HOW TO LOSE 10 KG IN 1 MONTH? in 2022

 HOW TO LOSE 10 KG IN 1 MONTH? in 2022



HOW TO LOSE 10 KG IN 1 MONTH?

Losing weight quickly is not necessarily recommended by health professionals. However, it is possible to lose weight quickly by following drastic guidelines. Truc Mania explains how to do this and encourages you to continue your efforts after losing weight, so that you do not regain your pounds and bad habits.


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TAKE CARE OF YOUR DIET TO LOSE WEIGHT

Your food is your fuel, you must in no case neglect its quality and adapt its quantity.


EAT LESS CALORIES

If you've gained weight, there's a good chance you are eating more than you need to. You should therefore reduce the amount of food you eat. Work gradually to get your stomach used to it as you go.


To make sure you eat less, you can count the calories on your plates. Truc Mania advises you to consult a nutritionist in order to set a number of calories corresponding to your particular case.


SNACK INDUSTRIAL DISHES

Say no to processed, salty or sweet foods like cakes, pizzas, ready meals or even menus served in fast food restaurants. These are high calorie foods and they will explode your daily intake.


Prefer grilled meats, steamed vegetables and accompany your meals with soft drinks instead of consuming sodas.


HAVE THE RIGHT RACES

If you choose the right foods to fill your cupboards, you will have come part of the way to healthy eating. Prefer 400 calories of satiating vegetables to the same amount of fried chicken, which will leave you hungry for dessert.


Fiber, dried fruits and seeds are invaluable aids in composing a balanced menu and suppressing hunger without gaining weight.


AVOID FAT

You can already remove the fat that is visible: the skin of the chicken, the fatty parts of a pork chop and / or the fat of the ham. Cook with little fat and without breading your meats, your fish or accompanying them with sauce.

Avoid frying meat and steam vegetables using spices to give them flavor. Not only do they provide fragrance, they also have the power to speed up your metabolism.


CHOOSE ENERGY-GOOD FOODS

There are some foods that not only won't make you fat, but will even help you lose weight.

Here are Truc Mania's tips for choosing healthier food.

Eat an apple every day: it contains pectin which has the action of reducing the amount of fat that the body absorbs. The apple is very low in calories and it contains fiber.

Blue fish (mackerel, sardines, salmon, tuna, red mullet, etc.) help control hunger by giving an impression of satiety.

Ginger and garlic are great for the diet because they affect the metabolism by widening blood vessels and lowering insulin levels.

Olive oil is the best friend for cooking because it provides unsaturated fatty acids, which are responsible for good cholesterol.


THINK TO HYDRATE WELL

Drink plenty of fluids at the right time, for example before meals to reduce your appetite. Depending on the individual, the water requirements vary between 2 liters and 3 and a half liters per day.


You can consume green tea, which is a great antioxidant, and eliminate sugary or alcoholic drinks as much as possible.


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PRACTICE SPORT REGULARLY

Without physical activity, there is no weight loss, so you have to find the sport that suits you best.


THE BENEFIT OF CARDIOVASCULAR EXERCISES

Physical activity helps you lose weight, and you can play many sports. The first ones we think of are often swimming, running, tennis or cycling. However, there are other very interesting sports such as aerobics, taekwondo and skipping rope.


MULTIPLE SESSIONS

The best way to speed up your weight loss is to exercise at least 3-4 times a week, and ideally for at least an hour each time. Gradually increase the difficulty so that you gain intensity without getting discouraged.


Choose sports activities you like to avoid turning into chores you will quickly want to do without. If you can practice them with friends, it can be a real motivation.


ADAPT YOUR EXERCISE TO YOUR EVERYDAY LIFE

When you are tired, you can swap an intensive gym session for a walk in nature. Make the effort to climb the stairs instead of taking the elevator, and don't always park in front of where you are going. These small daily actions are involved in your weight loss and help improve your overall health.


SET GOALS

When you have determined your ideal calorie intake, start by listing the foods that you can stick to it and how much you will eat them.


Create easy-to-prepare menus and make a list of essentials to have in your closet. Gradually get rid of those that are not good for your line and do not repeat their purchase.


Make arrangements to enroll in the sporting activities that appeal to you and fit them into your schedule to balance your weeks.


Take care of your sleep, because it is during your nighttime activity that your body regenerates dead cells and allocates calories to different muscles and tissues according to their needs.


Don't obsessively watch the numbers on your scale, as you can lose fat, gain muscle, and slim your figure without dropping the displayed number much.


You can also be accompanied by a dietitian and a sports coach to gain motivation and efficiency over time.

 

6 tips to lose weight quickly and without effort in 2022


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