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

7 July 2021, 16:00

• Therapeutic diets for weight loss
• Protein diet
• Mediterranean diet

In pursuit of a beautiful body, many people forget about health. Exhaustive diets and constant restrictions negatively affect not only the body, but also the appearance. That is why nutritionists have developed several ways to lose excess weight without harm to health. Each method has its own characteristics that need to be studied in detail.

The regimen is more important than the diet itself

It is equally important for both teenagers and people over 40 that their daily diet works like a clock.

That's why:

• you should have breakfast, lunch, dinner and even snacks at the same time (regardless of the day of the week);
• if you play sports, also train according to the schedule, evenly distributing them throughout the week;
• Frequently checking your weight is reasonable (but weighing yourself every day is one thing, and every hour is another);

Fitness trainers claim that in real life only a third of people are able to adhere to a strict regime. So if you relapse from time to time, don’t beat yourself up too much. Although, of course, there is no need to “go all out” either.

conclusions

Thus, we can conclude that most diets offered in various sources are not harmless to the body. Despite the fact that with their help you can effectively get rid of extra pounds, this can later have a negative impact on your health. Therefore, the choice of diet must be approached carefully. It is best to adhere to a system that will subsequently smoothly transition into proper and healthy nutrition. Slow and smooth achievement of results is a guarantee that subsequently the lost kilograms will not return with a noticeable gain. A proper and safe diet is a guarantee of good health. It will help improve your appearance and gain stamina. Thanks to a balanced supply of all important substances to the body, your overall health will not deteriorate, and your figure will gradually become slimmer and more refined.

“Own” nutrition system: effective, but not lethal

Not every menu will allow you to immediately lose a tidy sum (say, 5 kg in a week) without harm to your health. You will have to choose between an effective, but obviously dangerous diet (which includes mononutrition and other “strict diets”) and slow but healthy weight loss.

Working effectively and smoothly:

• separate meals;
• healthy diet (with the exception of flour, fried foods, alcohol and mandatory 100% vegetable dinners until 22:00 - vegetables must be either fresh or baked);
• increasing the frequency of meals with decreasing portions;
• a gradual decrease in daily caloric intake - by 300-400 kcal per day, no more.

Important: you shouldn’t cut your diet suddenly either. This is fraught with stress for the body. Our subconscious may decide that hungry times have come and “turn on” the internal saving mode, launching the “powerlessness process” so that the body does not waste fat reserves, and even sends every unspent calorie to the reserve, that is, to the sides. In this case, a strict diet will do more harm than good (plus the psychological discomfort of having to “sit” exclusively on diet foods, but not always your favorite ones).

Fasting days

Both nutritionists and even therapists consider kefir, apple, kefir-apple, cottage cheese and so on days to be beneficial for the body.

But unloading also needs to be done wisely. Make sure that your daily diet is no less than 800-1000 kcal . At the same time, avoid physical activity (which includes both sports and intense housework).

How to calculate the required calorie content

The average standards of 2500 kcal for women and 3500 kcal for men are no longer relevant. This is an individual indicator, depending on weight, height, age, and type of activity. For the calculation, we use the Muffin-Jeor formula, which is the most reliable today:

We calculate expenses for the main exchange

This is something that should never be cut back, because these are needs for maintaining life (i.e. breathing, blood flow, digestion - not to be confused with energy for doing work).

• Women: 10*weight (kg) + 6.25*height (cm) - 5*age - 161
• Men: 10*weight (kg) + 6.25*height (cm) – 5*age + 5

We calculate the total calorie content

The resulting basal metabolic rate should be multiplied by an increasing factor, which varies depending on activity:

• Sedentary lifestyle: 1.2
• Light activity (sports 1-3 days a week): 1.375
• Average activity (sports 3-5 days a week): 1.55
• High activity (sports 6-7 days a week): 1.725
• Very high activity (active sports daily, professional high physical activity): 1.9.

For example, for a thirty-year-old woman weighing 70 kg and height 160 cm, working in an office, the total calorie content will be 1667 kcal, and not 2500 kcal!

How many calories to get per day to lose weight

To lose weight in a month without harm to your health, you should slightly reduce your caloric intake per day. To do this, the total calorie content is multiplied by 0.8. Those. on average, the energy value of the diet decreases by 20%. This is the recommended maximum! You cannot reduce caloric intake only to the amount spent on basal metabolism. After all, we don’t lie heavily in bed, but we move, we are constantly doing something, which is where energy is spent.

How to count these same calories in foods

Special calorie tables allow you to calculate the energy value of foods. In the tables, which can be found on the Internet or buy a special brochure, the calorie content is most often indicated per 100 grams of weight, so it is recalculated depending on the weight of a specific portion. From this it is clear that you will have to acquire kitchen scales.

Also, the energy value of products changes during cooking - pay attention to this!

Pure water

Proper water balance in the body is important in any case. Water is responsible for the condition of the skin (which will remain elastic and will not sag due to weight loss). Water flushes out toxins from the body, which are released when fat deposits “melt.” Water also beneficially fills the stomach, replacing habitual frequent snacking and protecting against the consumption of excess calories.

When losing weight, drink 2 liters of pure still water every day . But not at once: distribute portions of water smoothly, using a glass maximum. If you start drinking a liter at once, you will stretch your stomach and become exhausted from constant appetite, because an enlarged stomach will be more difficult to “feed”.

But watch yourself: if the bodies of 9 people perceive such frequent drinking with delight, then the body of the 10th person will respond with the appearance of edema . This symptom suggests that you need to reduce your water intake (and also talk to your doctor, who will refer you for a kidney or heart examination). And if you already know about your own problems with these organs, both your personal drinking regimen and your method of losing weight should be discussed with your doctor.

The little secret to getting rid of a couple of extra pounds

And now a little secret for those who want to lose only a couple of unnecessary pounds. Don't rush to starve, live in harmony with nature. Spicy aromas of flowers, herbs and oils will come to the rescue. Smells have healing properties.

The use of aromatherapy in household products (aroma lamps, house cleaning using essential oils) and for massage will protect against infections, improve health, strengthen the immune system, and help break down existing fat deposits.

Rest for the body

You cannot safely lose weight by dieting and doing a three-minute plank every day, but regularly denying yourself healthy sleep. Regular lack of sleep, multiplied by a meager diet and constant fatigue due to working out in the gym, in record time will give rise to stress, chronic fatigue, and then hormonal imbalance.

It is advisable to get enough sleep between 10 pm and 10 am, so that the time of continuous sleep is at least 8 hours . At this time, the resting body produces hormones that help the body break down fats. In addition, a good night's rest is the key to vigor for the whole day (which is especially important when playing sports).

Healthy sleep is also done by:

• walks in the fresh air before bedtime;
• orthopedic mattress;
• a calm environment before bed;
• a peaceful emotional background (due to the refusal of favorite dishes, women’s nerves suffer, so proper preparation for the diet and the use of a mild sedative are important).

Japanese

The effectiveness of the traditional salt-free diet has been proven by a huge number of slim people in the Middle Kingdom, because the foods they eat are healthy and low in calories. The Japanese diet, modified to suit our diet, helps to lose excess weight. Its main principle is a complete refusal to add salt (you can use soy sauce) or sugar, alcohol or confectionery dishes. Duration – 2 weeks. Another important difference is that you are allowed to drink black coffee and water (only mineral or boiled), and occasionally you can add natural drinks. On an empty stomach you need to drink 200 ml of water.

Pros and cons of the Japanese (low-carbohydrate) nutrition system:

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Physical education, that is, sports

Regular fitness classes or strength training is the most important condition for rapid weight loss without a drastic reduction in caloric intake.

This can be training of any intensity.

Best suited:

• group training in the gym (Pilates, yoga, aerobics);
• walking (but it’s better to walk with a pedometer or a similar program downloaded to your smartphone - for an adult, the daily walking norm starts at 10 thousand steps);
• running - 2 or 3 runs per week for 20 minutes, at a slow pace;
• daily exercises at home, but at least 20-30 minutes a day (you can find a workout for yourself on YouTube, or at least spin a hoop and pump up your abs).

But: if you haven’t gotten enough sleep or feel unwell, give up physical exercise. Squats or push-ups with force, overcoming a headache or muscle aches, you will only harm yourself. And if sports activities themselves end in ailments, it is better to talk to a doctor - the body warns you of a future “breakdown”.

Massage

It is foolish to hope that this procedure will “break up” fat deposits in the body.

But if you exercise, massage can help relieve stress in tired muscles. In addition, massage accelerates blood circulation (and therefore the body’s ability to remove toxins faster).

Contrast showers and “warming up” cosmetic procedures will also be useful.

What is better – reducing caloric intake or increasing physical activity?

The most correct option

This is the golden mean: a slight reduction in calorie content by 20% of the diet by eliminating harmful foods and increasing physical activity, i.e. regular exercise at least 2-3 times a week (total time 3 hours). Estimated weight loss: 700-900 grams per week.

Second option

You can not reduce the calculated energy value of the diet, but increase physical activity (buy a membership to a fitness club, do body flexing, Pilates, buy a multifunctional exercise machine). In this case, weight loss will be gentler (weight loss is about 500 grams per week).

Third option

This is a 20% reduction in calories without increasing physical activity. In this case, the result on the scale is also guaranteed, but the external result of losing weight will not always be pleasing. A thin person and a slim person are different concepts. Simply having subcutaneous fat removed from the body does not equal a slender and toned figure. You should still give your muscles a workout in order not just to lose weight, but to actually lose weight, tighten your skin, and tone your muscles. Of course, there are contraindications to active sports, so any type of physical activity should be agreed with a doctor.

Internal preparation

To lose weight correctly, prepare for it mentally . You should not buy a refrigerator magnet with the inscription “Don’t eat, and so the cow” - such a “motto” will cause fun for about 5 minutes, and then it will make you sad.

It makes more sense in advance (at least 2 weeks before you go on a diet) to drink a mild sedative or take a course of medications that strengthen the nervous system and help cope with stress.

It can be:

• light pharmaceutical products (say, vitamins like Magne B6);
• herbal teas (pharmacy preparations are called “soothing”, “anti-stress”);
• essential oils (vanilla, tangerine, lavender).

By the way: keeping a food diary can also be called psychological preparation. Without changing your diet for now, start writing down every portion you eat (even light snacks), not forgetting about the time of the meal. This way you will be able to understand your own basic dietary mistakes, that is, the reasons for gaining and maintaining excess weight.

To starve or not...

Even when you start a diet, remember: hunger is not a friend, but an enemy . Due to constant hunger, you feel stress and tension, risking “breaking down” at the wrong moment. It is better to think about frequent safe snacks by hiding a supply of apples, celery, cucumbers and other foods with low or even negative calories at home.

You can prepare vegetables for future use (wash, peel, cut, grate or prepare a salad without dressing and put in the refrigerator in a closed container). To prevent apple slices from darkening, sprinkle them with lemon juice.

Soup

If you make soup from the right ingredients, it is tasty, unusual and healthy. Doctors recommend the soup diet to cleanse the body or lose weight. This diet is especially useful after “stomach holidays” or, if necessary, to improve the condition of the gastric mucosa. This technique is suitable for those who have a reduced level of stomach acidity or insufficient fermentation. To prepare the right broth you need onions, celery, cabbage, sweet (green) peppers, and tomatoes. The main condition is that all ingredients are cooked for ten minutes over high heat or half an hour over low heat.

Pros, cons:

Body Mass Index Calculation

Sometimes women lose weight furiously, not realizing that their weight is actually within the normal range. Body mass index (BMI) will help you understand whether you are overweight, and if you are, how much you have neglected yourself.

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.

It remains to check the result:

• below 19 for an adult - extremely reduced weight;
• 19-24 - you have a normal weight;
• 25-29 - excess weight has definitely appeared;
• 30 and above is a sign of obesity.

These are not the only useful numbers to help you lose weight safely. Doctors and nutritionists also know the norms for “soft” weight loss - 3-4 kg per month. That is, having decided to lose 10 kg, divide your goal by 3 or 4, and you will find out that since a monthly loss of 4 kg will not hit your body, you need to take your time, allocating 2.5 months (10/4) to losing weight.

Salad

A weight loss technique that involves eating vegetables is considered carbohydrate-free. It is especially relevant in the summer, because then store shelves are bursting with various vegetables and fruits. The menu includes meat, fish, dairy products, but no sugar, bread or sweets. The salad diet has only three meals (breakfast, lunch and dinner), no dinner (you can eat your last meal until 17.00). Duration – 1 or 2 weeks. You can choose fruit or vegetable salads (seasoned with sour cream, lemon juice or olive oil), meat and seafood, eggs and cheese, and herbs.

Pros, cons:

New healthy habits

1. The spicier the dish, the faster the portion is eaten . This means there will be no thorough chewing and no need to discard the supplement. So while losing weight, you should give up peppery dishes flavored with mustard and “hellish” spices.
2. Eating for your family is economical... But it is also very high in calories . As well as constantly standing at the stove with the obligatory removal of samples from each cooked dish. You cannot lose much weight by forcing yourself to chew only a salad of dandelion leaves, but after lunch throwing pieces of bread, leftover cutlets and bitten candies left by children into your mouth. Yes, it’s not economical, but food that you couldn’t refuse will inevitably “stick” to your sides.
3. Rejecting basic products without replacing them with alternatives is unwise . Let's say you want to lose weight by becoming a vegetarian, remember - you should wisely replace meat with soy and other legumes, avocados, nuts, and you shouldn't give up milk and eggs.
4. It is better to immediately buy a kitchen scale . By cooking “by eye”, it is so easy to double the portion prescribed by the diet!
5. A huge supply of food is evil . On the one hand, it’s smart to buy a lot of food - you don’t need to go to the store often. But on the other hand, a crowded refrigerator and pantry will constantly tempt you to “sin,” preventing you from losing weight quickly.
6. Lack of control over sugar consumption is also evil . Have you started heroically drinking tea and even coffee without sugar, and are you terribly proud of it? And, of course, you gave up candy and other donuts? But the list of sugar-containing foods is much wider than it seems. Let's say, any fast diet completely excludes bananas, grapes, raisins, packaged juices...
7. Many foods seem “harmless” and are therefore often consumed thoughtlessly . Meanwhile, one spoon of milk in coffee is 9 kcal, a glass of kefir is 148 kcal (and if it is unsweetened yogurt, then 230 kcal), a medium apple is 120 kcal, a chicken egg is 158 kcal, 100 g of nuts is about 645 kcal... And these are just snacks, which are often not even noticed!
8. Eating as a stress food or to keep your hands busy is a huge evil . Keeping a food diary can open your eyes to many eating habits that do a disservice to our figure. How many times have you made yourself a TV sandwich?
9. Distended stomach . The walls of this organ are elastic muscles that can change their shape. Double and triple supplements stretch the stomach, making it impossible to get enough of small portions. Look at yourself: if you have enough of a standard portion of food from a cafe (a bowl of soup + salad), your stomach is in good shape. And if after such a meal you feel hungry (even 15 minutes after lunch), take control. It is not necessary to have surgery and suturing the stomach, but you will have to train your willpower without overeating for a very long time.

You can also approach this issue more carefully by reviewing not only your own eating habits, but also your psychological attitudes . More details:

Aromatherapy for weight loss at home

Cinnamon

The aroma of cinnamon is sweet and spicy, limits the desire to eat a lot of sweets, and enhances metabolism.

Vanilla

The spicy, sweetly exciting scent of vanilla calms emotions and relieves tension during nervous disorders. Warm a few drops in an aroma lamp and the aroma of vanilla, penetrating into the brain structures, will help you give up sweets.

Jasmine

The honey-bearing aroma of jasmine oil will fill your home with “happiness hormones”, restore strength and peace of mind, and you will forget about chocolate for a while.

Bergamot

The bitter-fragrant aroma of bergamot will make anyone sociable, calm digestion, relieve apathy, and increase interest in creativity.

Rose

The delicate, refined aroma of rose rejuvenates and regenerates cells, normalizes digestion and the functioning of the endocrine glands.

Rosemary

The tart aroma of rosemary speeds up metabolism, improves body tone, and soothes intestinal disorders.

Reviews of popular safe diets

Vegetarianism

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

Vegetarianism will be relevant if your old diet included fish and fatty meats (mackerel, salmon, pork) in large quantities.

If you can’t fully eat “herbs”, nutritionists advise giving yourself vegetarian weekends or weeks.

“The main thing is to make it before six!”

It is believed that you can lose 5 kg per week if you give up late dinners and even snacks before bed, managing to finish your last meal by 18:00 (maximum by 19:00). In this case, dinner should be light: say, a vegetable salad with vegetable oil and boiled low-fat fish.

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

• food should be divided into small but frequent (4-5 times a day) portions;
• for breakfast it is better to choose cereals (say, oatmeal with a banana and coffee);
• snack: fruits (preferably fresh, because dried fruits are high in calories);
• for lunch, allow yourself cereals (porridge, soup, bread), meat, vegetables;
• afternoon snack: a light milk dish.

It is better to cook in a double boiler, oven, or stew. Avoid frying while losing weight.

If hunger keeps you awake during this diet, allow yourself an apple slice or a couple of spoons of a light salad before bed.

Healthy eating

1. Breakfast : “correct” carbohydrates - porridge with butter, nuts, berries or fruits. Muesli or granola (but be careful with this product, it contains a lot of sugar). When preparing sweet porridge, it can be supplemented with cottage cheese, unsweetened porridge - with a boiled egg. Kefir, yogurt, tea or coffee (not sweet) will do.
2. Second breakfast (or snack No. 1) : 1 fruit or glass of kefir.
3. Lunch : vegetarian soup. “Light” meat or fish (rabbit, chicken, turkey, veal, river fish or sea hake, pollock). Vegetables (stewed, boiled, steamed or fresh) with unrefined oil.
4. Podnik (or snack No. 2) : unsweetened sour milk.
5. Dinner : meat, fish, vegetables (the same as for lunch, but without soup).
6. Second dinner (snack No. 3) : a glass of kefir or light yogurt.

At the same time, do not forget to drink a lot of clean water. You should not replace it with tea or coffee (and even more so with juices containing a lot of sugar).

The only drawback of this diet is that it does not work as a temporary measure. To have a slim body, you will have to instill in yourself a constant habit of proper nutrition. But first, hold out for at least 3 weeks.

And this video contains reviews of diets that the girl tried on her way to losing weight from 105 to 45 kilograms. Which power systems turned out to be the most effective and which did not live up to expectations - first-hand information:

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Ideal menu

Cooking your own food allows you to control the number of calories and its fat content. Before considering effective diets that do not harm the body, it is important to learn how to choose the right foods.

• We replace semi-finished products and store-bought minced meat with fresh meat. It doesn’t matter what it is, offal, pork or poultry, the main thing is naturalness.
• Smoked meats should be excluded. Seafood and fish must be fresh.
• The diet should be filled with seasonal fruits, berries, vegetables and fresh herbs. But exclude frozen and canned foods.
• No dairy or fermented milk products with additives, only natural ones and with a short shelf life.
• We replace instant side dishes with porridges that require cooking.
• It is wiser to season the salad not with mayonnaise, but with vegetable oil or sour cream. And ketchup should be replaced with soy sauce.
• Avoid baked goods, sweets and sugar. Do you want something tasty? Pay attention to dark chocolate, jelly, marshmallows, and marshmallows.
• White bread should be replaced with whole grain bread or made from wholemeal flour.
• For drinks, exclude alcohol and instant coffee; natural coffee and green tea are allowed.

It is enough to follow these recommendations, and changing your diet will inevitably lead to weight loss. But if you need quick results, effective diets without harm to the body will always help.