How to get in shape in 10 days

Therapist, Nutritionist, Coral Club Health Expert

If you’re determined to lose those extra pounds and feel confident again, the 10-day program is a great place to start. Remember that rapid weight loss is not suitable for everyone and is difficult to maintain. The methods should not be hazardous to your health. Consult your doctor and tailor your approach with your individual needs and preferences. Of course, losing weight over such a period is difficult, but possible. What is needed for this?

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A balanced diet

A healthy and balanced diet is crucial for weight loss. The body is programmed to seek out and consume nutrient-rich foods. When we eat foods high in sugar, fat or salt, the brain produces dopamine, a neurotransmitter associated with pleasure and reward. This can lead to overeating and weight gain.

Conversely, eating fruits, vegetables and lean protein regulates hunger hormones. For example, foods rich in fiber, such as vegetables and whole grain products, help you feel full longer, reducing the likelihood of hyperphagia.

Foods high in protein speed up metabolism and preserve muscle mass. This is important for long-term weight control. Also try to reduce portion sizes. Use small plates and eat slowly so your brain registers when you are satiated.

Interval fasting

This refers to popular diet strategies that involve alternating periods of eating and fasting. When blood sugar levels drop, it triggers the release of the hormone glucagon, which helps break down stored fat in the body, using it for energy. The process described is called lipolysis.

The most popular forms of interval fasting are:

1. The 16/8 method involves not eating for 16 hours and eating during an eight-hour window, consuming all of the day’s calories. During the fasting period, the body should receive no calories. Only water, black coffee or tea.

2. The 5:2 method involves restricting calorie intake for two days, during which the diet should correspond to 500-600 calories per day. This is usually two meals. For example, you may eat a small breakfast and dinner and fast the rest of the day.

The other five days, you eat regular healthy food without any restrictions. This is believed to help you lose weight and improve your overall health by creating a calorie deficit during the two days of fasting.

Both weight loss methods require the approval of a nutritionist.

Vesi

Maintaining a water balance helps digestion, metabolism and brain function. The link between hydrating the body and losing pounds is because fluid affects the brain and the mechanisms that regulate appetite.

Even mild dehydration leads to negative effects on cognition, mood, and energy levels. A deficit of water in the body can also affect the hypothalamus, which plays a crucial role in regulating appetite and metabolism. Optimal hydration imparts a sense of satiety, promoting balanced weight loss.

Nutritional supplements for weight loss

Diet and exercise are the most effective ways in the fight against excess pounds, but there are natural nutritional supplements that accelerate this process. Before using them, consulting a doctor is mandatory.

Green tea extract. Caffeine and catechins increase the activity of the sympathetic nervous system, stimulating the release of norepinephrine. This increases energy expenditure and promotes fat burning by activating enzymes that break down accumulated deposits.

Protein Powder. It contains amino acids necessary for muscle growth and repair. As a result, it stimulates the release of hormones that reduce appetite and increase satiety. It also increases thermogenesis, which is the process of burning calories to produce heat, which speeds up metabolism and promotes weight loss. It also helps maintain muscle mass while losing weight, which is important for keeping your metabolism high and preventing you from gaining pounds again.

L-carnitine. This amino acid plays a key role in fat metabolism. It helps transport fatty acids into the mitochondria of cells where they can be used for energy. Also reduces fatigue during exercise.

Treatments

LES Art Resort Spa Manager

We all realize that in a short period of time it is not possible to reduce volumes effectively. Only a complex of “time + nutrition + sports + care procedures” gives results in this matter. Remember that looking good is not equal to “being thin”: elastic clean skin in tone and good complexion add any woman’s self-confidence.

To tone up your body, get rid of puffiness and a few extra pounds, there are five effective treatments.

Thermal detoxification. The combination of thermal water, essential oils and extracts of noble algae allow the skin to cleanse itself of toxins and toxins accumulated during life in the metropolis.
Scrubbing. This method makes the skin firmer and tighter, helps to fight laxity and stretch marks. It also has a massage effect, improving blood circulation.
Wraps to restore and improve skin elasticity. Effectively correct the figure, remove swelling and manifestations of cellulite. As a result – normalizes the work of lymph flow, eliminates toxins, toxins and excess fluid.
Balneo” program based on mineral waters. The procedure uses means that have a beneficial effect on the whole body, optimize metabolic processes and mineral balance.

Aroma baths with micronized algae. High temperature water opens pores, and the rich composition of useful vitamins in the liquid leads to strong sweating. As a result, fat and excess water are quickly gone.

Sport

Sportmaster PRO ekspert

In order to get in shape, it is enough to add a pleasant activity to your schedule: walks in the park, swimming pool, cycling, jogging, team games, dancing, etc. The key is to make time for it on a regular basis.

Even light daily exercises like a morning warm-up can work wonders. If you include serious regular cardio exercises, positive bodily transformations are guaranteed. Such exercises speed up metabolism, normalize blood pressure, promote rapid calorie burning, strengthen muscles, including myocardium, improving the cardiovascular system.

To cardio workouts, add strength exercises aimed at working out localized areas:

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kükid;
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tõmbed;
work with dumbbells.

How much weight can you lose in 10 days?

There is no universal answer. Much depends on the peculiarities of the metabolism and the athlete’s preparedness for physical exertion. However, it should be understood that for 10 days without harm to health to achieve significant results will not be possible. Yes, the body will become a little tighter, excess water and part of the stored carbohydrates will go away.

Serious weight loss will take much longer. At the same time, the transition to a healthy lifestyle, even for such a short period of time will help normalize sleep, improve skin condition, get rid of stress and digestive problems. This is definitely a good start to working on your dream body.