How can I lose 10 kg in just 30 days without doing any exercise? Let’s experience a scientific and simple slimming program with me.
You can completely lose 10 kg within 1 short month by optimizing any of these 2 factors: Exercise, healthy diet.
I have seen the effects both of these regimens have on professional athletes, however, in this article, I want you to join me in exploring what I call the “Slow-carbs”.
In just 6 weeks I have reduced from 80 kg to 68 kg, meanwhile, my body has also gained about 4 kg of muscle.
This means, I have lost up to 12 kg of my excess fat, this is a rare diet that can help me lose a very thick layer of excess belly fat and replace it with lean and strong muscle strong.
And here are four simple rules I followed:
Rule #1: Avoid “White” Carbon Hydrate Entirely
You need to eliminate white carbs from your menu.
Foods such as bread, white rice, cereals, potatoes, pasta, and fried foods at high temperatures should be completely avoided, unless you eat them within 1.5 hours of the end. do exercise. If you can avoid white carbs, you’ll be fine.
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Principle #2: Combine and Split Meals
Regardless of whether the goal is to lose fat or gain muscle, the secret of all the most successful dieters is to combine and split their meals. Every meal can be built by mixing dishes from one of three main groups:
The protein:
- Egg whites or whole eggs
- Chicken breast or chicken thighs
- Organic beef
- Pork
Kinds of bean:
- Lentils beans
- Black beans
- Pinto beans
Vegetables:
- Spinach (Spinach, Spinach)
- Asparagus
- Peas
- Mixed vegetable
Eat as many of these foods as possible, but one thing you need to keep in mind is to make it as simple as possible.
You just need to choose 3 or 4 mix dishes and alternate eating them every day.
If you eat out at a restaurant, choose fresh salads instead of fries or high-heat stir-fries. What’s more, you can also use vegetables instead of rice, which is one of the best things about the “slow-carbs” diet.
Most people who use the “Slow-carbs” diet only complain that the diet provides a low source of energy, not because it is ineffective, because most of them are just consuming enough calories. required calories.
1 bowl of rice provides about 300 calories while 1 bowl of spinach contains only 30 calories. Vegetables are usually very low in calories, so you need to eat some beans to supplement those calories.
An athlete usually eats 6 to 8 meals a day to evenly distribute the calories needed for the body and avoid excess fat. I think that can be quite inconvenient so I only eat about 4 meals a day.
Here is my daily schedule:
- 7 AM– Breakfast
- 12 AM– Lunch
- 4 PM– Snack
- 6 PM– 7 PM– Exercise
- 7:30 PM– Dinner
- 11 PM. – A small glass of wine and then getting ready for bed.
Rule #3: Don’t Drink Energy
You can drink pure filtered water, sugar-free iced tea, green tea, lactose-free coffee, and other zero-calorie beverages as much as you like, but absolutely do not drink a lot of milk, sugary soft drinks, water, canned fruit juice.
You can also drink an extra glass of wine every night to aid in energy recovery after sports and help accelerate fat loss. Recent studies have shown that this is quite good for your fat loss.
Rule#4: Rest 1 Day Every Week
I recommend setting aside one Saturday every week as a “free” day to eat and drink.
On this day you are allowed to eat whatever you want without having to worry about calories, sugar, milk, or other taboos like meals of the week.
Many people fear that eating too much energy on days like this will disrupt their weight loss efforts for the past week, but the truth is quite the opposite.
This free meal day can help accelerate the process of fat loss by ensuring a balanced metabolic rate (stabilizing thyroid function) as well as nutritional balance in your body.
So, you don’t have to worry about maybe eating a little more than usual on this day.
Above are 4 principles that have helped me successfully lose 10 kg in just 30 short days. As long as you can follow the golden rules I introduced above, you can completely achieve your fat loss goals and will quickly wear the clothes you like best.
If you find this article useful, please share it to help your loved ones lose weight and stay healthy
Wish you always happy and quickly achieve your weight loss goals.
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