Speaking about losing weight, it is worth noting first of all that in no case can you set yourself the goal of losing weight by a certain amount of kilograms in a short time. Hunger strikes, called diets or unloading days, the so-called “drinking days” – all this has the most negative effect on the body, and on metabolism including. Without using the daily norm of nutrients, vitamins, fats, proteins and carbohydrates, you can soon notice a constant drowsiness, weakness, a sharp decline in strength, insomnia, a general deterioration in well-being, appearance.
After long diets, many women are forced to drink vitamins, medicines, or even resort to treatment to restore the menstrual cycle, a healthy appearance, because of the lack of nutrients, first of all, hair and skin suffer.
Thus, if you want to get rid of extra pounds, rationally evaluate your opportunities. Remember that the maximum allowed is 3-5 kilograms per month. Regardless of what goal you set for yourself, it is always worth remembering that it is better to move forward slowly and with small steps than to jerk at the start and exhaust yourself half way. This also applies to weight loss.
Often, sitting on a hard diet, and not possessing that great willpower, many people are faced with the fact that they can survive without food, or on certain products, only 2-3 days. Then there is a so-called frustration, in the end, everything is swept off the table, that even though someone like food, you gain even more, and there is no sense in such a weight loss.
We will tell you about how to lose weight competently on 10 kilograms for 10 weeks, losing only 1 kilogram per week!
So, let’s begin:
Rule one. Download an application on your mobile phone that will help you calculate the calories you received per day. This will allow you to control your weight. Calculate, according to your individual parameters, the rate of calories, protein, fat and carbohydrates that you should receive per day. Most often, it’s 1000-1500 calories a day. The ideal option for you will be the Lifesum application.
Rule two. There is almost everything, except pasta and bakery products, fast food, and, of course, you need to give up alcohol and carbonated drinks. The main thing that you must remember is to eat up to 5-6 times a day, in small, divided portions, be sure to drink plenty of water per day.
The third rule. Water should become your main friend. It favorably affects the metabolism, helps to muffle the feeling of hunger, cleanses your body of toxins, tidies your skin and hair. In a day you should drink at least 2 liters of water. It should be water without gas, possibly with the addition of natural lemon juice. Since morning on an empty stomach you should drink 2 glasses of water, then only have breakfast – after about 30-40 minutes. Water should be consumed by you during the day, as soon as you feel the urge to eat. Often the body confuses thirst and hunger. If you feel that you are really hungry, you can have a snack after drinking a glass of water.
Rule 4. Eat right. As mentioned earlier, almost everything can be eaten, however, we recommend that you limit the use of meals with the minimum amount of nutrients. In your diet must prevail fruits and vegetables, as well as salads from them, cereals, lean fish, and, of course, meat – the main source of irreplaceable protein. Sweet can be in small quantities, but only in the morning. The most intense should be breakfast. If you can not fall asleep before you go to sleep, then eat an apple or drink a glass of kefir.
Rule 5. Since our method of losing weight is gentle, we do not consider going to gym as compulsory sports. But in order to get rid of extra pounds, sports should still appear in your life. First, it’s running. It’s enough 10-15 minutes of interval running a day to see a noticeable plumb line on the scales within a month.
The essence of interval run is to alternate running and athletic walking, for example, 2 minutes of jogging, 2 minutes of a sporting step. If you can run longer and more often, it’s even better!
In addition, more often walk. You can download a sports application-pedometer that will tell you how many steps you have made, how many kilometers have passed, and how many calories you threw off. For example, the application Stepz.
And, of course, do not forget about home exercises – we can take them only 10-15 minutes a day! This jumping rope, exercise on the press, sit-ups (you can with weight, for example, with dumbbells), twisting, the bar, lunges. These and many other exercises you can also look on the Internet.
Rule 6. Getting rid of extra pounds, you can notice that the skin still looks not too tight. Especially if your weight is going down too fast. In order to get rid of cellulite and tighten the skin, use the services of a massage therapist. Anti-cellulite massage sessions for 30 minutes will help you through 10 visits to enjoy an elastic, tightened skin, besides, it will save you from 1 to 3 centimeters in the problem areas – the waist and hips.
Rule 7. Monitor progress and do not forget about motivation. Find a visual example of how you want to look, subscribe to sports profiles on social networks. Weekly measure the weight and volumes, draw up a chart or table. Your improving every day result is your main motivation!
And remember that you need to move slowly but surely, do not panic if for some time the weight is worth, do not listen to those who do not believe in you! You will succeed!
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