How to lose weight by 10 kg per month
How to lose weight by 10 kg per month
To reset 10 kg or even more for a month is quite realistic. The main factors contributing to the loss of excess weight, are the correct diet and exercise.
Instructions
1
Reconsider your daily routine. To bring the figure back to normal, a healthy and moderately long sleep is of particular importance. Scientists have repeatedly proved the fact that people sleeping 7-8 hours a day have normal weight indices, unlike those who sleep more or less time.
2
Build the right food. First, you need to break up large meals into a few small meals. Optimum will take a light breakfast in the morning and make a small snack a couple of hours before lunch. Lunch should also not be too saturated. It is better to eat less, but organize an extra meal in the evening. Dinner should also take place and take place no later than 18 hours, so that the food has time to digest before the onset of sleep.
3
Watch for the energy composition of food. Try to make the menu so that the amount of consumed calories does not exceed their consumption. For example, women working in the office and leading a sedentary lifestyle are encouraged to gradually reduce the number of calories consumed every day to 2000, then - to 1500 and finally to 1000. One month will be just enough to lose the desired number of kilograms .
4
Make sure that the amount consumed per dayproteins, fats and carbohydrates is also normal. It is recommended to consume not more than 25-30 grams of protein at one meal, as more of it is not digested and contributes to the violation of protein metabolism in the body. Carbohydrates should be taken 2-4 grams per body weight, depending on activity during the day. Fats should be reduced to a minimum.
5
Start intensely to train. To begin with, any kind of so-called cardio activity is suitable: charging, dancing, jumping rope, running in the morning, etc. As soon as you feel that you have become more endurance, you can start more heavy workouts at the fitness club. Attend it at least 3 times a week and perform exercises on all muscle groups in 3-4 approaches. The weight of the shells should be small, but the repetition in the approach should be done as much as possible - from 10 to 20. Together with proper nutrition this will contribute to a fairly rapid thinning of fat tissue.
