How to lose 10 kg in a month without harming health

3 November 2020

One of the protagonists of the movie "The Devil Wears Prada" was ready to lose weight, at any cost, not even gastritis, a dangerous price to pay for a slim waist. The girls and women raised in the philosophy of healthy living no longer agree with this. Our goal is to lose weight without harming your health (but preferably - as soon as possible). And doable!

Regime is more important than diet itself

It is important for both teens and people over the age of 40 to have their daily diet work like an hour.

Therefore:

is worth having breakfast, lunch, dinner and even snacks at the same time (regardless of the day of the week);
if you are going to play sports, do your workouts on a schedule, spread evenly throughout the week;
It makes sense to check your weight often (but one thing to weigh yourself daily and another hourly);

Fitness trainers claim that in real life, only one-third of people are able to maintain strict order. So if you get lost from time to time, you shouldn’t indulge too much. Although, of course, there is no need to “go all out”.

"Own" energy system: efficient but not deadly

Not all menus allow you to immediately lose an ordered amount (say 5 kg per week) without harming your health. Choose an effective but notoriously dangerous diet (which includes mono-nutrition and other “planners”) as well as slow but healthy weight loss.

Work efficiently and seamlessly:

separate food;
Healthy foods (excluding starchy foods, fried foods, alcohol and mandatory 100% vegetable dinners before 22: 00 - vegetables must be fresh or fried);
increase the frequency of meals with decreasing doses;
gradual reduction of daily caloric content - by 300-400 kcal per day, no more.

Important: You should not reduce your diet too quickly. It can be stressful for the body. Our subconscious can decide if hungry times have come and “turn on” the way of the internal economy, starting the “process of weakness” so that the body does not waste fat reserves and even send all unused calories to reserves, i. e. pages. In this case, a strict diet does more harm than good (plus psychological discomfort, as it is exclusively dietary, but not always a favorite food to "sit").

Fasting days

Nutritionists, and even therapists, believe that kefir, apples, kefir-apples, cottage cheese, and so on.

But unloading should also be done wisely. Make sureyour daily dose is at least 800-1000 kcal. However, avoid physical activity (which includes both sports and intense homework).

Clear water

Proper water management of the body is definitely important. Water is responsible for the condition of the skin (which remains supple and will not sag due to weight loss). Water clears the body of toxins that are released when fat deposits "melt". It also fills your stomach beneficially, replaces the usual frequent snacks and protects you from consuming excess calories.

When you lose weight,drink 2 liters of clean, standing water every day. But not all at once: distribute the water evenly, using a maximum of one glass. Once they start drinking a liter, we stretch the stomach and exhaust our constant appetite because the enlarged stomach is harder to “feed”.

But beware: if the organisms of 9 people are happy to accept such frequent drinking, the body of the 10th person will respond withedema. This symptom tells you to reduce your water intake (and also talk to a therapist who will refer you for a kidney or heart test). And if you already know about your own problems with these organs, you should discuss both your personal drinking routine and your weight loss routine with your doctor.

Body Support

You can’t lose weight safely by dieting every day and standing at a three-minute bar, but you regularly refuse to sleep healthy. Regular sleep deprivation, multiplied by poor diet and constant fatigue due to exercise in the gym, causes stress, chronic fatigue, and then hormonal imbalance in record time.

It is advisable to get enough sleep between 22: 00 and 10: 00 to have an uninterrupted sleep time of at least 8 hours. During this time, the resting body produces hormones that help the body break down fats. In addition, a full night’s rest guarantees fun all day long (which is especially important when playing sports).

Healthy sleep is also "done":

walks in fresh air before going to bed;

orthopedic mattress;

calm atmosphere before bed;

pacified emotional background (women’s nerves suffer from refusing their favorite foods, so it’s important to properly prepare for diet and use a light sedative).

Physical education, or sport

Regular fitness or fitness training is the most important condition for fast weight loss without a sudden drop in calorie intake.

This can be a workout of any intensity.

The best fit is

group workouts in the gym (pilates, yoga, aerobics);

walking (but it is better to walk with a pedometer or a program downloaded to a similar smartphone - for an adult, the daily walking speed starts at 10, 000 steps);

run - 2 or 3 runs a week for 20 minutes at a slow pace;

daily exercises at home, but at least 20-30 minutes a day (you can choose a workout online, or at least twist a hoop and swing a press).

But: if you haven’t slept enough or aren’t feeling well, give up physical education. Squatting or kneeling with violence, overcoming headaches or muscle aches only hurts you. And if the sports themselves end in disease, it’s better to see a doctor - the body warns of future “failure”.

Massage

It is foolish to hope that this procedure will "break down" the body's fat deposits.

But if you exercise, massage can help relieve stress on tired muscles. In addition,massage speeds up blood circulation(which means that the body can remove toxins faster).

Contrast showers and "warming" cosmetic treatments will also be helpful.

Internal preparation

For proper weight loss,mentally prepare for this. You shouldn’t buy a fridge magnet that says “Don’t eat and this cow” - such “motto” fun will cause 5 minutes and then it will be boring.

It is wiser to drink a mild sedative or take medications that strengthen the nervous system and help you cope with stress in advance (at least 2 weeks before starting your diet).

These can be:

light pharmaceuticals (say vitamins);

herbal teas (medicines are called - "sedative", "anti-stress");

essential oils (vanilla, mandarin, lavender).

By the way: keeping a meal diary can also be called psychological preparation. As long as you stay on your own diet, start recording all the portions you have consumed (even light snacks), not forgetting the timing of the meal. This will help you understand your own basic eating mistakes, that is, the reasons for achieving and maintaining excess weight.

To starve or not. . .

Even after you start losing weight, remember:Hunger is not a friend but an enemy. Due to the constant hunger, you feel stress, tension, you risk "breaking" at the wrong moment. It is better to consider frequent safe snacks if you hide apples, celery, cucumbers and other low or even negative calorie foods at home.

You can prepare vegetables for later use (wash, peel, cut, grate or make a salad without dressing and place in a refrigerated container). Sprinkle with lemon juice to prevent the apple slices from darkening.

Calculate body mass index

Sometimes women lose weight heavily and don’t realize that their weight is actually within normal limits. The body mass index (BMI) helps you understand if you are overweight and if so, how much you have lost.
The
BMI is determined by the formula: weight divided by height (in meters) squared.

Example: With a height of 165 and a weight of 75 kg, we get 75: (1, 65 * 1, 65) = 27, 54.

The result remains in check:

Under 19 in adults - extremely reduced weight;

19-24 - you are of normal weight;

25-29 - overweight is clearly outlined;

30 and higher signs of obesity.

This is not the only useful number to help you lose weight safely. Doctors and nutritionists are also familiar with the norms of "soft" weight loss - 3-4 kg per month. That is, you decide to lose 10 kg, divide your own goal by 3 or 4, and you can find out that since the 4 kg weight loss per month does not reach the body, you do not have to hurry, 2, 5 months(10/4) intended for weight loss.

New good habits

The sharper the food, the faster the dose can be consumed. This means you don’t have to chew thoroughly and reject the supplement. So during weight loss, it’s worth giving up on pepper dishes flavored with mustard and “hellish” spices.

Gentle family meal. . . But it is also very high in calories. Also, standing constantly next to the stove, it is mandatory to remove a sample from each prepared dish. You can’t lose weight by forcing yourself to chew just a dandelion leaf salad, but after dinner, you toss pieces of bread, leftover slices, and sweets bitten by children into your mouth. Yes, it’s not economical, but foods that couldn’t be rejected will inevitably “stick” to the pages.

It is not wise to leave basic products without replacing them with alternatives. Suppose you want to lose weight because of vegetarianism, remember - it is wise to replace meat with soy and other legumes, avocados, nuts, and you should not give up milk or eggs.

It is better to buy a kitchen scale immediately. Cooking with your eyes makes it easier to double your diet!

The huge food supply is evil. On the one hand, buying a lot of food is smart - you don’t have to go to the store often. But on the other hand, a clogged refrigerator and pantry constantly calls for “sin, ” making it difficult to lose weight fast.

Lack of control over sugar consumption is also evil. Did you start drinking tea or even sugar heroically without sugar, and are you terribly proud of it? And of course you gave up on sweets and other donuts? But the list of sugary foods is much broader than it looks. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .

Many foods appear to be "harmless" and are often consumed without a rash. Meanwhile, a spoonful of milk in coffee 9 kcal, a glass of kefir - 148 kcal (and if unsweetened yogurt, then at all 230 kcal), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g of nuts - about645 kcal. . . And these are just snacks that are often overlooked!

Foods as stress relievers or busy hands are a huge evil. Keeping a food diary can expose our eyes to many eating habits that make our shape bad. How many times have you made yourself a sandwich "under the TV" for a company with someone, "from nerves"?

Dilated stomach. The walls of this organ are elastic muscles that can change shape. The double and triple supplements stretch the stomach, making it impossible to get enough small doses. Make sure that if the usual dose of a cafe (bowl of soup + salad) is enough, your stomach is in good condition. And if you feel hungry after such a meal (up to 15 minutes after lunch), put your will in your fist. It is not necessary to perform an operation and close the stomach, but for a very long time we need to overpower the willpower without over-consuming it.

You can approach this question more cautiously by looking not only at your own eating habits, but also at yourpsychological attitudes.

Popular safe diet reviews

Vegetarianism

This diet has several advantages over others: it allows cereals, breads, vegetables, and fruits. Unlike veganism, vegetarianism does not give up some products of animal origin (eggs, dairy products, honey).

Vegetarianism will be relevant if your old diet contains large amounts of fish and fatty meats (mackerel, salmon, pork).

If you can't eat "herbs, " nutritionists advise you to arrange avegetarian weekendor weeks.

"The point is to be on time before six! "

It is thought that you can lose 5 kg a week if you refuse late dinners and even snacks before bed and have time to finish your last meal by 6pm (maximum - 7pm). In this case, dinner should be light: say a vegetable salad with vegetable oil and cooked low-fat fish.

But it's not that simple.This meal system will be useless if other meals are not counted correctly:

food should be divided into small but frequent (4-5 times a day) portions;

It is better to choose cereals for breakfast (such as oatmeal with banana and coffee);

snack: fruit (fresh better, because dried fruits are high in calories);

for lunch, indulge in cereals (porridge, soup, bread), meat, vegetables;

Afternoon tea: a light milk dish.

It is better to cook in a double boiler, oven, simmer. Give up baking while losing weight.

If your hunger keeps you awake with this diet, indulge in an apple slice or a few tablespoons of a light salad before bed.

Healthy eating

Breakfast: "proper" carbohydrates - cereals with butter, nuts, berries or fruits. Muesli or granola (but this product is careful, high in sugar). When making sweet porridge, we can add cottage cheese, unsweetened - boiled eggs. Kefir, yogurt, tea or coffee (not sweet) will do

Second breakfast (or snack # 1): 1 fruit or a glass of kefir.

Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, river fish or hake, pollock). Vegetables (steamed, cooked, steamed or fresh) with unrefined oil.

Podnik (or 2nd snack): unsweetened sour milk.

Dinner: meat, fish, vegetables (same as for lunch, but without soup).

Second Dinner (Snack 3): A glass of kefir or light yogurt.

Remember to drink plenty of clean water. It should not be replaced with tea or coffee (and even more so with a high sugar juice).

The only downside to this diet is that it does not work as a temporary measure. For a slim body, you need to infuse yourself into normal eating habits. But first hold it for at least 3 weeks.