Those extra centimeters at the waist accumulate a little day in and day out. And nutritionists also recommend reducing them gradually, without force and without unnecessary danger to your health. But honestly, in every woman's life there are "on and off" situations when you need to lose 10 kg in a month or a few weeks. This is quite realistic, but to achieve such a great result you will need to try and 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 willing to work hard to get results. Don't trust quacks that promise weight loss without physical activity and food restrictions. Of course, fasting or miracle pills will help you lose 10 kg in a month. But instead of the lost kilos, health problems will come, and the old weight can come back very quickly, causing you to gain a few extra kilos.
The process of rapid weight loss can be divided into the following stages:
- consult with specialists;
- choosing a diet and doing exercises;
- prepares the body for weight loss;
- self-weight loss;
- withdraw from the diet;
- Preservation of lost weight indicators.
A thoughtful strategy is essential as it not only helps to eliminate side creases but also your health. Rapid weight loss puts stress on the body, and ill-considered weight loss methods will only aggravate the condition. Therefore, you need to take a rational approach to the choice of methods and means to lose that extra weight. They should be specially selected for you and not contradict common sense. A clear plan, laid out on paper, will remind you of what needs to be done, discipline and motivate you.
Ready to lose weight
Before you follow a diet and buy a gym card, you need to determine the cause of your overweight. Just by removing it, you can be guaranteed to lose 10 kg in a month and then maintain a slim figure. The main factors that contribute to the accumulation of subcutaneous fat include:
- improper nutrition;
- lack of physical activity;
- Hormonal disorder;
- heredity;
- metabolic disorder.
You can start 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 specify the calorie content of each dish to calculate the amount of calories consumed.
Only a doctor can identify a hormonal or metabolic disorder by performing a series of tests. In the case of diseases of the endocrine system, treatment is required, otherwise diet and sports will not bring results. General physical examination of the body can detect chronic diseases of internal organs, in which sudden weight loss or overactivity is contraindicated.
Ideally, you need to choose a diet in conjunction with a nutritionist, taking into account many factors both outside and inside the body:
- indicators of initial and desired weight;
- body mass index;
- your age and gender;
- blood group;
- features of digestion and physique;
- social factors (lifestyle, childbearing, work characteristics).
It is better to form a series of physical exercises under the guidance of an experienced trainer or fitness trainer. The specialist will tell you how to lose 10 kg per month with the help of exercises, determining 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 need to take care of your skin. Use products that help maximize elasticity so that the skin does not sag after losing weight. Don't forget to use anti-stretch mark makeup.
iii. . . weight loss!
The harmful effects of rigid diets and prolonged fasting have long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails are affected by such radical weight loss methods. Significant reduction in food intake or refusal of food puts the body into a state of stress. He begins to accumulate fat and weight loss occurs due to dehydration. The results of such experiments can be bulimia and weight gain after the end of the diet.
There are different diets (according to Dukan, "4 + 1", "5x10", buckwheat, eggs, Japanese style, protein), in 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 6pm and fruit in the morning.
- Get enough sleep. In dreams, a hormone is produced that reduces appetite and hunger.
- Do not eat "savings".
- Drink plenty of water (2 liters per day including the first course).
- Take a multivitamin.
- Don't worry and be at peace with yourself.
During this difficult month, a positive psychological attitude and the right motivation are very important. Remember that weight loss can be uneven at first, so it's important that you continue with your diet and exercise regimen. Just knowing how to lose 10 kg in 1 month is not enough, you need will and dedication.
Shape your dream
Only an integrated approach can work wonders for a number. In addition to an internal effect on fat accumulation, an external effect is necessary. It mainly includes physical activity. You are free to choose the subjects that suit you in terms of intensity: aerobics, gymnastics, swimming, dancing, pilates, running. Remember that only regular exercise can help you get in shape.
Extreme diets do not burn fat, but increase muscle mass and eliminate fluid. This can only be corrected by increasing physical activity. Exercising or jogging promotes the breakdown of fat and its replacement by muscle tissue.
It is recommended to supplement the complex of weight loss measures with professional massage to stimulate lymphatic drainage and microfluids in the blood. Various cosmetic procedures (wraps, scrubs and seawater treatments) improve the skin condition and eliminate the appearance of cellulite.
Having lost 5-10 kg, you may panic because the scale is stationary. Do not despair and do not stop fighting with excess weight! You took a good first step, now don't back down. Keeping the weight in place is harder than losing it. You need to gradually drop the diet, gradually add foods that were banned before. The number of calories consumed should not increase by more than 500. And do not skip training on the machine and in the gym. After all, there is no limit to perfection, but you must always strive for it, this is what makes us happy.