting in puffiness and swelling. Therefore, in the first days of the diet the body to get rid of excess water, reducing the consumption of salt. Quite often, during the diet at home instead of salt used dried seaweed, which also promotes weight loss.
Sugar quickly converts to fat, so put it in your tea or coffee should be halved. Although sweet and very well muffled by the hunger, the satiety passes quickly and the body still requires food. Instead of sugar is very good to use such substitutes as honey, however, also in small quantities.
Limited consumption of salt and sugar will help you to lose per month the extra 10 kg.
Remove high in calories and refined
To lose weight, you will have to eliminate from the diet certain foods:
- fast food;
- refined sweets.
If it is very difficult without sweets and pastries, you can keep diet cookies or buns, and dried fruit and a little chocolate.
Water for weight loss
During any diet per day should intake sufficient amount of water. Should be drinking 2 litres or more. Tea, coffee and juices in this volume are not included. Moreover, the juices of the body are more food than drink.
Water is needed for the body for two reasons:
- Not for a long time, but the liquid dulls the hunger. This is especially useful if you cannot sleep hungry.
- Water plays a major role in the metabolism of the body.
A thinner is recommended to use this method every day morning and evening to drink a glass of water. As a result, this month you can throw a few pounds without any dieting.
A sample diet for a day
Minus 10 kg per month is realistic, if the power is correct.
Breakfast. In the morning , you should consume carbohydrates in the form of porridge, vegetable salad, unleavened bread. Instead of salad you can prepare steamed vegetables. A glass of buttermilk or kefir, you can substitute a salad or steamed vegetables.
Lunch. In the diet should include light soups and various vegetable and fruit salads.
Dinner. In the evening you can eat the fish, a piece of lean meat, boiled eggs. For the main course added raw vegetables. When choosing meat for dinner, note that it must be pieces of chicken breast or Turkey, lean cuts of beef. Fish is better to choose sea and also lean.
The snacking. During the day you can make two snacks, which can include any fruit, except bananas.
Add physical activity
To improve the effect of weight loss by adding to nutrition exercise. They not only reduce excess weight but and tighten obviousy during weight loss the skin.
With the right diet is not necessarily going to the gym. A sufficient number of loads you can get at home. To the end of the month to minus 10 kg, it is recommended to perform aerobic exercise, which include:
- swimming in the pool;
- riding a stationary bike or bike;
- Jogging at an average pace;
- step at a fast pace.
Any of these activities should be carried out every day for at least 30 minutes because the body fat begins to be burned no earlier than 20-30 minutes of these workouts.
Tighten the skin on the affected parts of the body with help of special exercises that should be done after warming up the body by walking or Jogging.
Exercises for belly
The abdomen is tightened by using a swing press. For belly from lying position raise the legs and as long as possible to keep them. For the upper abdominals need to lie on your back, bend feet in knees, hands put behind your head and raise your upper body. The exercises are repeated 5 times in several approaches.
Reduce the volume of the arms
No harm to the body to reduce the amount of hands you can use push UPS from the knee. This exercise contributes not only to reduction of volume of hands, but also the preservation of breast volume.
Exercises for the legs
To tighten thighs and get rid of extra pounds in the legs using the lunges and squats that are performed in 3 sets of 10 times. When performing these exercises back be sure to keep straight.
Following the diet and doing the above exercises for a month you can throw 10 kg and get a beautiful and toned body.
The best diet «lose 10 pounds in a month»
Choosing loss diet, preference should be given to the diet which includes balanced, proper nutrition.
Diet Kim Protasov from
In developed by Israeli nutritionist menu for weight loss 10 kg includes dairy products and fresh vegetables. In the first week the menu consists of boiled eggs, green apples, cheese, low-fat cottage cheese, vegetables. Per day should drink at least 1.5 liters of water. In the following weeks menu reduces the amount of cheese and yogurt, but added steamed chicken, fish or meat. Diet is contraindicated for people who have problems with the digestive tract.
The Japanese diet
The rules of this diet are very simple. But doing them for a month you can lose about 10 lbs. From the diet should be avoided:
- bread and flour products (you can only eat a little homemade croutons).
In summer and autumn 10 kg per month, you can lose weight with vegetables in a day that need to eat 1,5 kg. They need to eat raw or cook for a couple.
To diversify the diet can low-fat dairy products, muesli, rye bread. During the day you should drink water and green tea. Sample menu for the day:
- Breakfast: yogurt, bread, salad, Apple.
- Lunch: boiled potatoes, vegetable soup, salad of tomatoes and cucumbers, a slice of bread.
- Afternoon snack: one cucumber or sweet red pepper.
- Dinner: carrot salad with cheese, garlic and sour cream, and green tea.
In this case you are allowed to eat any fruit except bananas and grapes, meat, nuts, berries.
- Breakfast: 20 g of nuts and one of ripe grapefruit.
- Lunch: piece of meat, 150 g and 100 g of berries.
- Snack: a few slices of melon, Apple and orange.
- Dinner: fruit salad and a piece of boiled fish, 150 g.
Minus 10 kg per month can be obtained if we exclude from the diet foods of animal origin. Within two weeks you can only eat soups, berries, nuts, fruits, vegetables, cereals.
- Breakfast: millet porridge, Apple, tea.
- Lunch: soup without meat, cabbage salad.
- Snack: fruit compote.
- Dinner: steamed vegetables, a handful of berries.
Diet «Five parts»
One of the stringent restrictions of diet is very popular. The gist of it is that five meals per day should consist of no more than five components, which can include:
- Fats in fish, olives, nuts.
- Carbohydrates include fruits, vegetables, and millet, buckwheat or rice grits.
- Proteins can consist of boiled chicken meat, seafood, lean beef, dairy products.
- As a fiber used branny bread.
- The drink is tea, a small amount of soy milk, smoothies, juice.
Leave the diet «Minus 10 kg»
If for months you confined to a strict diet, when you diet, you must perform the following recommendations:
- In the early days of usual food is introduced gradually. Fried and fatty meals will take only a week after the diet.
- To increase the caloric value of food taken should be no more than 100 Calories a day.
As a result of such action will improve digestion and metabolism, and secure weight reduction.
Some useful tips
Even if you need to lose just a few pounds or not need to lose weight, in any case, healthy eating on the body will affect only the better. Nutritionists advise:
- do not eat at night, high-calorie foods;
- to eat frequently in small quantities and fractional;
- drink enough water;
- to remove from menu, cakes, doughnuts, soda and fast food;
- connect exercise.
Selecting a diet or eating right and adopting all the above recommendations, get rid of the month from 10 extra pounds is realistic. During this time to improve the figure easily and securely. Reducing weight for a long time will have a positive effect on your health and your appearance.