Usually this always happens unexpectedly - one fine day you just realize that the mirror is not the same thin person as before. Unfortunately, the female body is designed so that any excess calorie, as a rule, does not disappear without a trace, but is postponed somewhere “for a rainy day”. Of course, there are exceptions - many women cannot cope with excessive thinness and gain weight. But in this article we will not talk about them, but about those who can not cope with their overweight and are constantly in search of a new diet. How to lose weight by 10 kg and at the same time do it right? You will learn this from our selection of tips. The main thing is to believe that you will succeed, albeit not so quickly.
Come to terms with reality
You need to understand the following: your excess weight appeared not in one week and not in one month, so such a trick of how to quickly lose 10 kg of weight will not work. No, if you take yourself in tight gloves and limit your diet, as well as make sports almost daily, you can succeed, especially if you are young. But then keep yourself in control and further, because if you break the regime, then the entire built-in weight loss system will fail, the body will gladly begin to return the accumulated kilograms. To prevent this from happening, you need to act differently:
- first, you accelerate the metabolism, and the body begins to expend energy faster, more productively;
- then you maintain the metabolism at the proper level and do not let it slow down again.
If your weight increased gradually, a pound per pound for several years, then it is foolish to initially set yourself the goal of losing 10 kg in a month. Your task is to change your lifestyle gradually in small steps. It will be ideal to enlist the support of your environment - it will be difficult for you to acquire new habits if your loved ones do not change with you, but begin to drag you back into the comfort zone.
To begin with, it is worthwhile to understand the causes of excess weight. Is it inherent to you from birth or did you manage to accumulate it over the past years? How quickly you got it - in some life cases it’s real how to lose 10 kg of weight dramatically and get better. It is worth considering your age, state of health, emotional background, experience of motherhood.
The ideal solution would be to keep a weight loss diary. In it, day after day, you will need to describe your actions in this field. Record everything that you eat, your physical activity, your well-being. At the same time, pay attention to what day of the cycle you have now. This diary can also become a reliable platform for digging yourself and finding the causes of excess weight. It is especially useful in those moments when your hunger will be more emotional - do not rush to immediately eat the desired delicacy, but first write down in the diary why you want to eat it. It can also be used to track the causes of malaise - for example, it may turn out that abdominal pain occurs due to the same product. And if you still get to the nutritionist, then these notes will help the doctor understand your relationship with food and develop a menu for you.
Lifestyle changes
Review your lifestyle and determine what your daily activities contribute to weight gain. And what could contribute to its reduction? Answer yourself the question of whether you are comfortable in that weight. It is important to feel the natural desire for healthy ease, and not enter the race for public opinion.
You should also not set yourself such clear goals as "lose weight by 10 kg," "make up the menu only from vegetables," "pump the press every day," and so on. You can’t trust the arrow on the scales - you can weigh as much as you weighed, but your figure will look completely different if you start to play sports or take care of your skin. Also, you can not limit yourself to basic foods and go on a rigid diet.
If you are a young mother and are worried about how to lose 10 kg after giving birth, then most likely, after a while, your problem will disappear by itself. Many newly-minted mothers quickly lose the kilograms gained with pregnancy, starting to feed the baby. In any case, you should not begin to train and especially pump the abdominal muscles until you fully recover after giving birth.
Go to the doctor
In some cases, before losing weight on your own, it is worth visiting a doctor:
- if excess weight has always accompanied you;
- if you can’t understand the reasons for the appearance of extra pounds;
- if you do everything right, you have changed your lifestyle and balanced your nutrition, but your weight still doesn’t go away.
In your body, there may be some hidden disease that prevents you from losing weight. Weight problems often indicate hormonal disruptions. In this case, the advice of a good doctor will help you to effectively lose weight by 10 kg, having correctly built the nutrition scheme, and to establish the work of the endocrine glands.
More movement: more than sport
When there is more movement in your life, then the extra pounds slowly but surely begin to melt. Believe me, it only seems to you that sport is not for you. Moderate physical activity has not prevented anyone. If you haven’t done anything for a long time, but at the same time want to somehow lose weight by 10 kg without harm to health, start at least with a small but affordable one: walk more, use stairs, more often get out of a chair.
Try to give yourself half an hour - an hour for a walk in the morning and evening. Even if it seems to you that you are wasting your time, remember that in this way you bring about significant changes in your body and feed the blood with oxygen, which is necessary for normal metabolism. Gradually, walks can be replaced by a more tangible load, but do not completely exclude them.
If you have the opportunity to go to the pool or swim in a natural clean pond - be sure to use it. Swimming well strengthens the body, accelerates blood and lymph throughout the body, thereby mobilizing metabolism, and also gives the figure a smooth shape. If you live near the sea, then you have a wonderful chance both to lose 10 kg in the warm season and to improve your general health. Do not be lazy and go to the sea as often as you can - better in the morning. Naturally, this is not about that beach vacation that most of our compatriots imagine. Sea trips should replace your morning exercises or evening walks, and not turn into reclining under the scorching sun with beer and seeds.
How to lose weight by 10 kg: proper nutrition
Weight loss always has two aspects - the harmony of movement and nutrition. Even if you play sports without a break, but at the same time continue to skip breakfasts, dine fast food and dine in a pizzeria, you will always have to forget about such a dream as losing 10 kg.
Do not also think that the diet will allow you to quickly lose weight - quickly you will be able to get only one more neurosis. To put on an experiment “how to lose weight by 10 kg on kefir” is not permissible even for a model who urgently needs to throw off extra kilos for a photo shoot in a week. Your nutrition should be balanced, otherwise the body will decide that it is starved, and at the first opportunity it will try to put off a supply of fat somewhere.
The right move is to review your menu. You will have to throw out all the “empty” calories from it - products that have great energy value, but poor composition. This includes most flour products, refined sugars and fats. All refined and past processing is already devoid of many nutrients. Try replacing this kind of food with a more natural one:
- flour, butter, yeast bread from white flour - for products from wholemeal flour;
- sweets - for dried fruits and honey;
- sausage and fatty meat - on lean meat or fish fillets;
- Refined oil - for cold pressed oil, best of all olive.
Stop drinking tea with sugar - after a while you get used to it so much that you can’t eat it sweet. Other sweet drinks are also subject to exclusion - soda and packaged juices from the store. Pay attention to freshly squeezed juices, but do not use them uncontrollably. A glass a day is fine, but three glasses in a row is equivalent to eating a few kilograms of fruit. Limit alcohol consumption as well. You can afford a glass of wine or a portion of good whiskey for your health, especially if you have meat steak for lunch, because alcohol helps to absorb heavy foods. But remember that any medicine becomes poison if you exceed its measure.
Also pay attention to the method of cooking. It is unlikely that you will be able to somehow lose weight by 10 kg, eating fried food or some sandwiches. Include in your diet more dishes that require baking in the oven or boiling. Vegetables, on the contrary, try to eat fresh more - start experimenting with salads. Just in no case do not season them with mayonnaise and generally forget about its existence (as well as ketchup).
Do not forget to drink water. Immediately draw your attention to the fact that tea, coffee and other liquids are not water. Do not try to stifle thirst with other drinks, but provide your body with water. It is good if it is not icy, but at room temperature or even a little warm.
Count calories or not?
Living in a constant calorie count mode is quite tedious. This disciplines and allows you to calculate your diet in advance, but each organism is unique, and you cannot accurately predict how many calories you will need specifically tomorrow or the day after tomorrow. It would be ideal if we clearly knew how to lose weight by 10 kg and calculate the menu based on the task, up to the last crumb. But, unfortunately, the human body is not a mechanism, but a unique biological system, which is difficult to fit into any framework. Your menu should be made only according to an approximate scheme, from which, of course, you can deviate depending on your original data. If you try to lose weight using the standard menu found in the book, you will quickly get a nervous breakdown.
The above does not mean that you can include shawarma in your weight loss menu, because your body has asked for it. This refers to the free choice of healthy foods in moderation.
Diet
Restructuring the diet alone is not enough: if you eat only healthy foods, but still eat at night and manage to absorb the entire daily diet for this intake, then your hated extra 10 kg will remain with you. How to lose weight with such a loose regimen?
Eating before bedtime, you are heavily loading not only the digestive system, but the whole body. Instead of completely relaxing in a dream, your body is trying to digest what it has eaten. As a result, in the morning you wake up broken, you feel in no way, there is no question of any breakfast: the more that you can now force yourself to swallow is a cup of coffee. A daily vicious circle is formed.
The easiest way to get out of this circle, if you refuse to overeat at night and go to bed on an empty stomach. After that, breakfast will go with a bang. Accustom yourself to consider breakfast and lunch as the main meals - in the morning the digestive system is most active. By evening, its activity decreases markedly, and you render yourself a disservice, leaving for dinner the most plentiful portion of food. Sweet is also worth eating only in the morning.
Over time, you will be able to make a menu according to the needs of your body. A complete balanced diet can not be replaced by any diet. How to lose weight by 10 kg (while not driving yourself into chronic stress), you will be prompted by a sensitive and attentive attitude to your own body. If you really want a specific product, you should give in to this desire and try to limit yourself to a small portion, especially if it is something harmful. Try to diversify your menu and try new and healthy dishes to explore your eating habits and addictions.
How to lose weight by 10 kg: exercises
You can’t lose weight beautifully on one diet - you will have to take care to tighten your muscles and tone the body. If you have an iron willpower, then you may have enough and classes at home. But the ideal option is to sign up somewhere where at least two or three evenings a week will not let your body get bored. It can be dances, a gym, a swimming pool - all that the soul lies for and that does not contradict the prohibitions of doctors, if any.
In any case, it does not hurt to start the day with a light workout. Ideally, if at the same time you manage to go out into the fresh air. No need to instantly download the press immediately after you open your eyes. Start by slowly warming up the joints with the most commonplace exercises from the school gym class:
- tilting and turning the head from side to side;
- rotation by hand (mill);
- hands in front of the chest, jerking with the elbows back, it is possible with turns;
- body rotation;
- pelvic rotation;
- knee rotation;
- rotation of the ankles.
And only after the warm-up, when the body has already managed to figure out what they want from it, can we begin a serious load. The training program should consist of cardio workouts and complex exercises. Cardio can be attributed to everything that makes your pulse and breathing accelerate - running, jumping, dancing, cycling, multiple dynamic repetitions of any movement. Loads of this type cause fat cells to melt, and the rest of the body's systems become sturdier.
You can not do without complex exercises, that is, those that include most of the muscles of the body. They will help to form your correct posture, make your figure more prominent, and tighten your abs. These exercises include:
- Squats
- lunges;
- strips;
- push ups;
- burpy - squats with a jump and going to the bar.
For beginners, you can repeat each exercise 3-4 times in 2-3 sets. Gradually increase the load and master a greater number of repetitions and approaches. The correct technique is more important than speed or the number of repetitions, so first learn to perform lightweight versions of exercises - push-ups from the knees, a bar with support on the elbows. When your muscles are strong enough, move on to more complex options.
Each workout must be completed with a hitch so that the muscles have time to cool, and breathing - to slow down. How many times a week do you need to train? It depends on the intensity of your load. If you train for the sake of maintaining tone and do not have time to get exhausted, then half an hour every day is your necessary minimum. If you seriously approached the question: “How to quickly lose weight by 10 kg?”, Then you have to build a full-fledged training program - to allocate days for the shoulder girdle, upper body and arms, days for the legs and muscles of the core.
Reason to sleep
The desire to lose weight can be a good reason to tidy up your daily routine. Lack of sleep is a direct way to extra pounds: without restoring strength over night, the body tries to supplement the lack of resources with available methods in a day, most often with food. Therefore, if you set yourself the goal of losing 10 kg per month, then you need to use all available methods to improve the quality of life.
Even if you have insomnia, just try to complete all the rituals necessary before going to bed and lie down. You may not be able to fall asleep right away, but you can relax in a horizontal position, and getting up in the morning will be much easier for you.
Skin care
As you begin to lose weight, your skin will need additional care. Sagging folds are an unpleasant sight, therefore care must be taken in advance to restore turgor. Get a washcloth or massager with varying degrees of abrasion and do not forget about scrubs. By exfoliating the upper layer of skin cells, you help the body get rid of “waste” material faster, and also activate blood circulation in the muscles. Will it help to throw off extra pounds and how? You can’t lose weight by 10 kg only with the help of self-massage, but you can find a more toned body - of course, if you do not forget about the regularity of the procedures.
An evening trip to the bathroom is not only a concern for cleanliness, but also a way to deceive hunger: after an hour of soaking in the shower, you will feel so light that you simply don’t want to eat and feel heaviness in your stomach again.
Learn to breathe
Have you ever paid attention to how you breathe? But in vain: breathing is the connecting link between our body and emotional state, and by controlling it, we can easily get out of anxiety and even more severe forms of stress. The ability to breathe is the next step towards a good figure. Is this possible and how? Lose weight by 10 kg without exercise, but only with the help of breathing, of course, you will not succeed. But thanks to breathing practices, the stress factor that makes you overeat can be reduced. If you are used to seizing anxiety, then the next time you feel it, just try to breathe calmly, tracking your breaths. Enjoy your own inner lightness and emptiness. Your task is not to run away from emotions to food, but to face them and figure out what you are hiding from.
The same yoga contains many breathing exercises, where the stomach is actively involved in the work - with the constant practice of these exercises, the fat layer on it burns out. But it is advisable not to master these techniques on your own, without an instructor - beginners often tend to breathe too actively, as a result of which there are side effects in the form of a swirling head or darkening in the eyes. Also, do not practice active breathing exercises if you have problems with pressure.
Less stress
Your overall health and appearance are affected by the overall emotional background. If your body is constantly in a depressed state, and you cannot relax and rest properly, just enjoy life, then it is quite possible that the body will simply begin to defend itself with a soft fat from the effects of the hostile world.
There is a much more prosaic explanation. We all need regular intake of hormones of happiness - endorphins. Food is the easiest way to make up for their lack: just open the refrigerator door. Communication with friends, sports, new interests require much more effort from us. Therefore, one of the ways to really lose weight by 10 kg is to become happy. It is in this order: first we allow ourselves more than other joys in life, then food recedes into the background, and with it extra pounds go away.