Losing 10 kg per month is real. To do this, you need to choose the components of your future program - diet, exercise, water regime, fat burning procedures, or all at the same time. You will have to go all the way and strictly follow all instructions. And only then will the results be indicative.
Is it possible to lose 10 kg per month
The end results of weight loss are completely up to the person. If you stubbornly played sports for a month, followed a 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 hence, she should establish a daily weight loss program and strictly follow it.
It is a little easier for men in this regard, their body is not subjected to hormonal changes, so it will not be difficult to get rid of extra pounds in a month, andeverything will strengthen the muscles and the figure will become athletic.
There are many options for losing weight fast: pills, special teas, surgical methods (liposuction, etc. ), hunger strikes, muscle stimulating gadgets (butterflies, belts) and much more. But we are going to focus on the safest and most efficient:
the- 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 take a look at 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 rigid diets and organize a month-long hunger strike - all this will only be harmful.
Choose a diet
If a person is a little more than 10 kg overweight, then strict, extreme and limited diets are more suitable for him, since these indicators are not obese, and the kilograms will slowly disappear. Recommended diets include:
- "Strict diet".
- Kimskin diet.
- Model regime.
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person is over 15 extra pounds, weight loss can be faster and it is important here to choose a more comfortable diet, including a variety of diet products. Recommended diets include:
- Diet less dinner.
- "Salt / Sugar Free Diet" (see Japanese Salt Free Diet).
- Preferred diet.
- "Vegetarian diet".
- “5 tbsp diet. ”
- “Savings plan”.
Weight loss menu for 10 kg per month
To adapt to good nutrition, you need to remember some important points: all food is boiled or baked.
fatty meat, and even smokier. The same goes for fish. We only take vegetable oil for the salad. You can add herbal spices to your food to enhance the taste.
Monday
- Breakfast: oatmeal, boil in water; fresh berries; tea.
- Lunch: salad of all fresh vegetables; boiled buckwheat.
- Afternoon snack: fruits other than bananas; tea.
- Dinner: boiled chicken, can be replaced with turkey or veal.
Tuesday
- Breakfast: low-fat cottage cheese; tea; berries.
- Lunch: grilled or raw vegetables; boiled or steamed salmon; boiled rice.
- Afternoon snack: cottage cheese, pepper, tomato.
- Dinner: vegetable omelet; mixture of vegetables, preferably raw.
Wednesday
- Breakfast: apple; oatmeal, boiled in water.
- Lunch: any vegetable soup without potatoes.
- Afternoon snack: 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 snack: cottage cheese; a tomato.
- Dinner: cooked vegetables; boiled chicken; kefir.
Friday
- Breakfast: boiled egg; cucumber; lawyer; Pepper.
- Lunch: vegetable or mushroom soup.
- Afternoon snack: fresh fruit juice, preferably orange; dark chocolate.
- Dinner: mixed vegetables; chicken.
Saturday
- Breakfast: oatmeal without butter; tea.
- Lunch: boiled beef, you can bake in the oven; buckwheat; vegetables.
- Afternoon snack: milk; berries; Cottage cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: berries; muesli.
- Lunch: rice; fish other than fried; vegetables.
- Afternoon snack: fruit, only fresh; Cottage cheese.
- Dinner: vegetable omelet; mixed vegetables.
The menu for the loss of 10 kg is given as a guide 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. You don't want to eat chicken, but no way, have veal or turkey. The same goes for vegetables, they can be added to the diet menu as you wish.
Water mode
Yes, water also helps you lose weight. Make sure you 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 per 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 a workout or just hit the gym. Very important: you must train at least 3 times a week. If you want to lose weight fast, go to the gym every day. And what if there is just no time? Do not despair! Exercise at home. But do them regularly and set aside at least 30 minutes a day, ideally an hour.
Squats
The Most Powerful Exercise To Help You Lose Fat.
- Stand up straight. Legs slightly wider than the shoulders.
- Take a deep breath, then breathe out and sit up. Only so that the knees do not go beyond the tips of the toes.
- Stick to count 3. Get up slowly.
Do 10 of these squats, 3 to 5 times a day. Increase their number every day. By week two, you should be doing 30 to 50 squats at a time.
Leg swing
This exercise can be done while lying down and standing, as desired.
- 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 this for a few seconds and lower your leg.
Repeat this operation 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 to 30 swings.
Board
With this exercise, not only will you lose weight, but your body will gain athletic harmony.
- You must lie on the floor with your stomach down.
- Lift your torso, leaning on outstretched arms, as if you wanted to do push-ups.
- Hold for 20 seconds, it's hard. The back should not bend. You should straighten up.
You will be happy with the result in a week. Add 5 to 10 seconds each day.
Press swing
Actively eliminates fatty deposits in the abdominal region.
- Lie on the ground, close your hands in the lock and place them behind your head.
- The legs, for the best effect, should be bent at the knees and slightly apart.
- Lift your head, shoulders and upper body towards your knees.
- Hold the position for a few seconds and fall back.
Try doing this exercise 20 times, if that doesn't work start small, increasing lifts 3-5 times a day.
The main thing is not to be lazy and to do the exercises daily and several times.
It is recommended to exercise before meals.
Wraps
The best weight loss aid is a body wrap. There are many recipes for this method of weight loss, but we will only try the most effective.
Chocolate wrap
For this we need two bars of dark chocolate or a pack of one hundred grams of cocoa, but only natural, without any additives or flavorings. If it is chocolate, you just need to melt it in a steam bath. If it is cocoa, it should be diluted with lukewarm water.
- Take a shower, dry your body well with a towel. Ideally, while showering, the body should be rubbed with an exfoliating agent.
- Apply hot chocolate to your problem areas, the layer should be thick.
- Wrap the body with plastic wrap.
- Wrap yourself in something warm, a scarf or a blanket.
- After an hour, rinse everything off with cold water.
Pay attention! If you are allergic to cocoa or chocolate, do not wrap in any way! It is better to choose any other less dangerous method.
Honey wrap
Honey, and we only use natural honey, should be heated, but not hot. Apply it to a clean, washed body and, as in the previous recipe, wrap in a film. After 30 to 40 minutes, wash it off with lukewarm water.
Pros and cons of losing 10 kg per month
The following criteria can be attributed to the positive aspects of weight loss:
- After eliminating the extra 10 kg, the body will relieve itself, you will feel better and lighter.
- After losing weight, you will look more groomed and groomed.
- It will be possible to update your wardrobe and wear smaller clothes.
Cons include:
- Body stress - after all, less than 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, if your health deteriorates, to stop losing weight.
- If you don't maintain the weight loss results, the weight can come back quickly. The reason is that this weight loss is very fast, and after that your body will try with all its might to restore the lost pounds.
Contraindications
If you have still dared and decided to lose 10 kg in a month, know that any diet, like exercise, has its contraindications. It is not worth risking those with health problems such as:
- gout and rheumatism;
- heart disease and high blood pressure;
- underweight;
- pregnancy and lactation;
- under 18;
- age after 50 years; diabetes
- ;
- low resistance to stress;
- oncology;
- the 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.
- Make sure you drink water.
- Select physical. charge at least 15 minutes per day.
- Go to bed early.
- Don't eat before bed.
- Work with your dietitian on planning your diet.
- It is best to discuss training methods (at home or in the gym) with the trainer.
- Take the time to walk in the great outdoors.
- When you lose weight, cancel all important trips, meetings, and vacations - they can cause an outage.
- To keep your workouts fun and fast, we recommend playing some 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, you certainly won't like the results.
To sum up: if you want it badly, you can do a lot. The same applies to weight loss. There is no perfect diet, the main thing for you is choosing the right ways to lose weight and setting a goal for yourself. But before that, you need to assess the state and capabilities of your health.