Losing 10 kg a month is real. To do this, you need to choose the components of your future program - diet, exercise, water regimen, fat burning procedures, or all at once. You will need 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 depend entirely on the person. If you obstinately play sports for a month, follow a diet, follow all the rules and recommendations, then in a month you can lose weight of up to 10 kg (+/- 3 kg). These results are possible for both men and women.
A woman will have to work hard to lose five pounds in 30 days. And therefore, she needs to draw up a daily weight loss schedule and stick to it.
It is a little easier for the man in this aspect, his body is not subject to hormonal changes, so it will not be difficult to get rid of the extra pounds in a month, in addition, everything will strengthen the muscles and the figure ifwill become athletic.
There are many options to lose weight quickly: pills, special teas, surgical methods (liposuction, etc. ), hunger strikes, muscle stimulating devices (butterflies, belts) and much more. But let's focus on what is the safest and most effective:
- diets;
- exercise;
- wraps;
All of these methods are suitable for both men and women. They help you lose 10 kg per month quickly, effectively and without serious damage to health. We will consider them in more detail below.
Diets
The choice of diet is based on the individual's preferences and health. Even if your body is strong, you shouldn't exhaust it with strict diets and schedule a month-long hunger strike - all of which will only be harmful.
Choosing a diet
If a person is just over 10 kg overweight, then strict, extreme and limited nutritional diets are more suitable for him, as these indicators are not obese and the pounds will pass slowly. Recommended diets include:
- "Restricted diet. "
- Kimskin's diet. Diet model
- .
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person is over 7 kilos more, weight loss can be faster and here it is important to choose a more comfortable diet, including a variety of diet products. Recommended diets include:
- Diet without dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite diet.
- "Vegetarian Diet".
- "Diet 5 tablespoons. "
- "Economic diet. "
Menu for weight loss of 10 kg per month
To adapt to proper nutrition, you need to remember important points: all foods are boiled or roasted.
greasy and even more smoked meat. The same goes for fish. We only take vegetable oil for the salad. You can add herbal spices to your food to enhance the flavor.
Monday
- Breakfast: oats, boil in water; Fresh blackberries; tea.
- Lunch: salad of any fresh vegetables; boiled buckwheat.
- Afternoon snack: fruits, except bananas; tea.
- Dinner: cooked chicken, which can be substituted for turkey or veal.
Tuesday
- Breakfast: low fat cottage cheese; tea; berries.
- Lunch: grilled or raw vegetables; cooked or steamed salmon; cooked rice.
- Afternoon snack: cottage cheese, peppers, tomatoes.
- Dinner: omelet with vegetables; mixture of vegetables, preferably raw.
Wednesday
- Breakfast: apple; oats boiled in water.
- Lunch: any vegetable soup without potatoes.
- Afternoon snack: milk; cottage cheese; berries.
- Dinner: kefir; cottage cheese casserole, preferably unsweetened.
Thursday
- Breakfast: muesli; fresh fruits, you can take frozen, but not canned; Apple.
- Lunch: mushroom or vegetable soup.
- Afternoon snack: cottage cheese; a tomato.
- Dinner: cooked vegetables; cooked chicken; kefir.
Friday
- Breakfast: boiled egg; cucumber; avocado; Bell pepper.
- Lunch: vegetable or mushroom soup.
- Afternoon snack: natural juice, preferably orange; dark chocolate.
- Dinner: mix of vegetables; chicken.
Saturday
- Breakfast: oats without butter; tea.
- Lunch: cooked meat, you can bake; buckwheat; vegetables.
- Afternoon snack: milk; berries; cottage cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: red fruits; muesli.
- Lunch: rice; non-fried fish; vegetables.
- Afternoon snack: fruit, only fresh; cottage cheese.
- Dinner: omelet with vegetables; vegetable mix.
The menu for the loss of 10 kg is given in an approximate way and it is recommended to use it in combination with physical exercises.
If you don't like buckwheat porridge, just replace it with millet or corn. I don't want to eat chicken, but definitely take veal or turkey. The same applies to vegetables, they can be added to the dietary menu to your taste.
Water Mode
Yes, water also helps you lose weight. Make it a rule to drink water before meals, but not afterwards.
And you will notice that you started to lose those extra pounds. But that only applies to water. Tea, coffee, jams, juices are liquid, but only water helps to fight weight. It should be drunk daily, at least 2 liters.
Be careful! If you have heart or kidney problems, then it is better to refrain from this method, as it is contraindicated for you!
Slimming exercises
If you have time, you can easily sign up for exercise or just go to the gym. Very important: you need to train at least 3 times a week. If you want to lose weight quickly, go to the gym every day. And what to do if there is simply no time? Do not freak out! Exercise at home. But do them regularly and set aside at least 30 minutes a day for them, preferably an hour.
Squat
The most powerful exercise to help you lose fat.
- Stay straight. Legs slightly wider than the shoulders.
- Take a deep breath, exhale and sit down. Just so that the knees do not go beyond the tips of the toes.
- Wait to count 3. Get up slowly.
Do 10 of these squats, 3 to 5 times a day. Increase your number every day. In the second week, you should be doing 30-50 squats at a time.
Leg swing
This exercise can be done lying and standing, as you wish.
- Lie on your side and place one hand behind your head, the other can rest on the floor.
- Lift your leg, extend it as high as possible.
- Hold for a few seconds and lower your leg.
Repeat 10 times. The exercise should be done 3 to 5 times a day, gradually increasing the number of swings. In the second week, you should be doing 20 to 30 swings.
Board
With this exercise, you will not only lose weight, but your body will acquire athletic harmony.
- You need to lie on the floor with your stomach down.
- Lift your torso, leaning on your outstretched arms, as if you want to do push-ups.
- Hold for 20 seconds, it's difficult. The back must not bend. You must straighten up.
The result will please you in a week. Add 5-10 seconds every day.
Press swing
Actively removes fat deposits in the abdominal region.
- Lie on the floor, close your hands in the lock and place them behind your head.
- The legs, for the best effect, should be bent at the knee and slightly apart.
- Lift your head, shoulders and upper body towards your knees.
- Hold for a few seconds and fall again.
Try this exercise 20 times, if it doesn't work, start slowly, increasing your withdrawals 3-5 times a day.
The main thing is not to be lazy and do the exercises daily and several times.
Exercise is recommended before meals.
Wraps
The best help to lose weight is body involvement. There are many recipes for this method of losing weight, but we will try only the most effective ones.
Chocolate packaging
For this, we need two bars of dark chocolate or a package of one hundred grams of cocoa, but only natural, without additives and flavors. If it's chocolate, just melt it in a steam bath. If cocoa, then it must be diluted with warm water.
- Take a shower, dry your body well with a towel. Ideally, during the bath, the body should be scrubbed with any exfoliating agent.
- Apply hot chocolate to the problem areas, the layer must be thick.
- Wrap the body with plastic wrap.
- Wrap yourself with something warm, a scarf or blanket.
- After an hour, rinse everything with cold water.
Pay attention! If you are allergic to cocoa or chocolate, do not wrap it under any circumstances! It is better to choose any other less dangerous method.
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 in a film. After 30-40 minutes, wash with warm water.
Pros and cons of losing 10 kg a month
The following criteria can be attributed to the positive aspects of weight loss:
- Having got rid of the extra 10 kg, the body will relieve itself, you will feel better and lighter.
- After losing weight, you will have a better looking and organized look.
- It will be possible to update your wardrobe and wear smaller clothes.
The disadvantages include:
- Stress for the body - after all, 10 kg less per month leaves its mark on human health. At this point, it is important to monitor your condition as much as possible and, in the event of worsening health, stop losing weight.
- If you do not maintain the weight loss results, the weight can return quickly. The reason is that this weight loss is very fast and, after that, your body will try with all its strength to restore the lost pounds.
Contraindications
If you still dared and decided to lose 10 kg in a month, know that any diet, such as exercise, has its contraindications. There is no point in risking those with health problems like:
- gout and rheumatism;
- heart disease and hypertension;
- underweight;
- pregnancy and breastfeeding;
- age under 18;
- age after 50 years; diabetes
- ;
- low resistance to stress;
- oncology;
- the presence of chronic diseases;
- digestive problems.
Recommendations
For a successful weight loss of 10 kg per month, note 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.
- Don't eat before you sleep.
- Work with your nutritionist to plan your diet.
- It is best to discuss training methods (at home or at the gym) with the trainer.
- Take time to walk outdoors.
- When losing weight, cancel all important trips, meetings and holidays - 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.
To summarize: if you want a lot, you can achieve a lot. The same applies to weight loss. There are no perfect diets, the main thing for you is to choose the right ways to lose weight and set a goal for yourself. But before that, you need to assess the state and capabilities of your health.