How to lose 10 pounds in a month without harming health, is it possible? Of course, it is possible, but at the same time, you need to completely reconsider your diet, incorporate sports into your daily routine and, of course, do not forget the right habits while eating. Many modern nutritionists offer a quick result, but the truth is that the sooner you lose the extra weight, the faster you will regain your previous shape. Therefore, if your goal and dream is to lose weight without harming your health, then we will help you with some useful tips and you will definitely achieve the desired result.
How to lose weight without harming your health
Today, you can come across many different diets that promise great results. For example, on social networks they offer a wonderful 10 kg weight loss in a few 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 then have a detrimental effect on your health and the extra pounds will return after work. In fact, it is necessary to try to make the weight loss process less stressful and anxious and the whole process to be done in the usual way. And most importantly, it does not need to harm your health in any way. If you just reduce the number of calories in your diet, then in addition to losing 10 pounds, there is a risk of general deterioration of health. To do this, you need to learn how to follow simple rules that include a comprehensive approach to proper weight loss.
Rules for weight loss
- First you need to eliminate from your menu foods such as yeast products (bread, buns). They can be replaced with bread (dietary product) or pie.
- Give preference to vegetables, they are rich in fiber and at the same time 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 rich, but forget about a rich dinner. An ideal breakfast is one that includes about 30 percent of the calories consumed 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 breast or lean beef. Also, do not forget the cottage cheese, eggs and fish. After all, these products contain the necessary protein for your body. Meat dishes are best steamed or used in the 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. In addition, try to reduce the amount. An important role here is played by the fact that you monitor all this and have direct control.
- For best results, connect with an activity such as running or cycling. At the same time, the workout should last at least 40 minutes, then this will be beneficial for your body.
- Another important rule is not to starve yourself. After all, hunger is a bad opponent of weight loss and damage to health. Frequent craving for food will only lead to a disorder of the eating system, poor condition and depression of oneself. Arrange snacks: apples, dried fruits, nonfat kefir, yogurt.
- And the most important thing to watch out for is that 80 percent of your calories should be consumed before 6 p. m. Of course, you can eat after 6, 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 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 must be made no later than 6 p. m. If you are suddenly hungry, then eat fruit or let yourself enjoy green tea.
- Wrong product combination. You can not combine carbohydrates with fats, it certainly will not make you lose weight. It is like, for example, eating pasta and potatoes with pieces of fatty meat.
- Sleep slowly. Between 9 pm and 2 am, the body of a sleeping person produces a hormone (somatropic). This hormone is responsible for breaking down fats. Therefore, when we sleep, we do not feel 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 diet for weight loss
To get rid of extra pounds, you need to consider the basic elements 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 breads and cereals (excluding semolina). If your goal is a slim figure, then you should exclude the following products: confectionery (breads, pastries), fried and smoked meats, various spices, alcoholic beverages and, of course, salt.
Physical exercise for weight loss
If you do not add physical activity to the rhythm of your life, then 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 hall, you can first refuse the elevator and walk instead of the transfer route. Do not forget to exercise in the morning and evening. The combination of these measures will allow you to burn about 500-550 excess calories in a day.
Before you decide to lose 10 pounds in a month, you should consider all the possible contraindications so as not to harm your health. For example, any sudden change in diet is forbidden to people who have a disorder of the gastrointestinal tract. Also, you can not increase physical activity for people suffering from various heart conditions. If you are pregnant or breastfeeding, weight loss is strictly forbidden for you.
How to lose weight effectively
Rapid weight loss is very difficult. Many people aim to lose weight in a month, but in the end they give up. Those who want to fight the extra pounds should be guided by some tips. It is true they say that people can lose 5-10 pounds in a few days, but directly in a week or so. To date, there is a lot of material on this subject on social networks, where shocking facts are given, how people lose weight without harming health at home. Maybe there is some useful information for us? We dream of losing excess weight by 2, 4, 5 or up to 10 kg in a short time. And there are women who just want to get rid of a few extra pounds, to find the body of the desired shape. So everything is true 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 lose weight safely using special baths, as they quickly speed up metabolism. If at the same time you add loads in the form of a visit to a gym, then the result will not keep you waiting 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 with days of fasting - say experts in the field of nutrition. Start with at least a couple of days of fasting while eating a variety of foods, and you will feel comfortable losing the 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 all depends on you, if you aim to look slim and youthful at the same time, then everything will be fine. Abandon rigid diets and special pills. Both the elderly and the overweight should consult experts in this area.
Fat burners for weight loss
You have probably heard of drugs that specialize in weight loss. These substances are therefore called fat burners.
Calorie diet for weight loss
If you have clearly set a goal to lose 10 pounds a month without harming your health, then you need to follow the weight loss guidelines. 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. So the score will be equal to the number of calories in your body. Food is money. Withdrawal from the account is the expenditure of calories through running, fitness, as well as regular work. If you put a lot into the account and withdraw at the same time, it is not enough of that, then the amount will increase regularly and a new aspect of fat in the abdomen, hips, etc. will develop. Otherwise, the opposite is true, withdrawing funds is weight loss.
3 ways to lose 10 pounds in a month
- Bring sports to the measured pace of your life and do it for 2-3 hours a day, while such an instruction will bear fruit. You can lose weight in a month without changing your diet. But there is more harm to their health than good.
- Put yourself on a strict diet without changing your lifestyle. For breakfast, cabbage, lunch and dinner, also only cabbage. And soon you will be very thin. But even here there are more disadvantages than positives.
- Learn to combine proper nutrition and exercise. Reduce the number of calories in unhealthy fatty foods without compromising your health. Exercise or start your morning with a regular walk. Ride your bike at night. In my opinion, such weight loss guidelines are the safest for your health.
Simple numerical calorie counting
So in the West, some nutritionists say that 1 kilogram of body weight equals 7700 calories. Based on this, to lose 10 pounds in a month without harm, you need to burn about 17 thousand calories in a week. This will equate to 2-3 kg of overweight. For example, a girl who weighs 70 kg and is physically active can consume 2200 calories a day. To lose 10 pounds, you need 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 vitamins it needs and this will lead to poor health. Therefore, you lose weight slowly, without harming yourself.