How is it possible to lose 10 kg per month without harming your health? Of course, this is possible, but at the same time, you need to completely reconsider your diet, include exercise in 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 weight, the sooner you will regain your former shape. So, if your goal and desire is to lose weight without harming your health, then we will help you with some useful tips and you will definitely get the desired result.
How to lose weight without harming your health
Today you can come across many different diets that promise wonderful effects. For example, social networks offer to lose 10 kg in a few weeks, and sometimes only a week. However, not everyone is aware of the essence of the diet, because such weight loss requires adherence to extreme conditions, which can later adversely affect your health, and after the work done, the extra pounds will return. In fact, you should try to make the weight loss procedure less annoying and worrying, and make the whole process happen as usual. And most importantly, it should not harm your health in any way. If you simply reduce the number of calories in your diet, in addition to losing 10 kg, there is a risk of general deterioration of health. To do this, you need to learn to follow simple rules that include an integrated approach to losing weight properly.
Rules for losing weight
- First of all, you should remove foods such as yeast products (bread, buns) from your menu. They can be replaced with bread (dietary product) or pita bread.
- Prefer vegetables, they are rich in fiber and at the same time will help to eliminate the feeling of constant hunger. Try to eat them in the first half of the day, but cabbage can be eaten all day.
- Breakfast should be a hearty meal, but forget about a hearty dinner. The ideal breakfast is a breakfast that contains about 30 percent of the calories consumed during the day. Meals for dinner should be lightened and carried out no later than 4-5 hours before bedtime.
- Be sure to include lean meats in your diet, such as chicken breast or lean beef. And don't forget about cottage cheese, eggs and fish. After all, these products contain the protein your body needs. Meat dishes are steamed or used in the oven.
- Preference should also be given to products containing status wheat (pasta, various cereals).
- Start by keeping a notebook that records your weight and how many calories you eat. In addition, try to reduce the amount. An important role here is that you watch and control all this.
- For best results, engage in activities such as running or cycling. At the same time, exercise 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. Often, the desire to eat will only lead to disorders of the digestive system, poor mood and depression. Arrange snacks: apples, dried fruits, nonfat kefir, yogurt.
- The most important thing to pay attention to is to take 80% of your calories before 6 pm. Of course, you can eat after 6, but these are light snacks. And don't forget to eat small portions so that extra calories don't build up in your body as fat stores.
Bad habits that prevent you from losing weight
- Small fluid intake. On average, a person should drink 2 liters of water per day, and those who want to lose weight should drink more. Water helps to remove harmful toxins from the body, so it is impossible to lose weight without the necessary amount of water, especially for those who want to lose weight within a month.
- Lunch for the night. The last meal should be made no later than 6 pm. If you are suddenly hungry, have lunch with fruit or enjoy green tea.
- Wrong product combination. You can't combine carbohydrates with fats, it won't necessarily cause you to lose weight. This is, for example, if you eat pasta and potatoes with pieces of fatty meat.
- Late sleep. The human body, which sleeps between 9 am and 2 am, produces a hormone (somonotropic). This hormone is responsible for the breakdown of fats. Therefore, while sleeping, we do not feel hungry at the moment. Based on this, if you go to bed late, you will lose this hormone, which is necessary for weight loss.
Proper nutrition to lose weight
To get rid of extra pounds, you need to consider the basics of a healthy diet. A person who wants to lose weight should include fresh vegetables in their diet, which can also be steamed (except potatoes). Use fruits and their juices (except grapes and bananas). It is useful to eat eggs, low-fat dairy products (cheese, yogurt, kefir, cottage cheese). Also bread from whole grains and cereals (except semolina). If your goal is a slim figure, then you should exclude the following products: pastries (breads, sweets), fried and smoked meats, various spices, alcohol and, of course, salt.
Exercise to lose weight
If you do not add physical activity to your rhythm of life, then it is impossible to lose 10 kg a month. For example, you can go to the gym for 2-3 hours two or three times a week. If you do not have time to visit the hall, you can first give up the elevator and walk instead of the transport route. Do not forget about morning and evening gymnastics. The combination of these measures will allow you to burn about 500-550 more calories a day.
Before you decide to lose 10 kg in a month, you should consider all possible contraindications to avoid harm to your health. For example, for people with disorders of the gastrointestinal tract, any sudden change in diet is prohibited. Also, you can't increase physical activity for people suffering from various heart diseases. If you are pregnant or breastfeeding, it is strictly forbidden for you to lose weight.
How to lose weight effectively
It is very difficult to lose weight quickly. Many people set a goal to lose weight within a month, but eventually give up. Those who want to fight the extra pounds should be guided by certain tips. Is it true that people can lose 5-10 kg in a few days, but directly for a week or a little more. So far, there are many materials on social networks on this topic, where shocking figures are given, how people lose weight at home without harming their health. Maybe there is useful information for us? We want to lose 2, 4, 5 or 10 kg of excess weight in a short time. There are women who just want to lose a few extra pounds and find the body they want. So everything is real at home.
We know that for many of us, the main source of excess weight is the abdominal cavity. It has been found that you can lose weight safely using special baths, because they speed up the metabolism. At the same time, if you add loads in the form of a visit to a fitness center, the effect will not wait long. After a few days, the results and the feeling of lightness in the body will surprise you. When it comes to weight loss itself, it is better to start this process on fasting days - say nutritionists. Start with at least a few days of fasting, eat a variety of foods, and you will feel comfortable losing extra pounds without problems and without harming your health. The most important effect of losing weight is to lose weight slowly. On average, about 1 kg this 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 strict diets and special pills. Older people and those who are overweight should consult a specialist in this matter.
Fat burners for weight loss
You've probably heard of medications that specialize in losing weight. Thus, these substances are called fat burners.
Calorie diet to lose weight
If you have set a clear goal to lose 10 kilograms a month without compromising your health, then you should follow the instructions to lose weight. It is better to explain everything in an accessible and understandable language. For example, you have a bank account with a certain amount of money. So the score will be equal to the number of calories in your body. Food is money. Withdrawal is the expenditure of calories through jogging, fitness, as well as regular exercise. If you put a lot of things in the account and withdraw at the same time, it is not enough, then the amount will increase regularly, and the abdomen, hips, etc. Otherwise, the opposite is true, the withdrawal of funds is weight loss.
3 ways to lose 10 kg in a month
- Incorporate sports into your measured pace of life and exercise 2-3 hours a day, such an instruction will bear fruit. You can lose weight within a month without changing your diet. But they do more harm than good to their health.
- Put yourself on a strict diet without changing your lifestyle. Cabbage only for breakfast, cabbage, lunch and dinner. And you will soon be very thin. But here, too, there are more disadvantages than positives.
- Learn to combine proper nutrition and exercise. Reduce the number of calories from unhealthy fatty foods without harming your health. Get some exercise or start your morning with a regular walk. Ride a bike in the evenings. In my opinion, such weight loss instructions are the safest for your health.
Simple calorie arithmetic
Thus, some nutritionists in the West say that 1 kilogram of body weight is equal to 7700 calories. Based on this, to lose 10 kg of harmless in a month, you need to burn about 17 thousand calories 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 2, 200 calories a day. To lose 10 kg, he must eat 2100 calories, but this process will take more than a month. To get out of the situation, you just need to add physical activity. After all, if you reduce the caloric content of the diet, the body will not get the vitamins it needs, and this will lead to poor health. Therefore, lose weight slowly without harming yourself.