How To Quickly Lose Weight By 10 Kg?

Fractional nutrition, unloading days and exercise are your indispensable "tools" in the fight against excess weight.

Fractional nutrition, unloading days and exercise are your indispensable "tools" in the fight against excess weight.

Is it realistic to lose 10 kilograms in a month? As you know, nothing is impossible, but the success of your weight loss will largely depend on many conditions. Metabolism plays a big role in the process of losing weight. The slower metabolic processes occur in the body, the more difficult it is to lose weight. A lot also depends on your starting weight. Fuller people, as a rule, lose weight faster (provided that all recommendations are followed), since a large body weight requires high energy expenditure. As the weight decreases, the weight loss process will slow down. And, of course, the main condition for successful weight loss is systematic adherence to diet and physical activity. Therefore, following the same principles of weight loss, each person will achieve different results: someone will have more, and someone will have less. As you already understood, 10 kilograms is not absolute, but at the same time a powerful "top" to which one can strive. Let's consider the principles of rapid weight loss.

Less fat

Experts recommend consuming no more than 25 grams of fat per day. Keep in mind that such a small amount of fat is very harmful to our body, so you should not limit it for more than 3-4 weeks. Otherwise, health problems may arise. A large amount of fat is contained in sausages, sausages, margarine and butter, fatty types of meat and some semi-finished products.

Fewer simple carbohydrates

Many diets for rapid weight loss are based on limiting the simple carbohydrates found in sweets, flour products and sweet drinks in the diet. A large amount of sugar in the blood provokes the production of insulin. The more insulin is released in the body, the more adipose tissue will be stored in it. But complex carbohydrates are slowly absorbed in the gastrointestinal tract, and do not lead to sharp hormonal changes, which prevents the accumulation of a fatty layer.

Unloading day

Do unloading days once or twice a week. For example, on this day you can eat only kefir and fruits. Kefir is an indispensable product in the menu of the unloading day, because it contains almost all the necessary components for the normal functioning of the body: proteins, carbohydrates, fats, organic acids, vitamins and trace elements.

Unloading days allow the body to "rest" from increased digestion. Systematic unloading days promote restorative processes in the body and quick getting rid of extra pounds.

Portion sizes

Try to eat as slowly as possible. It is noted that the feeling of satiety does not come immediately, but only 15-20 minutes after eating. The saying is appropriate here: "If you haven't eaten, you've had your fill, if you've had your fill, you've overeaten, and if you've overeaten, you've been poisoned."

Gradually reduce portion sizes. If you are losing weight, the amount eaten per serving should not exceed 300 ml for men and 250 ml for women. Adhere to 5 meals a day. Thus, the metabolism will stand up to a qualitatively new level of work, and the process of fat burning will take place more intensively.

"Deceive" the body

Carefully monitor the caloric content of the daily diet. Unfortunately, this is one of those points where you will have to "sweat". At first, it will be difficult, because you will have to study the calorie content of each product that is eaten and make a calculation for your portion. However, after a week you will quickly get used to everything, and you will calculate everything without a calculator.

If you eat the same amount of calories every day, then over time the body will gradually get used to this diet, slowing down metabolic processes. As a result, after a diet, you run the risk of regaining the lost kilograms with a surplus. Therefore, it is necessary to change the caloric content of the food diet approximately once every three days. For example, 1600 kcal for 3 days, and 2000 the next day, and then 1600 again, etc.

Physical activity is mandatory

It will not be possible to limit yourself to just one food. If you want not just to lose weight, but also to get a toned body, then the main emphasis should be on doing physical exercises. For this, you need to perform aerobic exercises 5-6 times a week for at least 1 hour a day. It is best if aerobic exercise is divided into 2 sets per day of 30-40 minutes each. Fast walking is very effective for losing weight. Running is contraindicated for obese people, as the joints feel heavy loads.

Pitfalls of rapid weight loss

In fact, doctors do not advise losing weight quickly. Losing a few kilograms in a short period of time is always stressful for the body, and on the other hand, rapid weight loss often ends with rapid weight gain. Therefore, before starting a weight loss program, think carefully about whether it is worth doing it in such a short time. Well, if you still decided, then the most important thing is to save your result. You have a lot of work to do to change your lifestyle. In order to constantly maintain the achieved results, you need to do sports and lead an active lifestyle.