Extra centimeters at the waist accumulate little by day. And nutritionists also recommend dropping it gradually, without forcing the incident and without putting your health at unnecessary risk. But honestly, in every woman’s life there is a "here and now" situation when you need to lose 10 kg in a month or a few weeks. This is quite real, but to achieve excellent results, you need to try and approach the problem holistically.
We develop weight loss strategies
If your goal is to lose weight as quickly as possible and maintain your ideal weight, you need to be willing to work hard to get results. Don’t believe scammers who promise weight loss without physical activity and food restrictions. Fasting or a magic pill, of course, will allow you to lose 10 kg in a month. But instead of losing weight, health problems will come, and the old weight can return quickly, bringing with you a few more kg.
The process of express weight loss can be conditionally divided into the following stages:
- consultation with experts;
- dietary selection and a set of physical exercises;
- preparing the body for weight loss;
- weight loss itself;
- withdrawal from the diet;
- maintenance of lost weight indicators.
A well -thought -out strategy is important because it’s not just about eliminating side folds, but your health. Rapid weight loss is stressful for the body, and unconsidered weight loss methods will only make it worse. Therefore, you need a reasonable approach to choose the methods and ways to lose such extra weight. They should be chosen specifically for you and not conflict with common sense. A clear plan, presented on paper, will remind you of things to do, discipline and motivate you.
Ready to lose weight
Before you go on a diet and buy a gym membership, you need to identify the causes of excess weight. Just by eliminating it, you can be guaranteed to lose 10 kg in a month and further maintain a slim figure. Major factors that contribute to the accumulation of subcutaneous fat layer include:
- improper nutrition;
- lack of physical activity;
- hormonal disorders;
- descent;
- disturbed metabolism.
You can start keeping a food diary to determine the health status of your diet. 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 caloric content of each serving to calculate the total 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. General clinical examination of the body can reveal chronic diseases of internal organs, where sudden weight loss or excessive activity is contraindicated.
Ideally, you should choose a diet with a nutritionist, taking into account many factors, external and internal:
- initial and desired weight indicators;
- Body Mass Index;
- your age and gender;
- blood type;
- digestive and physical characteristics;
- social factors (lifestyle, having children, job specifics).
It is best to form a set of physical exercises under the guidance of an experienced trainer or fitness instructor. Experts will tell you how to lose 10 kg per month with the help of exercises, determine the optimal load level depending on your shape and weight.
Preparing the body to lose weight consists of gradually reducing portions of food, avoiding harmful foods and increasing physical activity. You need to take care of your skin. Use a product that increases its elasticity to the maximum so that the skin does not sag after weight loss. Don’t forget to use makeup to fight stretch marks.
iii. . . lose weight!
The ineffectiveness and harms of a rigid diet and prolonged fasting have long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails undergo radical methods to lose weight. A significant reduction in food intake or rejection of it introduces the body into a state of stress. He begins to accumulate fat, and weight loss occurs through 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, eggs, Japanese, protein), among which you can choose the one that suits you in all aspects. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Eat before 6 pm and fruit in the morning.
- Get enough sleep. In dreams, hormones are produced that eliminate appetite and hunger.
- Do not eat "in storage".
- Drink plenty of fluids (2 liters a day including the first meal).
- Take a multivitamin.
- Don’t be nervous and align 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’s important to continue your diet and exercise program. Just knowing how to lose 10 kg in a month is not enough, you need willpower and dedication.
Create your dream shape
Only an integrated approach can produce miracles for a figure. In addition to the internal effect on fat accumulation, an external one is necessary. 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 leaner body.
An extreme diet does not burn fat, but muscle mass and remove fluids. This can be corrected only by increasing physical activity. Fitness or running promotes the breakdown of fat and replacing it with muscle tissue.
It is advisable to add a complex of measures to lose weight with a professional massage that stimulates lymphatic drainage and blood microcirculation. 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 is not moving. Don’t give up and don’t stop fighting excess weight! You’ve taken the first good step, now don’t back down. Keeping weight in place is harder than losing weight. You need to leave the diet gradually, gradually adding previously forbidden foods. The number of calories consumed should increase no more than 500. And do not leave training on the machine and in the gym. After all, perfection has no limits, but you must always strive for it, this is what makes us happy.