The extra centimeters at the waist accumulate a little day after day. And nutritionists also recommend dropping them gradually, without forcing events and unnecessarily endangering your health. But let's be honest, in every woman's life there are "here and now" situations where you need to lose 10kg in a month or a few weeks. This is very real, but to achieve such a brilliant result you will have to try to approach the problem holistically.
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 prepared to work hard for results. Don't trust the charlatans who promise weight loss without physical activity and dietary restrictions. Fasting or miraculous pills will of course allow you to lose 10 kg in a month. But instead of the pounds lost, health problems will arise and the old weight can come back very quickly, taking a few extra pounds with you.
The express weight loss process can be conditionally divided into the following steps:
- consultation of specialists;
- selection of a diet and a set of physical exercises;
- prepare the body for weight loss;
- the weight loss itself;
- withdrawal from the plan;
- preservation of weight loss indicators.
A well thought out strategy is essential because it is not just about removing the creases from the sides, but your health. Rapid weight loss is stressful on the body, and reckless methods of losing weight will only make it worse. Hence, you need a reasonable approach to choosing the methods and ways to lose those extra pounds. They should be selected specifically for you and not contradict common sense. A clear plan, written on paper, will remind you of what needs to be done, discipline you and motivate you.
Prepare to lose weight
Before you diet and buy a gym membership, you need to identify the cause of the excess weight. Only by eliminating it can you be sure to lose 10 kg in a month and maintain a slim figure afterwards. The main factors contributing to the accumulation of the subcutaneous fat layer include:
- bad nutrition;
- lack of physical activity;
- hormonal disorders;
- heredity;
- disturbed metabolism.
You can start keeping a food journal to see how healthy your diet is. Write down the name and how much 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 diet 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 together 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 group;
- characteristics of digestion and physique;
- social factors (lifestyle, having children, specificities of work).
It is best to train 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 your body for weight loss involves gradually reducing food portions, avoiding harmful foods, and increasing physical activity. You have to take care of your skin. Use products that maximize its elasticity so that the skin does not sag after losing weight. Don't forget to apply makeup against stretch marks.
Iii. . . losing weight!
The ineffectiveness and harm of rigid diets and prolonged fasting have long been proven by doctors and nutritionists. All internal organs, skin, hair and nails suffer from these drastic weight loss methods. A significant reduction in food intake or refusal of it puts the body in a state of stress. It begins to accumulate fat and weight loss occurs through dehydration. The result of such experiences can be bulimia and weight gain after stopping 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 carbohydrates and fats.
- Eat before 6 p. m. and fruit in the morning.
- Get enough sleep. In a dream, a hormone is produced which suppresses appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters per day including the first courses).
- Take a multivitamin.
- Don't be nervous and be in tune with yourself.
In this difficult month, a positive psychological attitude and good motivation are very important. Keep in mind that the first few pounds can be lost unevenly, through irregularities, so it is important to continue with your diet and exercise program. Knowing how to lose 10 kg 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 character. In addition to the internal effect on the accumulation of fat, an external effect is necessary. It mainly consists 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 don't burn fat, but muscle mass and flush out fluids. This can only be corrected by increasing physical activity. Fitness or running promote the breakdown of fat and replace it with muscle tissue.
It is advisable to complete the set of measures to lose weight with a professional massage that stimulates lymphatic drainage and micro-currents in the blood. Various cosmetic procedures (wraps, scrubs and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
After losing 5-10 kilograms, you may panic because the weight is immobile. Don't despair and don't stop struggling with excess weight! You've taken the first good step, now don't back down. Keeping the weight on is more difficult than losing the weight. You need to quit the diet gradually, gradually adding previously prohibited foods. The number of calories consumed should not increase by more than 500. And do not give up training on the machines and in the gym. After all, there is no limit to perfection, but you always have to strive for it, that's what makes us happy.