The extra inches at the waist build up a little 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 every woman's life there are "here and now" situations where you need to lose 10 kg in a month or two weeks. This is very real, but to get such a brilliant result, you will need to try to comprehensively address the problem.
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 pounds that have dropped, health problems will come, and the old weight can come back very quickly, taking a few more pounds.
The express weight loss process can be conditionally divided into the following steps:
- consultation with experts;
- selecting a diet and exercise group;
- prepare 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 creases on the sides, it's also about your health. Rapid weight loss is stressful on the body, and ill-considered methods of losing weight 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, laid out on paper, will remind you of what needs to be done, discipline you, and motivate you.
Preparing to lose weight
Before dieting and shopping for a gym, you need to identify the cause of being overweight. Only by eliminating it, you can be guaranteed to lose 10 kg in a month and, consequently, maintain a slim figure. The main factors that contribute to the accumulation of the subcutaneous fat layer include:
- inadequate nutrition;
- lack of physical activity;
- hormonal disorders;
- heredity;
- disturbed metabolism.
You can start keeping a food diary to determine 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 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 endocrine system diseases, treatment is necessary, otherwise diet and sports will not bring results. A general clinical examination of the body may reveal chronic diseases of Organs 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:
- initial and desired weight indicators;
- body mass index;
- your age and gender;
- blood type;
- digestion and physical characteristics;
- social factors (way of life, having children, job specifications).
It is best 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 exercise, determine the ideal level of load depending on your shape and weight.
Preparing the body to lose weight 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 your elasticity so your skin doesn't sag after weight loss. Don't forget to wear stretch mark makeup.
iii. . . losing weight!
The ineffectiveness and harm of strict diets and prolonged fasting have been proven by physicians and nutritionists. All internal organs, skin, hair and nails suffer from these radical methods of losing weight. A significant reduction in food intake or refusal puts the body into a stressful state. It starts 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) from which you can choose the one that suits you in all respects. The main thing is to follow simple rules:
- Separate carbs and fats.
- Eat before 6pm and fruit in the morning.
- Get enough sleep. In a dream, a hormone is produced that decreases appetite and hunger.
- Do not eat "on 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 the right motivation are very important. Remember that the first few pounds can be lost unevenly, in irregularities, so it's important to continue with your diet and exercise program. Just knowing how to lose 10kg in a month is not enough, it takes willpower and dedication.
Create the shape of your dreams
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 mainly consists of physical activities. You are free to choose what suits you best in terms of intensity: aerobics, fitness, swimming, dancing, Pilates, jogging. Remember that only regular exercise will help you build a leaner body.
Extreme diets don't burn fat, they burn muscle and remove fluid. This can only be corrected with increased physical activity. Physical conditioning 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 microblood streams. Various cosmetic procedures (envelopments, exfoliations and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
After losing 5 to 10 kg, you may panic because the weight has stopped. Don't despair and don't stop fighting excess weight! You took the first good step, now don't take a step back. Keeping the weight in place is harder than losing weight. You need to gradually abandon the diet, gradually adding previously prohibited foods. The number of calories consumed shouldn't increase by more than 500. And don't give up training on machines and in the gym. After all, perfection has no limits, but we must always fight for it, that's what makes us happy.