Losing 10 kg a month is real. To do this, you need to choose components for your future program - diet, exercise, water regimen, fat burning procedure, or all at once. You must go to the end and follow all instructions strictly. And only with that, the result will be a clue.
Is it possible to lose 10 kg a month
The end result of losing weight depends entirely on the person. If you are stubborn to exercise for a month, follow a diet diet, follow all the rules and recommendations, then in a month You can lose weight up to 10 kg (+/- 3 kg). Such results may occur for both men and women.
A woman has to work hard to lose ten kilograms in 30 days. Therefore, she needs to compile a daily weight loss schedule and follow it strictly.
It is easier for men in this case, their bodies do not undergo hormonal changes, so it is not difficult to lose extra pounds in a month, plus everything will strengthen muscles and the figure will be athletic.
There are many options to lose weight fast: pills, special teas, surgical methods (liposuction, etc. ), hunger attacks, muscle stimulants (butterflies, belts) and more. But we will focus on the safest and most effective:
- diet;
- exercise;
- balut;
All of these methods are suitable for both men and women. They help to lose 10 kg a month quickly, effectively and without endangering health. Let’s consider it in more detail below.
Diet
Dietary choices are based on individual preferences and health. Even if his body is strong, you can’t spend it on a strict diet and arrange a hunger strike for a month - all this will only be detrimental.
Choosing a diet
If a person weighs more than 10 kg, then a strict, extreme and restricted diet is more suitable for him, as these indicators are not fat and kilograms will be lost slowly. Recommended diets include:
- "A strict diet. "
- Diet Kimskin.
- Diet Model.
- Cucumber Diet.
- Diet Room.
- Diet Kefir.
If a person has more than 15 extra pounds, then weight loss can increase faster and here it is important to choose a more comfortable diet, including a variety of food products. Recommended diets include:
- Diet minus dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite Diet.
- "Vegetarian Diet".
- "Diet 5 tablespoons. "
- "Keeping a diet. "
Menu for weight loss of 10 kg per month
To adjust to proper nutrition, you need to remember one important thing: all foods are boiled or baked.
fatty meat, and even more so smoking. The same goes for fish. We only take vegetable oil for salads. You can add herbal spices to your food to enhance the taste.
Monday
- Breakfast: oatmeal, boiled in water; fresh berries; the.
- Lunch: fresh vegetable salad; soba rebus.
- Afternoon snacks: fruit other than bananas; the.
- Dinner: boiled chicken, can be replaced with turkey or beef.
Tuesday
- Breakfast: low -fat cottage cheese; the; berries.
- Lunch: grilled or raw vegetables; boiled or steamed salmon; boiled rice.
- Afternoon snacks: cottage cheese, sweet peppers, tomatoes.
- Dinner: omelet with vegetables; a mixture of vegetables, preferably raw.
Wednesday
- Breakfast: apples; oatmeal, boiled in water.
- Lunch: vegetable soup without potatoes.
- Afternoon snacks: milk; cottage cheese; berries.
- Dinner: kefir; cottage cheese casserole, preferably without sugar.
Thursday
- Breakfast: muesli; fresh berries, you can take frozen, but not canned; Apple.
- Lunch: mushroom or vegetable soup.
- Afternoon snacks: cottage cheese; tomato.
- Dinner: boiled vegetables; boiled chicken; kefir.
Friday
- Breakfast: boiled eggs; cucumber; avocado; Bell pepper.
- Lunch: vegetable or mushroom soup.
- Afternoon snacks: fresh juice, preferably orange; dark chocolate.
- Dinner: vegetable mix; chicken.
Saturday
- Breakfast: oatmeal without butter; the.
- Lunch: boiled beef, you can roast; room; vegetables.
- Afternoon snacks: milk; berries; cottage cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: berries; muesli.
- Lunch: rice; fish other than fried; vegetables.
- Afternoon snacks: fruit, only fresh; cottage cheese.
- Dinner: omelet with vegetables; a mixture of vegetables.
The menu for 10 kg loss is given as an arrangement and it is recommended to use it in combination with physical training.
If you don't like buckwheat porridge, then replace it with millet or corn. Don’t want to eat chicken, but no question, take beef or turkey. The same goes for vegetables, they can be added to the diet menu to your liking.
Mod air
Yes, water also helps to lose weight. Make it a rule to drink water before meals, but not afterwards.
And you will notice that you have started to lose those extra pounds. But this only applies to water. Tea, coffee, compote, liquid juices, but only water can help lose weight. It must be drunk a day, at least 2 liters.
Be careful! If you have heart or kidney problems, then you better refrain from this method, this is a contraindication for you!
Slimming Exercises
If you have the time, you can sign up to get fitness or go to the gym easily. Very important: you need to train at least 3 times a week. If you want to lose weight fast, go to the gym every day. And what to do if there is no time? Do not give up! Exercise at home. But do it regularly and set aside at least 30 minutes a day for them, ideally an hour.
Squats
The most intense exercise to help you lose fat.
- Stand up straight. Legs slightly wider than shoulders.
- Take a deep breath, then inhale and sit up. Just so that the knees do not extend beyond the tips of the toes.
- Hold Count 3. Stand slowly.
Do 10 of these squats, 3-5 times a day. Increase their number every day. By the second week, you must do 30-50 squats at a time.
Foot Swing
This exercise can be done while lying down and standing, which you want.
- Lie on your side and place one hand behind your head, the other can lie on the floor.
- Lift your legs up, extend them as high as possible.
- Hold this for a moment and lower your legs down.
Repeat this 10 times. Exercise should be done 3-5 times a day, gradually increasing the number of swings. By the second week, you should be doing 20-30 swings.
Board
With this exercise, you will not only lose weight, but your body will acquire the harmony of the sport.
- You need to lie on the floor while your stomach goes down.
- Lift your torso up, leaning on your arms outstretched, as if you want to do push-ups.
- Hold for 20 seconds, hard. The back must not be bent. You have to straighten straight.
The results will delight you in a week. Add 5-10 seconds each day.
Press swing
Actively eliminates fat storage in the abdominal area.
- Lie on the floor, close your hands on the locks and place them behind your head.
- The legs, for best effect, should be bent at the knees and slightly apart.
- Lift the head, shoulders and upper body towards the knees.
- Hold for a while and fall down.
Try doing this exercise 20 times, if it doesn't work, start small, increase the lift 3-5 times a day.
The main thing is not to be lazy and do exercise every day and several times.
Exercise before meals is recommended.
Wrap
The best help to lose weight is to wrap the body. There are many recipes for this weight loss method, but we will only try the most effective.
Brown wrap
For that, we need two sticks of dark chocolate or a packet of a hundred grams of cocoa, but only natural, without additives and flavors. If it’s chocolate, you just need to melt it in a steam bath. If cocoa, then it should be diluted with warm water.
- Take a shower, dry your body well with a towel. Ideally, during the bath, the body must be rubbed with any exfoliating agent.
- Apply warm chocolate to the problem area, the layer should be thick.
- Wrap the body with cling film.
- Wrap yourself in something warm, a scarf or blanket.
- After an hour, rinse everything with cold water.
Watch out! If you’re allergic to cocoa or chocolate, don’t pack under any circumstances! It is better to choose other methods that are not harmful.
Honey wrap
Honey, and we only use natural honey, needs to be heated, but not hot. Apply on a clean and washed body and, as in the previous recipe, wrap yourself with film. After 30-40 minutes, wash with warm water.
Advantages and disadvantages of losing 10 kg per month
The following criteria can be associated with positive aspects of weight loss:
- After getting rid of the extra 10 kg, the body will release its own load, you will feel better and lighter.
- After losing weight, you will look neater and tidier.
- Updating your wardrobe and wearing smaller clothes is possible.
Disadvantages include:
- Stress on the body - however, minus 10 kg per month leaves an impact on human health. At this time, it is important to monitor your condition as much as possible and, in the event of a deterioration in health, stop losing weight.
- If you do not maintain the weight loss results, then the weight can go down quickly. The reason is that this weight loss is very fast, and after that, your body will try as hard as it can to recover the lost kilograms.
Contraindications
If you are still brave and decide to lose 10 kg in a month, then know that any diet, such as exercise, has contraindications. No need to take risks for those with health problems such as:
- gout and rheumatism;
- heart disease and high blood pressure;
- underweight;
- pregnancy and lactation;
- under the age of 18;
- age after 50 years;
- diabetes;
- low pressure resistance;
- oncology;
- presence of chronic disease;
- digestive problems.
Suggestions
To successfully lose 10 kg of weight per month, consider the following tips:
- Don't miss a meal, even if you don't want to eat.
- Be sure to drink water.
- Select physical. load at least 15 minutes a day.
- Go to bed early.
- Don't eat before bed.
- Work with your dietitian to plan a diet.
- It is better to discuss training methods (at home or in the gym) with the coach.
- Take time to walk in the fresh air.
- While losing weight, cancel all important trips, meetings and vacations - it can cause damage.
- To keep your workout fun and fast, we recommend playing music.
Remember this tip, and it's easy for you to lose 10 kg in a month. If you stop eating properly or refuse to exercise, the results will definitely not please you.
To summarize: if you want it badly, you can achieve a lot. The same goes for weight loss. There is no perfect diet, the main thing for you is to choose the right way to lose weight and set goals for yourself. But before that, you need to assess your condition and health capabilities.