Lose weight in 10 days: is it realistic to get in shape for the New Year?

Champion’s expert wellness coach Andrei Semeshov answers the top 10 questions relevant on New Year’s Eve.

New Year is like a vacation by the sea. Everyone vitally needs to be beautiful and slim, at least in the first photos and videos. For trainers in gyms, nutritionists it is a hot time, when even those clients who will not be seen at other times line up. Of course, everyone has the same goal – to lose weight quickly and beautifully. The short answer to this question is known, I believe, even to those who ask it: “Impossible!”. But we are so organized that we believe in miracles. And we try to find loopholes, workarounds.

In this material we have collected the top 10 questions codenamed “Lose weight in 10 days” and try to answer them from the point of view of logic, physiology and common sense. Spoiler: some things are realistic and in such a short period of time.

How many pounds can I lose if I stop eating sweets?

Provided that you have enough willpower and self-control not to replace sweets with any other calories (even if they are considered to be the most what it is PP and healthy), you can count on some weight loss result. And if you add to the moratorium on sweets half an hour or an hour of walking before bed every night until New Year’s Eve, the hands on the scale can show minus 1-2 kg.
But these figures are purely individual and depend on many parameters. For example, if we are talking about the initially “heavy” case, the minus may be more. But the main thing is strict self-control. Replacing, for example, “snickers” with pasta from durum wheat is unlikely to justify your hopes. Everything decides the overall reduction of calories consumed. Then the body will make up for the shortfall also from its own fat reserves.

What type of training to choose for urgent weight loss?

Regular, systematic and reasonable. But this is poorly combined with our mission – to lose weight by the chimes. Therefore, the choice in this situation should be given to those options that will lead to the expenditure of more calories. Few people can withstand grueling workouts on a daily basis, especially if we are talking about those who all year long with sports on you. So my advice is to just walk as much as possible. For example, dedicate the entire lunch break plus another hour before bedtime to walking. And so, again, every day. If you have a subscription to a fitness center, you can use it too. For example, in two days arrange circular training on the principle of “full-body”, when in one session the muscles of the whole body are worked. The rest time between exercises can be shortened to increase intensity and calorie expenditure. But keep an eye on your heart rate and overall health. Your body will definitely respond to violence – and then there is a risk of meeting the Year of the Pig in a hospital ward. And it is unlikely to comfort you much that among the patients you will be the slimmest.

Will exercise alone help me lose weight?

No. The famous adage that abs are made in the kitchen is ruthlessly accurate. Losing weight is, of course, a complex story in which both workouts and increased household activity are important. However, nutrition is at least 80% of the overall success.

How much water should you drink to lose a couple kilos by the holidays?

To lose a couple pounds, it is more logical to simply not drink. The less fluid that comes in from the outside, the lighter you will be. It’s true that your health will be compromised. Most of the troubles, up to fatalities, in the world of fitness and bodybuilding are due to manipulations with water and salt balance. So just drink plain water, in your normal routine. There are no strict rules a la “at least three liters of water per day”. These are tricks of marketers who like to sell drinking water in half-liter bottles. Orient your thirst and try not to “clog” it with tea, juices or other liquids. Clean water is always the best choice. And by the way, you can arrange an express-diagnosis. To do this, you’ll have to look at the color of the urine. If it is light straw-colored, almost transparent, most likely with a drinking regimen you are all right. If it is dark, you should drink a glass or two.

What is the best diet to go on to lose pounds quickly and not come back?

It’s best not to go on diets. Not on any. The key to good health and well-being is a rational and balanced diet, which will ensure the intake of all the necessary micro- and macro-nutrients. If there is a need to lose extra pounds, just learn not to overeat and move more.
But I realize that this answer will not satisfy anyone. And since there is a goal, then there must necessarily find an extreme miracle diet that will help. Choose such an option, which will be easiest for you to support physically and psychologically. Just remember that any diet will be effective only if it provides energy deficit, that is, you will eat fewer calories than you spend during the day. Mono-diets (conditionally, some variation of “two glasses of kefir and half an apple) guaranteed and quickly lead to a lack of vitamins and minerals. And with a more or less prolonged adherence will provide a meeting with doctors.

Will I lose weight if I completely eliminate carbohydrates?

If you just completely eliminate carbohydrates and do not start eating more fats and protein, of course you will lose weight. The basic principle of calorie reduction will work. The bonus of “no-carb” is rapid weight loss. But you should not be seduced that you lose weight so rapidly. Carbohydrates in our body are converted into glycogen, which is accumulated in the muscles. It is believed that 1 gram of glycogen retains 3 grams of water. If you remove carbohydrates from the food, the body “eats” the reserve from the muscles and unnecessary water is removed. This is how you get a quick minus on the scale. Among the disadvantages of carbohydrate-free diets – lethargy, weakness, especially in the first days, sluggishness of reactions.

Will the gluten-free diet help?

For celiac disease patients, it will not only help them, it will save their lives. For everyone else, the refusal from gluten will lead to weight loss only if the principle of “eat less – move more” is observed.

How to lose weight quickly, so that the skin also remains in tone?

It depends on what is meant by the term “toned”. The skin is not an organ that is able to contract. This property in our body is endowed with muscle tissue. Healthy skin is a consequence of a correct and balanced diet, which will contain all vitamins and minerals in sufficient proportions.

What if I only eat energy bars and protein drinks?

Those who have read this far will probably give the right answer themselves – it all depends on the total calories. For example, a standard protein fitness bar is about 350-370 calories per hundred grams. For comparison, in “snickers” it will be a little less than 500 Kcal. A portion of powdered protein is 120-140 kcal. If you eat fewer calories from bars and shakes than you usually get with meals, your weight will decrease. Feel good, though, too.

Overall, I like my body, but I need to get a little bit off my belly and sides. How can I do it faster?

Competent answer, including the exact timing, taking into account the rehabilitation period, will give a plastic surgeon.