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 good eating habits. Many modern nutritionists offer a quick effect, but the truth is that the sooner you leave excess weight, the sooner you will return to your old form. Therefore, if your goal and dream is to lose weight without harming your health, we will help you with some useful tips and you will definitely get 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 few 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 then have a detrimental effect on your health, and the 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 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 also a risk of general deterioration in health. To do this, you must learn to follow simple rules that include an integrated approach to proper weight loss.
Rules for weight loss
- First you need to eliminate food items such 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 a hearty dinner. The ideal breakfast is one that includes about 30% of the calories consumed 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 necessary proteins for your body. Meat dishes are best steamed or baked.
- We must also leave an advantage to products (pasta, various cereals), including durum wheat.
- Start keeping a diary in which you record your weight and the number of calories you have consumed. Also, try to reduce the amount. An important role here is played by the fact that you are watching all this and directly controlling.
- For best results, connect to an activity such as running or cycling. At the same time, training should last at least 40 minutes, then it will benefit your body.
- Another important rule is not to drive yourself hungry. After all, hunger is an evil opponent of weight loss and damage to health. A frequent desire to eat will only lead to disruption of the nutritional system, poor state and self-depression. Lay out snacks: apples, dried fruits, fat-free kefir, yogurt.
- And the most important thing to be very careful about is that 80% of your calories must be consumed before 6 p. m. Of course, you can eat after 6, but these are light snacks. And remember, you need to eat in small portions so that the extra calories aren't deposited in your body as fat stores.
Bad habits that prevent you from losing weight
- Small amount of liquid. 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 eliminate 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 damage.
- Dinner for the night. The last meal must be done no later than 6 p. m. If you suddenly feel hungry, eat some fruit or indulge in green tea.
- Wrong combination of products. You can't combine carbs with fat, it certainly won't make you lose weight. It is like, for example, if you eat pasta and potatoes with pieces of fatty meat.
- Late sleep. In the interval from 9 p. m. to 2 a. m. , the body of a sleeping person produces a hormone (somonotropic). This hormone is responsible for the breakdown of fat. Therefore, when we sleep, at that time we are not hungry. Based on this, if you go to bed late, you are deprived of this hormone, which is necessary for weight loss.
Proper nutrition for weight loss
To get rid of extra pounds, you need to consider the basics of healthy eating. 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, their juices (except grapes, bananas). It is useful to eat eggs, low-fat dairy products (cheese, yogurt, kefir, cottage cheese). And also bread made from whole grains and cereals (except semolina). If your goal is a slim figure, you should exclude the following products: baked goods (buns, sweets), fried and smoked meats, various spices, alcoholic beverages and, of course, salt.
Exercise to lose weight
If you do not add physical activity to your lifestyle, it is impossible to lose 10 kg of weight in a month. For example, you can go to the gym two or three times a week for 2 to 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 evening. The combination of these measures will allow you to burn around 500 to 550 excess calories in a day.
Before deciding to lose 10 kg in a month, you should take into account all possible contraindications so as not to harm your own health. For example, any sharp change in diet is prohibited for people with a disorder of the gastrointestinal tract. Also, you can not increase the physical activity of people suffering from various heart diseases. If you are pregnant or breastfeeding, losing weight is absolutely prohibited.
How to lose weight effectively
Losing weight quickly is very difficult. Many people set themselves the goal of losing 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 that 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 useful information for us? We dream of losing excess weight of 2, 4, 5 or up to 10 kg in a short time. And there are women who just want to get rid of a few extra pounds, to regain the body of the desired shape. So everything is real at home.
We know that for many of us, the main source of overweight is in the abdomen. It turns out that you can safely lose weight using special baths, as they quickly speed up the metabolism. If at the same time you add loads in the form of visiting a gym, then the effect will not keep you waiting for long. After a few days you will be surprised by the results and the feeling of lightness in the body. As for 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 few days of fasting, while eating a variety of foods, and you will feel comfortable losing extra pounds without problems and without harm to your health. The most important effect of weight loss is that you have to lose weight slowly. On average, this is about 1 kg per week, 3-4 kg per month. It's all up to you, if you make it your goal to look slim and young at the same time, then you'll be fine. Give up rigid diets and special pills. And people of advanced age and those who are overweight should consult experts in the matter.
fat burners for weight loss
You've probably heard of specialized weight loss drugs. These substances are therefore called fat burners.
calorie diet for weight loss
If you have clearly set yourself the goal of losing 10 pounds a month without harm to your health, then you should 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. Thus, the score will be equal to the number of calories in your body. Food is money. Withdrawal from the account corresponds to the expenditure of calories through running, physical fitness and regular work. If you put a lot in the account and withdraw at the same time, it is not enough, then the amount will steadily increase and develop a new fat fold on the stomach, hips, etc. Otherwise, the opposite is true, withdrawing funds is weight loss.
3 ways to lose 10 kg in a month
- Incorporate sports into your measured pace of life and do it for 2-3 hours a day, while such instruction will pay off. You can lose weight in a month without changing your diet. But there is more harm to their own health than good.
- Go on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner too, only cabbage. And soon you will be very thin. But even here there are more disadvantages than advantages.
- Learn how to combine good nutrition and exercise. Reduce the number of calories from unhealthy fatty foods without harming your health. Exercise or start your day with a regular walk. Ride a bike in the evening. In my opinion, these weight loss instructions are the safest for your own health.
Simple arithmetic calculation of calories
So, in the West, some experts in the field of nutrition say that 1 kilogram of body weight equals 7700 calories. Based on this, to lose 10 kg of weight in a month without damage, you need to burn about 17, 000 calories in a week. It 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 take more than a 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, the body will not receive the vitamins it needs, which will lead to poor health. Therefore, lose weight slowly, without hurting yourself.