What good motivation! A hot topic that excites many, especially urban residents, around which there are many anecdotes. 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, slowed down the pace of activity, including physical activity. As a result, more and more people, worried about their figure, want to urgently lose the extra pounds they gained, which came with the quarantine. In addition to reducing activity, our body played a cruel joke with us - it increased the desire to consume simple carbohydrates and glucose, which turn into fat, so that we can "seize" stress.
Gaining extra pounds is easier than shedding them, so we decided to help you do 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, a sudden summer.
First of all, you need to understand that the faster you lose weight, the more he will:
- can come back faster
- more endangers the body, which is fraught with tangible consequences
At the same time, 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 it is eaten with
Why is the article called "How can you quickly lose 10 kg"? Why not 5, 15 or, for example, 7 kilograms? The fact is that this is the most common figure that people finally notice and urgently sound the alarm. For example, 3 kilograms may not be noticed at all, since a person's weight during the day changes by about 2 kg in both directions, depending on the meals and the amount of water drunk. But the same 10 kg is considered to be tangible, affecting the volume and size of clothing.
In order to correctly determine how many kilograms you still need to lose weight, calculate your BMI - body mass index. BMI gives the range of weight that you are advised to be in, based on an estimate of the degree to which a person's weight and height are matched.
If you do not want to count yourself, you can use calculators on the Internet, it is available and takes less than a minute. Do not forget that this formula gives only a rough estimate: for men and women, the assessment differs due to a number of features of the physique and structure, BMI and its norms will also be different for a child and an adult. Moreover, a person may be overweight, but in fact not obese, since in terms of quality his weight is completely muscle, with a minimum amount of fat. This is because the BMI formula does not differentiate between muscle mass and fat mass.
We will assume that we have decided on the body mass index. It's time to get into action!
We will give an example of recommendations, given that you will certainly lose 10 kilograms rather quickly, but remember: the more responsible and professional you approach this issue, the better the result will be. 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 process of losing weight, monitor your well-being; for any ailments, you should change the program or stop it altogether. Any drastic actions have their limitations.
Increased activity
Alas, you cannot do without increasing activity and the number of calories burned. This is the foundation in the process of losing weight. 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 incoming calories.It is believed that losing weight depends on two main things - nutrition, which accounts for about sixty percent of the 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 ratio, overdoing it, you can stop losing weight altogether, since the body will enter a state of stress and slow down the metabolism, trying to keep the accumulated reserves. The calorie deficit is calculated differently for men and women, amounting to approximately 10-15% of the daily value.
Yes, if you come to the question of fast weight loss by 10 kilograms, you will have to independently calculate the calories consumed from food and consumed during the day. Don't worry, this is a matter of habit, all for the sake of the result! After all, athletes do not walk with kitchen scales in cafes and shops, so you will soon learn to visually assess your norm.
Let's get back to activity. Agree, it is different for everyone: one person walks a couple of times a day with his dog and walks to work, the second spends the whole day behind the wheel, and all his activity comes down to moving around the office and around the house. Statistics say that most people who completed the daily norm of ten thousand steps did not even perform 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! Sports should be regular.
Cardio workout
Functional training
In addition to fat burning, such training strengthens the muscle corset, improves the quality of fibers and forms a visually beautiful relief.
Burpee
You can make time for burpees at home. This is a combination of planks, jumps and push-ups.
Skipping rope
Jumping rope is in no way inferior to running on the terrain. But jumping rope, like burpees and many other sports, has its own contraindications, such as headaches, heart problems, joint problems, etc.
Diets and mono-diets
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 tougher 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 (disorders and other inconveniences)
- the transition from your usual diet to the diet should be gradual, the diet should also be completed gently
Based on the points listed above, our recommendation would be to review your diet without resorting to diets.
Why?
Because such nutrition can later be turned into a good habit, to which your body will respond with gratitude, beauty, good skin condition and good health.
It is imperative to delete from the diet harmful foods that contribute to obesity and water retention in the body; exclude sugar, sweets, baked goods, flour, fast food, salted, fried, pork, mayonnaise, potatoes, coffee, smoked and sausage products, carbonated drinks and alcohol. This should be replaced with foods with negative calories, that is, those for the absorption of which the body spends more calories than it receives from the product itself (celery, cucumbers, grapefruit, and others).
Add more healthy fats such as avocados, fish, reconsider the use of proteins, fats and carbohydrates at different times.
If we still talk about diets, then an interesting direction is the mono-diet, that is, a diet in which your diet consists of only one product. Despite the heated debate around this method of losing weight, it remains very effective and popular.
Buckwheat grain
You will laugh, but now the mono-diet will come in handy . . . on buckwheat! Yes, yes, and do you know why? This is really a well-chosen 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, is rich in protein, amino acids, iron, potassium, copper, calcium, zinc, B vitamins. This is extremely important for a mono diet, since you consume only one product for a long time.
White cabbage
You can immediately put cabbage a huge plus when it comes to how to prepare it. If buckwheat can be either boiled or brewed, then there are more options with cabbage. You can bake it, stew it, make a soup out of it, use it fresh in a salad. Cabbage is considered a negative calorie food, so you can eat it in sufficient quantities. But, importantly, cabbage contains most of the vitamins, minerals and fiber we need.
Greens 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 fluid is retained in the body and, as a result, causes less swelling.
An important factor in losing weight is increasing the amount of water you drink. Experts explain that it affects the level of enzymatic activity, and with it, the state of health and performance. Water ensures the elimination of toxins and saturation with the necessary substances and minerals. With an increase in activity, it is imperative to increase the amount of fluid consumed. Here are some life hacks to help you control yourself:
- Hang the water tracker in a prominent place and keep track of the number of glasses you drink per day
- download a mobile application that, in a game format, will captivate you and remind you of a timely drink
Water will definitely become your faithful assistant in fast weight loss by 10 kilograms.
Sleep
Oddly enough, sleep should also be singled out as one of the elements on the way to the cherished goal. Did you know that there is even a technique called "Sleep and lose weight"? This is because sleep really contributes to weight loss: in a dream, the basic mechanisms, hormonal settings and processes are activated, which consume a sufficient level of calories. From which it follows - the better the sleep, the more efficient all the processes. And in order for a dream to be healthy, you need to drink and eat two hours before it, ensure a comfortable and correct body position, and fall asleep in the dark.
It's good to breathe fresh air before bed, so don't forget to take evening walks.
For nighttime fat loss, you can add a little cinnamon, curry, cumin, turmeric or ginger to your food, or you can eat one apple at night.
Vitamin support
Vitamin support will help minimize the stress response of the body to fast weight loss, whether it is taking a complex of vitamins or eating more vegetables and fruits. Especially considering that most often the goal of losing 10 kg quickly is set in a warm or hot season, when we get vitamins more naturally.
Hardware slimming
This method is more of an assistant than an independent 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, in order to achieve a visible result, experts ask you to take into account proper nutrition and an increase in activity. Hardware methods of losing weight have their own contraindications, features and disadvantages. Whether it's vacuum massage, ultrasonic cavitation liposuction, laser liposuction, mesotherapy, pressotherapy, cryolipolysis, endermologic LPG massage, or home treatments - they won't do you any good 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 unambiguously harmful pills and other radical methods.
The more points you adopt, the stricter you observe them, the sooner and more efficient the process will be.
The next step that you need to think about already at the beginning of your journey is to consolidate and save the result.
Accept yourself, love yourself under any circumstances and remember that the main thing is health!