By adopting these ten simple habits, you can lose quickly in two or three months, that is, lose ten kilos, without going hungry and without necessarily having to follow a weight loss regimen.

Unfortunately, these ten things must all be done. You can’t give up on one or two, otherwise weight loss would be difficult. However, you can reserve one free meal per week.

These are ten useful moves for those who do not want to know about particular diets and restrictions, are inexperienced and do not know which saint to turn to, have a large overweight to be disposed of.
Let’s see them together.

HOW TO LOSE 10 KILOS IN FIRST QUICK MOVES

1. Only eat 3 large meals a day .
   Breakfast lunch and dinner. No snacks or drinks apart from coffee or tea or sugar-free herbal teas. You have to finish the meal that you are full enough, if you ate more you would be sick.
   If you are hungry during the day, eat some raw carrots or cucumbers.
2. Each meal should have  one third of the plate of carbohydrates, one third of vegetables or fruit, one third of protein.
   To help you think of the plate as a graph, and mentally divide it into 3 sectors.
   The third of proteins can be given by: 100 gr. natural tuna, fish or meat of your choice, up to 2 eggs, up to 50 gr. of mature cheese or 80 of low-fat cheese or 150 gr. of yogurt, milk or very skimmed dairy products, up to 150 gr. of legumes (weighed already boiled) to taste. Breakfast can include yogurt or milk, wholemeal bread with butter and jam, a fruit of your choice.
3. Eat wholemeal , except if you want pasta (as long as it is quality durum wheat).
4. Twice a week instead of pasta for lunch you will eat 2 medium potatoes or 300 gr. of raw carrots, once a week basmati rice, once a cereal of your choice between oats, spelled, quinoa or buckwheat.
5. At each meal you must include up to a maximum of one tablespoon of extra virgin olive oil or butter .
   Including breakfast: here you can replace with 10 grams of extra dark chocolate, almond or peanut butter. Or with 12 almonds. No other oil or fat.
6. Eat a salad right before lunch and dinner, not after.
7. Join the gym and do one hour-long workout per week for 3 alternate days.
8. Walk an hour at a brisk pace every day .
   By fast pace we mean: if you go faster it basically becomes a jog.
9. Eat what you cook yourself .
   No ready-made products apart from wholemeal bread. So no to snacks, biscuits or snacks or ready meals.
10. Get at least eight hours of sleep a day.