How to quickly lose 10 kilograms without harm to health

Despite the fact that body-positive is now in trend and you don't have to worry about being overweight, many girls still dream of looking no worse than Victoria's Secret models. But sometimes it is not so easy to lose weight, and if we are talking about 10 kilograms, parting with them seems almost impossible. We have learned from experts how you can lose weight quickly and without harm to your health.

measurement of the girl's waist

Food

Losing weight without changing the diet is almost impossible, since it is necessary to not only reduce fat mass, but also to remove excess fluid without losing muscle tissue.

Head of the Consultative and Diagnostic Service, dietician, general practitioner, Mayer therapist, reflexologist:

  • To find out how much and what you have in excess (fat or liquid), the determination of your body composition using the bioimpedance method will help you. Talk to your doctor and rule out health problems that could interfere with weight loss.

You should not follow strict diets, in general, any diet - this is stress for the body. A system of proper balanced nutrition should practically become a way of life! This is why:

  • limit salt intake to no more than 5 g per day (do not salt food and do not eat foods containing hidden salt: cheese, processed meat, canned food, salty foods);
  • limit foods containing simple carbohydrates as much as possible: sugar, honey. Remember that one glucose molecule converts into two fat molecules;
  • a girl preparing a vegetable dish to lose weight
  • exclude alcohol. This is a high calorie product. For example, 1 g of alcohol provides the body with 7 kcal! (for comparison: 1 g of fat - 9 kcal);
  • limit as much as possible the use of fruit juices, both freshly squeezed and industrially produced. They contain a lot of sugar and a minimum of healthy fiber. It is advisable to favor vegetable juices, natural fruits with low fructose content (papaya, mango, melon, mandarins).
girl at the table with slimming dishes

What to include in the diet

A special place in the diet for weight loss should be given to foods with a high fiber content. Fiber is practically not absorbed by the body, reduces appetite, removes toxins and toxins from the body, prolongs the feeling of satiety, slowing down the digestion of proteins, fats and carbohydrates. The daily norm for an adult is 30-40 g.

Don't forget the vegetable smoothies, which are not only low in calories, but also contain healthy fiber. For the best effect, you can replace a meal with them.

Protein foods should be the main ones in the diet, because the body expends a lot of energy and calories to process them. High-protein foods: egg white, chicken breast, lean fish, cottage cheese, soy, beans, rice, nuts. At the same time, it is very important to correctly combine protein products with other foods. It is better to eat meat and fish with vegetables and herbs, and not with potatoes, you can not drink fruit juice, which can lead to a decrease in the absorption of proteins, decay and fermentation processes in the intestine.

Sport

Experienced methodologist and coordinator of the direction of group programs of the federal network of fitness clubs:

With proper nutrition and constant training you can lose 10 kg in just two months. Considering the training process, it is worth noting that, ideally, it should take place in stages: first, a week (3-4 workouts) should be devoted to strength and functional training in order to activate the muscular system, provide the correct biomechanics of exercises, making them effective (squats, lunges, plank, push-ups, work with the abdominal muscles).

girl with dumbbells doing weight loss exercise

After that, the period of the main work with a certain goal will begin. Within a month, you need to increase the frequency of workouts per week to 4-5 and do 2 interval workouts, the intensity of which should be very high. This is achieved by working with your own body weight or with a light load. Most of the exercises are performed at a fast pace, athletic cardio exercises are added (jump-n-jack, army plank or burpee, jump on pedestals, etc. ).

The essence of such training consists of short intervals of time of cardio, strength and functional orientation of maximum efficiency (from 30 to 60 seconds) and a short recovery between these sets (even 30-60 seconds). Workouts can last 20-40 minutes, and as a result of these workouts for another two hours, fat tissue will actually be wasted.

But at the same time, no matter how active and regular the training process is, you shouldn't expect the result without rationalizing nutrition, because nutrition is 70% of success.