Is it realistic to lose 10 kg in one month?

Extra inches at the waist accumulate a little bit day after day. And nutritionists also recommend dropping them gradually, without forcing events and without putting your health at unnecessary risk. But let's be honest, in every woman's life there are situations "here and now" where you have to lose 10 kg in a month or a few weeks. This is quite real, but to achieve such a brilliant result, try to approach the problem comprehensively.

We are developing a weight loss strategy

If your goal is to get slimmer as fast as possible and maintain your ideal weight, you need to be willing to work hard to achieve results. Do not trust charlatans who promise weight loss without physical activity and food restrictions. Solid or miraculous pills will of course allow you to lose 10 kg in a month. But instead of the lost kilos, health problems come and the old weight can quickly return and take a few kg more with it.

waist measurement while losing 10 kg per month

The process of express weight loss can be conditionally divided into the following phases:

  • consultation with specialists;
  • choosing a diet and a set of physical exercises;
  • prepare the body for weight loss;
  • weight loss in itself;
  • dietary withdrawal;
  • preservation of lost weight indicators.

A well-thought-out strategy is essential because it is not just about removing creases on the pages, but about your health. Rapid weight loss is stress for the body, and ill-considered methods of losing weight will only aggravate it. Therefore, you need a reasonable approach to the choice of methods and means to lose those extra pounds. They should be chosen specifically for you and not contradict common sense. A clear plan, laid out on paper, will remind you what to do, discipline and motivate you.

Get ready to lose weight

Before going on a diet and buying a fitness membership, identify the cause of the excess weight. Only by eliminating it, you can be guaranteed to lose 10 kg in a month and subsequently maintain a slim figure. The main factors that contribute to the accumulation of the subcutaneous fat layer include:

  • malnutrition;
  • 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 advisable to indicate the calorie content of each dish to calculate the number of calories consumed.

apple and dumbbells for weight loss by 10 kg per month

Only a physician can identify 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 give any results. A general clinical examination of the body can reveal chronic diseases of the internal organs, where sudden weight loss or excessive activity is contraindicated.

Ideally, you should choose a diet in collaboration with a nutritionist, taking into account many factors, both external and internal:

  • indicators of initial and desired weight;
  • BMI;
  • your age and gender;
  • blood type;
  • features of digestion and physique;
  • social factors (lifestyle, having children, specific working conditions).

It is better to form a set of physical exercises under the guidance of an experienced trainer or fitness instructor. The specialist will tell you how to lose 10 kg per month using exercises, determining the optimal load level depending on your shape and weight.

Preparing the body to lose weight consists of gradually reducing food portions, avoiding harmful 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 sag after weight loss. Do not forget to use makeup against stretch marks.

Iii. . . Lose Weight!

The inefficiency and harm of rigid diets and prolonged fasting have long been proven by both doctors and nutritionists. All internal organs, skin, hair and nails suffer from such radical methods of losing weight. A significant reduction in food intake or rejection from it introduces the body into a stressful state. He begins to accumulate fat and weight loss happens through dehydration. The result of such experiments may 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 respects. The most important thing is to follow simple rules:

  1. Separate carbohydrates and fats.
  2. Eat before18 and fruit in the morning.
  3. Get enough sleep. In a dream, a hormone is produced that suppresses appetite and hunger.
  4. Do not eat "in reserve".
  5. Drink plenty of fluids (2 liters a day including the first dishes).
  6. Take a multivitamin.
  7. 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 kilos can be lost unevenly, due to irregularities, so it is important to continue with 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 work wonders for a character. In addition to the internal effect on fat accumulation, an external one is needed. It consists primarily 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 slimmer body.

Extreme diets do not burn fat but muscle mass and remove fluid. 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 advisable to supplement the complex of measures to lose weight with professional massage that stimulates lymphatic drainage and blood microcurrents. Various cosmetic procedures (wraps, scrubs and thalassotherapy) improve the condition of the skin and eliminate the appearance of cellulite.

After losing 5-10 kilos, you can panic because the weight stands still. Do not despair and do not stop fighting obesity! You've taken the first good step, now do not go back. Keeping the weight in place is harder than losing weight. You need to leave the diet gradually, gradually adding previously banned foods. The number of calories consumed should not increase by 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.