Extra centimeters at the waist accumulate a few days after day. And nutritionists also recommend removing them gradually, without straining events and without putting your health at unnecessary risk. But let’s be honest, in every woman ’s life there are "here and now" situations when you have to lose 10 kg in a month or a few weeks. This is quite true, but to achieve such an excellent result, you will need to try to approach the problem comprehensively.
We develop a weight loss strategy
If your goal is to become weaker as quickly as possible and maintain your ideal weight, you need to be willing to work hard for results. Do not trust charlatans who promise weight loss without physical activity and dietary restrictions. Fasting or wonderful pills, of course, will allow you to lose 10 kg in a month. But instead of losing pounds, health problems will come and the old weight can return very quickly, taking with it even a couple of pounds.
The process of rapid weight loss can be conditionally divided into the following stages:
- consultation with specialists;
- choosing a diet and a set of physical exercises;
- preparing the body for weight loss;
- weight loss itself;
- withdrawal from the diet;
- maintaining indicators of lost weight.
A well-thought-out strategy is essential because it is not only about eliminating side folds, but also your health. Rapid weight loss is stressful for the body and thoughtless methods of losing weight will only make it worse. Therefore, you need a reasonable approach to choosing methods and tools to lose those extra pounds. They should be chosen specifically for you and not contradict common sense. A clear plan, presented on paper, will remind you what to do, will discipline and motivate you.
Preparing 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 are guaranteed to lose 10 kg in a month and then 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;
- 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 enjoyed during the day, even if it was a glass of water. It is advisable to indicate the caloric 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 the 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 may reveal chronic diseases of the internal organs, in which sudden weight loss or excessive activity is contraindicated.
Ideally, you should choose a diet along with a nutritionist, taking into account many factors, external and internal:
- initial and desired weight indicators;
- Body mass index;
- your age and gender;
- blood group;
- digestive and physical features;
- social factors (lifestyle, having children, job specifics).
It is best to form a group of physical exercises under the guidance of an experienced fitness trainer or instructor. The specialist will show you how to lose 10 kg per month with the help of exercises, determine the optimal level of load depending on your shape and weight.
Preparing the body for weight loss consists of gradually reducing portions of food, 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 shrink after weight loss. Do not forget to use makeup against stretch marks.
Iii. . . weight loss!
The ineffectiveness and harm of rigid diets and prolonged fasting has long been proven by both doctors and nutritionists. All the internal organs, skin, hair and nails suffer from such radical methods of weight loss. A significant reduction in food intake or rejection of it puts the body in a stressful state. It begins to accumulate fat, and weight loss occurs through dehydration. The result of such experiments may be bulimia and weight gain after completing the diet.
There are many different diets (according to Dukan, "4 + 1", "5x10", buckwheat, eggs, Japanese, protein), from 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 18: 00 and fruit in the morning.
- Get enough sleep. In the dream, a hormone is produced that quenches appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters per day including raw foods).
- Take a multivitamin.
- Do not worry 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 pounds can be lost unevenly, irregularly, so it is important to continue with your diet and exercise program. It is not enough just to know how to lose 10 kg per month, it takes willpower and dedication.
Create your dream form
Only an integrated approach can do wonders for a figure. In addition to the internal effect on fat accumulation, an external one is needed. It consists mainly of physical activity. You are free to choose the one that suits you in terms of intensity: gymnastics, fitness, swimming, jumping, 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 promotes fat breakdown and replaces it with muscle tissue.
It is advisable to supplement the complex of weight loss measures with professional massage that stimulates lymphatic drainage and microcurrents of blood. Various cosmetic procedures (wrapping, cleansing and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
Once you have lost 5-10 pounds, you may panic because the weight is on your feet. Do not despair and do not stop fighting with excess weight! You have taken the first good step, now do not back down. Keeping weight in place is more difficult than losing weight. You should leave the diet gradually, gradually adding previously forbidden foods. The number of calories consumed should increase by no more than 500. And do not abandon exercise in the machine and in the gym. After all, there is no limit to perfection, but you should always strive for it, that is what makes us happy.