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 very end and strictly follow all the instructions. And only then, the results will be indicative.
Can you lose 10 kg per month
The final results of weight loss depend entirely on the person. If you have been stubbornly doing sports for a month, following a diet, following all the rules and recommendations, then you can lose up to 10 kg (+/- 3 kg) in a month. Such results are possible for both men and women.
A woman will have to work hard to lose ten pounds in 30 days. Therefore, she should compile a daily weight loss schedule and strictly follow it.
In this regard, men are a little lighter, 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 and the figure will become athletic.
There are many options for fast weight loss: pills, special teas, surgical methods (liposuction, etc. ), hunger strikes, devices that stimulate muscles (butterflies, belts) and much more. But we will focus on the safest and most effective:
- child;
- exercise;
- wraps;
All these methods are suitable for both men and women. They help to lose 10 kg per month quickly, efficiently and without serious damage to health. Let's look at them in more detail below.
Diet
The choice of diet is based on the preferences and health of the individual. Even if the body is strong, then you should not exhaust it with rigid diets and arrange a one-month hunger strike - all this will only be harmful.
Diet Selection
If a person is a little over 10 kg overweight, then a strict, extreme and limited diet is more appropriate for him, because these indicators are not overweight and the kilos will slowly disappear. The recommended diet includes:
- "Strict diet. "
- Kim's diet.
- Diet model.
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person is over 15 pounds overweight, weight loss can go faster and here it is important to choose a more comfortable diet, including a variety of diet products. The recommended diet includes:
- Diet minus dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite diet.
- "Vegetarian diet".
- "Diet 5 tablespoons. "
- "Thrifty diet. "
10 kg per month weight loss menu
To adjust to a proper diet, you need to remember important items: all food is either cooked or baked.
fatty meat, and even more smoked. The same goes for fish. For salad we take only vegetable oil. You can add herbal spices to your food to improve the taste.
Monday
- Breakfast: oatmeal, cook in water; fresh berries; tea.
- Lunch: salad of any 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; cooked or steamed salmon; cooked rice.
- Afternoon snack: cottage cheese, sweet pepper, tomato.
- Dinner: omelette 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; berries.
- Dinner: kefir; casserole of fresh cheese, preferably sugar-free.
Thursday
- Breakfast: muesli; fresh berries, 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; Paprika.
- 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 bake; 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, fresh only; cottage cheese.
- Dinner: omelette with vegetables; a mixture of vegetables.
The menu for losing 10 kg is given approximately and it is recommended to use it in combination with physical exercises.
If you don't like buckwheat porridge, simply replace it with millet or corn. You don’t want to eat chicken, but no doubt, take veal or turkey. The same goes for vegetables, which 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 extra pounds. But this only applies to water. Tea, coffee, compotes, juices are liquid, but only water helps in the fight against weight. It must 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!
Weight loss exercises
If you have the time, you can easily sign up for fitness or just go to 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 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.
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 your knees don’t cross your fingertips.
- Stick to counting 3. Get up slowly.
Do 10 such 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.
Foot swing
You can perform this exercise 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.
- Raise your leg, stretch it as far as possible.
- Hold this for a few seconds and lower your leg down.
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 do 20-30 swings.
Board
With this exercise you will not only lose weight, your body will gain athletic harmony.
- You have to lie on the floor belly 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. It should straighten upright.
You'll like the result in a week. Add 5-10 seconds each day.
Press swing
Actively removes fat deposits in the abdominal area.
- Lie on the floor, lock your hands in the lock and place them behind your head.
- Legs, for best effect, 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 go down.
Try this exercise 20 times, if it fails, 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 several times.
Exercise before meals is recommended.
Covers
The best way to lose weight is to wrap your body. There are many recipes for this way of losing weight, but we will try only the most effective ones.
Chocolate coating
For this we need two bars of dark chocolate or a pack of cocoa of one hundred grams, but only naturally, without any additives and flavors. If it’s chocolate, then you just need to melt it in a steam bath. If it is 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 any exfoliating agent.
- Apply hot chocolate to problem areas, the layer should be thick.
- Wrap the body in 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 any other less dangerous method.
Honey wrap
Honey, and we use only natural honey, needs to be heated, but not hot. Apply it on a clean, washed body and, as in the previous recipe, wrap it in a film. After 30-40 minutes, rinse it with warm water.
Advantages and disadvantages of losing 10 kg per month
The following criteria can be attributed to the positive aspects of weight loss:
- By losing an extra 10 kg, the body will take the burden off itself, you will feel better and lighter.
- After losing weight you will look more tidy 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 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 don't keep the weight loss results, the weight can come back quickly. The reason is that this weight loss is very fast, and after it your body will try its best to regain the lost pounds.
Contraindications
If you still dare to decide to lose 10 kg in a month, 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.
- Be sure to drink water.
- Select physical. load for at least 15 minutes a day.
- Go to bed early.
- Don't eat before bed.
- Work with your dietitian on diet planning.
- It is better to discuss training methods (at home or in the gym) with a trainer.
- Take time to walk in the fresh air.
- When you lose weight, cancel all important trips, meetings and holidays - they can cause a breakdown.
- To make 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 be pleasant for you.
To summarize: if you really want to, 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 before that, you need to assess the state and possibilities of your health.