How to lose 10 kg in a month without harming your 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, not forget the right eating habits. Many modern nutritionists offer a quick effect, but the truth is that the faster you drop excess weight, the faster you will regain your former shape. 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 surely achieve the desired result.
How to lose weight without harming your health
Today, you can find many different diets that promise wonderful effects. For example, on social media, they offer a wonderful weight loss of 10 kg in a few weeks, and sometimes in just a week. But not everyone is aware of the essence of the diet, because such weight loss requires compliance with extreme conditions, which can later harm your health, and the extra pounds will return after the work is done. In fact, 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 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 health deterioration. To do this, you need to learn to follow simple rules that include an integrated approach to proper weight loss.
rules to lose weight
- First you need to eliminate foods like yeast products (bread, rolls) from your menu. They can be substituted for bread (a dietary product) or pita bread.
- Give preference to vegetables, as 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 hearty, but forget about a hearty dinner. The ideal breakfast is one that includes about 30% of the calories eaten during the day. For dinner, you need to eat, take it 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 don't forget about cottage cheese, eggs and fish. After all, these products contain the protein your body needs. Meat dishes are best steamed or use an oven.
- It is also necessary to leave an advantage 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. 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 like running or cycling. At the same time, training should last at least 40 minutes, so this will be beneficial for your body.
- Another important rule is not to get carried away by hunger. After all, hunger is an evil opponent of weight loss and health damage. A frequent desire to eat will only lead to a disturbance in the nutritional system, bad conditions and depression of oneself. Organize snacks: apples, dried fruit, fat-free kefir, yogurt.
- And the most important thing to pay attention to is that 80% of your calories should be eaten before 6pm. Sure, you can eat after 6, but it's light snacks. And remember, you need to eat in small portions so that the extra calories aren't deposited in your body in the form of fat stores.
Bad habits that keep you from losing weight
- Small amount of fluid intake. Every day a person needs to drink an average of 2 liters of water, and who wants to lose weight even more. Water helps to remove harmful toxins from the body, so 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 taken before 6 pm. If you suddenly get hungry, eat fruit or enjoy green tea.
- Wrong product combination. You can't combine carbs with fats, it definitely won't make you lose weight. It's like, for example, eating pasta and potatoes with chunks of fatty meat.
- Sleep late. Between 9 pm and 2 am, the body of a sleeper produces a hormone (somonotropic). This hormone is responsible for breaking down fats. Therefore, when we sleep, at this moment we do not feel hungry. Based on this, if you go to bed late, you will be deprived of this hormone, which you need to lose weight.
Proper nutrition for weight loss
To get rid of those 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 (except for grapes, bananas). It is useful to eat eggs, low-fat dairy products (cheese, yogurt, kefir, cottage cheese). And also whole-grain bread and cereals (with the exception of semolina). If your goal is a slim figure, then you need to exclude the following products: pastries (breads, pastries), fried and smoked meats, various spices, alcoholic beverages and, of course, salt.
Physical exercise to lose weight
If you don't add physical activity to your pace of life, it is impossible to lose weight by 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 visit the salon, you can first refuse the elevator and, instead of the transport route, walk. Do not forget to exercise in the morning and in the evening. The combination of these measures will allow you to burn about 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. Also, you cannot increase physical activity for people suffering from various heart diseases. If you are pregnant or breastfeeding, losing weight is absolutely forbidden for you.
How to lose weight effectively
Losing weight quickly is very difficult. Many people set their goal of losing weight in a month, but in the end they give up. Anyone who wants to fight the extra pounds should be guided by some tips. It is true that they say that people can lose 5-10 kg in a few days, but directly in a week or a little longer. To date, there is a lot of material on this topic on social media, where shocking numbers are given, how people lose weight without harming their 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 few extra pounds, to find their body the way they want. So it's all 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 using special baths, as they quickly speed up metabolism. If, at the same time, you add loads in the form of visiting a gym, the effect will not make you wait long. After a few days, you will be amazed at 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 - say experts in the field of nutrition. Start with at least a few days of fasting, while eating a variety of foods, and you'll feel comfortable shedding those extra pounds without any health issues. 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's all up to you, if you set a goal to look slim and young at the same time, everything will work out. Abandon strict diets and special pills. And people of advanced age and overweight should consult experts in this matter.
Fat burners for weight loss
You've probably heard about specialized weight loss medications. Therefore, these substances are called fat burners.
calorie diet to lose weight
If you've clearly set a goal of losing 10 pounds a month without harming your health, then you need to 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 equated with the number of calories in your body. Food is money. Account withdrawal is the expenditure of calories through running, fitness and regular work. If you put too much into the account and at the same time take it out, it is not enough, the amount will increase regularly and a new fold of fat will grow in the belly, hips, etc. Otherwise, the opposite is true, withdrawing funds is weight loss.
3 ways to lose 10 kg in a month
- Bring sports into your pace of life and practice it for 2-3 hours a day while such instruction will bear fruit. You can lose weight in a month without changing your diet. But there is more harm to your own health than benefits.
- Put yourself 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 to combine proper nutrition and exercise. Reduce the number of calories from unhealthy fatty foods without harming your health. Get some exercise or start your morning with a regular walk. Ride a bike at night. In my opinion, these weight loss instructions are the safest for your own health.
Simple calorie counting arithmetic
Thus, in the West, some experts in the field of nutrition say that 1 kilogram of body weight is equal to 7, 700 calories. Based on this, to lose weight by 10 kg in a month without damage, you need to burn about 17, 000 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 a day. To lose 10 kg, she needs to eat 2, 100 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 necessary vitamins and this will lead to health problems. So lose weight slowly without harming yourself.