Health care

 What is the best way to lose 10 kilos in a month and what are the risks?

It is possible to lose weight quickly. However, it is preferable to be monitored by a nutritionist in order to lose weight permanently and without jeopardizing one's health. Exercises, recipes, and a program. We'll show you how to do it.

Prioritized foods

The most important thing is to have a balanced diet, which means eating a variety of foods in a reasonable quantity in order to get adequate nutritional intake. During this time, it is recommended that you eat a variety of whole grain products at each meal, limit yourself to 500g of red meat per week, eat 5 fruits and vegetables per day, and increase your legume consumption." To succeed in your diet, plan your meals ahead of time to avoid temptation, prepare caloric-dense menus so you don't feel hungry two hours later, avoid grignotage, and avoid heavy meals at night. To avoid a potential fringale, schedule a 10 o'clock or 16 o'clock collection with a little dose of oilseeds (nuts, almond, hazelnut) or a small dose of caffeine.

Are there any forbidden foods

Foods high in fat such as meat, milk and dairy products should be avoided.

If you want to stick to a diet, especially if you want to lose 10 kilos in a month (around 2.5 kilos each week), you should see your general practitioner, a nutritionist, or a dietician first. "Making a regime is not a one-time act; it must be built over time. In fact, there is no such thing as a "one-size-fits-all" diet: requirements vary depending on age, weight loss goal, physical activity, and the individual. This is why there isn't a method, but rather individualized treatment approaches "Our interlocutor argues against us. In general, if you want to lose weight slowly, you should cut down on your daily caloric intake while maintaining a healthy nutritional balance. It's also a good idea to keep your expenses down.

What are the menus for the day?

You have the option of having a hot, non-sugared beverage in the morning. Fruits and fruit juices should be given precedence. Eat a full-size loaf of bread or buttery biscottes.

For a good source of fiber and vitamins, include vegetables (raw in salads, but also cooked in water or steam, in soups) and fruits (at least 3 per day), and don't forget to include starches, particularly legumes, in every meal. During the afternoon, eat enough to keep the afternoon going and avoid animal or plant-based proteins.

Workouts to help you become in shape on a regular basis

If a successful diet includes 70% of the calories from food, it also includes 30% from physical activity. The National Nutrition and Health Program recommends 30 minutes of exercise on a daily basis, Florence Rossi explains. On a daily basis, go for a walk, preferring stairwells, and check in with yourself every two hours. Then, on a regular basis, try to engage in endurance activities as well as muscular strengthening, relaxation, and balance exercises. According to the National Nutrition and Health Program, "for them to be beneficial, the various physical activities practiced must be of high intensity and exploit high-intensity activities. But the most important thing is to choose a physical activity that you enjoy and can easily access if you want to stay in shape for a long time. Doing the exercise once a week isn't enough.

The precautions to take in order to avoid the risks associated with slimming diets

Dietary weight-loss practices may cause metabolic changes and promote weight-loss, according to Florence Rossi. This is why, in order to avoid regaining weight in the coming year, you must be evaluated by a nutritionist or a dietician. Without forgetting that these food-adjustment practices include health risks that should not be overlooked, and they should only be justified for health reasons, Florence Rossi concludes.