The extra inches at the waist accumulate a little day after day. And nutritionists also advise to eliminate them gradually, without forcing events and without putting your health at risk. But let's be honest, in every woman's life there are "here and now" situations where you have to lose 10 kg in a month or a couple of weeks. This is quite real, but to get such a brilliant result, you will have to try to deal with the problem comprehensively.
We develop a weight loss strategy
If your goal is to lose weight as quickly as possible and maintain your ideal weight, you need to be willing to work hard to get results. Don't trust charlatans who promise to lose weight without physical activity and dietary restrictions. Fasting or miracle pills, of course, will allow you to lose 10 kg in a month. But instead of the lost pounds, health problems will come and the old weight can return very quickly, taking an extra couple of pounds with you.
The express weight loss process can be conditionally divided into the following stages:
- consultation with specialists;
- selection of a diet and a set of physical exercises;
- prepare the body for weight loss;
- weight loss itself;
- withdrawal from the diet;
- preservation of weight loss indicators.
A well thought-out strategy is essential because it's not just about getting rid of the creases on the sides, but also about your health. Rapid weight loss is a stress for the body, and reckless methods of losing weight will aggravate it. Therefore, a sensible approach to choosing the methods and means of losing those extra pounds is required. They should be specially selected for you and not contradict common sense. A clear plan, written on paper, will remind you of what needs to be done, discipline and motivate you.
Prepare to lose weight
Before you go on a diet and buy a gym membership, you need to identify the cause of excess weight. Just by eliminating it, you can be sure that you will lose 10 kg in a month and subsequently maintain a slim figure. The main factors contributing to the accumulation of the subcutaneous fat layer include:
- incorrect nutrition;
- lack of physical activity;
- hormonal disorders;
- disturbed metabolism.
You can start keeping a food diary to determine how healthy your diet is. Write down the name and 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 to calculate the number of calories consumed.
Only a doctor can identify hormonal or metabolic disorders by performing a series of tests. In case of diseases of the endocrine system, it is necessary to undergo treatment, otherwise diets and sports will not bring any results. A general clinical examination of the body can reveal chronic diseases of internal organs, in which sudden weight loss or excessive activity is contraindicated.
Ideally, you need to choose a diet together with a nutritionist, taking into account many factors, both external and internal:
- initial and desired weight indicators;
- body mass index;
- your age and gender;
- blood group;
- characteristics of digestion and physique;
- social factors (lifestyle, having children, specificity of work).
It is best to train a series of physical exercises under the guidance of an experienced trainer or fitness instructor. The specialist will tell you how to lose 10 kg per month with the help of exercises, determine the optimal load level based on your shape and weight.
Preparing the body for weight loss consists of gradually reducing food portions, avoiding unhealthy 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. . . lose weight!
The ineffectiveness and harm of strict 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 rejection of it introduces the body into a state of stress. It begins to accumulate fat and weight loss occurs through dehydration. The result of such experiments can be bulimia and weight gain after the end of the diet.
There are many different diets (according to Dukan, "4 + 1", "5x10", buckwheat, eggs, Japanese, proteins), among which you can choose the one that suits you in all respects. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat before 6pm and fruit in the morning.
- Get enough sleep. In a dream, a hormone is produced that dulls appetite and hunger.
- Don't eat "in reserve".
- Drink plenty of fluids (2 liters per day including first courses).
- Take a multivitamin.
- Don't be nervous and be in harmony with yourself.
In this difficult month, a positive psychological attitude and the right motivation are very important. Remember that the first few pounds can be lost unevenly, unevenly, so it's important to continue with your diet and exercise program. It is not enough to know how to lose 10 kg in a month, it takes willpower and dedication.
Create the shape of your dreams
Only an integrated approach can work wonders for a figure. In addition to the internal effect on fat accumulation, an external one is needed. It mainly consists of physical activity. You are free to choose what suits you in terms of intensity: aerobics, fitness, swimming, dance, pilates, running. Remember that only regular exercise will help you build a leaner body.
Extreme diets do not burn fat, but muscle mass and remove fluids. This can only be corrected by increasing physical activity. Fitness or running promote the breakdown of fat and replace it with muscle tissue.
It is advisable to integrate the complex of measures for weight loss with a professional massage that stimulates lymphatic drainage and blood microcurrents. Various cosmetic procedures (compress, scrub and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
Having lost 5-10 kilograms, you may panic because the weight is stationary. Don't despair and don't stop fighting excess weight! You took the first good step, now don't take a step back. Keeping weight in place is more difficult than losing weight. It is necessary to gradually abandon the diet, gradually adding previously prohibited foods. The number of calories consumed should increase by no more than 500. And do not give up on training on machines and in the gym. After all, there is no limit to perfection, but we must always strive for it, this is what makes us happy.