How to lose 10 kg per 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 routine and, of course, do not forget about the right 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 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 find many different diets that promise great effects. For example, social networks offer great weight loss of 10 kg in a few weeks, and sometimes in just one week. But not everyone is aware of the nature of the diet, as such weight loss requires compliance with extreme conditions, which can subsequently affect your health and excess weight will return after work. In fact, it is necessary to try the weight loss procedure to bring less worries and anxieties and the whole process to proceed 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, then in addition to losing 10 kg, there is 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.
Rules for weight loss
- First you need to remove from your menu foods such as yeast (bread, rolls). 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 to overcome the constant feeling of hunger. Try to eat them in the first half of the day, but cabbage can be eaten 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 eaten during the day. For dinner you should eat light and take place 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 do not forget about cottage cheese, eggs and fish. After all, these products contain the protein your body needs. Meat dishes are steamed or used in the oven.
- It is also necessary to give preference to products (pasta, various cereals) that include durum wheat.
- Start keeping a notebook in which you record your weight and how many calories you ate. Also, try to reduce the amount. An important role here is the fact that you are watching all this and have direct control.
- For best results, contact activities such as running or cycling. At the same time, the workout should last at least 40 minutes, then it will benefit your body.
- Another important rule is not to starve. After all, hunger is an evil opponent of weight loss and damage to health. Frequent eating will only lead to eating disorders, poor health and depression. Arrange snacks: apples, dried fruits, skim yogurt, yogurt.
- And the most important thing to pay close attention to is that 80 percent of your calories should be consumed before 6 p. m. Of course, you can eat after 6, but these are snacks. And remember that you need to eat small portions so that extra calories are not stored 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 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, 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 last meal should be made no later than 18 hours. If you suddenly get hungry, eat fruit or enjoy green tea.
- Wrong combination of products. You can't combine carbohydrates with fats, it will definitely not make you lose weight. It's like eating pasta and potatoes with pieces of fatty meat, for example.
- 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 breaking down fats. Therefore, when we sleep, we do not feel hungry at this time. Based on this, if you go to bed late, you lose 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 in his diet fresh vegetables, they can also be steamed (potatoes are an exception). Use fruits, juices from them (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 should exclude the following products: pastries (rolls, 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 rhythm of life, then it is impossible to lose 10 kg in one month. For example, you can go to the gym two or three times a week for 2-3 hours. If you do not have time to visit the hall, you can first cancel the elevator and walk instead of the transport route. Do not forget about gymnastics in the morning and evening. The combination of these measures will allow you to burn about 500-550 extra calories in one day.
Before you decide to lose 10 kg per month, you should consider 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 breastfeeding, your weight loss is absolutely forbidden.
How to lose weight effectively
Rapid weight loss is very difficult. Many people set a goal to lose weight in a month, but eventually give up. Those who want to fight 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 are many materials 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 about us? We dream of losing extra pounds by 2, 4, 5 or 10 kg in a short time. And there are women who just want to get rid of a few extra pounds, find the body with 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 metabolism. If at the same time you add loads in the form of a visit to the gym, then the effect will not make you wait long. In 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 hungry days - so say nutritionists. 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 damage to 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'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 the elderly and those who are overweight should consult experts on this issue.
Fat burners for weight loss
You've probably heard of drugs that specialize in weight loss. So these substances are called fat burners.
Caloric diet for weight loss
If you have clearly set a goal to lose 10 pounds a month without harming your health, then you should 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. Withdrawal from the account is the consumption of calories through running, fitness, and regular work. If you put a lot on the bill and at the same time withdraw, not enough of it, then the amount will increase regularly and will increase a new fat fold in the abdomen, thighs, etc. Otherwise, the opposite is true, withdrawing funds is a loss ofweight.
3 ways to lose 10 kg in one month
- Bring the sport into your measured rhythm of life and do it for 2-3 hours a day, while such instructions 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 on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner also only cabbage. And soon you will be very weak. But even here there are more pros than cons.
- Learn to combine proper nutrition and exercise. Reduce the number of calories from unhealthy fatty foods without harm to health. Do some exercise or start your morning with a regular walk. Ride your bike in the evening. In my opinion, such weight loss instructions are the safest for your own health.
Simple arithmetic for counting calories
So in the West, some nutrition experts say that 1 kilogram of body weight is equal to 7700 calories. Based on this, to lose 10 kg in one 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 2, 200 calories a 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, then the body will not receive the necessary vitamins and this will lead to poor health. So lose weight slowly without harming yourself.