How to lose weight by 10 kg in a month, without harm to health? Are you really thinking of doing this? Are you determined to shed those 10 unfortunate kilos?
How do you know it's time to lose weight?
How to understand that it is really time to lose weight? If there is shortness of breath, it becomes harder to move. If your favorite dress is tight, and the trousers do not converge at the waist at all. Even if relatives delicately notice that it is worth giving up dessert.
Approaching the problem of losing weight from a scientific point of view, first of all, you need to calculate your body mass index. How to do it? Very simple! You need to divide your weight by your height (in meters) squared and compare the result with the table. For example, your weight is 75 kg and your height is 1. 6 m. 75 / 1. 62=29. 29. According to the table, this means excess weight. According to the same table, it is quite easy to calculate the "correct" weight.
It often happens that extra pounds accumulate for years. An imperceptibly slender, healthy girl turns into a fat, flabby woman. And now, once standing on the scales, you find not at all rosy numbers. You decide to lose 10 or more kilograms. In which case would this be a necessary step?
From a medical point of view, the ideal "speed" of losing weight is 1-2 kg per week, when the body loses excess weight gradually, without jerks and extreme measures. Otherwise, there is a risk of harming your health. But if your weight is more than the norm by 15-20 kilograms or more, any physical activity is a burden or even brings suffering, if your food habits are far from a healthy diet, then losing 10 kilograms is completely justified.
If you are going to lose 10 kilograms, first of all, you need to contact a specialist to exclude diseases in which diets and physical activity are contraindicated. In addition, it will not be superfluous to donate blood for hormones to make sure that the cause of excess weight is overeating, and not health problems. Only after that you can start losing weight.
The secret to weight loss success
Successful weight loss is 60% dependent on what you eat. Therefore, food restrictions are indispensable. Now there are a huge number of different diets and meal plans. Also on the Internet you can find many offers for compiling an individual diet for money.
Choosing exactly what suits your body is not easy. Of course, it is best to work with a nutritionist to develop a comfortable meal plan that fits your lifestyle and habits. But not everyone is ready to spend their time and money on this, often a lot. What principles to follow in order to lose weight by 10 kilograms? What to take as a basis?
First of all, you need to create a deficit of calories consumed in relation to the calories burned during the day. A person with average physical activity burns about 2000 calories per day. Accordingly, if the consumption is more than this figure, then there is a mass gain, at the level - the weight stands still, if less - the body begins to burn fat reserves.
The optimal consumption will be 1300-1500 kcal per day. Many women, in pursuit of an ideal figure, in order to achieve results as quickly as possible, rush to extremes - they eat very little or stop eating altogether. Consuming less than 1000 kcal per day for a long time is completely unacceptable! After all, our smart body understands that in conditions of a shortage of energy (which we get with food), it needs to be saved and stored at every opportunity. There is a slowdown in metabolism (metabolism), the body goes into economy mode. That is why after fasting often the weight becomes even more than it was before the diet. To prevent this from happening, it is necessary to adhere to the daily calorie intake and not allow it to be excessively reduced.
So what to do in order to lose 10 kilograms without harm to health? How to eat?
The safest option may be to follow the principles of nutrition, which provides for the correct combination and distribution of nutrients (proteins, fats, carbohydrates) at meals during the day, rejection of harmful foods in favor of healthy food.
Proper nutrition involves 5-6 meals in small portions. In the morning, when the body has just woken up and needs energy, it is best to consume complex carbohydrates. These include cereals, durum wheat pasta, whole grain bread, and potatoes. There are also simple carbohydrates: sugar, high-grade flour products - buns, pasta, white bread. These products for the period of weight loss should be excluded from the diet, and after it should be consumed in a minimal amount.
So, a portion of porridge will be an ideal breakfast. Oatmeal, buckwheat, rice, corn - the choice is very large. You can add fruits to it - an apple, a banana, or dried fruits, candied fruits.
Contrary to popular belief about the dangers of fats in the body, it is impossible to talk about health without them. After all, thanks to fats, the absorption of vitamins occurs, since most of them are fat-soluble. The condition of the skin, hair, nails, the regularity of the menstrual cycle depends on the intake of poly- and mono-unsaturated fats. There are also saturated fats. A lot has been said about their harm, because this is the same cholesterol, the increase of which in the body worsens the work of all its systems. In one quantity or another, it is present in all products of animal origin, so it is necessary to control their intake into the body. The best option would be to consume fat in the morning, before breakfast. A tablespoon of flaxseed oil practically covers the daily requirement. Best taken on an empty stomach before breakfast. It is also necessary to include fish, nuts, dairy products in the diet, because they also contain healthy fats.
It is better to replenish your energy supply after 2-3 hours after breakfast with a small snack in the form of a banana, whole grain toast with avocado or low-fat cheese, nuts or other foods containing complex carbohydrates.
For lunch, lean meat or fish is great for protein, whole grain pasta, rice, or other grains for carbohydrates, and vegetables for fiber. For example, chicken breast baked with herbs and spices with a portion of brown rice and vegetable salad. Or spaghetti with chicken stewed with vegetables. Vegetables are necessary for the normal functioning of the intestines, because a violation of its functioning leads to various problems. They are also rich in vitamins and minerals that our body needs.
After lunch, it is necessary to reduce carbohydrate intake, as activity decreases, and unclaimed carbohydrates, whether complex or simple, will be deposited on the stomach and pope in the form of fat. To avoid this - after dinner, you need to increase the amount of protein and fiber in the diet. Separately, it should be said about fruits. By themselves, they are of course useful, but the high content of fructose is desirable to use them in the morning.
For a snack in the afternoon, 2-3 hours after dinner, a portion of low-fat cottage cheese or natural yogurt with nuts, bread, a handful of berries or dried fruits is suitable.
It is best to have dinner 3-4 hours before bedtime. You need to do this no later than 18 hours if you go to bed at 10 pm. It will be perfectly normal to have dinner at 23: 00 if you are awake until 3: 00 in the morning.
The right dinner should consist mainly of proteins and fiber. An excellent option would be meat or fish with vegetables, steamed or in another dietary way (stewed, boiled, baked or even fried, but without oil). An egg white omelette and a fresh vegetable salad are also great.
This type of nutrition is good because it fills the body with "fuel" as needed, which means there are no extra calories "in reserve". And frequent meals will allow you not to feel hungry, so the likelihood of a breakdown is very low.
How to speed up the process of losing weight
In order to speed up the process of losing weight, you need to eat foods that speed up the metabolism. It is primarily water. You need to drink at least 2 liters of clean water per day, excluding teas, soups, compotes, etc.
- Firstly, our body is 80% water, it is vital for us.
- Secondly, water is involved in all metabolic processes of the body. If it is not enough, then the metabolism slows down.
- Thirdly, when we are thirsty, a signal is sent to the brain that is very similar to the signal about the need for food.
That is, it is quite possible that a sudden feeling of hunger is actually thirst. You need to drink often, in small portions throughout the day and be sure to drink a glass of water an hour before meals. This will allow you to eat less.
Foods made from unrefined, whole grains also speed up metabolic processes. After all, they contain a lot of fiber, the processing of which takes a large amount of energy from the body. These are whole wheat bread and pasta, wild or brown rice, bran, whole oatmeal (those that need to be cooked for 15-20 minutes). Lean meat, fish, low-fat dairy products, vegetables and fruits - broccoli, spinach, cabbage, citrus fruits - have a very positive effect on the acceleration of metabolism. Coffee and tea can also speed up metabolic processes.
Spices and spices red pepper, ginger, cinnamon, curry and others will not only diversify the diet, but also speed up the metabolism.
But foods high in sugar, premium flour, pesticides reduce the metabolic rate and prevent the body from getting rid of excess weight.
Having decided to lose weight and start eating right, it is advisable to spend 2-3 fasting days - drink only water or green tea and eat only vegetables, ideally raw. It is advisable to exclude salt or reduce its consumption to 5 grams per day. Such a "shake" will cleanse the body due to the large amount of fiber (vegetables) and remove excess water. After such a detox, you can start a diet.
Physical activity for weight loss
In order to lose weight by 10 kilograms per month, proper nutrition is not enough, you need to connect physical activity. Indeed, firstly, it will speed up the process of losing weight by increasing the number of calories burned per day, and secondly, it will improve the quality of your body.
There are a huge number of different types of physical activity - strength and cardio training, fitness disciplines, dance programs, swimming, martial arts. As you can see, the choice is great and you can always find something of your own. But for losing 10 kilograms in a month, strength training combined with cardio training will give the best result.
Weight loss exercises at home
First of all, you need to decide where you will be exercising - at home or in a fitness center. Someone is shy or does not have the financial opportunity to purchase a subscription, while for someone, on the contrary, only classes in the gym are suitable.
If you decide to practice at home, you will need to purchase several accessories - a mat, dumbbells, weights. If desired, they can be replaced with bottles of water and a blanket folded several times. Don't forget your sportswear. There are a huge number of videos on the Internet with strength and cardio exercises that you can do at home.
A common mistake newcomers to the sport make is to think that you need to train the part of the body from which you want to drive fat. This is fundamentally wrong! To lose 10 kilograms in a month, you need to work out the muscles of the whole body. Otherwise, the process of losing weight will go slower than we would like.
If you decide to purchase a subscription to the gym, then it is advisable to spend several sessions with an instructor so that he shows how to exercise on simulators in order to avoid injuries. Also, a competent trainer will be able to give advice on exercise and nutrition, draw up an individual training program.
Strength training is better 2-3 times a week to give the muscles time to recover. Often beginners are encouraged to do circuit training. This is a type of strength training in which exercises for different muscle groups are performed in turn (in a circle). Example of a circle: lunges with dumbbells - 15 times, raises with dumbbells - 15 times, twisting - 15 times, push-ups - 15 times. And this circle is repeated 3-4 times. A circle may include 3-5 or more exercises. There can be 3, 4 or more laps in one workout.
In between strength training, you can do jogging, swimming, fitness. It will be a great option for cardio training, speed up the metabolism and allow you to lose weight faster.
When performing exercises, one must remember about the technique, because without it the result will be worse and there is a risk of injury. Don't forget about breathing - muscle tension on the exhale, relaxation on the inhale. Before any workout, warm up and stretch. It is better to complete strength training with cardio - running, intensive walking.
If running through the winter streets and conquering the simulators is not "yours", then, perhaps, fitness classes or one of the dance disciplines will be to your liking. For example, the newfangled direction of fitness - zumba is a mixture of dance steps and aerobic exercises. Who refuses to dance and lose weight at the same time?
During sports, there is a large loss of fluid that must be replenished. Therefore, poisoning in the gym, take a bottle of plain water with you.
In any case, before starting physical exercises, it is necessary to consult a doctor, especially if heavy strength training is planned. After all, not knowing about some hidden diseases or features of the body can greatly harm and aggravate the situation.
Motivation for weight loss
If you are determined to lose weight, then find sources of inspiration. Often the whole fighting spirit disappears due to the lack of quick results, because it is not possible to perform some kind of exercise or because of an unusual diet. Buy yourself an expensive dress that is 2 sizes smaller - this will be a good reason not to quit what you started. Find like-minded people on the Internet and as soon as you feel like quitting everything, look for support from them. Recently, another method of motivation has appeared - losing weight on a bet. For someone, the opportunity to lose or, on the contrary, win money will be an incentive to lose weight. When you want to quit everything and eat a piece of cake - look at the photos of girls and women who have already gone through the path of losing weight. If they can do it, so can you. After all, if a person really wants something, he will achieve it.
Today, a healthy lifestyle is in vogue. Being slim and beautiful is the trend of our time. Therefore, finding a huge number of healthy recipes on the Internet is not difficult. No less types of workouts, exercises and complexes for weight loss. Search and choose what is right for you. And be healthy!