Extra inches at the waist accumulate a little day after day. And nutritionists also recommend stopping them gradually, without forcing events and without unnecessarily endangering your health. But let's face it, in every woman's life there are "here and now" situations where you need to lose 10 kg in a month or a couple of weeks. This is perfectly real, but to get such a brilliant result you have to tryto fully address the problem.
We develop a weight loss strategy
If your goal is to get leaner as quickly as possible and maintain your ideal weight, you must be ready to work hard for results. Do not trust charlatans who promise weight loss without physical activity and food restrictions. You can lose 10 kg in a month with fasting or miracle pills. But instead of the lost pounds, there are health problems, and the old weight can return very quickly and take a few more pounds with you.
The process of express weight loss can conditionally be divided into the following stages:
- Consultation with specialists;
- Choosing a diet and a range of physical exercises;
- prepare the body for weight loss;
- Weight loss itself;
- Withdrawal from diet;
- Preservation of weight loss indicators.
A thoughtful strategy is essential because it is not just about removing wrinkles on the sides, it is your health. Rapid weight loss is stressful to the body, and ill-considered methods of losing weight will only make it worse. Hence, you need a sensible approach to choosing the methods and means to shed those extra pounds. They should be chosen specifically for you and should not be against common sense. Having a clear plan on paper reminds you of what to do, disciplines you, and motivates you.
Preparation for losing weight
Before going on a diet and buying a gym membership, it is necessary to determine the cause of the excess weight. Only by eliminating it can you be guaranteed to lose 10 kg in a month and then keep a slim figure. The main factors that contribute to the accumulation of the subcutaneous fat layer include:
- wrong diet;
- Lack of physical activity;
- hormonal disorders;
- disturbed metabolism.
You can start by keeping a food journal to see how healthy your diet is. Write down the name and the amount of what you ate, drank, or tasted during the day, even if it was a glass of water. It is advisable to indicate the calorie content of each dish in order to calculate the number of calories consumed.
Only a doctor can diagnose hormonal or metabolic disorders through a series of tests. Treatment is required for diseases of the endocrine system, otherwise dieting and exercise will not bring results. A general clinical examination of the body can reveal chronic diseases of the internal organs, for which sudden weight loss or excessive activity is contraindicated.
Ideally, in collaboration with a nutritionist, you need to choose a diet, taking into account many external and internal factors:
- Indicators of initial and desired weight;
- Body mass index;
- Your age and gender;
- Blood type;
- features of digestion and the body;
- social factors (way of life, desire for children, occupational peculiarities).
It is better to form a series of physical exercises under the guidance of an experienced trainer or fitness trainer. The specialist will tell you how to lose 10 kg per month with the help of exercises and determine the optimal load depending on your figure and weight.
Preparing the body for weight loss consists of gradually reducing food portions, avoiding harmful foods and increasing physical activity. You need to take care of your skin. Use products that maximize its elasticity so that the skin does not sag after losing weight. Don't forget to use makeup against stretch marks.
Iii. . . decrease!
The ineffectiveness and harm of rigid diets and prolonged fasting have long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails suffer from such radical methods of losing weight. A significant reduction in food intake or refusal to eat it puts the body in a state of stress. It begins to accumulate fat, and weight loss occurs due to dehydration. The result of such experiments can be bulimia and weight gain after stopping the diet.
There are many different diets (according to Dukan, "4 + 1", "5x10", buckwheat, egg, Japanese, protein) from which you can choose the one that suits you in every way. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat fruit before 6 p. m. and in the morning.
- Get enough sleep. In the dream a hormone is produced that suppresses appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters per day including the first courses).
- Take a multivitamin.
- Don't be nervous and stay in tune with yourself.
In this difficult month, a positive psychological attitude and the right motivation are very important. Remember that the first pounds in irregularities can be lost unevenly, so it is important to continue with your diet and exercise program. Just knowing how to lose 10 kg in a month is not enough, it takes willpower and dedication.
Create your dream shape
Only an integrated approach can work wonders for a character. In addition to the internal effect on fat accumulation, an external one is necessary. It consists mainly of physical activity. You are free to choose what suits you in terms of intensity: aerobics, fitness, swimming, dancing, Pilates, running. Remember that only by exercising regularly can you build a leaner body.
Extreme diets don't burn fat, they burn muscle mass and remove fluids. This can only be corrected by increasing physical activity. Fitness or running promote fat loss and replace it with muscle tissue.
It is advisable to supplement the complex of measures for weight loss with a professional massage that stimulates lymphatic drainage and blood microcurrents. Various cosmetic procedures (wraps, scrubs and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
If you have lost 5-10 kilograms, then you may panic because the weight is standing still. Do not despair and do not stop fighting obesity! You have taken the first good step, don't step back now. Maintaining weight is harder than losing weight. You need to gradually abandon the diet, gradually adding previously prohibited foods. The number of calories consumed should not increase by more than 500. And don't give up training on the machines or in the gym. After all, there are no limits to perfection, but you always have to strive for it, that makes us happy.