Extra centimeters at the waist accumulate a little bit day after day. And nutritionists also recommend dropping them gradually, without forcing events and without putting your health at unnecessary risk. But let's be honest, in the life of every woman there are situations "here and now" when you need to lose 10 kg in a month or a couple of weeks. This is quite real, but to achieve such a brilliant result, you will need to try and approach the problem comprehensively.
We develop a weight loss strategy
If your goal is to get leaner 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 food restrictions. Fasting or miraculous pills, of course, will allow you to lose 10 kg in a month. But instead of the dropped kilos, health problems will come, and the old weight can return very quickly, taking with you a couple more kg.
The process of express weight loss can be conditionally divided into the following stages:
- consultation with specialists;
- selection of a diet and a set of physical exercises;
- preparing the body for weight loss;
- weight loss itself;
- withdrawal from the diet;
- preservation of lost weight indicators.
A well-thought-out strategy is essential because it's not just about eliminating folds on the sides, but your health. Fast weight loss is stress for the body, and ill-considered methods of losing weight will only aggravate it. Therefore, you need a reasonable approach to the choice of methods and means to lose those extra pounds. They should be selected specifically for you and not contradict common sense. A clear plan, laid out on paper, will remind you of what needs to be done, discipline and motivate you.
Getting ready to lose weight
Before you go on a diet and buy a gym membership, you need to identify the cause of the excess weight. Only by eliminating it, you can be guaranteed to 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:
- improper 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 in order 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 can reveal chronic diseases of the internal organs, in which sudden weight loss or excessive activity is contraindicated.
Ideally, you need to choose a diet in conjunction with a nutritionist, taking into account many factors, both external and internal:
- indicators of the initial and desired weight;
- body mass index;
- your age and gender;
- blood type;
- features of digestion and physique;
- social factors (way of life, having children, work specifics).
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, determine the optimal level of load depending on your shape and weight.
Preparing the body for weight loss consists in gradually reducing food portions, avoiding harmful foods and increasing physical activity. You need to take care of your skin. Use products that increase its elasticity to the maximum so that the skin does not sag after losing weight. Don't forget to use makeup against stretch marks.
Iii . . . losing weight!
The ineffectiveness and harm of rigid diets and prolonged fasting have long been proven by both physicians 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 from it introduces the body into a stressful state. He 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, egg, Japanese, protein), 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.
- Do not 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 pounds can go unevenly, irregularly, 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, you need willpower and dedication.
Create your dream shape
Only an integrated approach can work wonders for a figure. In addition to the internal effect on fat accumulation, an external one is necessary. It consists primarily of physical activity. You are free to choose what suits you in terms of intensity: aerobics, fitness, swimming, dancing, 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 fluid. This can be corrected only by increasing physical activity. Fitness or running promotes the breakdown of fat and replaces it with muscle tissue.
It is advisable to supplement the complex of measures for losing weight with professional massage that stimulates lymphatic drainage and blood microcurrents. Various cosmetic procedures (wraps, scrubs and thalassotherapy) improve skin condition and eliminate the appearance of cellulite.
Having lost 5-10 kilograms, you may panic because the weight is standing still. Do not despair and do not stop fighting excess weight! You have taken the first good step, now do not step back. Keeping weight in place is more difficult than losing weight. You need to leave the diet gradually, gradually adding previously prohibited foods. The number of calories consumed should increase by no more than 500. And do not abandon training on the machines and in the gym. After all, there is no limit to perfection, but you must always strive for it, this is what makes us happy.