Many women are interested in the question of how to lose 10 kg in a month without endangering health. Everyone knows that drastic weight loss can lead to unintended consequences, but this does not diminish the desire to put the figure down quickly. What methods can be used to not endanger health?
Losing weight by 10 kg is really possible in many ways, using modern medicines, methods and diets to lose weight. However, many of the methods used will be ineffective if the issue is not taken seriously. Loss of weight can return in less than 2 weeks, and health deteriorates significantly. To prevent this from happening, you need to remember that each diet has its own contraindications, and most diet pills have many side effects that are detrimental to health.
The first goal that should be faced by someone who has decided to regain the beauty and harmony of the body is to get long -term results. And for this you need to completely rebuild your lifestyle and diet. Without this rule, any effort shown will be in vain.
The first step - cleansing the body
How to lose weight in a month at home? Excess weight is not only hidden in the fat in the abdomen and thighs, but also in the contaminated intestines, kidneys, liver, etc. Due to the deteriorating body, the metabolism slows down, as a result of which the food eaten stops being absorbed as it should. The person is slowly but surely starting to gain excess weight.
There are many ways to cleanse the body of toxins:
- the introduction of fasting days in a week, when only one product is consumed (e. g. , kefir or apples);
- weekly visits to the sauna or bath;
- therapeutic fasting;
- bowel cleansing procedures (hydrocolonotherapy, Shank Prakshalana, etc. );
- the use of herbal decoctions and infusions that help cleanse the body;
- the use of detoxification diets, etc.
The more methods for cleansing the body are used, the faster you will see results. Some people observe a weight loss of 5-10 kg only after the colon cleansing procedure. But please be careful. Each cleaning technique has its own contraindications. If you have any health problems where one method cannot be used, then it can always be replaced with another. For example, if there are contraindications to the use of weekly saunas, then the same effect can be achieved by doing daily strength training.
The second step - change your diet
How to lose 10 kg in a month without a diet? The extra pound does not come from anywhere, it appears as a result of improper nutrition, inactive lifestyle, and disturbances in the work of internal organs. Many people claim that they eat very little, but they still become obese. The problem here is that for each person, the list of products from which he or she gains weight is individual. However, there are foods and dishes that are definitely not to be eaten by those who want to lose weight.
First of all, it is necessary to exclude all bread products from the diet. No breads, cakes, croissants, pies, etc. On that day, you can eat a small piece of black bread or white bread croutons, if black is not allowed due to gastritis or other illnesses.
Fried, smoked, fatty foods should be completely excluded. The diet should contain large amounts of fresh vegetables and fruits. Processed foods lose essential vitamins and microelements, stored in the form of extra pounds. Try eating more fresh salads spiced with lemon juice and vegetable oil. Roast or steam meat and vegetables.
The main problems that cause people to not be able to withstand diet and dietary changes:
- Relatives and friends, co-workers at work eat snacks and you don’t have enough willpower to refuse a tempting meal. In this case, you need to be able to prioritize. Decide for yourself what you want. A beautiful figure and excellent health or a chance to get some pleasure? Wouldn’t it be more fun for you to feel light on your body, feel proud of your body shape, and get a chance to wear whatever clothes you want? You need to understand that gustatory habits change, after 1-2 months you will get great pleasure from eating fresh fruit, just as you get from fries or cakes.
- Feel hungry. Diet food cannot satiate a person to the same degree as a 3 -course meal or a hearty dinner. Therefore, you should eat in small portions, but often. Prolonged rest in food gives rise to the fact that the body, feeling hungry, will strive after the next meal to delay storage in the form of fat on your stomach or thighs. Ideally, you should eat small meals 5-6 times a day. In order not to rush into the "wrong" food when you’re out and about, you should always have 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 food deliciously. Every high -calorie product must be replaced with the appropriate flavor. Swap instant coffee for freshly brewed, black tea for tea made from your favorite herbs, juices from bags for freshly squeezed, save yogurt for homemade, fried fish for baked in foil, sausages for new recipes for chicken breast, cakes forcheesecake, etc.
How to lose weight 10 kg in 2 months? Examples of menus for someone who wants to lose weight and maintain their figure:
- A glass of freshly squeezed orange or grapefruit juice, a vegetable salad with a little lemon juice and olive oil.
- 200 g of porridge (preferably oatmeal or buckwheat).
- Herbal or green tea (without sugar), 200 g of 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, cottage cheese dessert (200 g).
Any "10 kg per month" diet is often a heavy burden on the human psyche. As a result, damage occurred and yesterday someone who was still losing weight started eating all the supplies in the fridge. Learn to eat properly and then you don’t need any diet. It is best to contact a professional nutritionist who will help you create the right menu based on your lifestyle, age and body characteristics. Your dietitian will give you the best advice on how many times a day you should eat and which foods to avoid.
To lose weight by 10 kg per month, you need to add fat -burning products to the menu: citrus fruits (the best, grapefruit), ginger (can be added to tea), raisins (add to porridge or dessert), cabbage, pineapple, green tea. And remember that to lose weight by minus 10 kg per month, you need to do unloading or starvation at least 1 day a week.
The third step - exercise
The more muscle mass in your body, the faster the fat burning process will take place. Therefore, in addition to cleansing the body and proper nutrition, physical exercise must be available. They will help not only burn fat, but will also help to tighten the skin and form a beautiful figure. By exercising alone, you can lose 10 kg in 3 months. It is enough to give them at least 1 hour a day or 1. 5-2 hours 3 times a week.
Remember that losing weight should be accompanied by a desire to change yourself for the better, it should not be stressful. Then you will succeed!