Many women are interested in the question of how to lose 10 kg in a month without harm to health. It is well known that drastic weight loss can lead to undesirable consequences, but this does not diminish the desire to quickly get in shape. What methods can be used so as not to harm health?
Losing weight 10 kg is really possible in many ways, using modern drugs, methods and diets to lose weight. However, many of the methods used will be ineffective if this issue is not taken seriously. Loss of weight can be returned in less than 2 weeks and health is significantly reduced. To avoid this, you need to remember that each diet has its own contraindications and most weight loss drugs have a lot of adverse side effects.
The first goal faced by a person who has decided to regain the beauty and harmony of the body is to get a lasting result. And for this you need to completely rebuild your lifestyle and diet. Without this rule, any attempt at expression would be in vain.
Step one - body cleansing
How to lose weight in a month at home? The extra weight is not only hidden in the fat layer of the abdomen and thighs, but also in the intestines, kidneys, liver, and more. v. polluted. Due to the slag in the body, the metabolism is slowed down, as a result the food consumed is no longer absorbed as it should. The person begins to gain weight slowly but surely.
There are many ways to detox the body:
- introduction of fasting days of the week, when consuming only one product (for example, kefir or apples);
- weekly visits to the sauna or bath;
- fasting healing;
- bowel cleansing procedures (hydrocolonotherapy, Shank Prakshalana, etc. );
- the use of herbal decoctions and infusions that help cleanse the body;
- use of detox diets, etc. v.
The more cleansing methods you use, the quicker you'll see results. Some people observe a 5-10 kg weight loss after just one colon cleanse. But be careful. Each cleaning technique has its own contraindications. If you have any health problems for which this method cannot be used, you can always replace it with another method. For example, if weekly sauna use is contraindicated, the same effect can be achieved with daily endurance training.
Step two - change your diet
How to lose 10 kg in a month without dieting? Extra pounds do not come from anywhere, they appear due to unreasonable nutrition, sedentary lifestyle and dysfunction of internal organs. Many people claim that they eat very little but still gain weight. The point here is that for each person, the list of products that they gain weight on is completely separate. However, there are certain foods and dishes that are indispensable for those who want to lose weight.
First of all, it is necessary to exclude all bread products from the diet. No cakes, pastries, croissants, pies, etc. v. During the day, you can eat a small piece of black bread or a white bread, if black is not allowed due to gastritis or other diseases.
Fried, smoked, fatty foods should be completely excluded. The diet should have a large amount of fresh vegetables and fruits. Processed foods lose essential vitamins and trace elements, which are deposited in the form of weight gain. Try to eat more fresh salads mixed with lemon juice and vegetable oil. Grill or steam meats and vegetables.
The main problems that people cannot tolerate diets and dietary changes are:
- Relatives and friends, colleagues at work eat junk food and you simply do not have the willpower to refuse attractive foods. In this case, you need to be able to prioritize. Decide for yourself what you want. A beautiful figure and great health or an opportunity for a moment's pleasure? Would you feel light in your body, proud of your figure and have the opportunity to wear whatever you want? You need to understand that eating habits will change, after 1-2 months you will feel very happy when eating fresh fruit, just like you got from chips or cakes.
- Hunger feeling. Diet foods cannot satisfy a person to the same extent as a three-course meal or a sumptuous dinner. Therefore, you need to eat in small portions but often. A long rest in food leads to the fact that the body, feeling hungry, will try after the next meal to get rid of the stored fat in the form of fat in your abdomen or thighs. Ideally, you should eat small meals 5-6 times a day. In order not to rush to buy the "wrong" food when leaving the house, you should keep some nuts, bread, apples or bananas in your wallet.
- The person does not get pleasure from the food they eat. The problem lies in not knowing how to cook healthy and delicious meals. Every high-calorie product must be replaced with a worthy taste. Swap instant coffee for freshly brewed coffee, black tea for tea made with your favorite herbs, juice from bags for freshly squeezed varieties, homemade yogurt, fried fish to bake in foil, sausage for new recipes for chicken breast, cheesecake, etc.
How to lose 10 kg in 2 months? Sample menu for people who want to lose weight and keep fit:
- A glass of freshly squeezed orange or grapefruit juice, vegetable salad with some lemon juice and olive oil.
- 200 g porridge (preferably oatmeal or buckwheat).
- Herbal or green tea (unsweetened), 200 g vegetable broth and a slice of bread.
- Seasonal fruits.
- 1 glass of juice, freshly squeezed chicken or fish (200-250 g).
- A glass of kefir, yogurt, cheese dessert (200 g).
Any diet "10 kg per month" often becomes a burden on the human psyche. As a result, an incident occurred and yesterday a person who was still losing weight started eating all the food in the refrigerator. Learn how to eat right and then you won't need to go on a diet. It is best to contact a professional dietitian, who will help you create a suitable menu based on your lifestyle, age and body characteristics. A dietitian will give you the best advice on how many times a day you should eat and what foods to avoid.
To lose 10 kg per month, you need to add fat-burning products to your menu: citrus fruits (preferably grapefruit), ginger (can be added to tea), raisins (added to porridge ordessert), cabbage. , pineapple, green tea. And remember that to lose 10 kg of weight per month, you need to exercise or fast at least 1 day a week.
Step three - exercise
The more muscle in the body, the faster the fat burning process will happen. Therefore, in addition to purifying the body and proper nutrition, it is necessary to have sports exercises. They not only help burn excess fat but also help to tighten the skin, beautiful shape. With exercise alone, you can lose 10 kg in 3 months. Just feeding them at least 1 hour a day or 1. 5-2 hours 3 times a week is enough.
Remember that weight loss needs to be accompanied by a desire to change yourself for the better, not stress. Then you will succeed!