The extra centimeters in the waist accumulate day after day. Nutritionists also recommend reducing them gradually, don't force events, and don't put your health at unnecessary risk. But to be honest, in every woman's life, there will be a "here and now" situation, you need to lose 10 kg in a month or a few weeks. This is very true, but to get such excellent results, you need to try to solve the problem comprehensively.
We have developed a weight loss strategy
If your goal is to become thinner and maintain an ideal weight as quickly as possible, then you need to be willing to work for results. Don't believe those crooks who promise to lose weight without physical activity and food restrictions. Of course, fasting or taking magic pills can make you lose 10 kg in a month. However, the weight will not drop, but health problems will occur, the old weight will be restored quickly, and a few kilograms will be taken away.
The process of express weight loss can be conditionally divided into the following stages:
- Ask the Experts;
- Choose a diet and a set of physical exercises;
- Prepare your body for weight loss;
- Weight loss itself;
- Abstain from eating
- Save the lost weight index.
A well-thought-out strategy is essential, because it can not only eliminate side wrinkles, but also your health. Losing weight quickly is a kind of pressure for the body, and poorly considered weight loss methods will only exacerbate this pressure. Therefore, you need a reasonable method to choose methods and means to lose excess weight. 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 and inspire you.
Ready to lose weight
Before you go on a diet and buy a gym membership, you need to determine the cause of overweight. Only by removing it can you be guaranteed to lose 10 kilograms a month and maintain a slim figure. The main factors that cause the accumulation of subcutaneous fat layer include:
- Improper nutrition;
- Lack of physical activity;
- hormone imbalance;
- Genetic
- Metabolic disorders.
You can start keeping a food diary to determine how healthy your diet is. Write down the name and quantity of what you ate, drank, or tasted during the day, even if it was a glass of water. It is recommended 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. If it is a disease of the endocrine system, it must be treated, otherwise diet and exercise will not have any effect. General clinical examination of the body can reveal chronic diseases of internal organs, among which sudden weight loss or excessive activity is contraindicated.
Ideally, you need to choose your diet with a nutritionist, taking into account many factors, including external and internal:
- Indicators of initial and required weight;
- body mass index;
- Your age and gender;
- blood type;
- Digestive and physical characteristics;
- Social factors (lifestyle, childbirth, work details).
It is best to form a set of physical exercises under the guidance of an experienced coach or fitness coach. Experts will tell you how to lose 10 kg a month with the help of exercise, and determine the optimal load level based on your body type and weight.
Physical preparation for weight loss includes gradually reducing the amount of food, avoiding harmful foods and increasing physical exercise. You need 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 use cosmetics to fight stretch marks.
Three. . . Lose weight!
The ineffectiveness and harm of strict diet and long-term fasting have long been proved by doctors and nutritionists. All internal organs, skin, hair and nails are affected by this radical weight loss method. Significant reduction or refusal of food intake puts the body into a state of stress. He began to accumulate fat and lost weight through dehydration. The results of such experiments may be bulimia and weight gain after the diet.
There are many different diets (according to Dukan, "4+1", "5x10", buckwheat, egg, Japanese, protein), you can choose the one that suits you in every aspect. The main thing is to follow simple rules:
- Carbohydrates and fats are separated.
- Eat before 6 pm and eat fruit in the morning.
- enough sleep. In dreams, a hormone that suppresses appetite and hunger is produced.
- Don't eat "reserve".
- Drink plenty of water (2 liters per day, including the first dish).
- Take a multivitamin.
- Don't be nervous and get along with yourself.
In this difficult month, a positive mental attitude and the right motivation are very important. Remember that the initial weight may be lost unevenly and irregularly, so it is important to continue your diet and exercise program. It is not enough to know how to lose 10 kilograms in a month. You need willpower and dedication.
Create the shape of your dreams
Only a comprehensive approach can create miracles for characters. In addition to internal effects on fat accumulation, external effects are also required. It mainly includes physical activity. You can freely choose the intensity that suits you: aerobic exercise, fitness, swimming, dancing, Pilates, running. Remember, only regular exercise can help you build a slimmer figure.
Extreme diets will not burn fat, but will burn muscles and expel water. 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 complexity of weight loss measures with professional massage that stimulates lymphatic drainage and blood microflow. Various cosmetic procedures (wraps, scrubs and thalassotherapy) can improve skin conditions and eliminate cellulite.
After losing 5-10 kg, you may feel panic because of your weight stagnation. Don't despair, don't stop fighting with excess weight! You have taken a good first step, don't step back now. Maintaining weight is more difficult than losing weight. You need to gradually give up your diet and gradually add foods that were previously forbidden. The number of calories consumed does not increase by more than 500. Don't give up training on machines and gyms. After all, there is no limit to perfection, but you must always work hard for it. This is what makes us happy.