What should I do if I want to lose 10 kg?

There were always a lot of people who wanted to lose weight, much more than those who really need it. As a rule, people formulate their task in this way: " I want to lose 10 kilograms", for example, to leave. Strangely enough, it is not easy to do this, it is much more difficult than to lose as many kilograms of really excess weight. In order to lose weight by 5-10 kg, you need an integrated approach that combines correction of diet, lifestyle and moderate physical activity. One diet to lose weight by 10 kg will not help, and if it helps, then for a little while.

So, having decided to throw a few unnecessary kilograms, first of all, do not focus on thinking "I want to lose 10 kilograms" - this will lead to the opposite result, since it will make you constantly think about what you can not, even if these "can not" be very few. We just need to take into account that for a certain amount of time we will come to the desired result - we simply can not but come with some efforts. With this attitude, it will be even easier.

With such a mood, we write to the fitness club or we start independent exercises. Preferably, however, professional help: a competent instructor will choose exactly the program of exercises that you personally need, taking into account all the problem areas. If it is not easy to force yourself to do it, you can increase the physical load by walking or, for example, several walking stops, an excellent option is climbing the stairs: this involves very important zones, the reduction of which is usually the goal of losing weight. In general, the physical load should increase substantially, but not be excessive.

In connection with the increase in physical activity, it is necessary to revise the time of food intake. Before you start, you must make a small snack in order to have enough energy for training and the way home. Fruits, dairy products and cereals are excellent here. But after the session there is no need: at this time the body builds muscle mass, and if you eat, it will happen not at the expense of fat, but at the expense of food, and the body weight will only increase. But you can drink as much as you like, dehydration is an unpleasant and unpleasant thing.

Naturally, if I want to lose 10 kilograms, my diet should undergo more radical changes. First, you can not leave the body hungry for more than four hours: in this case, he will begin to fight with such a regime and will save a large part of the food in reserve. By the way, according to scientists, this is considered one of the reasons that many can not lose weight: there is a constant struggle for nutrients with their own organism. In fact, it is especially not necessary to limit yourself in food for this reason: you just need to abandon the sweet and flour (except for the products of wholemeal flour), and also minimize the consumption of fats. The number of servings should be gradually reduced to 150-200 g at a time to get used to small amounts of food, and products should be combined in a certain way - that is, not to consume carbohydrates with proteins or fats, this, in principle, is now not a secret for anyone. That is, the ideal combination is lean meat with green vegetables, somewhere around 100 grams of both.

Breakfast should be satisfying, classic porridge - this is the optimal solution. The only thing - they should be without milk or butter, you can with fruit or berries - it's very tasty. If possible, a second breakfast is desirable, but in the workplace it is not always possible - then it is better to make an early lunch. Lunch should be limited to one dish, first or second without a garnish, but with a salad. If lunch is early - then you need a snack, in quality and quantity, it does not differ from the second breakfast - it's a light snack. A lot of controversy and opinions exist about dinner: someone thinks that you should give it up, but it's wrong: you must eat something for a couple of hours before sleep. This will ensure a normal sleep and ensures the body's sense of satiety, otherwise breakfast may be among the stocks that we are fighting. Ideal products for dinner are unsweetened dairy products and, strangely enough, soups, are best vegetable.

So, the task "I want to lose 10 kg, preferably quickly" has a simple solution: no self-torture, correct mood, increased activity, reduced single meals, proper nutrition and no hunger strikes - and the result is guaranteed. The only thing if you want to return to the ordinary way of life, which is unlikely, then you need to do it gradually: reducing the load and getting used to large portions should be stretched for a couple of weeks, otherwise you can lose everything that we so persistently sought.