10 tips to lose 10 kg of body weight in one month

Obesity threatens the health and lives of approximately 167 million people, out of more than a billion people who suffer from it around the world

Worldwide, more than one billion people suffer from obesity, including 650 million adults, 340 million adolescents, and 39 million children.

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The World Health Organization estimates that nearly 167 million people – adults and children – will lose their health due to being overweight or obese by 2025.

Ten highly effective strategies can yield rapid and successful weight loss within a month. These methods are as follows:

1. Complete reduction of sugars

To achieve rapid results, it is crucial to eliminate sugar in all its forms, including jaggery, commonly referred to as “molasses”. This also includes hidden or added sugars found in processed foods such as ketchup, packaged juices, soda and even “health” bars. Instead of sugar, you can use healthier alternatives like stevia or honey in moderation.

2. Avoid processed flour

Reducing your intake of foods that contain processed flour helps improve health and reduce calories.

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3. Dry fruits

Eat soaked dry fruits on an empty stomach – in moderation like 2-3 pieces of almonds with 2 pieces of figs.

4. Vegetables and fruits

Reliance on salads, whether fruits or vegetables, in the diet, can also be increased.

5. Various protein sources

Eating large amounts of protein, including eggs, legumes, and beans, supports muscle mass, physical activity, and a feeling of fullness.

6. Natural juices

It is also recommended to add some fresh, homemade drinks to the diet to drink before breakfast, such as apple and orange juice.

7. Seeds and grains

It is preferable to eat grains and seeds such as whole grains, sunflower seeds and pumpkin seeds for breakfast.

8. Out-of-home options

If a person is eating out, he can choose non-roasted or baked foods in the appetizer and can replace them with healthy products such as cottage cheese or soybeans.

9. 7 pm

Experts recommend stopping eating after 7 pm every day. If a person feels hungry, he can drink green tea or a few soaked nuts or seeds.

10. Exercise

To get immediate results, any type of exercise can be included in the diet. Even just walking for 20 minutes a day.

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