How to lose 10 kg in a month without harm to health, is it possible? Of course, it is possible, but at the same time, you need to completely rethink your diet, introduce sports into your daily life and, of course, do not forget about the right habits while eating. Many modern nutritionists offer a quick effect, but the truth is that the faster you leave excess weight, the faster you will regain your former shape. Therefore, if your goal and dream is to lose weight without harm to health, then we will help you with some useful tips, and you will certainly achieve the desired result.
How to lose weight without harm to health
Today, you can come across many different diets that promise wonderful effects. For example, on social networks they offer a wonderful weight loss of 10 kg in a couple of weeks, and sometimes in just one week. But not everyone is aware of the essence of the diet, because such weight loss requires compliance with extreme conditions, which can subsequently have a bad effect on your health, and extra pounds will return after the work done. In reality, it is necessary to try so that the weight loss procedure brings less anxieties and worries and the whole process takes place 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 a risk of general deterioration in health. To do this, you need to learn how to follow simple rules that include an integrated approach for proper weight loss.
Rules for weight loss
- First you need to eliminate such foodstuffs as yeast products (bread, buns) from your menu. 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 your day, but cabbage can be eaten all day.
- Breakfast should be hearty, 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 need to eat, light and it is 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. Also do not forget about cottage cheese, eggs and fish. After all, these products contain the protein necessary for your body. Meat dishes are best steamed or use an oven.
- It is also necessary to leave an advantage 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. Further, try to reduce the amount. An important role here is played by the fact that you are watching all this and are in direct control.
- For best results, connect to an activity such as running or cycling. At the same time, the training should last at least 40 minutes, then this will benefit your body.
- Another important rule is not to drive yourself to hunger. After all, hunger is an evil opponent of weight loss and harm to health. A frequent desire to eat will only lead to a disturbance in the nutrition system, poor condition and depression of oneself. Arrange snacks: apples, dried fruits, non-fat kefir, yogurt.
- And the most important thing to pay close attention to is that 80 percent of your calories should be eaten before 6 pm. Of course, you can eat after 6, but these are light snacks. And remember to eat in small portions so that the extra calories are not deposited 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 needs to drink an average of 2 liters of water, and those who want to lose weight even more. Water helps to 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 final meal must be done no later than 6 pm. If you suddenly get hungry, then dine on fruit or let yourself enjoy green tea.
- Wrong product combination. You can not combine carbohydrates with fats, this will definitely not make you lose weight. It's like, for example, if you eat pasta and potatoes with pieces of fatty meat.
- Late sleep. In the interval from 9 pm to 2 am, the body of a person who sleeps 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. Based on this, if you go to bed late, you are deprived of this hormone, which is necessary in losing weight.
Proper nutrition for weight loss
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, they can also be steamed (potatoes are an exception). Use fruits, juices from them (with the exception of grapes, bananas). It is useful to eat eggs, dairy products with a low fat content (cheese, yogurt, kefir, cottage cheese). As well as bread from whole grains and cereals (with the exception of semolina). If your goal is a slim figure, then you need to exclude the following products: pastry products (buns, sweets), fried and smoked meats, various spices, alcoholic beverages and, of course, salt.
Physical exercise for weight loss
If you do not add physical activity to your rhythm of life, then it is impossible to lose weight by 10 kg in a month. For example, you can go to the fitness room 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 on foot. Do not forget about gymnastics in the morning and in the evening. The combination of these measures will allow you to burn about 500-550 excess calories in one day.
Before you decide to lose 10 kg in a month, you need to take into account all possible contraindications so as not to harm your own health. For example, any sudden change in diet is prohibited for people who have a disorder of the gastrointestinal tract. Also, you can not increase physical activity for people suffering from various heart diseases. If you are pregnant or a nursing mother, losing weight is absolutely forbidden to you.
How to lose weight effectively
Losing weight quickly is very difficult. Many people set their goal to lose weight in a month, but in the end they give up. Those who want to fight extra pounds should be guided by certain tips. Is it true they say that people can lose 5-10 kg in a few days, but directly in a week or a little more. To date, there is a lot of material on this topic on social networks, where shocking figures are given, how people lose weight without harm to health at home. Maybe there is some useful information for us? We dream of losing excess weight by 2, 4, 5 or as much as 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 it's all real at home.
We know that for many of us the main source of excess weight is in the abdomen. It turns out that you can safely lose weight using special baths, as they rapidly speed up the metabolism. If at the same time you add loads in the form of visiting 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 lightness in the body. As for the weight loss itself, it is better to start this process with fasting days - experts in the field of nutrition say so. Start with at least a couple of fasting days, while eating a variety of foods, and you will feel comfortable losing extra pounds without problems and harm 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. Give up rigid diets and special pills. And people of advanced age and those who are overweight should consult with experts in this matter.
Fat burners for weight loss
You have probably heard about 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 kilograms per month without harming your health, then you need to follow the weight loss instructions. It is best 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 equated to the number of calories in your body. Food is money. Withdrawal from the account is the expenditure of calories through running, fitness, as well as regular work. If you put a lot on the account, and at the same time withdraw, it is not enough from it, then the amount will regularly increase, and grow a new fat fold on the tummy, hips, etc. Otherwise, the opposite is true, the withdrawal of funds is weight loss.
3 ways to lose 10 kg in one month
- Bring sports into 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 own health than good.
- Put yourself on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner, too, only cabbage. And soon you will be very slim. But even here there are more minuses than pluses.
- Learn to combine proper nutrition and exercise. Reduce the number of calories of unhealthy fatty foods without harm to health. Get some exercise or start your morning with a regular walk. Ride your bike in the evenings. In my opinion, such weight loss instructions are the safest for your own health.
Simple calorie counting arithmetic
So in the West, some experts in the field of nutrition say that 1 kilogram of body weight is equal to 7700 calories. Based on this, in order to lose weight by 10 kg in a month without harm, you need to burn about 17 thousand calories in one 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 per day. To lose 10 kg, she needs to eat 2100 calories, but this process will last more than one month. To get out of the situation, you just need to add physical activity. After all, if you reduce the calorie content of the diet, then the body will not receive the vitamins it needs and this will lead to poor health. Therefore, lose weight slowly, without harming yourself.