Lose 10 kg in a month at home
How to lose 10 kg in a month in a month? This question torments more often the fair sex on the eve of spring or summer. It is very important to make the process smooth and not harm your health. The first results will motivate you to maintain a diet and exercise in the future. (Hi-tech is available).
How to lose 10 kg in a month: simple tips
In order to lose up to 10 kg per month and not cause damage, you should follow the tips:
- Refusal of flour products. In the online weight loss program, it is recommended not to eat bread and its derivatives for some time.
- Refusal of sugar and its derivatives. Even if you have a sweet tooth, you should limit yourself to foods that contain a lot of sugar.
- Refusal of fried and salty. These components can retain water in the body in addition to the harmful effects on it.
- Rules for a light dinner and a hearty breakfast. Those who like to fill up at night gain weight much faster than those who refuse dinner altogether or replace it with protein foods.
- Do not drink after meals. The rule familiar to us in childhood really has a place to be. Drinking this or that meal, we deliberately stretch the stomach. As a result, in the future we need to eat significantly more calories than usual. (Tanya Rybakova dropped up to 3 kg in a week).
Instead of ordinary tea, we choose purple “Chang-Shu”
During weight loss, it is important to drink plenty of water. Tea is also useful, but without sugar. Instead of the usual, many people prefer Chang-Shu purple tea, which not only burns fat, but also prevents its further deposition.
Diet for losing 10 kg per month: menu
For those people who urgently need to lose a few pounds, an extreme weight loss diet has been developed. You can stick to it exactly or replace it every day with similar products (pay attention to Protasov’s recipes).
1 Week. For breakfast, you can choose to eat: low-fat yogurt, a handful of fruits or nuts. After 2 hours, if you feel hungry, you can have a snack with an apple. For lunch, you can cook vegetable soup without frying and fat, low-fat varieties of fish or meat, salad. Dinner – a glass of yogurt.
2 weeks. Breakfast – cottage cheese low-fat dairy products, a handful of raisins. Lunch – salad, steamed fish or meat, vegetables. Dinner – vegetable salad.
3 weeks. Breakfast – whole grain bread, a handful of dried fruits. Lunch – 2 boiled eggs, 1 tablespoon of any cereal without oil. Dinner – cottage cheese and a glass of low-fat kefir.
4 weeks. Breakfast – vegetable green salad with cola hands. Lunch – boiled chicken fillet and salad. Dinner – 2 baked apples.
It is worth considering the fact that at one meal you should not eat more than 300 grams.
It is also necessary to take into account a number of contraindicationsthat are present in this diet. Among them:
- Pregnancy and breastfeeding;
- Acute period of chronic disease;
- Persons over 55 years of age;
- Children under 16;
- Normal psycho-emotional rise.
Exercises to help you lose 10 kg in a month
In order for you to get a quick result, you need to work on weight loss in the complex. To do this, it is worth developing not only a nutrition system, but also intensive training, in which the emphasis should be on cardio load.
Ideally, the trainer should be engaged in the selection of workouts and exercises, writing a program specifically for you, taking into account the individual characteristics of the body and the presence of chronic diseases.
Sample workout plan:
Start with a 15 minute workout. Every day increase the time to 45-60 minutes. As a warm-up, you can jump rope for 3-5 minutes.
Run. How much should you run? In order to get rid of excess weight, it is recommended to start with running for 15 minutes. If you are a beginner, you can start with a brisk walk on a treadmill or a regular park. Over time, you need to increase the load and increase the pace. 30 minutes a day (morning or evening) is enough.
Legs and buttocks. The most proven and best exercises are lunges and squats. But you should start with simple squats, which are the most energy-intensive and effective for the lower body.
Abs and belly. Suitable exercises such as twisting, frog, boat. To do this, you need to lie on your back and lift your torso, straining your abs. It is very important to control the muscles of the neck, it is better to focus your gaze on the ceiling. If you do everything right, you will feel a pleasant burning sensation in the abdomen.
Means for weight loss without training and diets
Today, you can cope with excess weight without extreme diets, especially when the goal is to lose 10 kg per month. This is a very real figure, so it is enough to adjust the diet, excluding flour and sweets and use one of the modern means that increase sweating and cleanse the body.
“SHAPE UP BELT” sauna film
Wrapping is known to be a great help in losing weight. True, walking smeared with olive oil or other means from the list of home weight loss is not very pleasant. But there is an alternative – “SHAPE UP BELT” sauna film.
It is elastic, smells good and helps a lot in the issue of excess weight. The film enhances sweating, which allows you to burn subcutaneous fat and remove excess fluid and toxins from the body. It is recommended to apply several times a week (2-3).
Patches for weight loss “WonderPatch”
If you want to speed up the process of losing weight, you can get WonderPatch slimming patches. This is a patch that needs to be attached to the abdomen. You can wear it for 8 hours during sleep, sports or work, as it does not cause any discomfort. The result is noticeable after the first application.
“Ab Gymnic” slimming belt
With the help of the Ab Gymnic slimming belt, you can not only get an aspen waist and cubes, but also get rid of back pain. You can wear it under clothes, as the belt does not cause any discomfort.
Women’s Slimming Top Hot Shapers
The result from playing sports will be many times better if you train not in ordinary clothes, but in a special “Hot Shapers” T-shirt. It accelerates fat burning processes, thanks to the unusual properties of the Neotex fabric from which it is made.
During the preparation of the material, the consultation was carried out by:Maria Bern (nutritionist). Certified specialist with many years of experience. Diagnosis and treatment of the entire spectrum of endocrine diseases. Owns the technique of providing emergency medical care in acute conditions.