What a good motivation! A current topic that inspires many, especially city dwellers, around which many anecdotes have developed. Fitness clubs create advertising campaigns on this topic, and search queries in search engines are once again in first place. The fact is that the whole world seemed to stand still for the period of self-isolation, the pace of activity, including physical activity, slowed down. As a result, more and more people who are worried about their figure desperately want to lose the extra pounds they gained from the quarantine. In addition to reducing activity, our bodies played a cruel joke on us - it increased the desire to consume simple carbohydrates and glucose that are converted to fat so that we can "grab" stress.
Gaining extra pounds is easier than shedding them, so we decided to help you get it right. It is recommended not to lose 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, vacation, suddenly summer.
First of all, you need to understand that the faster you lose weight, the more it becomes:
- can come back faster
- more endanger the body, which is fraught with noticeable consequences
At the same time, excess 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 harming the body, read our article.
Body mass index and what is eaten with
Why is the article called "How to lose 10 kg quickly"? Why not 5, 15 or, for example, 7 kilograms? The fact is, this is the most common number that people are finally realizing and urgent to raise the alarm. For example, 3 kilograms may not be noticed at all because a person's weight changes by around 2 kg in both directions over the course of the day, depending on the meals and the amount of water drunk. But the same 10 kg is considered tangible and affects the volume and size of clothes.
To correctly determine how many kilograms you still need to lose, calculate your BMI - body mass index. The BMI indicates the weight range you should be in based on an estimate of the degree to which 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 is only a rough estimate: for men and women, the rating differs due to a number of features of the body and structure, the BMI and its norms will also be different for a child and an adult. In addition, a person may be overweight but in reality not obese since their weight in terms of quality is entirely muscle, with a minimal amount of fat. This is because the BMI formula does not differentiate between muscle mass and fat mass.
We assume that we have chosen the body mass index. It's time to take action!
We give an example of recommendations, since you will certainly lose 10 kilograms pretty 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 is to turn to specialists - trainers and nutritionists. Take care of your well-being when losing weight; in the event of complaints, you should change the program or cancel it entirely. All drastic measures have their limits.
Increased activity
Unfortunately, you cannot do without increasing the level of activity and the number of calories burned. This is the basis for losing weight. Fat burning is a calorie deficit, that is, it is the negative difference between calories that are taken in and out during the day, with the number of calories ingested being greater than the number of calories in.It is believed that losing weight depends on two main factors - diet, which makes up about 60 percent of success, and exercise, which makes up the remaining 40 percent.This ratio is very arbitrary, but nonetheless an indispensable tool on which the metabolic process and much more is based.
The calorie deficit should have a certain ratio, if you overdo it, you can stop losing weight altogether, as the body gets into a state of stress, and the metabolism slows down, trying to hold the accumulated reserves. The acceptable calorie deficit is calculated differently for men and women and is approx. 10-15% of the daily value.
Yes, when it comes to the question of rapid weight loss by 10 kilograms, you need to independently calculate the calories ingested from food and consumed during the day. Don't worry, it's a habit, all for the sake of the result! After all, athletes in cafes and stores do not walk with kitchen scales, so you will soon learn to visually assess your norm.
Let's get back to the activity. That's right, it's different for everyone: one person walks his dog a few times a day and goes to work, the other spends the whole day behind the wheel, and all his activity is getting around the office and around the house. Statistics say that most people who took the daily norm of ten thousand steps did not even take three thousand steps during the quarantine period. Replace the elevator with stairs, the car for running, watching TV for a walk before bed and of course don't forget to exercise! Exercise should be regular.
Cardio exercise
Functional training
In addition to burning fat, such training strengthens the muscle corset, improves the fiber quality and creates a visually beautiful relief.
Burpee
You can make time for burpees at home. This is a combination of planks, jumping, and push-ups.
Skipping rope
Jumping rope is in no way inferior to running off-road. But the rope, like burpee and many other sports, has its own contraindications, such as headache, heart, joint, etc.
Diets and mono diets
There are a variety of diets out there, but believe me, there is no one universal diet. Before deciding on one or another diet, consider the main consequences:
- The harder the diet, the more likely it is to fail
- If the feed basket and food preferences change significantly, corresponding reactions from the gastrointestinal tract can occur (disorders and other inconveniences)
- the transition from your usual diet to diet should be gradual and the diet should also be completed carefully
Based on the points listed above, we recommend that you review your diet without resorting to dieting.
Why?
After all, such a diet can later become a good habit, to which your body will respond with gratitude, beauty, good skin condition and good health.
It is imperative to remove from the diet harmful foods that contribute to obesity and water retention in the body. Not including sugar, candy, 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 that the body consumes more calories to absorb than it receives from the product itself (celery, cucumber, grapefruit and others).
Add more healthy fats like avocados, fish, rethink eating proteins, fats and carbohydrates at different times.
If we are still talking 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 surrounding this weight loss method, 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, buckwheat is the only grain that does not absorb most of the harmful components from the environment, is rich in proteins, amino acids, iron, potassium, copper, calcium, zinc, B-Vitamins This is extremely important on a mono diet because you will only be consuming one product for a long time.
White cabbage
You can instantly make cabbage a huge plus when it comes to preparation. If buckwheat can either be boiled or brewed, cabbage gives you more options. You can bake it, stew it, make a soup out of it, use it fresh in a salad. Cabbage is considered a low calorie food, so you can eat it in sufficient quantities. But above all, cabbage contains most of the vitamins, minerals, and fiber that we need.
Greens can be added to any mono diet. When consumed in moderation, it will further stimulate bowel movements.
water
Water is actively involved in the fight against obesity. By the way, the more water you drink, the less fluid is retained in the body and therefore causes less swelling.
An important factor in losing weight is increasing the amount of water you drink. Experts state that it affects enzymatic activity and thus health and performance. Water ensures the elimination of toxins and the saturation with the necessary substances and minerals. With an increase in activity, it is imperative to increase the amount of fluid absorbed. Here are some life hacks to help you take control of yourself:
- Hang the water tracker in a prominent place and note 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 definitely become your faithful helper in rapid weight loss of 10 kilograms.
Sleep
Oddly enough, sleep should also be highlighted as one of the elements on the way to the cherished goal. Did you know there is even a technique called "sleep and lose weight"? Because sleep really contributes to losing weight: in a dream, the basic mechanisms, hormonal settings and processes that consume sufficient calories are activated. It follows - the better the sleep, the more efficient all processes. And in order for a dream to be healthy, you need to drink and eat two hours in advance, ensure a comfortable and correct posture and fall asleep in the dark.
It's good to breathe fresh air before bed, so don't forget to take evening walks.
To burn fat at night, you can add some cinnamon, curry, cumin, turmeric, or ginger to your food, or eat an apple in the evening.
Vitamin support
Vitamin support helps minimize the body's stress response to rapid weight loss, whether from taking a vitamin complex or consuming more vegetables and fruits. Especially when you consider that the goal of losing 10 kg quickly is mostly set in a warm or hot season when we absorb vitamins in a more natural way.
Hardware slimming
This method is more of an assistant than an independent entity, but the world is moving forward and who knows what to expect in the future. . . The method of such weight loss is to influence the body through various devices. But even in this case, experts ask to pay attention to proper nutrition and an increase in activity in order to achieve a visible result. Hardware methods of losing weight have their own contraindications, features, and disadvantages. Whether vacuum massage, ultrasonic cavitation liposuction, laser liposuction, mesotherapy, pressotherapy, cryolipolysis, endermological LPG massage or home treatments - they are of no use to you if you do not usually use the above-mentioned methods of natural weight loss.
In conclusion, we can say one thing: you can lose 10 kg very quickly in a week or a month without using clearly harmful pills and other radical methods.
The more points you take on, the more strictly you adhere to them, the earlier and more efficient the process will be.
The next step to think about early on in your journey is to consolidate and preserve the result.
Accept yourself, love yourself in all circumstances and remember that the most important thing is health!