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 sport into your daily life and, of course, do not forget the right habits while eating. Many modern nutritionists offer a quick effect, but the truth is that the faster you shed excess weight, the faster you will regain your former shape. Therefore, if your goal and dream is to lose weight without harm to health, we will help you with some useful tips and you will surely 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 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 negative effect on health, and after the work done the extra pounds will return. In reality, it is necessary to try to make the weight loss procedure bring less anxieties and worries and the whole process goes as usual. And most importantly, it must in no way harm your health. If you simply reduce the number of calories in your diet, in addition to losing 10 kg, there is also a risk of a general deterioration in 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 you need to eliminate foods such as yeast products (bread, rolls) from the 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 the day, but kale can be eaten all day.
- Breakfast should be big, but forget a big dinner. The ideal breakfast is one that includes about 30 percent of the calories consumed throughout the day. For dinner, you need to eat, light and is carried out no later than 4-5 hours before bedtime.
- Make sure you include lean meats in your diet, such as chicken breast or lean beef. Also, don't forget the cottage cheese, eggs and fish. After all, these products contain the proteins your body needs. Meat dishes are best steamed or use an oven.
- It is also necessary to leave an advantage for the products (pasta, various cereals), which include durum wheat.
- Start keeping a notebook of 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 of this and are in direct control.
- For best results, connect to an activity such as running or cycling. At the same time, the workout should last at least 40 minutes, so this will be beneficial for your body.
- Another important rule is not to lead yourself to hunger. After all, hunger is an evil opponent of weight loss and damage to health. A frequent desire to eat will only lead to disorders of the nutritional system, poor condition and depression of oneself. Arrange snacks: apples, nuts, fat-free kefir, yogurt.
- And the most important thing to pay close attention to is that 80 percent of the calories should be consumed before 6pm. Sure, you can eat after 6am, but these are light snacks. And remember, you need to eat in small portions so that the extra calories are not deposited in your body in the form of 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 even more weight. 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 damage.
- Dinner for the night. The final meal must be done by 6. 00 pm. If you suddenly get hungry, have a fruit dinner or enjoy green tea.
- Wrong product combination. You can't combine carbohydrates with fats, this definitely won't make you lose weight. It's like, for example, if you eat pasta and potatoes with fatty pieces of meat.
- Late sleep. Between 9: 00 PM and 2: 00 AM, a sleeping person's body produces a (monotropic) hormone. This hormone is responsible for the breakdown of fats. Therefore, when we sleep, we are not hungry right now. 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 the 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 (except grapes, bananas). It is useful to eat eggs, low-fat dairy products (cheese, yogurt, kefir, cottage cheese). And also whole grain breads and cereals (except 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.
Exercise for weight loss
If you do not add physical activity to your pace of life, it is impossible to lose 10 kg weight in one 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 on foot. Do not forget about gymnastics in the morning and in the evening. The combination of these measures will allow you to burn around 500-550 excess calories in one day.
Before deciding to lose 10 kg in a month, it is necessary to take into account all possible contraindications in order not to harm your health. For example, any sudden changes in diet are forbidden for people who have a gastrointestinal tract disorder. Also, it is not possible to increase physical activity for people suffering from various heart diseases. If you are pregnant or a nursing mother, it is absolutely forbidden for you to lose weight.
How to lose weight effectively
Losing weight fast is very difficult. Many people set a goal of losing weight in a month, but eventually give up. Those who want to fight extra pounds should be guided by some tips. It is true that it is said 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 of 2, 4, 5 or up to 10 kg in no 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 true 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 the metabolism. If at the same time you add loads in the form of a visit to a fitness room, 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 weight loss itself, it is best to start this process with days of fasting - experts in the field of nutrition claim. Start with at least a couple of days of fasting, while eating a variety of foods, and you will feel comfortable shedding extra pounds without problems and damage to your health. The most important effect of weight loss 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 on strict diets and special pills. And people of advanced age and those who are overweight should consult experts on the matter.
Fat burner for weight loss
You've probably heard of specialized weight loss medications. 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 accessible and understandable language. For example, you have a bank account with a certain amount of money. Then the score will be equated with the number of calories in your body. Food is money. Withdrawal is the expenditure of calories through running, fitness and regular work. If you put a lot on the account and withdraw at the same time, it is not enough, so the amount will increase regularly and a new fat fold will grow on the belly, hips, etc. Otherwise, the opposite is true, withdrawing funds is weight loss.
3 ways to lose 10 kg in a month
- Bring the sport into your measured pace of life and do it for 2-3 hours a day, while such education will pay off. You can lose weight in a month without changing your diet. But there is more harm to one's health than good.
- Go on a strict diet without changing your lifestyle. Even for breakfast, cabbage, lunch and dinner, just cabbage. And soon you will be very skinny. But here, too, there are more disadvantages than advantages.
- 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 the day with a regular walk. Go biking in the evening. In my opinion, such weight loss instructions are the safest for your health.
Simple arithmetic calorie calculation
So in the West, some nutrition experts claim that 1 kilogram of body weight equals 7700 calories. Based on this, in order to lose 10 kg weight in a month without damage, it is necessary 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 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 get the vitamins it needs, and this will lead to poor health. Therefore, lose weight slowly, without hurting yourself.