What a great motivation! A topical issue that fascinates many, especially citizens, around which many anecdotes have developed. Fitness clubs create advertising campaigns on this topic, queries in search engines again occupy the first places. The fact is that the whole world seemed to stand still for the time of self-isolation, slowing down the pace of activity, including physical activity. As a result, more and more people, worried about their figure, urgently want to lose the gained extra pounds, which came with quarantine. In addition to reducing activity, our body has played a cruel joke on us: it has increased the desire to consume simple carbohydrates and glucose, which turn into fat, so that we can "catch" the stress.
Gaining extra pounds is easier than losing them, so we've decided to help you get it right. It is recommended to lose no more than 1-1. 5 kg per week and 4-5 kg per month, but there are times when you need to lose 10 kg per week. For example, a wedding, a vacation, suddenly summer.
First of all, you need to understand that the faster you lose weight, the more he:
- it can come back faster
- the more it endangers the body, which is fraught with tangible consequences
At the same time, the extra pounds definitely have a negative effect on the body, so you should definitely get rid of them.
To know how to avoid the above and lose 10 kilograms as quickly as possible without harm to the body, study our article.
Body mass index and what you eat with
Why is the article called "How can you lose 10 kg fast"? Why not 5, 15 or, for example, 7 kilograms? The fact is that this is the most frequent figure that people finally notice and urgently sound the alarm. For example, 3 kilograms may not be noticed at all, as a person's weight during the day changes by about 2 kg in both directions, depending on meals and the amount of water drunk. But the same 10 kg are considered tangible, affecting the volume and size of clothes.
To correctly determine how many kilograms you still need to lose weight, calculate your BMI - body mass index. The BMI gives the weight range that it is recommended to be in, based on an estimate of how well a person's weight and height match.
If you don't want to count yourself, you can use calculators on the Internet, it's available and takes less than a minute. Do not forget that this formula only gives a rough estimate: for men and women, the rating differs due to a number of characteristics of the physique and structure, the BMI and its norms will be different even for a child and an adult. In addition, a person may be overweight, but in fact not obese, since in terms of quality, her weight is completely muscular, with a minimal amount of fat. This is because the BMI formula does not distinguish between muscle mass and fat mass.
Suppose we have decided on the body mass index. Time to get in on the action!
We will give an example of recommendations, as you will certainly lose 10 kilograms rather quickly, but remember: the more responsible and professional you deal with this problem, the better the result. Yes, it is more professional, because the main recommendation for any person who wants to lose weight will be to turn to specialists - trainers and nutritionists. In the weight loss process, check your well-being; for any ailment, you should change the program or stop it altogether. Any drastic action has its limits.
Increased activity
Alas, you can't help but increase your activity and the number of calories you burn. This is the basis in the weight loss process. Fat burning is a calorie deficit, that is, it is the negative difference between calories in and out during the day, where the number of calories consumed is greater than that of the calories in.Weight loss is believed to depend on two main things: nutrition, which accounts for about sixty percent of success, and exercise, which makes up the remaining forty percent.This proportion is very arbitrary, but, nevertheless, it is an indispensable tool on which the metabolic process and much more rests.
The calorie deficit should have a certain relationship, exaggerating you can stop losing weight completely, as the body will enter a state of stress and slow down the metabolism, trying to maintain the accumulated reserves. The acceptable caloric deficit is calculated differently for men and women, equal to about 10-15% of the daily value.
Yes, if you come to the question of rapid weight loss of 10 kilograms, you will have to independently calculate the calories consumed from food and consumed during the day. Don't worry, it's a matter of habit, all for the sake of the result! After all, athletes do not walk with kitchen scales in cafes and stores, so you will soon learn to visually assess your norm.
Let's go back to the activity. Agree, it's different for everyone: one person walks a couple of times a day with his dog and goes to work, the second spends the whole day behind the wheel, and all his activity comes down to moving around the office and home . Statistics show that most of the people who completed the ten thousand step daily norm did not even take three thousand steps during the quarantine period. Replace the elevator with stairs, the car for walking, watching TV for a walk before bed, and of course, don't forget about sports! Sport should be regular.
Cardio workout
Functional training
In addition to fat burning, such training strengthens the muscle corset, improves the quality of the fibers and forms a visually beautiful relief.
burpee
You can find time for burpees at home. This is a combination of planks, jumps and pushups.
Skipping rope
The jump rope is in no way inferior to running on the ground. But the rope, like the burpee and many other sports, has its contraindications, such as headaches, heart problems, joint problems, etc.
Diets and monodiets
There are a huge number of diets, but believe me, there is no universal diet. Before choosing one or another diet for yourself, it is worth considering the main consequences:
- the harder the diet, the more likely it is to fail
- with a sharp change in the food basket and food preferences, corresponding reactions from the gastrointestinal tract may appear (ailments and other inconveniences)
- the transition from the usual diet to the diet should be gradual, the diet should also be completed gently
Based on the points listed above, our advice would be to review your diet without resorting to diets.
Why?
Because such nutrition can later turn into a good habit, to which your body will respond with gratitude, beauty, good skin condition and good health.
It is imperative to eliminate harmful foods that contribute to obesity and water retention in the body from the dietthey exclude sugar, sweets, baked goods, flour, fast food, salty, fried, pork, mayonnaise, potatoes, coffee, smoked and sausages, carbonated soft drinks and alcohol. This should be replaced with foods with negative calories, that is, those for the absorption of which the body expends more calories than it receives from the product itself (celery, cucumbers, grapefruits and others).
Add more healthy fats like avocado, fish, reconsider protein, fat and carbohydrate consumption at different times.
If we still talk about diets, then an interesting direction is mono-diet, that is, a diet in which your diet consists of only one product. Despite the heated debate about this method of losing weight, it remains very effective and popular.
buckwheat
You will laugh, but now the monodiet will come in handy. . . on buckwheat! Yes, yes, and do you know why? This is really a good product: if we talk about beneficial properties, then buckwheat is the only cereal that does not absorb most of the harmful components from the environment, it is rich in proteins, amino acids, iron, potassium, copper, calcium, zinc, B vitamins. This is extremely important for a mono diet, as only one product is consumed for a long time.
white cabbage
You can immediately give cabbage a huge head start when it comes to how to prepare it. If buckwheat can be boiled or prepared, then there are more options with cabbage. You can bake it, stew it, make a soup, use it fresh in a salad. Cabbage is considered a negative calorie food, so you can eat it in sufficient quantities. Most importantly, cabbage contains most of the vitamins, minerals and fiber we need.
Vegetables can be added to any mono diet. When consumed in moderation, it will further stimulate intestinal activity.
water
Water is actively involved in the fight against excess weight. By the way, the more water you drink, the less liquid is retained in the body, and as a result, the less it swells.
An important factor in losing weight is increasing the amount of water you drink. Experts explain that it affects the level of enzyme activity and, with it, health and performance. The water ensures the elimination of toxins and the saturation of the necessary substances and minerals. With an increase in activity, it is imperative to increase the amount of fluid consumed. Here are some tricks to help you control yourself:
- Hang the water detector in a prominent spot and keep track of the number of glasses you drink per day
- download a mobile application that will captivate you in a game format and remind you of a timely drink
Water will surely become your faithful assistant in the rapid weight loss of 10 kilograms.
To sleep
Strangely enough, sleep should also be singled out as one of the elements on the way to the desired goal. Did you know that there is also a technique called "Sleep and Lose Weight"? This is because sleep really contributes to weight loss: in a dream the basic mechanisms, settings and hormonal processes are activated, which consume a sufficient level of calories. From which it follows: the better the sleep, the more efficient all processes are. And in order for a dream to be healthy, you need to drink and eat two hours earlier, ensure a comfortable and correct body position and fall asleep in the dark.
It's nice to breathe fresh air before bed, so don't forget to take evening walks.
To burn fat overnight, you can add some cinnamon, curry, cumin, turmeric, or ginger to your food, or you can eat an apple at night.
Vitamin support
Vitamin support will help minimize the body's stress response to rapid weight loss, whether it's taking a complex of vitamins or eating more fruits and vegetables. Especially considering that most of the time the goal of losing 10 kg quickly is set in a hot or hot season, when we take vitamins in a more natural way.
Hardware slimming
This method is more of an assistant than a standalone unit, but the world is moving forward and who knows what awaits us in the future. . . The method of such weight loss is to influence the body through various devices. But even in this case, to achieve a visible result, experts ask to take into account proper nutrition and an increase in activity. Hardware methods of losing weight have their own contraindications, features and disadvantages. Whether vacuum massage, ultrasonic cavitation liposuction, laser liposuction, mesotherapy, pressotherapy, cryolipolysis, LPG endermological massage or home treatments - they won't help you if you don't take the above methods of natural weight loss as a rule.
Summing up, we can say one thing: you can lose 10 kg very quickly in a week or a month, without using unequivocally harmful pills and other radical methods.
The more points you adopt, the more you observe them, the sooner and more efficient the process will be.
The next step, which you have to think about already at the beginning of your journey, is the consolidation and conservation of the result.
Accept yourself, love yourself in all circumstances and remember that the main thing is health!