How to lose 10 kg in a month without harming health

One of the main characters of "The Devil Wears Prada" is ready to lose weight at all costs, not to mention gastritis as a dangerous bid for a thin waist. . Girls and women, nurtured by the philosophy of a healthy life, no longer agree. Our goal is to lose weight without harming your health (but best of all - as soon as possible). And it can do it!

Diet is more important than diet

Equally important for teenagers and those over the age of 40 is that their daily diet acts like a clock.

Hence:

• is ​​worth breakfast, lunch, dinner, and even a snack at the same time (no matter the day of the week);
• if you're into sports, practice on a schedule, evenly distributed throughout the week;
• regular weight control is reasonable (but daily weight is one thing, and another - every hour);

Bodybuilding coaches claim that in real life, only a third of people can adhere to a strict regime. So if you get lost from time to time, don't blame yourself too much. Although, of course, there was no need to "put in all your might".

"Own" electrical system: efficient, but not dangerous

Not all menus will help you lose a neat amount (eg 5 kg per week) instantly without harming your health. You'll have to choose between an effective, but notoriously dangerous (including single nutrition and other "plans" diet) diet and slow but healthy weight loss.

Works efficiently and smoothly:

• separate feed;
• healthy foods (except starchy foods, fried foods, alcohol and a dinner of 100% veggies before 22: 00 - vegetables must be fresh or baked);
• increase the frequency of meals with decreasing serving sizes;
• gradually reduce daily calorie intake - 300-400 kcal per day, no more.

Important: you shouldn't cut down on your portion sizes too quickly. This puts stress on the body. Our subconscious may decide that the time of hunger has come and "turn on" the internal economic regimen, initiate a "helpless process" so that the body doesn't waste its fat stores, and even send eachUnused calories come to reserve, that is, aside. In this case, a strict diet will do more harm than good (plus the frustrating mentality of having to "sit" entirely on diets that you don't always love).

Fasting day

Both nutritionists and even therapists consider kefir, apple, kefir-apple, cottage cheese, etc. v. these days are beneficial for the body.

But also need to perform unloading wisely. Make sure that the daily servingis ​​no less than 800-1000 kcal. However, avoid physical activity (including sports and intense homework).

Purified water

Proper water balance in the body is very important in all cases. Water is the cause of the skin condition (skin will remain elastic and not sag from weight loss). The waste water of toxins in the body goes out when the accumulated fat "melts". It also beneficially fills the stomach, replaces conventional snacks and protects against excess calorie consumption.

When you lose weight,drink 2 liters of clean water every day. But not all at once: distribute the sections of water smoothly, using up to one glass. If you start drinking a liter right away, you will get bloated and exhausted from the constant cravings, as an enlarged stomach makes it harder to "suckle".

But please observe yourself: if a 9 human being accepts such regular drinking with pleasure, then the body of the 10th person will react tothe appearance ofsuitable. This symptom says to reduce your water intake (and also talk to a therapist who will refer you to a kidney or heart exam). And if you already know about your problems with these organs, both your personal diet and weight loss methods should be discussed with your doctor.

Rest your body

You cannot safely lose weight by dieting and standing in a bar for three minutes a day, but often refuse to get into healthy sleep. A lack of regular sleep, coupled with a poor diet and constant fatigue caused by exercising in the gym, produces stress, chronic fatigue, and subsequently hormonal imbalances. factor.

It is recommended to get enough sleep from 10 pm to 10 am, so that the uninterrupted sleep time is at least 8 hours. During this time, the body at rest produces hormones that help the body break down fat. In addition, a well-rested night ensures mental well-being throughout the day (this is especially important when playing sports).

Healthy sleep is also "created":

• walk in the fresh air before bed;
• orthopedic mattresses;
• tranquil bedtime atmosphere;
• a stable emotional background (because the refusal of favorite foods, the nerves of the woman suffer, so it is important to properly prepare for the diet and use the drug safelylight god).

Physical education, it's sport

Regular exercise or endurance exercise is the most important condition for fast weight loss without reducing calorie intake.

This can be an exercise of any intensity.

Best Match:

• group workouts in the gym (pilates, yoga, aerobics);
• walking (but it is better to walk with a pedometer or a similar program downloaded to a smartphone - for adults, the daily pace of walking starts at 10 thousand steps);
• run - 2 or 3 runs per week for 20 minutes, at a slow pace;
• daily homework, but no less than 20-30 minutes per day (you can choose an exercise yourself on the Internet, or at least rotate and wiggle).

But: if you don't get enough sleep or don't feel well, give up learning exercise. Squatting or push-ups, overcoming headaches or muscle aches, you will just harm yourself. And if the sports themselves end up with illness, you'd better talk to your doctor - your body warns you of future "demise".

Massage

It is foolish to hope that this trick will "break down" the fat build up in the body.

But if you play sports, massage can help reduce the tension in tired muscles. In addition, massageincreases the speed of blood circulation(meaning the body's ability to remove toxins faster).

Contrast showers and "warm up" beauty treatments will also help.

Internal preparation

To properly lose weight,be mentally prepared for this. You shouldn't buy a fridge magnet that says "Don't eat, and that's cow" - such fun "motto" will cause 5 minutes, and then it will be boring.

It is better to take a mild sedative or take a dose of nervous system enhancement pills and help deal with stress first (at least 2 weeks before you go on a diet).

This could be:

• mild pharmaceutical products (eg, vitamins);
• herbal tea (so called pharmaceutical preparations - "soothing", "anti-stress");
• essential oils (vanilla, tangerine, lavender).

By the way: journaling can also be called psychological preparation. While not changing your own diet, start recording every serving you eat (even snacks), not forgetting when to eat. This will help you understand the basics of your nutrition that are the reason for gaining and maintaining excess weight.

Whether to starve or not. . .

Even after starting the diet, remember:is ​​not you, but the enemy. Due to constant hunger, you feel stressed, stressed, at risk of "breaking the battle" at the wrong time. It's better to consider regular safe snacking by hiding your sources of apples, celery, cucumbers and other foods that are low in calories or even negative.

You can prepare vegetables for future use (wash, trim, cut, grate or prepare salad without dressing and refrigerate in sealed containers). To prevent the apple slices from darkening, sprinkle with lemon juice.

Calculates the body mass index

Sometimes women lose weight violently 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 so, how much depletion you are.

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 have 75: (1, 65 * 1, 65) = 27, 54.

Still to check the result:

• under 19 years old for adults - extreme weight loss;
• 19-24 - you are of normal weight;
• 25-29 - clearly outlined overweight;
• 30 or more is a sign of obesity.

These are not the only useful numbers to help you lose weight safely. Doctors and nutritionists also know "soft" weight loss - 3-4 kg per month. That is, decide to lose 10 kg, divide your goal by 3 or 4, and you will find that, since losing 4 kg monthly does not affect your body, you do not need to rush, allocate2, 5 months (April 10) to lose weight.

New good habits

1. The sharper the dish is, the faster the portion is consumed. This means you won't chew thoroughly and refuse to replenish. So, in the process of losing weight, you should forgo flavorful dishes with mustard and "devilish" spices.
2. Eating for your family is economical. . . But also lots of calories. As well as regularly standing on the stove with the mandatory to take samples from each prepared plate. You can't lose much weight by forcing yourself to just chew dandelion leaf salad, but after dinner, toss leftovers of bread, cutlets and baby sweets in your mouth. It is true that it is not economical, but the food that you cannot refuse will definitely "stick" to you.
3. It is unwise to give up basic products without replacing them with alternatives. Assuming you want to lose weight as a vegetarian, remember - it's wise to replace meat with soybeans and other legumes, avocados, nuts, and you shouldn't give up dairy or eggs.
4. You'd better buy a kitchen scale right away. Eye cooking makes it easy to double the dosage in your diet!
5. An enormous supply of food is evil. On the one hand, buying lots of food is smart - you don't have to go to the store as often. But on the other hand, a clogged refrigerator and pantry will constantly beckon "criminals", making it difficult for you to lose weight quickly.
6. Lack of control over sugar consumption is also an evil. You bravely started drinking tea and even unsweetened coffee, and are you proud of that? And, of course, give up on sweets and other donuts? But the list of sugary foods is much broader than imagined. For example, any diet does not include bananas, grapes, raisins, packaged juices at all. . .
7. Many foods appear "harmless" and are often consumed spontaneously. Meanwhile, a teaspoon of milk in coffee is 9 kcal, a glass of kefir - 148 kcal (and if it is unsweetened yogurt, 230 kcal), an average apple - 120 kcal, a chicken egg - 158 kcal, 100 g of nuts - about 645 kcal. . . And these are just snacks, which often go unnoticed!
8. Food that reduces stress or keeps your hands busy is a great crime. . Food diary can help us open up many eating habits that adversely affect our physique. How many times have you made yourself a "under TV" sandwich, for a company with someone, out of your "nerve"?
9. bloating. The walls of this organ are elastic muscles that can change shape. Adding double and triple supplements stretches the stomach, preventing you from getting enough small servings. Find it yourself: if you get the standard servings from a cafe (soup + salad bowl), your stomach is in good shape. And if after such a meal you feel hungry (even 15 minutes after lunch), hold on to your will. It is not necessary to have an operation and close the abdomen, but you will have to train your willpower not to overeat for a very long time.

You can also approach this issue more carefully by considering not only your eating habits but alsopsychological attitude.

Popular Safe Diet Review

Vegetarian

This diet has many advantages over others: it allows for grains, breads, vegetables and fruits. Unlike vegans, vegetarians don't give up some animal products (eggs, dairy products, honey).

A vegetarian diet would be good if your old diet consisted of fish and fatty meats (mackerel, salmon, and pork) in large quantities.

If you can't eat good "herbs", nutritionists recommend arrangingweekend or fasting week.

"The main thing is to arrive six o'clock! "

It is believed that you can lose 5 kg per week if you refuse a late dinner and even a bedtime snack, there is a time to finish the last meal before 18: 00 (max - before 19: 00). At the same time, dinner should be a snack: a vegetable salad with boiled vegetable oil and low-fat fish.

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

Food
• should be divided into small but frequent portions (4-5 times a day);
• better choose breakfast cereal (e. g. oatmeal with banana and coffee);
• snack: fruit (fresher, since dried fruit is high in calories);
• for lunch, eat your own grains (porridge, soup, bread), meat, vegetables;
• afternoon tea: a snack from milk.

Better to cook in a double boiler, oven, low heat. Quit frying when losing weight.

If hunger keeps you awake on this diet, give yourself a slice of apple or a few teaspoons of light salad before bed.

Healthy food

1. Breakfast: "true" carbohydrate - cereal with avocado, nuts, berries or fruit. Muesli or granola (but be careful, it contains a lot of sugar). When processing sweet porridge, it can be supplemented with cheese, without sugar - with boiled eggs. Kefir, yogurt, tea or coffee (not sweet) will work
2. Second breakfast (or # 1 snack): 1 fruit or a glass of kefir.
3. Lunch: Vegetarian soup. Light meat or fish (rabbit, chicken, turkey, veal, river or sea fish, pollock). Vegetables (stewed, boiled, steamed or fresh) with unrefined oil.
4. Podnik (or snack # 2): sugar-free yogurt.
5. Dinner: meat, fish, vegetables (similar to lunch, but no soup).
6. Second dinner (snack number 3): a kefir or light yogurt.

Remember to drink plenty of clean water. You should not replace it with tea or coffee (and even more so with fruit juices high in sugar).

The only downside of this diet is that it doesn't work as a temporary measure. In order to have a slim body, you will have to practice proper nutrition regularly. But first, hold on for at least 3 weeks.