A reduction of 10 kg per month is real. For this, you need to choose the components for your future plan-diet, exercise, drinking plan, fat burning program or all. You will need to go to the end and strictly follow all instructions. Only in this way, the result is indicative.
Is it possible to lose 10 kg per month
The final result of weight loss depends entirely on the person. If you stubbornly participate in sports for a month, follow your diet, and follow all the rules and recommendations, you can lose up to 10 kg (+/- 3 kg) in a month. Such results are possible for both men and women.
Women will have to work hard to lose ten pounds in 30 days. Therefore, she needs to develop a daily weight loss plan and strictly follow it.
In this regard, men are relatively easy, their bodies are not affected by hormonal changes, so it is not difficult to get rid of excess weight within a month, plus everything will strengthen muscles, and this figureWill become sporty.
There are many ways to lose weight quickly: pills, special teas, surgical methods (liposuction, etc. ), fasting, gadgets to stimulate muscles (butterfly, belt), etc. However, we will focus on the safest and most effective method:
- diet;
- Exercise;
- Packaging;
All these methods are suitable for both men and women. They help to lose 10 kg of weight quickly and effectively every month without serious damage to health. Let us consider them in more detail below.
Diet
The choice of diet depends on personal preferences and health conditions. Even if the body is strong, it should not be consumed by dieting and a one-month hunger strike-all this will only be harmful.
Choose your diet
If a person's weight is over 10 kg, then a strict, extreme and limited nutritional diet is more suitable for him, because these indicators are not obese, and the kg will slowly disappear. The recommended diet includes:
- "Strict diet. "
- Kingskin’s diet.
- Model diet.
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person's weight gains more than 15 pounds, then the rate of weight loss will be faster. The important thing here is to choose a more comfortable diet, including a variety of diet products. The recommended diet includes:
- Diet minus dinner.
- "Salt/Sugar-Free Diet" (see Salt-Free Japanese Diet).
- Favorite diet.
- "Vegetarian diet".
- "5 tablespoons of diet".
- "Diet".
Menu for 10 kg weight loss per month
In order to adapt to proper nutrition, you need to remember the following points: All foods can be cooked or roasted.
Fatty meat, even more smoked. The same goes for fish. We only eat vegetable oil for salads. You can add herbal spices to your food to enhance the taste.
Monday
Breakfast: oatmeal, boiled in water; fresh berries; tea.Tuesday
- Breakfast: low-fat cheese; tea; berries.
- Lunch: barbecue or raw vegetables; boiled or steamed salmon; cooked rice.
- Afternoon snack: cheese, sweet pepper, tomato.
- Dinner: Omelet with vegetables; a mixture of vegetables, preferably raw.
Wednesday
- Breakfast: apples; oatmeal, boiled in water.
- Lunch: Any vegetable soup without potatoes.
- Afternoon snack: milk; cheese; berries.
- Dinner: Kefir; cheese casserole, preferably without sugar.
Thursday
- Breakfast: oatmeal; fresh berries, which can be frozen but not canned; apples.
- Lunch: Mushroom or vegetable soup.
- Afternoon snack: 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 fruit juice, preferably orange juice; dark chocolate.
- Dinner: mixed vegetables; chicken.
Saturday
- Breakfast: oatmeal without butter; tea.
- Lunch: boiled beef, can be baked; buckwheat vegetables.
- Afternoon snack: milk; berry cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: berries; muesli.
- Lunch: rice; fish other than fried; vegetables.
- Afternoon snack: fruit, only fresh; cheese.
- Dinner: Omelet with vegetables; mixed vegetables.
The weight reduction menu is 10 kg, and it is recommended to use it in conjunction with physical exercise.
If you don’t like buckwheat porridge, just replace it with millet or corn. Don't want to eat chicken, but there is no doubt that you want to eat veal or turkey. The same applies to vegetables, you can add them to the diet menu according to your preferences.
Water mode
Yes, water can also help you lose weight. Drinking water before meals rather than after meals is regular.
You will notice that you have started to lose excess weight. But this only applies to water. Tea, coffee, preserves, and juice are liquids, but only water can reduce weight. You must drink at least 2 liters a day.
Be careful! If you have heart or kidney problems, it is best not to use this method, this is your contraindication!
Weight loss exercises
If you have time, you can easily register for fitness or go to the gym. Very important: You need to train at least 3 times a week. If you want to lose weight fast, please go to the gym every day. What if there is no time at all? Don't be discouraged! Exercise at home. But do it regularly, at least 30 minutes a day, preferably an hour.
Squat down
The most powerful exercise can help you lose fat.
- Stand straight. The legs are slightly wider than the shoulders.
- Take a deep breath, then exhale and sit down. Just keep the knees from going beyond the tips of the toes.
- Keep counting. 3. Stand up slowly.
Do these squats 10 times, 3-5 times a day. Increase their number every day. By the second week, you should do 30-50 squats at a time.
Leg swing
You can freely lie down or stand for this exercise.
- Lie down beside you with one hand behind your head and the other hand on the floor.
- Raise your leg to stretch it as far as possible.
- Hold for a few seconds, then lower your legs.
Repeat 10 times. Do 3-5 exercises a day and gradually increase the number of swings. Before the second week, you should perform 20-30 swings.
Planks
Through this exercise, you can not only lose weight, but also achieve sports harmony.
- You need to lie flat on the ground.
- Raises torso, leaning on the outstretched arm, as if going to push up.
- Hold for 20 seconds, it is difficult. The back should not be bent. You should be straight.
The results will satisfy you within a week. Add 5-10 seconds every day.
Press the swing
Actively remove fat deposits in the abdomen.
- Lie on the floor, close your hand in the lock, and place it behind your head.
- For best results, your legs should be bent and slightly separated.
- Lift your head, shoulders and upper body to your knees.
- Hold for a few seconds, then fall off.
Try 20 exercises. If it doesn’t work, start from the beginning and add 3-5 weightlifting times a day.
The most important thing is not to be lazy, do several exercises every day.
It is recommended to exercise before meals.
wrapping paper
The best help for weight loss is body wrap. There are many ways to lose weight, but we will only try the most effective method.
Chocolate wrapping paper
For this, we need two sticks of dark chocolate or one hundred grams of cocoa powder, but it can only be natural, without any additives and flavors. If it is chocolate, just melt it in a steam bath. If it is cocoa, it should be diluted with warm water.
- Take a shower and dry your body with a towel. Ideally, in the shower, you should use any exfoliant to scrub your body.
- Coat the problem area with warm chocolate. The layer should be thick.
- Wrap the body with plastic wrap.
- Wrap yourself with something warm, scarf or blanket.
- After an hour, rinse everything off with cold water.
Attention! If you are allergic to cocoa powder or chocolate, do not wrap it under any circumstances! It is better to choose other less dangerous methods.
Honey packaging
Honey, we only use natural honey, which needs to be heated, but cannot be heated. Apply it to a clean, washed body, just like the previous recipe, and wrap yourself in a film. After 30-40 minutes, wash it off with warm water.
The pros and cons of reducing 10 kg per month
The following criteria can be attributed to the positive aspects of weight loss:
- After getting rid of the excess 10 kilograms, the body will be less burdened, and it will feel better and lighter.
- After losing weight, you will become more clean and tidy.
- You can update your wardrobe and wear smaller clothes.
Disadvantages include:
- Stress on the body-After all, a monthly weight of 10 kg has an impact on human health. At this moment, it is important to monitor your condition as much as possible and stop losing weight when your health deteriorates.
- If the effect of weight loss is not maintained, the weight can be restored quickly. The reason is that this weight loss is very rapid, after which your body will do everything it can to recover the lost kilograms.
Contraindications
If you still dare and decide to lose 10 kg within a month, please note that any diet (such as exercise) has contraindications. People who risk health problems, such as:
- Gout and rheumatism;
- Heart disease and high blood pressure;
- Underweight;
- Pregnancy and breastfeeding;
- Under 18 years old;
- Age after 50;
- Diabetes;
- Low stress strength;
- Oncology;
- The existence of chronic diseases;
- Digestive problems.
Suggestions
To successfully lose 10 kilograms a month, please pay attention to the following tips:
- Even if you don’t want to eat, don’t skip meals.
- Make sure to drink water.
- Select physics. Load at least 15 minutes a day.
- Go to bed early.
- Don't eat before going to bed.
- Work with a dietitian to develop a diet plan.
- It is best to discuss training methods with the coach (at home or in the gym).
- Spend time walking in the fresh air.
- When losing weight, please cancel all important trips, meetings and holidays-they may cause malfunctions.
- To keep the exercise fun and fast, we recommend that you play music.
With these tips in mind, it is easy for you to lose 10 kg in a month. Well, if you stop eating properly or refuse to exercise, the results will certainly not satisfy you.
Summary: If you want it so much, you can achieve a lot. The same goes for weight loss. There is no perfect eating habit. For yourself, the main thing is to choose the right way to lose weight and set goals for yourself. But before that, you need to assess your health and ability.