Losing 10 kg a month is real. To do this, you need to choose the components for your future program - diet, exercise, water regimen, fat burning procedures, or all at once. You will need to go to the very end and strictly follow all instructions. And only then, the results will be indicative.
Is it possible to lose 10 kg per month
The final results of losing weight are completely dependent on the person. If you stubbornly went in for sports for a month, followed a dietary 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 try hard to lose ten pounds in 30 days. And therefore, she needs to draw up a daily weight loss schedule and strictly follow it.
It is 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 the muscles and the figure will become athletic.
There are many options to lose weight quickly: 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;
- wraps;
All these methods are suitable for both men and women. They help to lose 10 kg per month quickly, effectively and without severe harm to health. Let's consider them in more detail below.
Diets
The choice of diet is based on the individual's preferences and health. Even if the body is strong, then you should not exhaust it with rigid diets and arrange a month-long hunger strike - all this will only be harmful.
Choosing a diet
If a person has a little more than 10 kg overweight, then strict, extreme and limited in nutrition diets are better suited for him, since these indicators are not obese and the kilograms will go away slowly. Recommended diets include:
- "Strict diet. "
- Kimskin'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 comfortable diet, including 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 tablespoons. "
- "Sparing diet. "
Menu for weight loss for 10 kg per month
To adapt to proper nutrition, you need to remember important points: all food is either boiled or baked.
fatty meat, and even more so smoked. The same goes for fish. We take only 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 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; boiled or steam salmon; boiled rice.
- Afternoon snack: cottage cheese, sweet pepper, tomato.
- Dinner: omelet with vegetables; mix 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: stewed vegetables; boiled chicken; kefir.
Friday
- Breakfast: boiled egg; cucumber; avocado; Bell 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 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: fruits, only fresh; cottage cheese.
- Dinner: omelet with vegetables; mix of vegetables.
The menu for the loss of 10 kg is given as an approximate and it is recommended to use it 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 no question, take veal or turkey. The same applies to 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 begun to shed those extra pounds. But this only applies to water. Tea, coffee, compotes, juices are liquid, but only water helps to fight weight. It must be drunk a day, 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!
Slimming Exercises
If you have time, you can easily sign up for some fitness 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 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 straight. Legs slightly wider than shoulder width.
- Take a deep breath, then exhale and sit down. Only so that the knees do not go beyond the tips of the toes.
- Hold On to Count 3. Stand up slowly.
Do 10 of these squats, 3-5 times a day. Increase their number every day. By week two, you should be doing 30-50 squats at a time.
Leg Swing
This exercise can be done while lying down and standing, as you like.
- Lie on your side and put one hand behind your head, 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 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 be doing 20-30 swings.
Plank
With this exercise, you will not only lose weight, your body will acquire athletic harmony.
- You need to lie on the floor with your stomach down.
- Lift your torso up, leaning on outstretched arms, as if you want to do push-ups.
- Hold for 20 seconds, it's hard. The back should not bend. You should straighten up straight.
The result will please you in a week. Add 5-10 seconds every day.
Press swing
Actively removes fat deposits in the abdominal area.
- Lie on the floor, close your hands in the lock and put them behind your head.
- Legs, for the best effect, should be bent at the knees and slightly spread apart.
- Raise your head, shoulders and upper body towards your knees.
- Hold for a few seconds and fall back down.
Try to do this exercise 20 times, if it doesn’t work, then start small, increasing the lifts 3-5 times daily.
The main thing is not to be lazy and do the exercises daily and several times.
Exercise before meals is recommended.
Wraps
The best aid for losing weight is body wrap. There are many recipes for this method of losing weight, but we will try only the most effective ones.
Chocolate wrap
For it, we need two bars of dark chocolate or one hundred gram pack of cocoa, but only natural, without any additives and flavors. If it is chocolate, then you just need 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 showering, the body should be scrubbed with any exfoliating agent.
- Apply warm chocolate to your problem areas, the layer should be thick.
- Wrap the body with cling film.
- Wrap yourself up with something warm, a scarf or blanket.
- After an hour, rinse everything off 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 only use natural honey, needs to be heated, but not hot. Apply it to a clean, washed body and, just like in the previous recipe, wrap in a film. After 30-40 minutes, wash it off with warm water.
Pros and cons of losing 10 kg per month
The following criteria can be attributed to the positive aspects of losing weight:
- Having got rid of the extra 10 kg, the body will take off the load, you will feel better, lighter.
- After losing weight, you will look more well-groomed and neat.
- It will be possible to update your wardrobe and wear smaller clothes.
Disadvantages include:
- Stress to the body - after all, minus 10 kg per month leaves its mark on human health. At this moment, it is important to monitor your condition as much as possible and, in case of deterioration of health, stop losing weight.
- If you do not maintain the results of losing weight, then the weight can quickly return. The reason is that this weight loss is very rapid, and after it, your body will try with all its might to restore the lost kilograms.
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 such as:
- gout and rheumatism;
- heart disease and high blood pressure;
- underweight;
- pregnancy and breastfeeding;
- age under 18;
- age after 50 years;
- diabetes;
- low stress resistance;
- oncology;
- the presence of chronic diseases;
- digestive problems.
Recommendations
For successful weight loss of 10 kg per month, take note of the following tips:
- Don't skip meals, even if you don't feel like eating.
- Be sure to drink water.
- Select physical. load at least 15 minutes a day.
- Go to bed early.
- Do not eat before bed.
- Work with your dietitian on diet planning.
- It is better to discuss the methods of training (at home or in the gym) with the trainer.
- Take time to walk in the fresh air.
- When losing weight, cancel all important trips, meetings and holidays - they can cause a breakdown.
- To keep your workouts fun and quick, 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, then the results will definitely not please you.
To summarize: if you want it badly, you can achieve a lot. The same applies to losing weight. There are no perfect diets, 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 the state and capabilities of your health.