Losing 10 kg per month is real. To do this, you need to choose the components for your future program: diet, exercise, water regime, fat burning procedures or all at once. You will have to go to the end and strictly follow all instructions. And only then will the results be indicative.
It is possible to lose 10 kg per month
The final results of weight loss are completely dependent on the person. If you stubbornly play sports for a month, followed a dietary diet, followed all the rules and recommendations, then in a month you can lose weight up to 10 kg (+/- 3 kg). Such results are possible for both men and women.
A woman will have to strive to lose ten pounds in 30 days. And therefore, she needs to come up with a daily weight loss program and strictly follow it.
It is a little easier for men in this regard, their body is not subject to hormonal changes, so it will not be difficult to get rid of extra pounds within a month, plus everything will strengthen the muscles and figureit will become athletic.
There are many options to lose weight quickly: pills, special herbal teas, surgical methods (liposuction, etc. ), hunger strikes, gadgets to stimulate muscles (butterflies, belts) and much more. But we will focus on the safest and most effective:
- diets;
- exercise;
- wraps;
All of these methods are suitable for both men and women. They help to lose 10 kg per month quickly, effectively and without serious harm to health. Let's consider them in more detail below.
Diets
The choice of diet is based on the preferences and health of the individual. Even if the body is strong, you should not exhaust it with strict diets and organize a month-long hunger strike - all this will only be harmful.
Choosing a diet
If a person is overweight a little more than 10 kg, then strict, extreme and limited nutritional diets are more suitable for him, since these indicators are not obese, and kilograms will slowly go away. Recommended diets include:
- "Strict diet".
- Kimskin's diet.
- Model diet.
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person is more than 15 pounds more, weight loss can go faster and here it is important to choose a more comfortable diet, including a variety of diet products. Recommended diets include:
- Diet minus dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite diet.
- "Vegetarian diet".
- "Diet 5 tablespoons".
- "Saving diet".
Menu to lose weight for 10 kg per month
To adapt to proper nutrition, you need to remember the important points: all food is boiled or cooked.
fatty meat, and even more so smoked. The same goes for fish. We take only vegetable oil for the salad. You can add herbal spices to your food to enhance its taste.
Monday
- Breakfast: oatmeal, boil in water; fresh berries; you.
- Lunch: salad of any fresh vegetables; boiled buckwheat.
- Afternoon snack: fruit other than bananas; you.
- Dinner: boiled chicken, can be substituted with turkey or veal.
Tuesday
- Breakfast: low fat cottage cheese; you; berries.
- Lunch: grilled or raw vegetables; boiled or steamed salmon; boiled rice.
- Afternoon snack: ricotta, sweet pepper, tomato.
- Dinner: omelette with vegetables; vegetable mix, preferably raw.
Wednesday
- Breakfast: apple; oatmeal, boiled in water.
- Lunch: any vegetable soup without potatoes.
- Afternoon snack: milk; milk flakes; berries.
- Dinner: kefir; cottage cheese casserole, preferably without sugar.
Thursday
- Breakfast: muesli; fresh berries, you can take them frozen, but not canned; Apple.
- Lunch: mushroom or vegetable soup.
- Afternoon snack: ricotta; a tomato.
- Dinner: stewed vegetables; boiled chicken; kefir.
Friday
- Breakfast: boiled egg; cucumber; avocado; Sweet pepper.
- Lunch: vegetable or mushroom soup.
- Afternoon snack: fresh juice, preferably orange; dark chocolate.
- Dinner: mix of vegetables; chicken.
Saturday
- Breakfast: oatmeal without butter; you.
- Lunch: boiled beef, you can cook; buckwheat; vegetables.
- Afternoon snack: milk; berries; milk flakes.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: berries; muesli.
- Lunch: rice; fish other than fried fish; vegetables.
- Afternoon snack: fruit, only fresh; milk flakes.
- Dinner: omelette with vegetables; vegetable mix.
The menu for the loss of 10 kg is provided in an approximate way and it is recommended to use it in conjunction with physical exercises.
If you don't like buckwheat porridge, simply replace it with millet or corn. I don't want to eat chicken, but definitely get veal or turkey. The same goes for vegetables, they can be added to the diet menu to your liking.
Water mode
Yes, water also helps you lose weight. Make it a rule to drink water before meals, but not after.
And you will notice that you have started to lose those extra pounds. But this only applies to water. Tea, coffee, compotes, juices are liquid, but only water helps fight weight. It should be drunk a day, at least 2 liters.
Be careful! If you have heart or kidney problems, it is better to refrain from this method, it is contraindicated for you!
Slimming exercises
If you have the time, you can easily sign up for some fitness or just hit the gym. 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 simply no time? Don't despair! Exercise at home. But do them regularly and set aside at least 30 minutes a day for them, ideally an hour.
Squat
The most powerful exercise to help you lose fat.
- Stand straight. Legs slightly wider than shoulders.
- Take a deep breath, then exhale and sit down. Just so that the knees do not go beyond the tips of the toes.
- Hold on 3. Get up slowly.
Do 10 of these squats, 3-5 times a day. Increase their number every day. By the second week, you should be doing 30-50 squats at a time.
Swing of the legs
This exercise can be performed while lying down and standing, as you like.
- Lie on your side and put one hand behind your head, the other can rest on the floor.
- Lift your leg, extend it as high as possible.
- Hold it down for a few seconds and lower your leg.
Repeat 10 times. Exercise should be performed 3-5 times a day, gradually increasing the number of swings. By the second week, you should be doing 20-30 swings.
Plank
With this exercise you will not only lose weight, but your body will acquire athletic harmony.
- You must lie on the floor with your stomach down.
- Lift your torso, leaning on your outstretched arms, as if you want to do pushups.
- Hold for 20 seconds, it's hard. The back shouldn't bend. You should straighten up.
You will like the result in a week. Add 5-10 seconds every day.
Press swing
Actively removes fat deposits in the abdominal area.
- Lie on the floor, put your hands in the lock and put them behind your head.
- The legs should be bent at the knees and slightly apart for the best effect.
- Raise your head, shoulders and upper body towards your knees.
- Hold for a few seconds and go back.
Try this exercise 20 times, if it doesn't work, start small, increasing the lifts 3-5 times a day.
The main thing is not to be lazy and do the exercises every day and over again.
It is recommended to exercise before meals.
Wraps
The best weight loss aid is the body bandage. There are many recipes for this method of losing weight, but we will try only the most effective ones.
Chocolate wrap
For this you need two dark chocolate bars or a package of one hundred grams of cocoa, but only natural, without additives and flavorings. If it's chocolate, you just have to melt it in a steam bath. If cocoa, it should be diluted with warm water.
- Take a shower, dry your body well with a towel. Ideally, during the shower, the body should be scrubbed with any exfoliating agent.
- Apply hot chocolate to problem areas, the layer should be thick.
- Wrap the body with cling film.
- Wrap yourself up with something warm, a scarf or a blanket.
- After an hour, rinse everything off with cold water.
Be careful! If you are allergic to cocoa or chocolate, do not wrap under any circumstances! It is best to choose any other less dangerous method.
Honey pack
Honey, and we only use natural honey, must be heated, but not boiling. Apply this to a clean, washed body and, just like in the previous recipe, wrap yourself in a film. After 30-40 minutes, rinse it off with warm water.
Pros and cons of losing 10 kg per month
The following criteria can be attributed to the positive aspects of weight loss:
- After shedding the extra 10 kg, the body will take off the load by itself, you will feel better and lighter.
- After losing weight, you will look more groomed and tidy.
- It will be possible to update your wardrobe and wear smaller clothes.
The disadvantages include:
- Stress for the body - after all, minus 10 kg per month leaves its mark on human health. At this time, it is important to monitor your condition as much as possible, and in case of deterioration in health, stop losing weight.
- If you don't maintain your weight loss results, your weight can come back quickly. The reason is that this weight loss is very rapid, and after it, your body will try with all its might to restore the lost kilograms.
Contraindications
If you have still dared and decided to lose 10 kg in a month, know that any diet, such as exercise, has its contraindications. Those with health problems like:
are not worth the risk- gout and rheumatism;
- heart disease and hypertension;
- underweight;
- pregnancy and lactation;
- under 18 years of age;
- age after 50 years;
- diabetes;
- low resistance to stress;
- oncology;
- the presence of chronic diseases;
- digestive problems.
Tips
For a weight loss of 10 kg per month, take note of the following tips:
- Don't skip meals, even if you don't feel like eating.
- Make sure you drink water.
- Select physical. charge at least 15 minutes a day.
- Go to bed early.
- Do not eat before going to bed.
- Work with your dietician on diet planning.
- It is best to discuss training methods (at home or in the gym) with the coach.
- Take some time to walk in the fresh air.
- When losing weight, cancel all important trips, meetings and vacations - they can cause a breakdown.
- To keep your workouts fun and fast, we recommend playing music.
Remember these tips and it will be easy for you to lose 10 kg in a month. Well, if you stop eating right or refuse to exercise, the results are definitely not going to please you.
In summary: if you want it badly, you can achieve a lot. The same goes for losing weight. There are no perfect diets, the important thing is to choose the right ways to lose weight and set a goal for yourself. But first, you need to assess the state and capabilities of your health.