The extra inches in the waist accumulate a little day after day. And nutritionists also recommend that you reject them gradually, without imposing events and without exposing your health to unnecessary risk. But let's be honest, there are "here and now" situations in every woman's life when you have to lose 10 kg in a month or a few weeks. This is quite real, but to achieve such a brilliant result, you will have to try andapproaches to the problem comprehensively.
We are developing 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 for results. Do not trust charlatans who promise weight loss without physical activity and dietary restrictions. Fasting or miracle pills, of course, will allow you to lose 10 kg in one month. But instead of losing weight, health problems will come and the old weight can return very quickly by taking a few more pounds with you.
The process of rapid weight loss can be divided into the following stages:
- consultation with specialists;
- choice of diet and set of physical exercises;
- preparing the body for weight loss;
- weight loss itself;
- withdrawal from the diet;
- maintaining weight loss indicators.
A well-thought-out strategy is essential because it's not just about removing creases on the sides, it's about your health. Rapid weight loss is stressful for the body, and ill-considered weight loss methods will only make it worse. That's why you need a sensible approach to choosing methods and means to lose those extra pounds. They should be chosen especially for you and should not contradict common sense. A clear plan outlined on paper will remind you of what you need to do, discipline and motivate you.
Preparing for weight loss
Before you go on a diet and buy a fitness subscription, you need to determine the cause of being overweight. Only by eliminating it, you are guaranteed to lose 10 kg in one month and subsequently maintain a slim figure. The main factors contributing to the accumulation of subcutaneous fat include:
- malnutrition;
- lack of physical activity;
- hormonal disorders;
- heredity;
- impaired 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 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 exercise 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 overactivity is contraindicated.
Ideally, you should choose a diet together with a nutritionist, taking into account many factors, both external and internal:
- indicators of initial and desired weight;
- body mass index;
- your age and gender;
- blood type;
- digestive and physical characteristics;
- social factors (lifestyle, childbirth, specifics of work).
It is better to compose a set of 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, to 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 sag after weight loss. Be sure to use makeup against stretch marks.
III. . . weight loss!
The ineffectiveness and harm of strict diets and prolonged starvation have long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails suffer from such radical methods of weight loss. Significant reduction of food intake or refusal of it puts the body in a state of stress. He begins to accumulate fat, and weight loss occurs through dehydration. The result of such experiments may 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 every way. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat before 6 pm and fruit in the morning.
- Get some sleep. In sleep, a hormone is produced that dulls appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters per day, including first meals).
- Take a multivitamin.
- Do not 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 your diet and exercise program. Just knowing how to lose 10 kg per month is not enough, you need willpower and dedication.
Create your dream shape
Only an integrated approach can do wonders with the figure. In addition to the internal effect on the accumulation of fat, an external one is needed. It consists mainly 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 slimmer 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 the breakdown of fats and replaces them with muscle tissue.
It is recommended to supplement the set of weight loss measures with professional massage, which stimulates lymphatic drainage and blood flow. Various cosmetic procedures (wraps, scrubs and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
After losing 5-10 pounds, you may panic because the weight stays still. Do not despair and do not stop fighting overweight! You have taken the first good step, now do not step back. Keeping your weight in place is harder 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 the workouts on the machines and in the gym. In the end, there is no limit to perfection, but you should always strive for it, it makes us happy.