BEST WEIGHT LOSS - How to lose 10 kilos.

The key to lose weight 10kg is to make the decision to want to do it, that is, it is in your hands to get it, you just have to change some habits and we will give you the guidelines to achieve it.

To begin with, you should know that you do not have to hurry. If we recommend you losing weight is to improve health and yes, obviously it will also improve your image, but it would not make sense to look better if you put your health to the limit.

A good rate of weight loss is around 0.5kg per week, which would be 2kg per month and in about 5 months you will have lost 10kg. So do not consider "follow a diet", if you can't change your habits forever , this way you will not only lose weight but also keep it. if you follow a diet to lose weight 10kg in a month it is not realistic, and i assure you that it will affect your health badly and that you will get a rebound effect in the following months that will affect your future ability to maintain a healthy weight.

Change your thought right now, your goal is "from now on I will eat healthy." This mentality will help you better integrate the diet at your pace of life, because by not taking it as something temporary, you have to work all situations, meals, trips and other commitments without the weight of "I'll have to jump".


It is not about following strict diets in which food groups are limited. It's about eating from all the food groups to get all the nutrients that our body needs. The strategy is based on taking fewer calories than we spend at the expense of sugars and fats, especially those that are not healthy. This strategy is called a hypocaloric diet.

What does a diet to lose weight 10 kg include?

DAIRY PRODUCTS

Preferably skimmed (milk, yogurt and fresh cheese 0%). If you drink vegetable Juice, choose those enriched with calcium.

VEGETABLES

All vegetables are recommended. Including both in lunch and dinner as a main dish, from the leaves for salad, tomato, cucumber ... to vegetables such as eggplant or zucchini, or cruciferous (broccoli, cabbage ...) and also mushrooms.

FRUITS:

All fruits are also recommended, including bananas! The ideal is to take 2 or 3 servings every day. You can take it as a dessert or between hours you take your main course. They are an ideal snack.

CEREALS, VEGETABLES & TUBERS

This group of foods is what we use energetically as if it were our gasoline. We must take it so that the body can perform its functions, but we must control the amount so that the body can also take advantage of the energy reserves (accumulated fat) and thus lose weight.

The indicative amount that must be added in the meal and the dinner is the measure of a fist.

Rice, pasta, couscous, bread ... preferably whole, legumes (lentils, chickpeas or beans) and potatoes.

PROTEIN

Eggs: 3-4 eggs per week.
Meats: Preferably white (chicken or turkey) and one, maximum two times of red meat (beef)
Recommended sausages: turkey breast, chicken or cooked ham.
Fish: Increase its consumption to fulfill the demand for meat. Try to take at least 3 times in a week white fish (hake, sole, cod ...) and 1 or 2 times bluefish (salmon, anchovies, mackerel ...)
Seafood: you can also add it into your recipes as white fish. Clams, cockles, squid, cuttlefish, prawns ...

OILS AND FATS

The most recommended is olive oil (best in raw), although you have to moderate its amount to 2 or 3 tablespoons per day.

You can also add some avocado or a handful of toasted or raw nuts.


How to combine food
Once we know the recommended foods, we need to know how to combine them in our daily menu.

A good scheme would be the following:

DAY TYPE DISTRIBUTION
BREAKFAST	Lácteo. Example: coffee with skimmed milk Cereal. Example: 2 toasts (with turkey)
MIDMORNING	Fruit . Example: 2 kiwis
FOOD	Vegetables. Example: Zucchini cream Cereal, pulses or tuber . Example: baked potato Protein Example: Grilled chicken Lácteo . Example: Skim yogurt
SNACK	Fruit . Example: 1 banana
DINNER	Vegetables. Example: Green salad Cereal, legumes or tuber : Example: small brown rice garnish Protein Example: salmon to the papillote Lácteo . Example: Skim yogurt

ADEQUATE COOKING, ORGANIZATION and special occasions

It is important as to choose food well as to cook it properly. The most recommended cooking is that can be prepared with little fat. If you cook for more than one, calculate the amounts of the recipe in proportion to your diet.

Use the iron and the oven. You can steam or boil. And if you're a little cocinillas sure you know make a stew or a stir-fry oil without going over. The trick is simmering, stirring occasionally and add some broth if you see that you dry or paste.

In order to carry out the diet, you must always have fruits and vegetables at home. Ideally, you buy at least once a week varied fruits and fresh vegetables (salad, creamed vegetables, sauté, boil ...). And last week is complicated and you do not have time, always good to have home canned vegetables such as asparagus or artichokes you solve a dinner.

When you buy fish or meat, buy for more than a day and what you do not consume in 1 or 2 days you freeze it. Having eggs in the fridge is always a great resource!

If you have commitments insight, do not worry! If you visit a restaurant, choose at first salad and something grilled, or a carpaccio that is delicious. Try not to drink more than one glass of wine and drink water. And if they invite you to someone's house, just relax, and take moderate and make a proper diet plan.

Weekly menu example

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Food	- Spinach sautéed with garlic and potato *. - Baked anchovies with onions - Pear.	- Beans painted in their juice * - Green salad - Yogurt .	- Salad with sprouts, cherrys, corn and rice - Scalloped with grilled chicken breast - Two pineapple slices	- Chickpeas with raw vegetables such as onions, green and red peppers - 2 biscuits of bread - Yogurt.	- Soup with noodles - Turkey breast papillot with strips of red pepper, green and steamed mushrooms - Pear	- Cold cucumber soup * - Squids with onions* - Peach	- Vegetables sauteed with rice and minced meat * - Yogurt with strawberries.
Dinner	- Cucumber and pepper salad - Scrambled with prawns and mushrooms -Bread - Yogurt.	- White asparagus puree * - Grilled sole - Two slices of watermelon	- Gazpacho with a crumbled hard-boiled egg - Sliced ​​bread with fresh cheese 0% - Yogurt	- Broccoli with potato - Hake with onion and tomato baked - Orange	- White asparagus puree * - Eggplant and onion omelette - Yogurt	- Salad of lamb's lettuce, arugula, carrot, tomato, pickles and tuna with couscous - Yogurt	- Gazpacho - Baked gilthead with potato and zucchini - Yogurt.

Some recipes from the menu

JEWISH PAINTS IN HIS JUICE

In a large pot add a tablespoon of olive oil, when hot add 3 cloves of whole garlic and stir so they do not burn and brown. When they are brown add the black beans (which previously have been soaking one day), stir a few minutes, add water (3 times more than the weight of the beans) and 2 bay leaves. Cover the pot and let it boil until they are cooked.

PURE OF WHITE ASPARAGUS

Put a casserole in the fire with 2 tablespoons of oil and a chopped garlic. Once the garlic is poached, add a leek cut into pieces and let it cook for a few minutes. Toss a diced potato and 7 canned white asparagus cut in half. Add a pinch of salt, water from the asparagus and a little water to cover the vegetables. Let it cook over medium heat and once the potato is tender, crush until it is a fine texture.

SQUIDS WITH ONIONS

Cut 5-6 very thin onions. In a large pan add a spoonful of olive oil and when hot fry the squid (just to mark them, they should not be cooked). When they have caught a little color, remove them from the fire. Then, add the onion in the same pan, reduce the heat, add a little water and salt and simmer. When the onion is practically cooked and browned, add the squid and let it cook until they are ready. In about 5 minutes you can serve it.

COLD CUCUMBER SOUP

Peel a cucumber, chop it and pour it into the glass of the blender together with a natural yogurt skimmed without sugar, a chopped onion and the juice of half a lemon. Beat until you have a fine and homogeneous cream. Dress with salt, pepper and dill to taste. Chill in the fridge.

VEGETABLES SAUCED WITH RICE AND MEAT MINCED MAGRA

First, put the rice to boil with water and salt. Clean and dice diced zucchini, onion, half aubergine and 10 mushrooms.

If you want to go quickly put the onion in the microwave box and cook at full power for 5 minutes, then add the aubergine and zucchini for 5 minutes and finally the mushrooms 3 minutes. Next, sauté in a pan with the minced meat and finally add the rice.

If you prefer you can cook the vegetables in a pan with a spoonful of olive oil over low heat and when they are practically cooked add the meat and finally the rice.

OTHER HEALTHY HABITS

Practicing exercise will help you achieve your goals. Not only increases energy expenditure but it is a healthy habit recommended for everyone. It keeps you in shape, improves your muscle mass, the cardiorespiratory system and, on a psychological level is a great ally: it helps you release tension and improves your perception of body image.

It is important that you find an exercise that you like, if you do not end up looking for excuses not to do it, the benefits of the sport multiply if you enjoy it. From swimming, running, or going by bike, directed activities, team sports, dance or martial arts. There are plenty of sports to choose from. And if you can not do planned exercise, do not 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.