The extra inches at the waist add up a little bit day after day. And nutritionists also recommend leaving them gradually, without forcing events and without putting your health at unnecessary risk. But let's be honest, in every woman's life there are situations "here and now" where you need to lose 10 kg in a month or a couple of weeks. This is quite real, but in order to achieve such a brilliant result, you will need to try to tackle 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 must be willing to work hard to get results. Do not trust the charlatans who promise to lose weight without restrictions of physical activity and food. Fasting or miracle pills, of course, will allow you to lose 10 kg in a month. But instead of the lost kilos, health problems will come and the previous weight can return very quickly, taking a couple of kg more.
The express weight loss process can be conditionally divided into the following stages:
- consultation with specialists;
- selection of a diet and a series of physical exercises;
- prepare the body to lose weight;
- weight loss itself;
- diet withdrawal;
- preservation of indicators of lost weight.
A well thought out strategy is essential because it is not just about eliminating side creases, but about your health. Rapid weight loss is stress on the body, and ill-considered weight loss methods will only make it worse. Therefore, you need a reasonable approach to choosing methods and means to lose those extra pounds. They should be selected specifically for you and not contradict common sense. A clear plan, presented on paper, will remind you of what needs to be done, discipline you, and motivate you.
Preparing to lose weight
Before going on a diet and buying a gym membership, you need to identify the cause of excess weight. Only by eliminating it, you can guarantee the loss of 10 kg in a month and subsequently maintain a slim figure. The main factors that contribute to the accumulation of the subcutaneous fat layer include:
- improper nutrition;
- lack of physical activity;
- hormonal disorders;
- inheritance;
- altered 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 caloric content of each dish in order to calculate the number of calories consumed.
Only a doctor can identify hormonal or metabolic disorders by conducting a series of tests. In the case of diseases of the endocrine system, it is necessary to undergo treatment, otherwise diets and sports will not give any results. A general clinical examination of the body can reveal chronic diseases of the internal organs, in which sudden weight loss or excessive activity is contraindicated.
Ideally, you should choose a diet together with a nutritionist, taking into account many factors, both external and internal:
- indicators of initial and desired weight;
- body mass index;
- your age and gender;
- blood type;
- characteristics of digestion and physique;
- social factors (way of life, having children, job specificity).
It is better to form a set 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, he will determine the optimal level of load based on your shape and weight.
Preparing the body to lose weight 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. Do not forget to apply makeup against stretch marks.
Iii. . . slim down!
Both doctors and nutritionists have long shown the ineffectiveness and harm of rigid diets and prolonged fasting. All internal organs, skin, hair and nails suffer from such radical methods of losing weight. A significant reduction in food intake or rejection puts the body in a stressful state. You begin to accumulate fat and weight loss occurs due to 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, egg, Japanese, protein), from which you can choose the one that suits you best in all respects. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat before 6 in the afternoon and fruit in the morning.
- Get enough sleep. In a dream, a hormone is produced that quenches appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters a 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 proper motivation are very important. Remember that the first few kilos can be lost unevenly, in irregularities, so it is 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 on a figure. 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 best in terms of intensity: aerobics, fitness, swimming, dancing, Pilates, running. Remember that only regular exercise will help you develop a leaner body.
Extreme diets do not burn fat, but rather muscle mass and eliminate fluids. This can only be corrected by increasing physical activity. Exercising or running promotes the breakdown of fat and replaces it with muscle tissue.
It is advisable to complement the complex of measures to lose weight with professional massages that stimulate lymphatic drainage and blood microcurrents. Various cosmetic procedures (wraps, exfoliants and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
After you have lost 5 to 10 kilograms, you may panic because the weight is standing still. Do not despair and do not stop fighting against excess weight! You have taken the first good step, now don't back down. Keeping the weight in place is more difficult than losing weight. It is necessary to leave the diet gradually, gradually adding previously prohibited foods. The amount of calories consumed should not increase by more than 500. And do not give up training on machines and in the gym. After all, there is no limit to perfection, but you should always strive for it, this is what makes us happy.