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 need to go to the very end and follow all the instructions strictly. And only then, the results will be indicative.
Is it possible to lose 10 kg per month
The end results of weight loss are completely dependent on the person. If you persistently do sports for a month, follow a diet, follow all the rules and recommendations, then in one month you can lose up to 10 kg (+/- 3 kg). Such results are possible for both men and women.
The woman will have to try hard to lose ten pounds in 30 days. Therefore, she must draw up a daily schedule for weight loss and strictly follow it.
It's 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 muscles andthe figure will become athletic.
There are many opportunities for fast weight loss: pills, special teas, surgical methods (liposuction, etc. ), hunger strikes, muscle stimulating gadgets (butterflies, belts) and much more. But we will focus on the safest and most effective:
- diets;
- exercise;
- shells;
All these methods are suitable for both men and women. They help to lose 10 kg per month quickly, effectively and without serious damage to health. Let's look at them in more detail below.
Diets
The choice of diet is based on individual preferences and health. Even if the body is strong, then you should not exhaust it with hard diets and organize a month-long hunger strike - all this will only be harmful.
Choosing a diet
If a person is a little over 10 kg overweight, then strict, extreme and limited diets are more suitable for him, as these indicators are not obese and the weight will go away slowly. Recommended diets include:
- "Strict diet. " Kimkin's diet.
- Model diet.
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person has more than 15 extra pounds, then weight loss can go faster and here it is important to choose a more convenient diet that includes a variety of dietary products. Recommended diets include:
- Diet minus dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite diet.
- "Vegetarian diet".
- "Diet 5 tbsp. "
- "Gentle diet".
Weight loss menu for 10 kg per month
To adapt to proper nutrition, you need to remember important points: all food is either cooked or baked.
fatty meat and even more smoked. The same goes for fish. We take only vegetable oil for the salad. You can add herbal spices to your food to improve the taste.
Monday
- Breakfast: oatmeal, boil in water; fresh fruits; tea.
- Lunch: salad of all kinds of fresh vegetables; boiled buckwheat.
- Afternoon snack: fruits other than bananas; tea.
- Dinner: boiled chicken, can be replaced with turkey or beef.
Tuesday
- Breakfast: low-fat cottage cheese; tea; Forest fruits.
- Lunch: grilled or raw vegetables; boiled or steamed salmon; boiled rice.
- Afternoon snack: cottage cheese, sweet pepper, tomato.
- Dinner: omelet with vegetables; a mixture of vegetables, preferably raw.
Wednesday
- Breakfast: apple; oatmeal boiled in water.
- Lunch: any vegetable soup without potatoes.
- Afternoon snack: milk; cottage cheese; Forest fruits.
- Dinner: kefir; casserole with cottage cheese, preferably without sugar.
Thursday
- Breakfast: muesli; fresh fruit, you can take frozen, but not canned; Apple.
- Lunch: mushroom or vegetable soup.
- Afternoon snack: cottage cheese; tomato.
- Dinner: stewed vegetables; boiled chicken; kefir.
Friday
- Breakfast: boiled egg; cucumber; avocado; Pepper.
- Lunch: vegetable or mushroom soup.
- Afternoon snack: fresh juice, preferably orange; dark chocolate.
- Dinner: vegetable mix; chicken.
Saturday
- Breakfast: oatmeal without butter; tea.
- Lunch: boiled beef, you can roast; buckwheat; vegetables.
- Afternoon snack: milk; Forest fruits; cottage cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: fruit; muesli.
- Lunch: rice; fish other than fried; vegetables.
- Afternoon snack: fruit, fresh only; cottage cheese.
- Dinner: omelet with vegetables; vegetable mix.
The menu for weight loss of 10 kg is given approximately and it is recommended to use in combination with physical exercises.
If you don't like buckwheat porridge, just replace it with millet or corn. You do not want to eat chicken, but no doubt, take beef 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 daily, at least 2 liters.
Be careful! If you have heart or kidney problems, then it is better to refrain from this method, it is contraindicated for you!
Weight loss exercises
If you have time, you can easily sign up for a gym or just go to the gym. Very important: you should train at least 3 times a week. If you want to lose weight fast, go to the gym every day. And what if I just don't have time? Do not give up! Exercise at home. But do them regularly and set aside at least 30 minutes a day for them, ideally an hour.
squats
The most powerful exercise that helps you lose fat.
- Stand up straight. Legs slightly wider than shoulders.
- Take a deep breath, then exhale and sit down. Just so that the knees do not protrude beyond the fingertips.
- Hold for counting 3. Stand up slowly.
Do 10 of these squats, 3-5 times a day. Increase their number every day. By the second week, you should do 30-50 squats at a time.
Remove legs
This exercise can be done while lying down and standing as you wish.
- Lie on your side and place one hand behind your head and the other can rest on the floor.
- Lift your leg up, extend it as high as possible.
- Hold this for a few seconds and lower your leg.
Repeat this 10 times. The exercise should be done 3-5 times a day, gradually increasing the number of swings. By the second week you should make 20-30 swings.
Board
With this exercise you will not only lose weight, your body will gain athletic harmony.
- You should lie on the floor with your stomach down.
- Lift your torso up, leaning on your outstretched arms as if you want to do push-ups.
- Hold for 20 seconds, it's hard. The back should not bend. You have to stand up straight.
The result will make you happy in a week. Add 5-10 seconds each day.
Press the swing
Actively removes fat deposits in the abdominal area.
- Lie on the floor, lock your hands and put them behind your head.
- For the best effect, the legs should be bent at the knees and slightly apart.
- Raise your head, shoulders and upper body to your knees.
- Hold for a few seconds and fall back.
Try doing this exercise 20 times, if it doesn't work, start small by increasing the lifts 3-5 times a day.
The main thing is not to be lazy and to do the exercises daily and several times.
Exercise before meals is recommended.
Packaging
The best way to lose weight is to wrap the body. There are many recipes for this method of weight loss, but we will try only the most effective.
Chocolate foil
For it we need two bars of dark chocolate or a hundred grams of cocoa, but only natural, without any additives and flavors. If it's chocolate, then 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, while bathing, the body should be rubbed with any exfoliating agent.
- Apply hot chocolate to your problem areas, the layer should be thick.
- Wrap the body with cling film.
- Wrap yourself in something warm, a scarf or a blanket.
- After an hour, rinse everything with cold water.
Pay attention! If you are allergic to cocoa or chocolate, do not wrap under any circumstances! It is better to choose another less dangerous method.
Honey shell
Honey, and we use only natural honey, should be heated, but not hot. Apply it on a clean, washed body and, as in the previous recipe, wrap in a film. After 30-40 minutes, wash it 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:
- Once you get rid of the extra 10 kg, the body will remove the load from itself, you will feel better and lighter.
- After losing weight you will look better maintained and tidy.
- It will be possible to update your wardrobe and wear smaller clothes.
Disadvantages include:
- Stress for the body - after all, minus 10 kg per month leaves its mark on human health. At this point, it is important to monitor your condition as much as possible and in case of deteriorating health to stop losing weight.
- If you do not maintain the results of weight loss, the weight can return quickly. The reason is that this weight loss is very fast and after it your body will try its best to regain the lost weight.
Contraindications
If you still dare and decided to lose 10 kg in one month, then know that every diet, like exercise, has its contraindications. It is not worth risking those who have health problems such as:
- gout and rheumatism;
- heart disease and high blood pressure;
- underweight;
- pregnancy and lactation;
- age under 18;
- age after 50 years;
- diabetes;
- low resistance to stress;
- oncology;
- presence of chronic diseases;
- digestive problems.
Recommendations
For successful weight loss of 10 kg per month, consider the following tips:
- Don't skip meals, even if you don't feel like eating.
- Don't forget to drink water.
- Select physically. exercise for at least 15 minutes a day.
- Go to bed early.
- Don't eat at bedtime.
- Work with your dietitian on diet planning.
- It is better to discuss training methods (at home or in the gym) with the coach.
- Take time to walk in the fresh air.
- When losing weight, cancel all important trips, appointments and holidays - they can cause damage.
- To keep your workouts fun and fast, we recommend playing music.
Remember these tips and it will be easy to lose 10 kg in one month. Well, if you stop eating right or refuse to exercise, you will definitely not like the results.
To summarize: if you want it strongly, you can achieve a lot. The same goes for weight loss. There are no perfect diets, the main thing for yourself is to choose the right ways to lose weight and set a goal. But first you need to assess the state and capabilities of your health.