Losing 10 kg a month is real. To do this, you need to choose the components of your future program: diet, exercise, water regimen, fat-burning procedures, or all at once. You will have to go to the end and strictly follow all the instructions. 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 played 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). These results are possible for both men and women.
A woman will have to work really hard to lose ten pounds in 30 days. And therefore she needs to draw up a daily weight loss program and strictly follow it.
It is a little easier for men in this sense, their body is not subject to hormonal changes, so it will not be difficult to get rid of the extra kilos in a month, also everything will strengthen the muscles andfigure will become athletic.
There are many options to lose weight quickly: pills, specialty 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;
- wrap;
All of these methods are suitable for both men and women. They help to lose 10 kg per month quickly, effectively and without serious damage to health. Consider 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 of this will only be harmful.
Choosing a diet
If a person is slightly more than 10 kg overweight, then strict, extreme and nutrition-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's diet.
- Diet model.
- Cucumber diet.
- Buckwheat diet.
- Kefir diet.
If a person is more than 15 pounds overweight, then weight loss may be faster and here it is important to choose a more comfortable diet, including a variety of diet products. Recommended diets include:
- Diet less dinner.
- "Diet without salt / sugar" (see Japanese diet without salt).
- Favorite diet.
- "Vegetarian diet".
- "Diet 5 tablespoons".
- "Moderate diet".
Menu to lose weight by 10 kg per month
To adapt to proper nutrition, you need to remember important points: all food is boiled or baked.
fatty meat, and even more smoked. The same goes for fish. We only take vegetable oil for the salad. You can add herbal spices to your food to enhance the flavor.
Monday
- Breakfast: oatmeal, boil in water; fresh blackberries; tea.
- Lunch: fresh vegetable salad; boiled buckwheat.
- Snack: fruits other than bananas; tea.
- Dinner: boiled chicken, can be replaced with turkey or beef.
Tuesday
- Breakfast: low-fat cottage cheese; tea; berries.
- Lunch: roasted or raw vegetables; boiled or steamed salmon; boiled rice.
- Afternoon snack: cottage cheese, sweet pepper, tomato.
- Dinner: omelette with vegetables; vegetable mix, 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 unsweetened.
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; cooked 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 meat, you can bake; buckwheat; vegetables.
- Afternoon snack: milk; berries; cottage cheese.
- Dinner: fish; vegetables; tomato juice.
Sunday
- Breakfast: berries; muesli.
- Lunch: rice; fish that is not fried; vegetables.
- Afternoon snack: fruits, only fresh; cottage cheese.
- Dinner: omelette with vegetables; vegetable mix.
The menu for the 10 kg loss is given roughly and is recommended to be used in combination with physical exercises.
If you don't like buckwheat porridge, just replace it with millet or corn. I don't want to eat chicken, but definitely have 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 fight weight. It should be drunk daily, 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!
Weight loss exercises
If you have time, you can easily sign up to exercise or just hit the gym. Very important: you need to train at least 3 times a week. If you want to lose weight fast, hit the gym every day. And what to do if there is simply no time? Do not despair! Exercise at home. But do it regularly and reserve 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 go over your fingertips.
- Hold on for a count 3. Get up slowly.
Do 10 of these squats, 3-5 times a day. Increase your number every day. By the second week, 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.
- Raise your leg and extend it as high as possible.
- Hold this for a few seconds and lower your leg.
Repeat this 10 times. Exercise should be done 3 to 5 times a day, gradually increasing the number of swings. By the second week, you should be making 20-30 changes.
Plank
With this exercise you will not only lose weight, your body will acquire athletic harmony.
- You must lie on the floor with your stomach down.
- Lift your torso, leaning on your outstretched arms, as if you wanted to do push-ups.
- Hold for 20 seconds, it's hard. The back should not be bent. You must straighten up.
You will be pleased with the result in a week. Add 5-10 seconds every day.
Press swing
Actively removes fat deposits in the abdominal area.
- Lie down on the floor, close your hands in the lock and place them behind your head.
- The legs, for best effect, should be bent at the knees and slightly apart.
- Raise your head, shoulders, and upper body toward your knees.
- Hold down for a few seconds and drop back down.
Try doing this exercise 20 times, if it doesn't work, start small, increasing the lifts 3-5 times a day.
The main thing is not to be lazy and do the exercises daily and several times.
It is recommended to exercise before meals.
Wraps
The best weight loss aid is the body wrap. There are many recipes for this method of losing weight, but we will try only the most effective ones.
Chocolate wrap
For this, we need two bars of dark chocolate or a package of one hundred grams of cocoa, but only natural, without additives or flavors. If it is chocolate, you just need to melt it in a steam bath. If it is cocoa, it must be diluted with warm water.
- Take a shower, dry your body well with a towel. Ideally, while showering, rub your body with any exfoliating agent.
- Apply warm chocolate to problem areas, the layer should be thick.
- Wrap the body with cling film.
- Bundle up with 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 it under any circumstances! It is better to choose any other less dangerous method.
Honey wrap
Honey, and we only use natural honey, it should be heated, but not hot. Apply it on the clean, washed body and, as in the previous recipe, wrap yourself 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:
- After getting rid of the extra 10 kg, the body will take the load off itself, you will feel better and lighter.
- After losing weight, you will look more neat and tidy.
- 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 time, it is important to control your condition as much as possible and, in case of deterioration of health, stop losing weight.
- If you don't maintain the weight loss results, the weight can return quickly. The reason is that this weight loss is very fast and after it, your body will try with all its might to regain the lost kilograms.
Contraindications
If you still dared and decided to lose 10 kg in a month, then you should know that any diet, such as 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;
- under the age of 18;
- age after 50 years;
- diabetes;
- low resistance to stress;
- oncology;
- the presence of chronic diseases;
- digestive problems.
Recommendations
For a successful weight loss of 10 kg per month, keep the following tips in mind:
- Don't skip meals, even if you don't feel like eating.
- Make sure you drink water.
- Select physical. charge at least 15 minutes a day.
- Go to bed early.
- Don't eat before bed.
- Work with your dietitian on diet planning.
- It is best to discuss training methods (at home or in the gym) with the trainer.
- Take some time to walk outside.
- When losing weight, cancel all important trips, meetings, and holidays as they can lead to breakdown.
- To make your workouts fun and fast, we recommend that you play 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, the results will definitely not please you.
To summarize: if you want it a lot, you can achieve a lot. The same applies to weight loss. There are no perfect diets, the main thing for you is to choose the right ways to lose weight and set a goal. But before that, you need to assess the state and capabilities of your health.