The extra centimeter of waist is accumulating a little bit day by day. And nutritionists also advise you to abandon them gradually, without forcing events and without putting your health at extra risk. But let’s be honest, there are situations in the life of every woman "here and now" when it is necessary to lose 10 kg in a month or a few weeks. This is quite real, but to achieve such a brilliant result, you need to try and approach 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, you need to be ready to work hard to achieve results. Do not trust charlatans who promise to lose weight without exercise and food restrictions. Fasting or miracle pills, of course, will allow you to lose 10 kg per month. But instead of losing weight, health problems will arise and the old weight can return very quickly, taking with it a few more pounds.
The process of rapid weight loss can be conventionally divided into the following stages:
- Consultation with specialists;
- Diet selection and exercise kit;
- Preparing the body for weight loss;
- Weight loss itself;
- Withdrawal from the diet;
- Maintain weight loss rates.
A well thought out strategy is essential as it deals not only with the removal of folds on the pages but also with your health. Rapid weight loss is stressful for the body and immature weight loss methods only exacerbate it. Therefore, you need a prudent approach when choosing methods and means to lose these extra pounds. They should be specially selected for you and should not contradict common sense. A clear plan, drawn up on paper, will remind you what to do, discipline and motivation.
Getting ready to lose weight
Before you go on a diet and buy a gym membership, you need to determine the cause of your excess weight. Only by eliminating it can you guarantee to lose 10 kg per month and further maintain a slim figure. Key factors that contribute to the accumulation of subcutaneous fat include:
- Improper nutrition;
- Lack of physical activity;
- Hormonal disorders;
- Heredity;
- Disturbed metabolism.
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 advisable to indicate the caloric content of each dish to calculate the number of calories consumed.
Only a doctor can diagnose hormonal or metabolic disorders by performing a series of tests. In diseases of the endocrine system it is necessary to undergo treatment, otherwise diet and sports 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 excessive activity is contraindicated.
Ideally, you should choose a diet with a dietitian, taking into account many factors, both external and internal:
- Initial and desired weight indicators;
- Body mass index;
- Your age and gender;
- blood group;
- Characteristics of digestion and physics;
- Social factors (lifestyle, birth of children, job specifics).
It is best to formulate a set of physical exercises under the guidance of an experienced trainer or fitness instructor. A specialist will tell you how to lose 10 kg per month with the help of exercises, determine the optimal level of load according to your shape and weight.
Preparing the body for weight loss includes gradually reducing portions of food, avoiding unhealthy 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 irritate after weight loss. Do not forget to use makeup against stretch marks.
Iii. . . Lose weight!
The ineffectiveness and harm of a strict diet and long fasting has long been proven by both physicians and nutritionists. Such radical methods of weight loss afflict all internal organs, skin, hair and nails. Significant reduction or rejection of food puts the body in a stressful situation. It begins to accumulate fat and weight loss occurs through dehydration. The result of such experiments can be bulimia and weight gain after completing a 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 respects. The main thing is to follow simple rules:
- Separate carbohydrates and fats.
- Serve before 6pm and fruit in the morning.
- Get enough sleep. In a dream, a hormone is produced that quenches appetite and hunger.
- Do not eat in "reserve".
- Drink plenty of fluids (2 liters per day including first courses).
- Take a multivitamin.
- Do not worry and be in harmony with yourself.
Positive psychological attitude and proper motivation are very important in this difficult month. Remember that the first kilograms can be lost unevenly, during disorders, so it is important to continue the diet and exercise program. Just knowing how to lose 10 kg a month is not enough, it takes willpower and dedication.
Create the shape of your dream
Only an integrated approach can work wonders on a figure. In addition to the internal effect on fat accumulation, an external one is essential. It mainly consists of physical activity. You are free to choose what suits you in terms of intensity: aerobics, fitness, swimming, dancing, Pilates, jogging. Remember that only regular exercise can help you build a slimmer body.
Extreme diets do not burn fat, but rather build muscle and fluid. This can be corrected only by increasing physical activity. Fitness or jogging promotes the breakdown of fat and replaces it with muscle tissue.
Adding a complex of weight loss measures is recommended with a professional massage that stimulates lymphatic drainage and blood microcirculation. Various cosmetic procedures (packing, scrub and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
Weight loss will be followed by fatigue and constant tiredness. Do not despair and do not stop fighting excess weight! You have taken the first good step, now do not step back. Maintaining weight is more difficult than losing weight. You should leave the diet gradually, gradually adding previously forbidden foods. The number of calories consumed should be increased by no more than 500. And do not skip exercise on the machines and in the gym. Perfection has no limits, but you should always strive for it, that is what makes us happy.