The extra inches in the waist accumulate a bit from day to day. And nutritionists also recommend that you release them gradually, without forcing events and without unnecessarily endangering your health. But let's be honest, there are "here and now" situations in every woman's life when you need to lose 10 kg in a month or a few weeks. This is quite realistic, but in order to achieve such a brilliant result, you will have to try to approach the problem comprehensively.
We are developing a weight loss strategy
If your goal is to lose weight as soon as possible and maintain your ideal weight, you need to be willing to work hard for results. Don't trust charlatans who promise to lose weight without physical activity and food restrictions. Fasting or miracle 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 you a few more pounds.
The process of rapid weight loss can be conditionally divided into the following stages:
- consultations with specialists;
- choice of diet and set of physical exercises;
- preparing the body for weight loss;
- weight loss itself;
- withdrawal from the diet;
- preservation of weight loss indicators.
A well-thought-out strategy is necessary because it is not only about removing wrinkles from the side, but also about your health. Rapid weight loss is stressful for the body, and reckless weight loss methods will only make it worse. Therefore, you need a reasonable approach to choosing methods and means for losing extra pounds. They should be chosen especially for you and do not contradict common sense. A clear plan, written on paper, will remind you of what needs to be done, discipline and motivate.
Preparing for weight loss
Before you go on a diet and buy a gym membership, you need to identify the cause of the extra pounds. Only if you eliminate it, you are guaranteed to lose 10 kg in a month and keep a slim figure after that. The main factors that contribute to the accumulation of subcutaneous fat are:
- improper diet;
- lack of physical activity;
- hormonal disorders;
- heredity;
- impaired metabolism.
You can start keeping a diet 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 recommended to specify the caloric content of each dish to calculate the number of calories consumed.
Hormonal or metabolic disorders can only be identified by a doctor through a series of tests. In case of diseases of the endocrine system, it is necessary to undergo treatment, otherwise diet 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 should choose a diet in collaboration 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;
- digestive and physique characteristics;
- social factors (lifestyle, having children, specifics of work).
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 of gradually reducing food portions, 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 relax after losing weight. Don't forget to use anti-stretch mark makeup.
III. . . weight loss!
The inefficiency and harmfulness of rigid diets and prolonged starvation have long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails suffer from such radical weight loss methods. Significant reduction of food intake or rejection of it puts the body in a state of stress. He begins to accumulate fat, and weight loss is caused by 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. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat before 6pm and fruit in the morning.
- Get enough sleep. Sleep produces a hormone that dulls appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters per day including first meals).
- 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 be lost unevenly, in irregularities, so it is important to continue with the diet and exercise program. Just knowing how to lose 10 kg in a month is not enough, you need willpower and dedication.
Create a dream shape
Only an integrated approach can do wonders for a figure. In addition to the internal effect on the accumulation of fat, it is also necessary external. It consists primarily of physical activity. Feel free to choose what suits you in intensity: aerobics, fitness, swimming, dancing, pilates, running. Remember that only regular exercise will help you build a slim body.
Extreme diets do not burn fat, but muscle mass and remove fluid. This can only be corrected by increasing physical activity. Fitness or running promotes the breakdown of fats and replaces them with muscle tissue.
The complex of weight loss measures should be supplemented with a professional massage that stimulates lymphatic drainage and blood microcurrents. Various cosmetic procedures (wraps, peels and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
When you have lost 5-10 pounds, you can panic because the weight is standing. Do not despair and do not stop struggling with excess weight! You have taken the first good step, now do not deviate. Keeping the weight in place is harder than losing weight. You must leave the diet gradually, gradually adding previously forbidden foods. The number of calories consumed should increase by a maximum of 500. And do not leave training on the equipment and in the gym. After all, there is no limit to perfection, but you must always strive for it, that is what makes us happy.