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 correct eating habits. Many modern nutritionists offer a quick effect, but the truth is that the faster you lose excess weight, the faster you will return to your previous form. 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 surely achieve the desired result.
How to lose weight without harm to health.
Nowadays, you can find 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 a week. But not everyone knows the essence of the diet, because such weight loss requires compliance with extreme conditions, which can subsequently have a negative effect on your health, and the extra pounds will return after the work done. Actually, it is necessary to try that the weight loss procedure brings less anxieties and worries and the whole process is carried out in the usual way. And most importantly, it doesn't have to 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 of health. To do this, you need to learn to follow simple rules that include an integrated approach to proper weight loss.
Rules for weight loss.
- First of all, you need to remove from your menu such foods as yeast products (bread, buns). They can be substituted for bread (a diet product) or pita bread.
- Give preference to vegetables, they are rich in fiber and at the same time they will help you 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 consumed during the day. For dinner, you need to eat, light and 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 protein for your body. Meat dishes are best cooked steamed or in an oven.
- It is also necessary to leave an advantage for products (pasta, various cereals), which include durum wheat.
- Start keeping a notebook where you write down your weight and how many calories you ate. Also, 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 be beneficial for your body.
- Another important rule is not to drive yourself to hunger. After all, hunger is an evil enemy of weight loss and health damage. A frequent desire to eat will only lead to a disturbance in the nutrition system, poor condition and self-depression. Organize snacks: apples, dried fruit, nonfat kefir, yogurt.
- And the most important thing to pay close attention to is that 80% of calories should be consumed before 6 p. m. m. Of course, you can eat after 6, but these are light snacks. And remember, you should eat in small portions so the extra calories don't get deposited in your body as fat stores.
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 made no later than 6: 00 p. m. m. If you're suddenly hungry, eat fruit for dinner or enjoy green tea.
- Wrong product mix. You can not combine carbohydrates with fats, this definitely will not 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 fats. Therefore, when we sleep, at this time we do not feel hungry. Based on this, if you go to bed late, you deprive yourself 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 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 (with the exception of grapes, bananas). It is useful to eat eggs, low-fat dairy products (cheese, yogurt, kefir, cottage cheese). And also whole grain bread and cereals (except for semolina). If your goal is a slim figure, then you should exclude the following products: confectionery (buns, sweets), fried and smoked meats, various spices, alcoholic beverages and, of course, salt.
physical exercise to lose weight
If you do not add physical activity to your rhythm of life, it is impossible to lose 10 kg of weight in a month. For example, you can go to the gym two to three times a week for 2 to 3 hours. If you do not have time to visit the room, then 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 afternoon. The combination of these measures will allow you to burn around 500-550 excess calories in a day.
Before deciding 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. In addition, physical activity cannot be increased for people suffering from various heart diseases. If you are pregnant or lactating, losing weight is absolutely prohibited for you.
How to lose weight effectively
Losing weight quickly is very difficult. Many people set the goal of losing weight in a month, but in the end they give up. Those who want to fight against 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 some useful information for us? We dream of losing excess weight by 2, 4, 5 or even 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 in the abdomen. It turns out that you can safely lose weight with special baths, as they quickly accelerate metabolism. If at the same time you add loads in the form of visiting a gym, then the effect will not keep you waiting long. After a couple of days, you will be amazed at 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. Start with at least a couple of days of fasting, while eating a variety of foods, and you'll feel comfortable losing extra pounds without any problems or harm to your 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 yourself the goal of looking slim and young at the same time, then everything will work out. Give up rigid diets and special pills. And the elderly and those who are overweight should consult with experts in this field.
fat burner for weight loss
You have probably heard of medications that specialize in weight loss. That is why 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 harm to your health, then you should follow the instructions for losing weight. 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. Therefore, the score will be equated to the number of calories in your body. Food is money. The withdrawal of the account is the expenditure of calories through running, physical exercise and regular work. If you put a lot into the account, and at the same time withdraw, it is not enough, then the amount will regularly increase and a new fold of fat will grow on the belly, hips, etc. Otherwise, the opposite is true, withdrawal is weight loss.
3 ways to lose 10 kg in a month
- Incorporate sports into your measured rhythm 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 your own health than good.
- Go on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner, too, just cabbage. And soon you will be very thin. But even here there are more disadvantages than advantages.
- Learn how to combine proper nutrition and exercise. Reduce the amount of calories from unhealthy fatty foods without harming your health. Get some exercise or start the morning with a regular walk. Biking in the afternoons. 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 equals 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 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 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 caloric content of the diet, the body will not receive the vitamins it needs, and this will lead to poor health. Therefore, lose weight slowly, without hurting yourself.