Losing 10 kg in a month is a goal that requires all our efforts to achieve. Usually, a diet of this type is followed to get rid of the pounds accumulated during the holidays or to get back in shape before the summer. Either way, it’s not a goal to be taken lightly. To be able to lose 10 kilos in one month it is essential to rely on a dietician or a nutritionist. Here are the tips to be able to lose 10 pounds in a month.
Lose 10 pounds in a month: here’s how
To be able to lose 10 pounds in a month, you need to focus on certain foods, including increasing fiber in the diet. Foods that contain fiber literally fill the stomach giving us a feeling of satiety that protects us from temptations between meals. They are also good for your health, in particular they are a panacea for the intestine because they reduce bad cholesterol and blood sugar and therefore reduce the risk of cardiovascular disease.
Carbohydrates do not have to be completely eliminated. According to experts, this would indeed be a huge mistake. Going without carbs would only bring us short-term results, but once we got back to the daily menu, we would come back to regain the lost pounds. Experts suggest replacing refined carbs with whole-grain carbs, like brown rice, oats, barley, and quinoa.
We start the morning with a protein breakfast. To lose 10 kilos in 30 days, a protein breakfast that can give us a good charge of energy is essential. A protein-rich breakfast cannot do without yogurt, oats, cottage cheese, fruit and cereals. For those who like strong flavors, an English breakfast with bacon and eggs is also welcome. A nutritious breakfast saves us from sudden feelings of hunger later in the day.
Vegetables are also essential for losing 10 pounds in a month as these foods are rich in essential nutrients such as vitamins, minerals, fiber, and antioxidants. They also help us achieve a feeling of satiety sooner.
Another useful way is to count calories. However, experts point out that a diet menu should never go below 1200 calories per day because the nutrients must always be balanced. In this sense, so that the ratio between essential nutrients or carbohydrates, fats, proteins and fibers is always in the right proportions, we can use calorie counting applications.
It is also important to eat slowly not only to enjoy food better but also to aid digestion. However, if we’re distracted, we don’t notice what we’re eating and we may eat more without even realizing it.
Rest is also important because, from common experience, we know that if we have a sleepless night the next day, in addition to just wanting to sink into our bed, we will also be much hungrier.
To lose 10 kilos in one month it is essential to accompany the diet by practicing physical activity. In particular, aerobic exercise increases heart rate. It is important to do aerobic exercise for 20-40 minutes a day for 150/300 minutes a week. We can choose the activity that best suits our desires: swimming, cycling, but also simple walking.
We don’t have to obsessively weigh ourselves. We consider this diet as a kind of marathon which therefore includes stages. In this sense, weighing yourself once a week will be more than enough.
Lose 10 kilos in 30 days: a typical menu of the day
As with any diet, breakfast is essential. We said to focus on protein because it fills us up more and gives us energy. Breakfast may consist of a cup of skimmed milk or yogurt and fruit or unsweetened cereal. If you wish, we can opt for a savory breakfast with toast, eggs and bacon. As a mid-morning snack, a low-fat yoghurt if not eaten at breakfast, seasonal fruit or dried fruit. In the afternoon snack of dried fruits. For lunch, brown rice with turkey breast or grilled chicken or a wholemeal sandwich with turkey breast or wholemeal penne pasta with tomato. For dinner, fish such as grilled salmon or broth accompanied by vegetables of your choice. Wholemeal bread for lunch and dinner.