Losing 10 kg in 2 weeks is real
Today the internet is full of options for fast weight loss. Some sites offer to go on a diet, others go in for sports, and still others generally sell food supplements, after taking which a person's appetite disappears and he allegedly loses weight safely. But is it possible to lose weight as soon as possible, is it not harmful to health and how to do it correctly? Read below. Today we will look at the pros and cons of fast weight loss.
How to lose 10 kg without harm
The question "is it possible to lose 10 kg in fourteen days without harm to health" is rather relative. If losing weight has a large body weight, more than 100 kg, then it is quite possible to get such a plumb line in two weeks, subject to strict rules in nutrition and an active lifestyle. After all, this results in a weight loss of less than 10%, but with a lower weight it will be more difficult to do it, and you can harm the body. Now let's talk about everything in order.
If you decide to lose weight, then the question should be approached comprehensively. It is especially important to adjust your menu. There are many different diets known to promise rapid weight loss. For example, protein, carbohydrate alternation, japanese, fruit and so on. But they are all not particularly balanced and can be harmful to health. The most correct option is a healthy diet. It is this that guarantees weight loss without returning it back. It is also quite simple to eat with this scheme. The body rests from heavy food, and on the second day you feel lightness and emotional uplift. What is the basis proper nutrition?
The body asks to eat when it does not receive certain vitamins. Therefore, your goal is to saturate it with various trace elements. To do this, you can take any vitamins, not necessarily expensive, just pay attention to the composition. And, of course, raw vegetables and fruits, whole grain cereals, meat, seafood, and sour foods must be present in your diet. Moreover, porridge, although it should be on the menu, it is better to eat it for breakfast. It contains complex carbohydrates that will give you energy for the whole day. In the morning, eat fruit, which will nourish your body with vitamins and improve bowel function. In the afternoon, give preference to proteins, i.e. meat and fish. It is better to choose vegetables as a side dish, but you can boil peas or lentils. These cereals are also high in protein. Try to minimize the amount of salt you consume.
But you need to drink more water. Nutritionists recommend calculating the daily fluid intake personally using the formula 40 g per kilogram of weight. If your body is prone to edema, then try to drink most of it before lunch, in the evening it is better not to drink water at all. If you cannot drink the full amount, start with a smaller amount, gradually adding it. You can add lemon juice to the water, then you get a delicious lemonade.
Meals must be fractional. The body asks for food every 2.5-3 hours. Therefore, distribute the food so that you can eat at least 4-5 times a day. The last appointment should be no later than 3 hours before bedtime. In no case should you experience hunger, and this will not happen if you eat according to the proposed scheme.
Eliminate fast carbohydrates from the diet - these are sweets and all flour. These foods are quickly processed by the body and stored in fat reserves. You can not have a beautiful waist and eat "junk food". Even having pumped up the press, you will not be able to see beautiful forms, everything will spoil fat deposits, which can only be removed with the help of proper nutrition.
Don't rush to lose weight quickly. After all, many diets that promise this only allow you to lose weight through the loss of water or muscle mass, and this will not lead to graceful forms.
Now let's move on to sports. Achieve the desired result will help interval or functional training. If you have previously been involved in fitness and know how to perform exercises correctly, then you can find a workout on the Internet, but for beginners it is better to go to sports clubs for a start. They will teach you how to do it correctly so that the exercise not only does not injure the body, but also brings a really positive result.
By following all the recommendations regarding nutrition and exercise, you will quickly notice positive changes that will stimulate further action. And remember, sticking to a healthy diet is difficult only at the beginning, then it becomes much easier, and on the Internet you can find many delicious recipes that you can cook at home without breaking the regime.
Lose 10 kg without dieting
Losing weight is almost impossible without following any dietary rules. Think for yourself. After all, in order for weight loss to become possible, you need to create a calorie deficit in the body, and this is possible only if you follow the diet. Increasing physical activity, the body will require more food and if you load it with simple carbohydrates, then the daily caloric intake will increase significantly and become an obstacle to the desired goal.
Once again, we note that no one says that it is necessary to follow a strict diet, but it is still worth adhering to certain parameters.
The most energy-intensive workout is interval training. The essence of which is the alternation of power and aerobic exercise. These are quite challenging activities, so beginners are better off starting with regular aerobics. Today, the Tabatu direction has gained great popularity, it is suitable for girls who do not have enough time for long sessions, and the body needs to be urgently put in shape. The duration of the workout is 20-25 minutes, and calories are burned up to 300-350, and the higher the body weight, the more energy is spent.
But at the expense of what it is generally not worth losing weight - various dietary supplements and other drugs offered for weight loss. Scientists have proven that today there is no pill that destroys the fat cell. They all fall into two categories. Some send you to the toilet, since their main action is a laxative effect, while the latter directly affect the satiety center in the brain. Both have many side effects and can affect health even after several years.
How to quickly lose 10 kg
First, decide how you plan to lose weight. If at the expense of muscle mass and water, then it is worth limiting salt intake. But this option is not considered healthy weight loss. Moreover, the volumes will not decrease by much. The most effective option is to burn fat stores. But you need to do it right. Calculate how many calories you consume and spend, deduce the difference. Your goal is to create a difference that allows you to get the right plumb line within a certain time frame.
Let's turn to math. To burn a pound of fat, you need to spend 7,700 calories. Losing weight by 10 kg due to fat in 14 days, you need to create a deficit of 5500 calories per day. And this is quite a lot, almost impossible. Nutritionists advise you to lose about ½ kilogram of fat per week, which corresponds to a daily deficit of 550 calories.
Please note that you will have a larger plumb line, i.e. you can lose 3-4 kg per week, but it will be water, but the amount of fat burned with such a calorie deficit will be 0.5 kg.
How do you make this difference? Of course, through nutrition and exercise. Protein food saturates the body, but does not turn into fat, and does not have a high calorie content, unlike fast carbohydrates. For example, even the fattest cottage cheese in 100 g has only 158 calories, while cake has 480 calories, and chocolate in general has 546 calories. Do you see the difference? But you can eat 100 g of sweets just with tea.
Interval training in 30 minutes will burn about 300 calories. Count yourself. For convenience, you can use a calorie counter. Now there are quite a few of them on the Internet. You just need to enter your parameters and the program will calculate everything for you.
And also, if you want to speed up the process, do not forget about the bath. Gatherings in the steam room will help remove toxins from the body, and, as you know, a person has enough of them. Doctors calculated that, on average, people weighing 80 kg have up to 18 kg of slags.
After a steam room or hot shower do the wraps, they will help to tighten your body in the process of losing weight and get rid of cellulite.
Do you still want to lose weight? Then do it correctly, and we will help you!
