Extra inches in the middle accumulate a little day by day. Nutritionists also recommend that you remove them gradually, without imposing facts and without putting your health at unnecessary risk. But let's be honest, in every woman's life there are situations "here and now" when you have to lose 10 pounds in a month or a few weeks. This is quite true, but to achieve such a brilliant result, you will need to try to approach the problem comprehensively.
We are developing a weight loss strategy
If your goal is to become lean as fast as possible and maintain your ideal weight, you need to be willing to work hard for results. Do not trust charlatans who promise weight loss without physical activity and diet restrictions. Fasting or miracle pills, of course, will allow you to lose 10 pounds in a month. But instead of the pounds you lost, health problems will come and the old weight can return very quickly, taking with you a few more pounds.
The process of rapid weight loss can be conditionally divided into the following stages:
- consultation with experts;
- choosing a diet and a set of physical exercises.
- preparing the body for weight loss.
- Weight loss itself;
- withdrawal from the diet;
- maintaining weight loss indicators.
A well-thought-out strategy is necessary because it is not only about eliminating the folds on the sides, but also about your health. Rapid weight loss is stressful for the body and the wrong weight loss methods will only make it worse. Therefore, you need a sensible approach to the choice of methods and means to lose those extra pounds. They should be chosen specifically for you and should not run counter to common sense. A clear plan, written on paper, will remind you what to do, discipline you and motivate you.
Preparing for weight loss
Before dieting and buying a gym membership, you need to determine the cause of being overweight. Only by eliminating it, you can be sure that you will lose 10 pounds in a month and then maintain a slim figure. The main factors that contribute to the accumulation of subcutaneous fat include:
- improper diet;
- 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 amount of what you ate, drank or tasted during the day, even if it was a glass of water. It is recommended to report 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 case of diseases of the endocrine system, it is necessary to undergo treatment, otherwise diets and sports will not bring any results. A general clinical examination of the body can reveal chronic diseases of the internal organs, in which sudden weight loss or excessive activity is contraindicated.
Ideally, you should choose a diet in conjunction with a nutritionist, taking into account many factors, external and internal:
- indicators of initial and desired weight.
- body mass index?
- your age and gender;
- blood type;
- characteristics of digestion and physique.
- social factors (lifestyle, having children, peculiarities of work).
It is best to formulate a set of physical exercises under the guidance of an experienced trainer or fitness instructor. The expert will tell you how to lose 10 pounds a month with the help of exercises, to determine the optimal level of load depending on your shape and weight.
Preparing the body for weight loss consists of gradually reducing portions of food, avoiding unhealthy foods and increasing physical activity. You need to take care of your skin. Use products that increase its elasticity to the maximum so that the skin does not relax after weight loss. Do not forget to use makeup against stretch marks.
Iii. . . slimming!
The ineffectiveness and harm of a rigid diet and prolonged fasting has long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails suffer from such radical weight loss methods. Significant reduction in food intake or refusal puts the body in a stressful situation. Fat begins to accumulate 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, egg, Japanese, protein), from 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 18: 00 and fruit in the morning.
- Sleep enough. In the dream a hormone is produced that reduces appetite and hunger.
- Do not eat "in reserve".
- Drink plenty of fluids (2 liters per day including first meals).
- Take a multivitamin.
- Do not be nervous and be in harmony with yourself.
In this difficult month, a positive psychological attitude and the right motivation are very important. Remember that the first few pounds can be lost unevenly, in anomalies, so it is important to continue with the diet and exercise program. Just knowing how to lose 10 kilos in a month is not enough, it takes willpower and dedication.
Create the shape of your dreams
Only a comprehensive approach can work wonders for a figure. In addition to the internal effect on fat accumulation, an external one is also necessary. It consists mainly of physical activity. You are free to choose what suits you in terms of intensity: aerobics, gymnastics, swimming, dancing, pilates, running. Remember that only regular exercise will help you build a leaner body.
Extreme diets do not burn fat, but muscle mass and remove fluids. This can only be corrected by increasing physical activity. Fitness or running promotes the breakdown of fat and replaces it with muscle tissue.
It is recommended to supplement the set of measures for weight loss with a professional massage that stimulates the lymphatic drainage and the small currents of blood. Various cosmetic surgeries (wraps, scrubs and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.
Having lost 5-10 kilos, you can panic because the weight remains still. Do not despair and do not stop fighting the extra pounds! You took the first good step, now do not back down. Keeping the weight in place is more difficult than losing weight. You should leave the diet gradually, gradually adding foods that were previously forbidden. The number of calories consumed should not increase more than 500. And do not give up training on the machines and in the gym. After all, there is no limit to perfection, but you must always strive for it, that is what makes us happy.