How to lose 10 kg a month

healthy food to lose 10 kg per month

Losing 10 kg a month is a real goal, there are many ways to do it, but we must not forget that a sharp weight loss does not always have a beneficial effect on health.

How much can you lose weight without harming your health?

Nutritionists say you should not weigh more than 1 kg per week and 4 kg per month, but these are general standards, in fact, you need to develop a weight loss program and calculate how many calories you need. consume to get rid of excess weight.

Lack of a fast diet

The biggest disadvantage of losing weight is that it is possible to gain weight quickly after a strict diet. In some cases, a person gains more weight, which is more difficult to get rid of. To prevent this from happening, you need to lose weight gradually by consolidating the results obtained for a while until the body gets used to the new weight.

How to lose weight in a month

Before you start the weight loss process, you must first tune in to prevent accidents. It is best to develop a weight loss program with a dietitian and a trainer, you may need to work with a psychologist.

Weight loss is a complex activity that requires a competent approach.

It is also undesirable for a child to lose weight quickly and can have a negative impact on health, so you should be careful with this work. First of all, you should pay attention to diet. Weight gain in children and adolescents is most often due to improper diet and low physical activity. It is necessary to minimize sweets and pastries in the diet, to exclude packaged juices, fast foods, ready-made sauces. In addition, you need regular physical activity - 2-3 workouts a week (swimming, yoga, volleyball, etc. ). Dietary and lifestyle changes should be introduced gradually and then intensified.

Diet

First of all, in order to lose weight, you need to develop a competent nutrition plan that minimizes or better eliminates the consumption of sugar, starch, fatty, spicy, salty and canned foods. To lose 10 kg per month, you need to eat vegetables, lean meat, low-fat milk and kefir, fish and diet chicken or turkey without skin.

Vegetables play an important role in losing extra pounds, suppress hunger, contain a minimum amount of calories, speed up metabolism. They can be eaten stewed or raw. Protein is also important for weight loss and can help you lose weight without losing muscle mass. Protein foods support muscle recovery and appetite control. These include eggs, chicken, turkey, lean beef, seafood, milk and dairy products.

For vegetarians and vegans, lentils, peas, beans, mantles, peas, tofu, spinach, avocados, oats are suitable as a source of protein. Hazelnuts (walnuts, hazelnuts, almonds, peanuts, cashews) and various seeds (chia, flax, sesame and others) are excellent snacks. In addition, healthy carbohydrates are useful to quickly get rid of unnecessary pounds: wild rice (unpolished and unprocessed), whole grains, whole grain bread, pasta, flour. A healthy diet based on natural products helps to lose weight in a short time.

Physical activity

It is not enough to create nutrition to lose 10 kg, physical activity is important, which will help speed up fat burning, prevent sagging skin due to rapid weight loss and maintain muscle tone.

You don't have to visit a fitness club every day to play sports. It is more convenient to exercise at home at a convenient time.

Suitable sleep for weight loss

The lack of sleep also has a negative effect on the figure, so you need to take care to get a good night's sleep. It is recommended to sleep at least 8 hours a day and sleep no later than 22: 00. Going to bed late and chronic sleep deprivation slows down the metabolism. They put stress on the body, against the background of which there is a need for fatty and harmful foods.

Exercises to lose weight fast

Burn fat effectively with cardio. Bodyflex and oxide respiratory systems are very popular among those who want to lose weight. Sports in these fitness areas are based on proper breathing.

You should do them every day on an empty stomach; you are not allowed to eat for an hour after a workout. Exercises in these systems are static and dynamic. Breathing is carried out as follows: during respiration the stomach swells, on exhalation it is drawn towards itself. It is important to count accurately and monitor the accuracy of breathing techniques. It is recommended that you first test these systems under the guidance of a coach.

Training at home

You don't need to train at a fitness center, you can train at home. Running in a park near your home can be a regular cardio activity. Perfectly improves mood, reduces weight and strengthens yoga. Helps to balance relationships with other people and with one's own body. Yoga does not require much space and special equipment outside the carpet. How much to run and how much to train for weight loss is definitely an individual, you need to focus on your own well-being.

Fast weight loss water

Those who want to lose weight need to follow a drinking regimen. Drink at least 2 liters of water a day. There are no soups, teas, coffees, juices, fruit drinks, compotes and other beverages in this volume.

Water effectively cleanses the body of harmful substances and toxins, which facilitates and accelerates the weight loss process. Warm water washes away fat particles in the blood vessels, so it should be drunk a few minutes before and after meals. In addition, it speeds up the metabolism and helps the body burn more calories. This will allow you to easily lose a few pounds in the first days.

Water does not contain calories compared to other drinks, the skin feels smooth and elastic.

Diet when leaving the diet

There are many effective diets that can help you lose a lot of pounds. If you start fasting, you can get a little belly in 3 days or a week, but if you make a mistake, it is harmful to your health. You can dry and look beautiful in 3 weeks, you can get a lasting result in a year, but if you make a mistake to go off the diet and start eating everything, all your efforts will be in vain.

When going on a diet, if the diet is too strict, you should ensure that no more than 1400 kcal per day is consumed. Sweets can be consumed in small quantities at least once a week. You need to eat more vegetables and fruits for effective weight loss.

It is better to give up bread and sugar in its pure form. Instead of sugar you can use morning honey or natural syrups: agave, Jerusalem artichoke.

It is necessary to carefully study the product labels, to monitor the naturalness of the composition and the amount of carbohydrates in it.

How to combine the result

Many are worried about how quickly and preferably without a diet to get rid of excess weight. The process of maintaining and consolidating the result is no less important than the weight loss process. To stay in shape, you need to eat right, drink more water, and stay active. In this case, the person will no longer need any diet, will always be at the best weight.