Losing 10 kg per month is real. To do this, you need to choose the ingredients for your next program - diet, exercise, water regime, fat burning procedures or all at once. You will need to go to the end and follow all the instructions exactly. And only then, the results will be indicative.
Is it possible to lose 10 kg per month
The final results of weight loss depend entirely on the person. If you stubbornly entered the sport for a month, followed a diet plan, 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 work hard to lose ten pounds in 30 days. And for this reason, she needs to design a daily weight loss schedule and follow it closely.
left slightly easier for men in this regard, their body does not undergo 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 to lose weight fast: pills, special teas, surgical methods (liposuction, etc. ), hunger strikes, muscle stimulation tools (butterflies, belts) and much more. But we will focus on the safest and most effective:
- diet;
- exercise;
- coil;
All of these methods are suitable for both men and women. They help to lose 10 kg per month quickly, effectively and without major damage to health. Let’s examine 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, then you should not overdo it with solid diets and arrange a month-long hunger strike - all this will be harmful.
Choosing a diet
If a person is a little over 10 kg overweight, then strict, extreme and food-restricted diets are more suitable for him, as these indicators are not obese and the kilograms will slowly disappear. Recommended diets include:
- "Strict diet".
- The Kimskin Diet.
- Diet Model.
- Cucumber diet.
- Buckwheat diet.
- Diet with Kefir.
If a person has more than 15 extra pounds, then weight loss can go faster and here it is important to choose a more comfortable diet, including a variety of dietary products. Recommended diets include:
- Diet minus dinner.
- "Salt / Sugar Diet" (see Japanese Salt Diet).
- Favorite diet.
- "Vegetarian diet".
- "Diet 5 tablespoons. "
- "Saved diet".
Menu for weight loss for 10 kg per month
To adapt to the right food, you need to remember the important points: all foods are either boiled or cooked.
fatty meats, and even more smoked. The same goes for fish. We only get vegetable oil for the salad. You can add herbal spices to your food to enhance the flavor.
Monday
- Breakfast: oatmeal, boil in water; fresh berries; tea
- Lunch: salad with any 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; manaferrat
- Lunch: grilled or raw vegetables; boiled or steamed salmon; rice and zier.
- Afternoon snack: cottage cheese, sweet pepper, tomato.
- Dinner: vegetable omelette; vegetable mix, preferably raw.
Wednesday
- Breakfast: apples; oatmeal, boiled in water.
- Lunch: any vegetable soup without potatoes.
- Afternoon snack: milk; cottage cheese; manaferrat
- Darka: kefir; casserole casserole, preferably without sugar.
Thursday
- Breakfast: muesli; fresh berries, you can get frozen but not canned; Apple
- Lunch: mushroom or vegetable soup.
- Afternoon snack: cottage cheese; a tomato.
- Dinner: boiled vegetables; boiled chicken; kefir
Friday
- Breakfast: boiled eggs; cucumber; avocado; Piper zile.
- Lunch: vegetable or mushroom soup.
- Afternoon snack: fresh juice, preferably orange; dark chocolate.
- Dinner: vegetable mix; pule
Saturday
- Breakfast: oatmeal without butter; tea
- Lunch: boiled beef, you can bake; buckwheat; vegetables.
- Afternoon snack: milk; manaferrat; cottage cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: berries; muesli.
- Lunch: rice; fish other than fried; vegetables.
- Afternoon snack: fruit, fresh only; cottage cheese.
- Dinner: vegetable omelette; vegetable mixture.
The 10 kg weight loss menu is given as approximate and is recommended to be used in combination with physical exercises.
If you do not like buckwheat porridge, then simply replace it with millet or corn. Do not want to eat chicken, but without question, get 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 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, it is contraindicated for you!
Dilution Exercises
If you have the time, you can easily sign up for a gym or just go to the gym. Very important: you should exercise at least 3 times a week. If you want to lose weight fast, go to the gym every day. And what if there just is no time? Do not disappear! Exercise at home. But do them regularly and leave at least 30 minutes a day for them, ideally an hour.
Squats
The most powerful exercise to help 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 go beyond the tips of the toes.
- Keep counting 3. Get up slowly.
Do 10 of these meetings, 3-5 times a day. Increase their number every day. By the second week, you should do 30-50 sessions at a time.
Foot shaking
This exercise can be done lying down and standing, as you like.
- Lie on your side and place one hand behind your head, the other can stand on the floor.
- Raise your leg, extend as high as possible.
- Hold this for a few seconds and lower your leg.
Repeat this 10 times. Exercise should be done 3-5 times a day, gradually increasing the number of oscillations. By the second week, you should do 20-30 swings.
Board
With this exercise, not only will you lose weight, but 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 push.
- Stay for 20 seconds, it's hard. The back should not bend. You have to go straight.
You will like the result within a week. Add 5-10 seconds every day.
Press the rhythm
Actively removes fat deposits in the abdominal area.
- Lie on the floor, lock your hands in the lock and place it behind your head.
- Legs, for best effect, should be bent at the knees and slightly apart.
- Lift your head, shoulders and upper body towards the knees.
- Hold for a few seconds and drop down.
Try doing this exercise 20 times, if it does not work, then start small, increasing the rises 3-5 times a day.
The main thing is not to be lazy and do exercises every day and several times.
Exercise before meals is recommended.
Ends
The best help for weight loss is body wrapping. There are many recipes for this weight loss method, but we will try only the most effective ones.
Chocolate package
For it, we need two bars of dark chocolate or a pack of one hundred grams of cocoa, but only natural, without any additives and flavors. If it is chocolate, then you just have 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, while taking a shower, the body should be cleansed with an exfoliating agent.
- Apply hot chocolate to your problem areas, the layer should be thick.
- Wrap your body in cling film.
- Wrap yourself in 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 some other less dangerous method.
Wrapped in honey
Honey, and we only use natural honey, should be heated, but not hot. Put it on a clean, washed body and, as in the previous recipe, wrap in a film. After 30-40 minutes, rinse 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 lift the load from itself, you will feel better and lighter.
- After losing weight, you will look more refined and tidy.
- It will be possible to update your wardrobe and wear smaller clothes.
Disadvantages include:
- Stress in the body - after all, minus 10 kg per month leaves a mark on human health. At this point, it is important to monitor your condition as much as possible and, in case of deteriorating health, stop losing weight.
- If you do not keep the weight loss results, then 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 might to restore the lost pounds.
Contraindications
If you still dared and decided to lose 10 kg in a month, then know that any diet, like exercise, has its contraindications. It is not worth risking those who have health problems like:
- gout and rheumatism;
- heart disease and high blood pressure;
- underweight;
- pregnancy and breastfeeding;
- age under 18 years;
- 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:
- Do not skip meals, even if you do not like to eat.
- Be sure to drink water.
- Choose physical. charge at least 15 minutes a day.
- Go to bed early.
- Do not eat before bed.
- Work with your dietitian on diet planning.
- Better to discuss training methods (at home or at the gym) with your trainer.
- Take time to walk in the fresh air.
- When you lose weight, cancel all important trips, appointments and vacations - they can cause breakdowns.
- 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 properly or refuse to exercise, then the results will definitely not satisfy 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 yourself is to choose the right ways to lose weight and set a goal for yourself. But before that, you need to assess your state of health and abilities.