How to lose 10 kg in a month without harming health, is it possible? Of course, it is possible, but at the same time, you need to completely rethink your diet, incorporate sports into your daily life and, of course, do not forget about proper eating habits. Many modern nutritionists offer a quick effect, but the truth is that the sooner you lose excess weight, the sooner you will regain your previous shape. Therefore, if your goal and dream is to lose weight without harming your health, then we will help you with some useful tips and you will surely achieve the desired result.
How to lose weight without harming your health
Today you can encounter many different diets that promise wonderful effects. For example, on social media they offer a wonderful 10 kg weight loss in a few weeks, and sometimes in just a week. But not everyone is aware of the essence of the diet, because such weight loss requires adherence to extreme conditions, which can then have a bad effect on your health and the extra pounds will return after the work done. In reality, you should try to make the weight loss procedure bring less anxieties and worries and the whole process to proceed in the usual way. And most importantly, it does not have to harm your health in any way. If you simply reduce the number of calories in your diet, then in addition to losing 10 kg, there is also the risk of overall deterioration of health. To do this, you need to learn how to follow simple rules that include an integrated approach to proper weight loss.
Rules for weight loss
- First you need to eliminate from the menu foods such as yeast (bread, bun). They can be replaced with bread (a dietary product) or pita bread.
- Give preference to vegetables, they are rich in fiber and at the same time will help to overcome the constant feeling of hunger. Try to eat them in the first half of the day, but cabbage can be eaten throughout the day.
- Breakfast should be plentiful, but forget about a hearty dinner. The ideal breakfast is one that includes about 30 percent of the calories eaten during the day. For dinner, you should eat light and it is performed no later than 4-5 hours before bedtime.
- Be sure to include lean meats in your diet, such as lean chicken or beef. Also do not forget about cottage cheese, eggs and fish. After all, these products contain the protein needed by your body. Meat dishes are best steamed or used in the oven.
- It is also necessary to leave an edge for products (pasta, various cereals), which include durum wheat.
- Start keeping a notebook in which you write down your weight and how many calories you ate. Furthermore, try to reduce the amount. An important role here plays the fact that you are looking at all of this and you are in direct control.
- For best results, connect with an activity such as running or cycling. At the same time, the training should last at least 40 minutes, then it will be beneficial for your body.
- Another important rule is not to starve yourself. After all, hunger is a bad opponent of weight loss and damage to health. A frequent desire to eat will only lead to a disturbance in the nutrition system, bad mood and depression of oneself. Arrange snacks: apples, dried fruits, nonfat kefir, yogurt.
- And the most important thing to pay attention to is that 80 percent of your calories should be eaten before 6pm. Sure, you can eat after 6, but these are light foods. And remember, you need to eat in small portions so that extra calories are not stored in your body in the form of fat reserves.
Bad habits that prevent you from losing weight
- Small amount of fluid intake. Every day a person should drink an average of 2 liters of water, and those who want to lose weight even more. Water helps remove harmful toxins from the body, therefore, without the necessary amount of water, it is impossible to lose weight, especially for those who want to lose weight in a month without harm.
- Dinner for the night. The last meal should be made no later than 18. 00. If you suddenly feel hungry, then eat fruit or indulge yourself in green tea.
- Wrong product combination. You can not combine carbohydrates with fats, it will definitely not make you lose weight. It is like, for example, if you eat pasta and potatoes with fatty pieces of meat.
- Late sleep. In the interval from 21: 00 to 2 o'clock in the morning, the body of a sleeping person produces a hormone (somonotropic). This hormone is responsible for the breakdown of fats. Therefore, when we sleep, at this moment we do not feel hungry. Because of this, if you go to bed late, you are deprived of this hormone, which is needed to lose weight.
The right diet for weight loss
To get rid of excess pounds, you need to consider the basics of a healthy diet. A person who wants to lose weight should include fresh vegetables in his diet, they can also be steamed (potatoes are an exception). Use fruits, juices from them (except grapes, bananas). It is useful to eat eggs, low-fat dairy products (cheese, yogurt, kefir, cottage cheese). And also bread from cereals and grains (except oatmeal). If your goal is a slim figure, then you should exclude the following products: pastry products (buns, sweets), fried and smoked meats, various spices, alcoholic beverages and, of course, salt.
Exercise for weight loss
If you do not increase your pace of life with physical activity, then it is impossible to lose weight by 10 kg per month. For example, you can go to the gym two or three times a week for 2-3 hours. In the absence of time to visit the hall, you can first refuse the elevator, and instead of the transport route, walk. Do not forget about morning and evening gymnastics. The combination of these measures will allow you to burn about 500-550 excess calories in a day.
Before you decide to lose 10 kg per month, you should consider all possible contraindications so as not to harm your health. For example, any sudden change in diet is forbidden for people who have disorders of the gastrointestinal tract. Also, you can not increase physical activity for people suffering from various heart diseases. If you are pregnant or breastfeeding, weight loss is absolutely forbidden for you.
How to lose weight effectively
Losing weight fast is very difficult. Many people set their goal of losing weight in a month, but in the end they give up. Those who want to fight excess pounds should be guided by some tips. Is it true say that people can lose 5-10 kg in a few days, but directly in a week or so. To date, on social networks there is a lot of material on this topic, where shocking figures are given, how people lose weight without harming health at home. Maybe there is some useful information for us? We dream of losing excess weight by 2, 4, 5 or up to 10 kg in a short time. And there are women who just want to get rid of a couple of extra pounds, to find the body of the desired shape. So everything is real at home.
We know that for many of us the main source of excess weight is the abdomen. It turns out that you can safely lose weight using special baths, as they quickly speed up metabolism. If at the same time you add loads in the form of a visit to a fitness room, then the effect will not keep you waiting long. After a couple of days you will be surprised by the results and the feeling of softness in the body. As for weight loss itself, it is better to start this process with fasting days - say experts in the field of nutrition. Start with at least a few days of fasting, eating a variety of foods and you will feel comfortable losing extra pounds without problems and damage to health. The most important effect of losing weight is that you need to lose weight slowly. On average, this is about 1 kg per week, 3-4 kg per month. It all depends on you, if you set a goal to look slim and young at the same time, then everything will work out. Avoid solid diets and special pills. And people of advanced age and those who are overweight should consult experts in this matter.
Fat burners for weight loss
You have probably heard of drugs that specialize in weight loss. So these substances are called fat burners.
Calorie diet for weight loss
If you have clearly set yourself the goal of losing 10 pounds a month without harming your health, then you need to follow the weight loss guidelines. It is good that everything is explained in an accessible and understandable language. For example, you have a bank account with a certain amount of money. So the result will be equal to the number of calories in your body. Food is money. Withdrawal from the account is the expenditure of calories through running, fitness, and regular work. If you put too much into the account, and at the same time withdraw, not enough of it, then the amount will increase regularly and a new fat fold in the abdomen, groin, etc. will grow. Otherwise, the opposite is true, fundraising is weight loss.
3 ways to lose 10 kg in a month
- Bring the sport to your measured pace of life and do it for 2-3 hours a day, while such an instruction will bear fruit. You can lose weight in a month without changing your diet. But there is more harm to their health than good.
- Put yourself on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner, too, just cabbage. And soon you will be very weak. But even here there are more minuses than pluses.
- Learn to combine proper nutrition and exercise. Reduce the number of calories in unhealthy fatty foods without compromising your health. Do some exercise or start your breakfast with a regular walk. Ride your bike in the evening. In my opinion, such weight loss guidelines are the safest for your health.
Simple calorie counting arithmetic
So in the West, some nutrition experts say that 1 kilogram of body weight equals 7700 calories. Based on this, to lose weight by 10 kg in a month without harm, you need to burn about 17 thousand calories in a week. This will be equal to 2-3 kg of excess weight. For example, a girl who weighs 70 kg and is physically active can consume 2200 calories a day. To lose 10 kg, she must eat 2100 calories, but this process will take more than a month. To get out of the situation, just add physical activity. After all, if you reduce the caloric content of the diet, then the body will not get the vitamins it needs and this will lead to poor health. Therefore, lose weight slowly, without hurting yourself.