Day by day, it accumulates a little more inches in the waist. And nutrition experts also recommend that they leave them gradually, without forcing events and putting their health at unnecessary risk. But let’s be honest, there are "here and now" situations in every woman’s life where she has to lose 10kg in a month or a couple of weeks. That’s completely real, but to achieve such a brilliant result, she has to try to take a comprehensive approach to the problem.
We are developing a weight loss strategy
If the goal is to be slimmer as fast as possible and maintain your ideal weight, then you should be willing to work hard for results. Don’t trust charlatans who promise to lose weight without physical activity and dietary restrictions. Fasting or miracle pills, of course, allow you to lose 10 kg in a month. But instead of losing pounds, health problems come and you can return to your old weight very quickly, taking a few more pounds with you.
The process of express weight loss can be conditionally divided into the following stages:
- consultation with professionals;
- selection of diet and physical exercise;
- 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 side folds, it’s about your health as well. Rapid weight loss is stress for the body, and ill-considered weight loss methods only exacerbate it. Therefore, you need a reasonable approach to choosing the methods and tools to lose those extra pounds. These should be chosen specifically for you and do not contradict common sense. A clear plan on paper will remind you to do things, discipline and motivate you.
Preparing to lose weight
Before you diet and buy a gym membership, you need to determine the cause of the overweight. Only by eliminating this is you guaranteed to lose 10 kg in a month and then stay in slim shape. The main factors contributing to the accumulation of subcutaneous fat are:
- malnutrition;
- lack of physical activity;
- hormonal disorders;
- heredity;
- disturbed metabolism.
You can start keeping a food diary to determine how healthy your diet is. Describe the name and amount of what you ate, drank, or tasted during the day, even if it was a glass of water. To calculate the number of calories consumed, it is advisable to indicate the caloric content of each food.
Hormonal or metabolic disorders can only be identified by a doctor by performing a series of tests. Diseases of the endocrine system require treatment, otherwise diets and sports will not work. 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 with a nutritionist, taking into account a number of external and internal factors:
- indicators of initial and desired weight;
- body mass index;
- age and gender;
- blood type;
- characteristics of digestion and physique;
- social factors (lifestyle, childbearing, work characteristics).
It is better to do 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 exercises to determine the optimal load level depending on your shape and weight.
Preparing your body for weight loss consists of gradually reducing your food intake, avoiding harmful foods, and increasing your physical activity. You need to take care of your skin. Use products that maximize your elasticity so that your skin does not sag after weight loss. Remember to use makeup against stretch marks.
III. . . lose weight!
The ineffectiveness and harm of rigid diets and prolonged fasting has long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails suffer from such radical methods of weight loss. Significantly reducing or refusing food intake puts the body in a stressful state. Fat begins to accumulate and weight loss occurs through dehydration. Such experiments can result in bulimia and weight gain after completing the diet.
There are many types of diets (Dukan says "4 + 1", "5x10", buckwheat, eggs, Japanese, protein) from which you can choose the right one for every aspect. The most important thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat before 6pm and have fruit in the morning.
- Get enough sleep. In a dream, a hormone is produced that suppresses 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 proper motivation are very important. Keep in mind that the first pounds can lose weight unevenly, so it’s important to continue your diet and exercise program. It is not enough to know how to lose 10 kg in a month, it takes willpower and dedication.
Create the shape of your dreams
Only an integrated approach can work wonders with a figure. In addition to the internal effect on fat accumulation, an external one is needed. It consists primarily of physical activity. You are free to choose what suits you in terms of intensity: aerobics, fitness, swimming, dancing, pilates, running. Keep in mind that only regular exercise will help you build a slimmer 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 helps break down fat and replaces it with muscle tissue.
It is advisable to supplement the dieting complex with a professional massage that stimulates lymphatic drainage and blood microcurrent. Various cosmetic procedures (wraps, exfoliators 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 stops. Don't despair and don't stop fighting overweight! You've taken the first good step, don't step back now. Keeping your weight in place is harder than losing weight. You should gradually leave the diet, gradually adding previously prohibited foods. The number of calories consumed should not exceed 500. Do not stop training on the machines and in the gym. After all, there is no limit to perfection, but we must always strive for it, it makes us happy.