How to quickly lose 10 kg at home: 10 practical tips

How to lose weight quickly: the great power of order

Smart planning is the mother of success, whether it’s a career aspirations, a military operation, or finding a way to lose weight quickly. A good start for a smart meal is the shopping list. Having spent a little mental and creative work on drawing up a detailed menu for a week, you will not only save time, effort and money, but also save yourself from the temptation to chew a packet of chips you bought “by accident”.

It would seem that the question “How to quickly lose weight by 10 kg?” the most obvious answer would be “Stop eating for ten!” However, if, having successfully lost weight, you intend to live a long, and, if possible, happily, you will have to part with the thoughts of fasting too.

It is necessary for a person to eat, this biological fact cannot be changed either in the interests of beauty or in any other. Moreover, in order to lose weight, it is necessary to eat regularly – only under this condition the body will agree to part with the accumulated reserves. Another thing – you need to eat in moderate portions, not “royal”, but not meager.

With a lack of nutrition, hormonal mechanisms are turned on, preserving fat deposits. But if you eat without skipping meals and observing approximately equal intervals between them, the weight is moving from a dead center. Naturally, provided that you have compiled for yourself a balanced healthy menu that excludes the “empty” calories of fast food, pastries and sweets, and control the size of the portions.

So, one of the first tips on how to lose weight quickly: automate your diet by appointing meals every day at the same time and set aside at least 30-40 minutes for lunch or dinner: you need to eat slowly for high-quality saturation and absorption of food. …

“Dear Diary! Tell me how to quickly lose 10 kg? .. “

Any experienced nutritionist will tell you about this – if you want to calculate for yourself an effective formula for how to lose weight quickly, start keeping a diary of your food. Write it all down! “Dear Diary! Today I met a cutlet and ate it. The cutlet cannot be returned, but I dream that fate will bring me together with someone like that ”- of course, the form of information submission in the“ human document ”, which will allow recording the process of losing weight and monitoring its dynamics, remains at the discretion of the losing weight.

The main thing is that your notes, not devoid of artistry, or, conversely, cursory notes, give a complete picture of what you have done (or not done) for your figure during the day. Once fixed, both flaws and achievements become apparent. Therefore, do not be lazy and be honest with yourself, and also do not forget that your positive diary experience can help someone else lose weight quickly.

By the way, if you are not a fan of the epistolary genre, but are passionate about gadgets, there are many modern devices and applications that allow you not only to develop a suitable plan for yourself “What and how to do to lose weight quickly”, but also in a controlled mode to capture the number of passed steps, eaten carbohydrates and lost kilos.

But accustoming yourself to a regular diet and starting to keep records of everything that you put in your mouth is only half the battle on the way to losing weight quickly. Here are some more practical tips that will greatly speed things up! So:

How to lose weight quickly? Collect “emergency kits” for snacks

It’s a shame that the blockbuster “Seduced by Food” hasn’t been filmed in Hollywood yet: this drama would have resonated with many hearts. The forbidden fruit is always sweet, and when hunger is at the doorstep of the stomach, the thought of chewing on a packet of cookies becomes incredibly powerful.

And the additional problem is that unhealthy snacks that you would like to avoid are more than available – they can be purchased literally at every turn. You have to be a man of iron will to run around the area in search of carrot sticks while a chocolate bar waits at the vending machine around the corner.

This problem can be solved, and quite easily: if you are on the way to losing weight quickly, do not wait for a predictable problem, always have a healthy snack with you. An apple, a handful of unflavored nuts (pine nuts contain pinolenic acid, one of the best natural hunger suppressants), the notorious carrot sticks will easily wait in the wings in your desk drawer and in your bag. If you are planning to quickly lose weight by 10 or more kg, it is highly desirable that your snacks include a protein product (yogurt, kefir, protein bar, etc.)

An additional challenge is food “at the exit”: many restaurants, as a compliment for waiting for an order, bring bread or snacks to the tables, the calorie content of which, with a small volume, is often comparable to the energy value of the dinner itself. Be alert and ask the waiter not to tempt you with fresh buns. Better to bring water without gas.

How to lose weight quickly? Find yourself company

Want to lose weight fast? Find friends with the same interests! A study by a group of scientists from the University of Vermont (USA) showed that people lose weight faster in the company of like-minded people, real or virtual.

Science explains this effect by a number of factors: firstly, those who lose weight respond positively to the support and approval of those who are not indifferent (and indifferent people are not allowed to enter the weight loss forums), secondly, the mechanism of competition is activated, and thirdly, the presence of a losing weight friend makes the whole process more structured, organized and allows you to share experiences.

Of course, there is always a risk of making common mistakes, but then you will have to fix their consequences together, and this is much more fun.

How to lose weight quickly? Drink and eat more fluids

The question “What to drink to lose weight quickly” is no less relevant than the question of food. Yes, a glass of freshly squeezed orange juice comes in handy in the morning, and perhaps there is no need to give it up. But for the rest of the day, make it a rule to drink only plain non-carbonated water.

According to some reports, we get about 300 “unaccounted for” calories every day with juices, soda, flavored drinks, sweet tea and coffee.

It is easy to calculate that almost 100 thousand extra calories “accumulate” in this way per year! In addition, sugary drinks, especially cold ones, provoke severe hunger (which is why in fast foods soda is always served with a huge amount of ice) – despite the fact that sweetness and ice dull the taste buds, sugar in the drinks leads to a sharp “splash” of the hormone insulin, which makes the body think it’s on the brink of starvation.

But the benefits of plain water are not only this: in order to lose weight quickly (or not very quickly, but still lose weight), you will inevitably have to reconsider your lifestyle and diet, which entails both psychological and purely physiological changes. Pure water not only helps cleanse the intestines of processed fats and proteins, but is also necessary for the creation of new healthy muscle cells. Therefore, the entire advice should probably sound like this: to lose weight quickly, drink more water and less non-water.

And also do not forget about the help that is ready to provide, if necessary, to quickly lose weight liquid-rich foods, which include vegetables, “poured” with water by themselves, and all kinds of liquid dishes, including soups, smoothies and purees, which give a quality sensation satiety for a long time with a minimum of calories.

How to lose weight quickly? Go to the other side of town and wash something by hand

This advice in a selection of recommendations for those who want to lose weight quickly would look comical if it were not for the harsh truth of life – a modern person who relies on the help of modern machines, not only in work, but also in household chores, lacks muscle effort and movement necessary to waste calories. Too bad about time for training or money for a subscription? Persistent hand washing, window washing or making a neglected shower stall look divine – surprise – will help you burn about 150 kcal!

Even in the most well-groomed dwelling there are always “weak spots” that the human hand cannot reach, so there is always room for “therapy”. And the feeling of satisfaction that comes after you have not only given work to your body, but also made the space around you a little better, is truly priceless.

By the way, simple walking is a decent aerobic exercise for those who want to lose weight quickly, but who are not inspired by the gym. But be careful – at Duke University (USA) they found that increasing the duration of the walk from the standard recommended thirty to forty-five minutes a day allows you to quickly lose weight even without significant changes in the menu.

Walk, in accordance with the wishes of American specialists, should be in a variable rhythm, alternating an energetic step with a slower one. Walking before meals will cut calories twice: helping to use up the body’s energy reserves and reducing appetite. The latter is not a mistake: the University of Glasgow partially refuted the stereotype of “fattening up” by studying the behavior and feelings of a group of women undergoing treatment for obesity. The subjects unanimously reported that walking 20 minutes before meals made them feel full faster, and medical tests showed that the food they took was better absorbed.

How to lose weight quickly? Become a spice princess

Chili peppers contain the enzyme capsaicin, which has been scientifically proven to be effective in fat oxidation. In addition, capsaicin has the ability to balance blood sugar (thus avoiding outbursts of hunger) and naturally increases the feeling of fullness while eating. If you are determined to lose weight quickly and are reconsidering your diet, using, as we advised, the shopping list, add hot pepper flakes or Tabasco sauce to it, allowing you to conveniently regulate the pungency of food that is acceptable to you. But do not forget that red hot peppers are not recommended for those who suffer from diseases of the gastrointestinal tract.

If red pepper is appropriate in salads and main dishes, then in fruit and dairy delicacies with the role of a metabolism boosting additive useful for quick weight loss, cinnamon does an excellent job: tart powder perfectly replaces sugar, giving fruit salads and yoghurts a pleasant aroma and taste. By the way, cinnamon is a famous digestive aid.

In eastern countries, erfa, a cinnamon decoction that serves not only as a natural digestive, but also as a means of effectively suppressing appetite and controlling portions, is popular.

How to lose weight quickly? Give yourself a break from food

Many diets involve a certain “X-hour”, after which you can not eat. Often nutritionists recommend to literally close the kitchen with a lock, for example, from eight in the evening until eight in the morning. Well, this idea fits in perfectly with the idea of ​​losing weight quickly: avoiding evening and night raids on the refrigerator “cuts off” 100 to 300 extra calories every day!

Guerrilla attacks to the refrigerator are dangerous not only in themselves, but also as a cause of a series of fatal consequences. “Pulling on tidbits” dramatically increases blood sugar, giving “cheap” energy. There is no place for her at night, but excess food does not affect the ability to fall asleep in the best way. Result: A constant lack of sleep leads to an increase in the level of the stress hormone cortisol (which, as we remember, prevents the body from using up fat reserves), and nighttime insulin surges lead to a truly wolfish hunger in the morning.

How to lose weight quickly? Ignore low fat foods

Does low-fat food allow you to lose weight quickly? Controversial! Low fat doesn’t always go hand in hand with low calories. Marketers have turned “fat-free” into a synonym for “dietetic”, exploiting images of health and harmony in advertising industrial products with a reduced percentage of fat. Since fat is a universal carrier of human ideas about taste and satiety, as well as a natural preservative, manufacturers add sweeteners, flavors and starch thickeners to foods devoid of it. The only exception can be considered only low-fat cow’s milk: according to nutritionists, its use really turns out to be fewer calories, since in the production of low-fat milk, the raw materials are simply diluted with water to the required percentage.

How, then, to lose weight quickly if you eat foods of normal fat content? Monitor portion sizes and composition of fats, favoring natural, unsaturated, unhydrogenated fats. The general recommendation for a healthy diet is 60 grams of animals and 30 grams of vegetable fats per day, in order to lose weight quickly, this figure must be cut by 30% (in the stage of active weight loss). And at the same time, do not forget that meat products contain non-removable hidden fat, so the advice to choose lean cuts is not contradictory: meat without visible fat streaks is not the same as an industrially fat-free product.

How to lose weight quickly? Throw away “thick” clothes

To lose weight, and preferably quickly, we want in order to look good: not only in the eyes of others, but also in our own. However, no one wakes up slim one day, even fast weight loss is a smooth process, and not an abrupt one.

Why wait for the onset of “this” day, if you can bring it closer, at the same time increasing self-esteem and giving yourself additional acceleration and motivation to lose weight? Underline the first, even the most timid successes, with a wardrobe revision. Mercilessly put indistinct shapeless clothes on car rags and change them to bright, fashionable, new ones. In order to emphasize the figure, it is not at all necessary to fit it – a good cut does not require model parameters. The recommendation also applies to (or “especially to”) home clothes: among family carpets, it is important to look fresh, fit and preppy.

How to lose weight quickly? Dr. Oz answers!

Popular nutritionists always have something to answer the question “How to lose weight quickly?” – probably because it is asked by them the most.

Mehmet Oz, an American cardiologist of Turkish origin, was a well-known specialist in thoracic surgery (chest surgery), but his true fame came after he appeared as a health expert on the legendary talk show Oprah Winfrey. The doctor’s charm and erudition, as well as the practical orientation of his advice, quickly turned Oz into a favorite of the public, and in 2009 he received his own 44-minute program “The Dr. Oz Show”, which became a real voice of information on the topic of weight loss for Americans.

Dr. Oz is renowned for choosing the hottest and most discussed issues for his programs. His show guests argue about genetically modified foods, arsenic in apple juice, and the real benefits of superfoods. And, of course, “how to lose weight quickly” became a constant theme of the show.

Energetic Mehmet Oz, to the delight of his fans, does not skimp on composing diets of his name. One of the most famous is Dr. Oz’s Rapid Diet, a low-calorie, extremely low-carb meal plan that is recommended for two weeks. Judging by the enthusiastic reviews of bloggers, it is possible to lose weight quickly by using the “rapid diet” by 5-7 kg.

What can you eat for someone who wants to lose weight quickly

Every morning

On waking up, drink a cup of warm water with the juice of half a lemon, after 15 minutes – a branded “oz-smoothie” for breakfast.

To prepare a diet smoothie for the Dr. 2 ml unsweetened almond milk (alternative – low-fat soy milk). Combine all ingredients in a blender to the consistency you prefer.

During the day

Without Borders:

• plain water and organic green tea without sugar or other additives;

• low-glycemic vegetables (including Dr. Oz separately favoring lentils and beans, and green beans), vegetable broth with sea salt.

Strictly in the permitted volume and composition:

• animal protein (serving 180 grams of any lean meat or fish);

• carbohydrates (a portion of boiled brown rice at the rate of 60 grams of dry cereal);

• dairy products (200 ml of live yogurt without additives, no fatter than 2%).

No specific restrictions, but in very moderation:

• fats useful for weight loss (extra virgin olive oil, avocado);

• snacks (nuts, hummus, pickled cucumbers and peppers).

What should be avoided by someone who wants to lose weight quickly

• wheat products and carbohydrates and cereals in general (with the exception of the daily portion of rice);

• foods with artificial sweeteners;

• white sugar;

• alcohol;

• caffeinated beverages (excluding green tea);

• dairy products (with the exception of a glass of low-fat live yogurt);

• intensified and prolonged sports exercises (at the stage of “the rapid diet of Dr. Oz”);

• meals after 8 pm and earlier than 8 am.

What else can you do to lose weight quickly

• Add probiotics to your morning smoothie

• take a multivitamin;

• throughout the entire period of Dr. Oz’s diet for fast weight loss, immerse yourself in a detox bath every night for 20 minutes (240 grams of Epsom salt + 120 grams of baking soda).

Epsom salt is a well-known remedy in physical therapy for relaxing and treating muscles, it is also used to fight cellulite, signs of aging, inflammation. It got its name from the English town of Epsom, where it was first discovered. Today, not all of this salt is brought from Britain – its unique composition has been learned to recreate in laboratories (chemically, Epsom salt is magnesium sulfate), so the other trade names for this product are Epsom salt, bitter salt and magnesia.

Describing his fast weight loss diet, Dr. Oz emphasizes that two weeks of eating in the suggested style has a beneficial effect on your eating habits and, if you are ready to take the matter seriously and continue to not give yourself the indulgences that led to excess weight, you it will be possible to preserve the result of the “rapid diet of Dr. Oz”.