How To Safely Lose 10 Kg

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How To Safely Lose 10 Kg
How To Safely Lose 10 Kg

Video: How To Safely Lose 10 Kg

Video: How I Lost 10kg and Upgraded My Life 2022, December
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The trend towards weight gain is seen mainly in developed countries. This is due to the improvement in the standard of living of the population. The availability of so-called "fast food", the receipt of which does not require significant physical effort, provokes obesity.

How to safely lose 10 kg
How to safely lose 10 kg

Safe weight loss

A prerequisite for losing weight is safety for the body. It is better not to resort to dangerous methods with unproven effectiveness, such as liposuction, pills, herbal preparations or fasting.

Diets are considered one of the ways to quickly lose weight, but their choice should be approached with caution and taking into account individual characteristics. Fast diets cause severe harm to the body, and, as a rule, lead to a return of the lost pounds. To achieve maximum results, you should take the help of a professional nutritionist who will select a unique set of safe and effective weight loss.

Calorie counting

The method for calculating kilocalories is based on calculating the amount of energy in foods. Depending on height, weight and age, you can find out with the help of special programs your own rate of kilocalories per day. For most women, the daily intake is 1300-1600 Kcal. For successful weight loss, you need to eat fewer calories than the norm. It is important to eat not simple carbohydrates, which include fats, sugar and baked goods, but complex ones - cereals and vegetables.

It is quite simple to find out the calorie content of a particular product - you need to find a program, select the desired product, weigh it on a kitchen scale and enter this weight into the proposed window. The program will give out the calorie content of the product comparable to its weight. This way, you can easily design your own menu for the whole day and stick to it. Weight will go away slowly but steadily. The main thing is not to break the diet, and in six months it is quite possible to lose 10 kilograms of weight.

Revision of nutrition

The decision to lose weight must be firm, otherwise breakdowns will be inevitable, and this is fraught with guilt, self-pity and stress seizure. An effective method of losing weight can be a system of selective nutrition - the exclusion of fatty foods, fried foods, sweets, flour, canned food and alcohol from the diet. Alcohol is harmful in that it can induce appetite, and in this state, a person often does not control himself and eats everything.

You need to try to replace high-calorie foods with low-calorie foods. For example, replace high-fat cheese with less fatty cheeses, sausages with boiled chicken breast, sweets with marshmallows or dried fruits, mayonnaise with natural low-fat yogurt. Eat more cereals and vegetables, try to gradually reduce portions, and drink more water, at least 2 liters per day. Steam cooking will preserve the vitamins in the food and will not require the addition of high-calorie oil for frying. For dinner, it will be useful to drink kefir or eat cottage cheese, so the work of the gastrointestinal tract will improve, and the protein in these products will give satiety until the morning and will not be deposited in the form of fat on the sides.

Regular exercise

Whatever the diet, even if it is properly balanced, weight loss will not be effective without physical activity. There is a widespread belief that you need to exercise every day for an hour or more to achieve the effect, but this is incorrect. It is enough to devote to classes three times a week for 15-30 minutes - and the effect will already be. Muscles will tighten, metabolism will improve, endurance and vigor will appear, you will want to exercise again and again. At first, the muscles will ache a little, but this is a normal reaction of the body. Soon this effect will pass and the body itself will ask for the load by the appearance of aches in the muscles. If you have health problems, you need to take this into account and choose classes taking into account individual characteristics.

Losing weight is not an impossible task.The key to successful weight loss is making a firm decision, setting goals for yourself and completing them step by step.

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