The key to lose 10kg is to make the decision to want to do it, that is, it is in your hands to get it, just change some habits and we will give you the guidelines to achieve it.
To begin with, you should know that you should not be in a hurry. If we recommend losing weight is to improve health and yes, surely also improve your image, but it would not make sense to see you better if you put your health to the limit.
A good rate of weight loss is about 0.5kg per week, which would be 2kg a month and in about 5 months you will have lost 10kg. So do not consider “follow a diet”, if not change your habits forever, this way not only get lose weight but also manage to maintain it. Consider following a diet to lose 10kg in a month in addition to not being realistic, be sure that it will affect your health and that you will get a rebound effect in the coming months that will affect your future ability to maintain a healthy weight.
What does a diet include to lose 10 kg?
Preferably skimmed (milk, yogurt and fresh cheese 0%). If you drink vegetable beverages, choose those enriched with calcium.
All vegetables are recommended. Include them in both lunch and dinner as the main dish, from leaves for salad, tomato, cucumber … to vegetables such as eggplant or zucchini, or cruciferous (broccoli, cabbage …) and also mushrooms.
All fruits are also recommended, including bananas! The ideal is to have 2 or 3 portions each day. You can have it for dessert or between meals. They are an ideal snack.
CEREALS, VEGETABLES AND TUBERCULES
This food group is the one we use in an energetic way, as if it were our gasoline. We must take it so that the body can do its functions, but we must control the amount so that the body can also take advantage of energy reserves (accumulated fat) and thus lose weight.
The indicative amount to be added to lunch and dinner is the measure of a fist.
Rice, pasta, couscous, bread… preferably wholemeal, legumes (lentils, chickpeas or beans) and potato.
Eggs: 3-4 eggs per week.
Meats: Preferably white (chicken or turkey) and one, maximum two times red meat (veal).
Recommended sausages: cooked turkey breast, chicken or ham.
Fish: Increases consumption to the detriment of meat. Try to take at least 3 times a week white fish (hake, sole, cod …) and 1 or 2 times oily fish (salmon, anchovies, mackerel …)
Seafood: You can also incorporate it into your recipes as white fish. Clams, cockles, squid, cuttlefish, prawns…
OILS AND FATS
The most recommendable is the olive oil (better in crude), although it is necessary to moderate its quantity to 2 or 3 spoonfuls per day.
You can also add a little bit of avocado or a handful of toasted or raw nuts.
It is important that you find an exercise that you like, if you will not end up looking for excuses for not doing it, the benefits of the sport are multiplied if you enjoy it. From swimming, running, or cycling, directed activities, team sports, dancing or martial arts. There are countless sports to choose from. And if you can’t exercise in a planned way, don’t forget that daily activity also counts, move! Walk more and climb stairs.
You see, it’s not that difficult. Step by step you can achieve your goals.