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 it is necessary to completely reconsider your diet, introduce sports into everyday life and, of course, do not forget about proper eating habits. Many modern nutritionists offer a quick effect, but the truth is that the faster you lose weight, the faster you will regain your previous shape. Therefore, if your goal and dream is to lose weight without harm to your health, then we will help you with a few useful tips and you will surely 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 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 subsequently adversely affect your health, and excess weight will return after the job is done. In reality, it is necessary to make sure that the weight loss process brings less anxiety and worry and that the whole process takes place 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, then in addition to losing 10 kg, there is also a risk of general deterioration of health. To do this, you need to learn how to follow simple rules that include an integrated approach to proper weight loss.
Weight loss rules
- First you need to eliminate foods such as yeast products (bread, buns) from your menu. They can be replaced with bread (diet product) or pita bread.
- Give preference to vegetables, they are rich in fiber, and at the same time will help overcome the constant feeling of hunger. Try to eat them in the first half of the day, but you can eat cabbage all day.
- Breakfast should be plentiful, but forget about a hearty dinner. The ideal breakfast is one that includes about 30 percent of the calories ingested during the day. For dinner it is necessary to eat, light up and spend no later than 4-5 hours before bedtime.
- Be sure to include lean meats in your diet, such as chicken breasts or lean beef. Also don’t forget the cottage cheese, eggs and fish. After all, these products contain proteins necessary for your body. Meat dishes are best steamed or used in the oven.
- It is also necessary to leave preference 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. Furthermore, try to reduce the amount. An important role here is played by the fact that you watch all this and have 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, then it will be beneficial for your body.
- Another important rule is not to starve. After all, hunger is an evil opponent of weight loss and damage to health. Frequent cravings will only lead to eating disorders, poor health and depression. Arrange snacks: apples, dried fruit, low-fat kefir, yogurt.
- And the most important thing to pay special attention to is that 80 percent of calories should be eaten before 6 p. m. Sure, you can eat after 6, but these are light snacks. And remember, you need to eat in small portions so that extra calories do not accumulate in your body in the form of fat reserves.
Bad habits that keep you from losing weight
- Small amount of fluid intake. Every day, a person should 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, so it is impossible to lose weight without the necessary amount of water, 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 p. m. If you suddenly get hungry, eat fruit for dinner or enjoy green tea.
- Wrong product combination. You can't combine carbohydrates with fats, it certainly won't make you lose weight. It's like, for example, eating pasta and potatoes with pieces of fatty meat.
- Late sleep. In the interval from 21 to 2 o'clock in the morning, the body of the sleeping person produces a hormone (somonotropic). This hormone is responsible for breaking down fats. Therefore, when we sleep, we do not feel hungry at this time. Based on that, 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 a healthy diet. A person who wants to lose weight should include fresh vegetables in his diet, he can also cook on steam (the exception is potatoes). Use fruits, juices from them (except grapes, bananas). It is useful to eat eggs, dairy products with low fat content (cheese, yogurt, kefir, cottage cheese). And also whole grain breads and cereals (with the exception of semolina). If your goal is a slim figure, then you must exclude the following products: pastries (earth, sweets), fried and smoked meat, various spices, alcoholic beverages and, of course, salt.
Physical exercises for weight loss
If you do not add physical activity to your rhythm of life, it is impossible to lose 10 kg in a 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 tour the hall, you can first refuse the elevator, and instead of the transport route go on foot. Don’t forget gymnastics in the morning and 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 must consider all possible contraindications so as not to harm your own health. For example, any sudden change in the diet of people who have a disorder of the gastrointestinal tract is prohibited. Also, you cannot increase physical activity for people who suffer from various heart diseases. If you are pregnant or breastfeeding, weight loss is absolutely forbidden.
How to lose weight effectively
Losing weight fast is very difficult. Many people set themselves the goal of losing weight in a month, but eventually give up. Those who want to fight against excess weight should be guided by certain tips. Is it true 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 social networks on this topic, where shocking figures are given, how people lose weight without harming their health at home. Maybe there is some useful information for us? We dream of losing extra pounds in 2, 4, 5 or even 10 kg in a short time. And there are women who just want to get rid of a few extra pounds, to find a body of the desired shape. So, at home, everything is real.
We know that for many of us, the main source of excess weight is the stomach. It turns out that you can lose weight safely using special baths, because they quickly speed up your metabolism. If you add loads in the form of a visit to the gym at the same time, then the effect will not wait 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 on fasting days - say experts in the field of nutrition. Start with at least a few days of fasting, with a variety of foods, and you will feel comfortable losing extra pounds without problems and damage to health. The most important effect of losing weight is that you need to lose weight slowly. On average, it is about 1 kg per week, 3-4 kg per month. It's all up to you, if you set a goal to look slim and young at the same time, then everything will work out. Give up strict diets and special pills. And people in their advanced years and those who are overweight should consult experts on this issue.
Fat burners for weight loss
You have probably heard of drugs that specialize in weight loss. So, these substances are called fat burners.
Calorie diet for weight loss
If you have clearly set a goal to lose 10 pounds a month without harm to health, then you must follow the instructions for weight loss. It is best to explain everything in accessible and understandable language. For example, you have a bank account with a certain amount of money. So, the result will be equal to the number of calories in your body. Food is money. Payment from the account is the consumption of calories through running, fitness, as well as regular work. If you put a lot on the bill, and at the same time withdraw, it is not enough from it, then the amount will increase regularly, and a new fat fold will grow on the abdomen, hips, etc. Otherwise, the opposite is true, withdrawing funds is weight loss.
3 ways to lose 10 kg in one month
- Introduce sports to your measured pace of life and practice it for 2-3 hours a day, and such instruction will bear fruit. You can lose weight in a month without changing your diet. But more harm to their health than good.
- Put yourself on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner, too, only cabbage. And you will soon be very slender. But even here there are more minuses than pluses.
- Learn to combine proper diet and exercise. Reduce the number of calories from unhealthy fatty foods without harming your health. Exercise or start the morning with a regular walk. Ride your bike in the evening. In my opinion, such weight loss instructions are the safest for your health.
Simple calorie counting arithmetic
So in the West, some nutrition experts say that 1 kilogram of body weight is equal to 7700 calories. Based on that, in order to lose 10 kg in a month without harm, you need to burn about 17 thousand calories in one 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 ingest 2, 200 calories a day. To lose 10 kg, you need to eat 2100 calories, but this process will take more than a month. To get out of the situation, you only need to add physical activity. After all, if you reduce the calorie content in the diet, then the body will not get the necessary vitamins and this will lead to poor health. Therefore, lose weight slowly, without harming yourself.