As summer approaches, we find ourselves trying to take cover for our physical condition.
Unfortunately, it is really difficult to lose weight, sculpt and tone up in a month!
If you want to feel comfortable with your body and need to lose the extra pounds, you need to find the right time to start. When to start the diet
Contents
- When to start the diet
- Weekly diet to lose 10 kg
- Mistakes that are often made
- Which foods to eliminate, decrease or replace
- Recommended food plan to lose 10 kg
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
- Saturday
- Sunday
There is no precise and suitable time for everyone to start the diet.
It depends on your starting physical condition and on the goal to be achieved. If your intent is to lose a lot of excess pounds and make it perfect for the costume fitting, you need to start the diet right after the holidays. Not later. This way you will have time to lose weight and tone your physique in the right places. When you have reached the desired weight, do not throw everything upside down by starting to eat badly and a lot.
The diet must be kept healthy and contained, therefore passing from a weight loss diet to a maintenance one. To do this, you can contact your general practitioner or a specialist directly. Weekly diet to lose 10 kg
To lose weight, in the right way, it is necessary to follow a healthy and balanced diet and to carry out motor activity regularly.
It is necessary to understand well which foods are suitable and which are not. Mistakes that are often committed
Trying to reach the dreamed goal you make some mistakes that could almost totally cancel your efforts, for example:
- start the diet late , close to summer. Obviously it will be impossible to lose 10 kg in a month and then maintain the weight achieved. During the hottest months we are used to eating many things that are not good for our body, such as ice creams, slushes etc;
- do not train . Training is the ingredient that accounts for 70% of your chance to really reach the goal. A healthy diet accompanied by a totally sedentary lifestyle will not help you lose weight;
- not have consistency . As in all things, even in the diet you have to put effort and follow it every day. It will be difficult and you will want to give up. Set the goal you want to achieve in your head and think about how happy you will be at that point.
Which foods to eliminate, decrease or replace
The main diet “gurus” will tell you that to lose weight you have to eliminate everything: pasta, bread, pizza, sweets, etc.
This is the perfect way to fail. Diet should not be seen as limited to that particular moment of your life. To have a healthy and healthy body, you must always follow a healthy and balanced meal plan. We will then move from a diet plan for weight loss to a maintenance one. Portions and some foods will change, but not all! This is why it is important that, if you have any doubts about setting it, you contact an expert who can help you make your own personalized diet.
My thought is that there is practically no food to be eliminated but that every food, if consumed in a suitable way, can bring benefits.
The foods to decrease are:
- alcoholic beverages . Alcoholic beverages such as beer, wine and spirits have the particularity of making the belly swell. They are also very caloric. Try to reduce your consumption of these drinks to once a week (not a full day!).
- sweets . You don’t always want to eat the light version of tiramisu. Treat yourself to one dessert a week that follows the original recipe. A single cake spread over 7 days is nothing either as a calorie intake or as a cheat.
- processed foods . Pasta, bread, sugar are the enemies of any diet. The reason is that they are very caloric and worked. Their processing makes them less healthy. There is no need to completely eliminate them. You can indulge in a meal without it affecting your diet.
How to replace foods:
Some tips to replace the foods that cause you more problems in losing weight:
- if you love sweets , prepare them yourself. Do not buy desserts already made because they are full of additives, preservatives and other things that are not good for the body. Prepare them in a healthy way. For example: you can replace white sugar with cane sugar or with stevia. Stevia has the particularity of completely eliminating the calories that sugar has.
- you can replace carbonated drinks with drinks prepared by you. Some examples: a bottle of carbonated water with lemon and a teaspoon of brown sugar or stevia (a kind of sprite). Or orange juice squeezed and filtered with still or sparkling water (a kind of orange soda).
- eat bread and pasta in the right amount, however, replacing them with wholemeal or cereal-based bread and pasta (corn, barley). Soy noodles are also good.
Recommended food plan to lose 10 kg
Below is an indication of a food plan (with some tips for varying the meal) which, if followed well and combined with a weekly workout of at least 3 times, will take you to your destination.
The following meal plan is perfect for women aged 18 to 40 who do not suffer from any pathologies or eating problems. The same diet can be used for men, however, by increasing the quantities, since humans need a higher caloric intake.
The breakfast and mid-morning snack drinks remain the same for every day Monday
- breakfast : 2 rice cakes with light jam (look on the label. The portion of jam must not exceed 20 kcal); a coffee / tea (cold or hot) with cane sugar (a teaspoon) or stevia, or a glass of plain water with lemon juice and a teaspoon of cane sugar or stevia.
- snack : a banana and a glass of orange juice or cold or hot tea (always with only a teaspoon of cane sugar / stevia)
- lunch : 80 gr of wholemeal pasta with 100 gr of aubergines cooked in a drizzle of oil
- snack : 3 nuts; a 0 Kcal fruit yogurt; a glass of orange or other fruit juice (low calorie)
- dinner : 100 g of chicken breast with 100 g of boiled broccoli and carrots (50 and 50); a slice of wholemeal bread or 2 rice cakes
- snack : post-dinner dessert consisting of 30 grams of cereals and 1 jar of natural or fruit yogurt with 0 kcal or 1 fruit (no banana, no strawberries or red fruits)
Tuesday
- breakfast : toast (2 slices of bread) with wholemeal bread and avocado or a toast (always 2 slices) with light cream cheese and cherry tomatoes; (drinks the same as on Monday)
- snack : a 0 kcal fruit yogurt; (drinks the same as on Monday)
- lunch : 80 g of couscous or rice (to be cooled) with vegetable dressing: 50 g of raw carrots, 20 g of corn and 20 g of peas
- snack : a fruit of your choice between apple, pear, mandarins (2) or orange
- dinner : 100 grams of spinach; a light cheese (light mozzarella, 0 kcal cottage cheese, active philadelphia (super protein and low in calories)); 2 slices of wholemeal bread
- snack : a square of dark chocolate (one !!)
Wednesday
- breakfast : fruit bowl (1 banana 1 apple / pear) with a veil of white yogurt 0 kcal; (drinks the same as on Monday)
- snack : wholemeal toast with jam and a glass of orange juice or cold or hot tea (always with only a teaspoon of cane sugar / stevia)
- lunch : 80 gr of wholemeal pasta with 100 gr of courgettes boiled with a drizzle of oil
- snack : 2 chocolate rice cakes (light); a glass of orange or other fruit juice (low calorie)
- dinner : 100 gr of fish (fillet) with 100 gr of boiled carrots and a boiled potato
- snack : a rice cake with jam 0 kcal
Thursday
- breakfast : 2 rice cakes with light jam; (drinks like monday)
- snack – a banana; (drinks like monday)
- lunch : 2 large tomatoes stuffed with rice (80 gr maximum) with saffron
- snack : 3 nuts; a 0 Kcal fruit yogurt; a glass of orange or other fruit juice (low calorie)
- dinner : home made cream of spinach and carrots (maximum 150 g); baked eggplant rolls and light mozzarella (1 mozzarella and 1 eggplant)
Friday
- breakfast : toast (2 slices of bread) with wholemeal bread and avocado or a toast (always 2 slices) with spreadable light cheese and 2 slices of sliced ​​turkey; (drinks the same as on Monday)
- snack : a 0 kcal fruit yogurt; (drinks the same as on Monday)
- lunch : 80 g of couscous or rice (to be cooled) with vegetable dressing: 50 g of raw carrots, 20 g of corn and 20 g of peas
- snack : a fruit of your choice between apple, pear, mandarins (2) or orange
- dinner : 100 grams of boiled zucchini; an omelette with 2 eggs and light cheese; 2 slices of wholemeal bread or 2 rice cakes
- snack : a square of dark chocolate (one !!)
Saturday
- breakfast : 2 slices of banana plumcake and home made low-fat yogurt (to be prepared on Friday evening)
- snack : one fruit (no banana, no strawberries, no red fruits)
- lunch : 80 gr of pasta with pesto sauce (light)
- snack : a fruit of your choice between apple, pear, mandarins (2) or orange
- dinner : PIZZA! Home made pizza evening or out.
- snack : a nice dessert in a restaurant or at home. A slice of cake is granted!
Sunday
- breakfast : 2 slices of banana plumcake and home made low-fat yogurt
- snack : one fruit (no banana, no strawberries, no red fruits)
- lunch : FREE!
- snack : 30 gr of cereals with low-fat yogurt 0 kcal or 3 nuts and a fruit
- dinner : cream of zucchini (maximum 150 g) and a hamburger (normal or vegetarian) with wholemeal bread and light mayonnaise
- snack : 2 rice cakes and light jam
Always remember to associate the diet with constant training.
At a minimum try to train 3 times a week for at least 1 hour each time.
Then set yourself the goal of walking at least 10,000 steps a day, every day.
By following all these tips and the weekly diet to lose 10 kg, you will get back in shape without too much effort!
