How to lose 10 kg in a month without harming your health

Body rest

You cannot safely lose weight by dieting and standing in a three-minute bar every day, but you must refuse your healthy sleep regularly. Frequent lack of sleep, coupled with continuous fatigue caused by poor diet and exercise in the gym, will produce stress, chronic fatigue, and then hormonal imbalance in record time.

It is recommended that you get enough sleep between 10pm and 10am to get at least 8 hours of uninterrupted sleep. During this period, the resting body will produce hormones to help the body break down fat. In addition, a full night’s rest can ensure a full day of happiness (this is especially important when exercising).

Healthy sleep is also "essential":

• Walk in the fresh air before going to bed;
• Orthopedic mattress;
• The calm atmosphere before going to bed;
Calm emotional background (a woman’s nerves suffer because she refuses favorite foods, so it’s important to properly prepare your diet and use light tranquilizers).

Sports, that is, sports

Regular fitness or strength training is the most important condition for losing weight quickly without drastically reducing calorie intake.

This can be any intensity exercise.

Best for:

• Group exercises in the gym (pilates, yoga, aerobics);
• Walking (but it is best to use a pedometer or a similar program downloaded to your smartphone to walk-for adults, the daily walking speed starts from 10, 000 steps);
• Running-Jogging 2 or 3 times a week for 20 minutes;
• Do daily exercise at home, but at least 20 to 30 minutes a day (you can choose an exercise method for yourself on the Internet, or at least reverse the hoop and swing).

But: If you don’t get enough sleep or feel unwell, please give up physical exercise. Squatting or pushing up hard, overcoming headaches or muscle aches, will only hurt yourself. Moreover, if the exercise itself ends in disease, it is best to talk to a doctor-your body will warn you of future "collapses. "

Massage

It is foolish to hope that this procedure will "destroy" fat deposits in the body.

However, if you exercise, massage can help relieve the pressure in tired muscles. In addition,massage can speed up blood circulation(which means the body’s ability to remove toxins faster).

Comparing showers and "warm" beauty treatments will also help.

Internal preparation

To lose weight properly,be mentally prepared for it. You should not buy refrigerator magnets with the words "Don't eat, that's the cow". Such "motto" fun will lead to 5 minutes and then be boring.

It is wise to drink some mild tranquilizers or take medications that strengthen the nervous system and help cope with stress (at least two weeks before the diet).

These can be:

• Light pharmaceutical products (such as vitamins);
• Herbal tea (so-called medicinal preparations-"soothing", "anti-stress");
• Essential oils (vanilla, mandarin, lavender).

By the way: keeping a food diary can also be called mental preparation. As long as you maintain your eating habits, start recording every part (even snacks) you eat, and don't forget the meal time. This will help you understand your basic nutritional errors, which are the reasons for gaining and maintaining excess weight.

Are you starving to death. . .

Even if you start a diet, remember:Hunger is not a friend, but an enemy. Due to constant hunger, you will feel stressed, nervous, and may "rest" at the wrong moment. It is best to consider hiding some apples, celery, cucumbers and other low-calorie or even negative foods at home to ensure safe snacks.

You can prepare vegetables for future use (washed, peeled, chopped, grated or prepared salad without seasoning, then put it in the refrigerator in an airtight container). To prevent the apple slices from turning black, sprinkle lemon juice on them.

BMI calculation

Sometimes, women lose weight drastically without realizing that their weight is actually within the normal range. Body mass index (BMI) will help you understand if you are overweight, and if you are overweight, you will find out how exhausted you are.

BMI is determined by the following formula: weight divided by the square of height (in meters).

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

Still need to check the result:

Adult
• Under 19 years old-weight loss greatly;
• 19-24-Your weight is normal;
• 25-29-Overweight is clearly outlined;
• 30 years of age or older is a sign of obesity.

These are not the only useful numbers to help you lose weight safely. Physicians and nutritionists also know the norms of "soft" weight loss-3-4 kg per month. In other words, if you decide to lose 10 kilograms and divide your goal by 3 or 4, you will find that because losing 4 kilograms per month will not cause harm to your body, you don’t have to worry about it and allocate 2. 5 months (10/4) Come to lose weight.

New good habits

1. The sharper the plate, the faster the portion can be eaten. This means not chewing thoroughly and rejecting supplements. Therefore, during the weight loss period, it is worth giving up pepper dishes that use mustard and "fruity" spices.
2. There is very little food for the family. . . but the calories are also high. And in the event that samples must be taken from each prepared dish, always keep it on the stove. Forcing yourself to just chew a dandelion leaf salad does not lose a lot of weight, but throw bread, leftover schnitzel and bitten candies into the child's mouth after dinner. Yes, it is not economical, but the food you cannot refuse will inevitably "stick" to your side.
3. It is unreasonable to abandon basic products without replacing them with substitute products. Assuming you want to lose weight, remember-it is wise to replace meat with soy and other legumes, avocados, and nuts, and you should not give up milk or eggs.
4. It’s best to buy a kitchen scale now. Cooking with the naked eye can easily double your dietary dose!
5. A lot of food is evil. On the one hand, it's smart to buy a lot of food-you don't have to go to the store often. However, on the other hand, clogged refrigerators and pantry will continue to incur "guilt", making it difficult to lose weight quickly.
6. Lack of control over sugar consumption is also evil. You started drinking tea heroically and even sugar-free coffee. Are you extremely proud of it? And, of course, give up candy and other donuts? But the list of sugary foods is much broader than it seems. For example, any fast diet completely excludes bananas, grapes, raisins, packaged juices. . .
7. Many foods seem "harmless" and are often eaten lightly. At the same time, the milk in a spoonful of coffee is 9 kcal, a cup of kefir-148 kcal (if it is unsweetened yogurt, it is 230 kcal), an apple-120 kcal, an egg-158 kcal, 100 grams of nuts-645 kcal. . . And these are just snacks, usually not even noticed!
8. Grasping pressure or busy food is a huge evil. Keeping a food diary can open our eyes to many eating habits, which are harmful to our body. For a company with someone "nervous", how often do you make yourself a sandwich "under the TV"?
9. Open abdomen. The walls of this organ are elastic muscles that can change shape. Double and triple supplements can stretch the stomach, so you can't take enough small portions. Self-check: If you have enough standard food in the cafe (bowl of soup and salad), your stomach is in good condition. And, if you feel hungry after such a meal (even 15 minutes after lunch), turn your will into a fist. There is no need to perform surgery and close the stomach, but you will have to train perseverance and avoid overeating for a long time.

You can also solve this problem more carefully by looking at your eating habits andmental attitude.

Popular safe eating reviews

Vegetarianism

This diet has many advantages over other diets: it allows grains, bread, vegetables and fruits. Unlike vegetarians, vegetarians will not give up certain animal-derived products (eggs, dairy products, honey).

If your old diet contains a lot of fish and fatty meat (mackerel, salmon, pork), vegetarianism will be important.

If it is not possible to consume "herbs" well, nutritionists suggest that you arrange avegetarian weekendor a few weeks.

"The most important thing is to arrive at six on time! "

It is believed that if you refuse to have dinner or even snacks before going to bed, and have time to finish your last meal before 18: 00 (up to 19: 00), you may lose 5 kg a week. At the same time, dinner should be very light: such as vegetable salad, vegetable oil and cooked low-fat fish.

But it is not that simple.If other meals are not calculated correctly, the food system will be useless:

• Food should be divided into small portions, but often (4-5 times a day);
• It is best to choose cereals for breakfast (for example, oatmeal with banana and coffee);
• Snacks: fruits (more delicious, because dried fruits have high calories);
• At lunch, let yourself eat cereals (porridge, soup, bread), meat, vegetables;
• Afternoon tea: light dairy products.

It is best to cook in a double pot, oven, and low fire. Give up frying when losing weight.

If your hunger prevents you from waking up from this diet, give yourself an apple slice or two tablespoons of light salad before going to bed.

Healthy food

1. Breakfast: The "right" carbohydrates-grains containing butter, nuts, berries or fruits. Muesli or granola (but be careful with this product, it contains a lot of sugar). When preparing sweet porridge, you can add unsweetened cheese-boiled eggs. Kefir, yogurt, tea or coffee (not sweet) will
2. The second breakfast (or snack 1): 1 fruit or a glass of kefir.
3. Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, river fish or sea cod, pollock). Vegetables in unrefined oil (stewed, boiled, steamed or fresh).
4. Podnik (or snack No. 2): unsweetened yogurt.
5. Dinner: Meat, fish, vegetables (same as lunch but without soup).
6. Second dinner (snack number 3): A cup of kefir or light yogurt.

Remember to drink plenty of water. You should not replace it with tea or coffee (or even fruit juice with a high sugar content).

The only disadvantage of this diet is that it cannot be used as a temporary measure. To maintain a slim figure, you must develop the habit of constantly developing proper nutrition. But first, please persist for at least 3 weeks.