Women who want to lose 10 kg per month at home only need to adhere to the recommendations of experienced nutritionists. And remember that in winter there are not only holidays and tables with all sorts of delicacies, but also a great opportunity to gain extra pounds. But you want to put on your favorite dress in the spring, but your forms may be far from ideal at this time. But there is a fairly simple technique you can use to lose 10kg a month at home. You have to make an effort to do this, because without work on yourself and the right diet, even the best diet will not help.
The best tips for anyone who wants to lose weight
In addition to the right diet, exercise is also part of it. The required score on the scale can be achieved by gradually increasing physical activity.
In order to lose 10 kg at home, you should try to get rid of bad habits that not only negatively affect your health, but also prevent you from making your figure beautiful. You must drink at least 2 liters of purified water every day. Without such an amount of liquid, losing 10 kg in a month will not work. After all, it is water that helps rid your body of all the excess that has accumulated in it. Therefore, it is necessary to make a habit - to drink a glass of warm water every day before meals.
It is possible to lose weight by replacing a late-night snack with a glass of low-fat kefir or green tea. If you really want to eat, then you should eat a fresh cucumber, for example.
How to lose 10 kg per month, you will learn from experienced nutritionists who insist that you need to combine foods correctly. It has long been known that fats do not combine with carbohydrates. Therefore, you can not eat chops with potatoes. In the diet menu, this is strictly forbidden.
Negatively, weight loss is affected by the lack of normal and timely rest. Scientists say that from 9 p. m. to 2 a. m. the somatotropic hormone is gradually produced in the human body, which participates in the splitting of fat and accelerates the process of losing weight by 10 kilograms. When we go to bed very late, we deprive the body of such an important hormone.
What else do you need for successful weight loss?
Few beautiful ladies know if it is possible to lose 10 kg in a month. As it turns out, anything is possible if you put in the effort. You also need to remember what foods should be included in your daily diet. To lose 10 kilograms, you need to eat as many fresh vegetables as possible. Fresh juices and fruits are useful, with the exception of grapes and bananas. You can eat low-fat dairy, boiled eggs, whole wheat bread, and cereal.
It is better to exclude from the diet menu salt, fried and smoked foods, bakery products, sugar, butter, spices, lard, sweets, alcohol and ketchup.
Losing weight in a month is real if you enroll in a fitness club and regularly attend classes, which should be held 3 times a week. You can also walk a few stations or refuse to use the elevator. And maybe morning exercises and jumping rope will help you too.
Dishes that can be included in the diet menu
If you want to find a beautiful and slim figure and lose weight in 1 month without affecting the functioning of the body, then you have the opportunity to include soup puree in your daily diet.
Most importantly, you don't have to eat them with a bun. Get rid of an extra 10 kilograms to help avocado and cucumber cold soup. To prepare, take 1 clove of garlic, 2 cucumbers, 1 tablespoon of parsley, 1 avocado, 1 tablespoon of soy sauce, 1 tablespoon of red onion, 1 tablespoon of green onions, vegetable broth, 50 g lemon juice. I must say that the rules for preparing this dish are quite simple. We clean and cut the avocado and then grind it in a blender, adding all the other ingredients. If the resulting mass turned out to be thick, then it is better to dilute it with vegetable broth.
The diet menu may include celery soup puree. Take 1/4 celery root, 1 liter of water, sweet peas, 1 carrot, green roots, half an onion, bay leaf. These ingredients are needed to prepare the broth that is the basis of a dish that will really help you shed those extra pounds. For the soup you will still need 100 ml of cream, 500 g of mushrooms, spices, basil, 2 teaspoons of olive oil. The broth must first be boiled. Sauté mushrooms with onions in olive oil. Put all the soup ingredients in a blender and puree. After that, put the resulting mass in a saucepan with broth. Such a dish in the menu is simply indispensable.
There is another very tasty and nutritious soup puree with pumpkin and spinach. Eating this dish, you will know exactly how to lose 10 kg in a month with the help of proper nutrition. Take 1 leek, 200g spinach, thyme, 2 stalks celery, 40g butter, 100g pumpkin, salt, 3 spring onion feathers, pepper, 2 eggs, 20ml vegetable oil. Such a simple soup should definitely be on the diet menu. We heat both types of oil in a saucepan, add the chopped onion, pumpkin, celery, spinach, thyme and simmer under the lid for 20 minutes. Then pour boiled water every 1. 5 liters and boil for another 5 minutes. Puree the finished soup with a blender and serve garnished with egg and cream.
Recipes for losing weight
To learn how to lose 10 kg in a month, it is best to consult a nutritionist. And very often in this case, doctors recommend including salads in the diet. We can say that the diet must contain such dishes. They are versatile as they can be made from many useful products. You just have to keep them fresh. In order for the diet to give a positive result, it is best to season salads with vegetable oil, yogurt or low-fat sour cream.
It must be remembered that doctors will tell you how to lose weight in a month. And they will offer the most balanced menu that can include a cod liver oil and green pea salad. Take 50g cooked carrots, 150g frozen peas, 20g spring onions, 100g cod liver oil, 2 boiled eggs and 2 boiled potatoes. All ingredients are crushed, mixed, seasoned with oil.
Here is information on how to lose weight in 1 month with the help of properly selected diet dishes. For this process to be successful, the diet may include herring salad. You need to take 300 g of cabbage, 200 g of herring fillet, 10 ml of 3% vinegar, 130 g of onions, herbs, 20 ml of vegetable oil and 100 g of canned peas. Finely chop onions, cabbage, herring, greens, add vinegar and peas. Drizzle the salad with oil.
There is a lot of information on how to lose 10 kg in a month. But still you need to know that the main assistant is the right harness. For example, an effective diet may include veal salad. Take 3 boiled eggs, 200 g of boiled veal, 130 g of onion, 100 g of pickled mushrooms, dill, 100 g of sweet pepper, 100 g of yogurt and 20 ml of vegetable oil. Put the mushrooms, peppers and onions cut into rings in a preheated pan and add a little water. Simmer these ingredients until soft. After that, the boiled veal must be cut into thin strips and combined with greens. Sprinkle the salad with dill before serving.
Tips and Precautions
Rapid weight loss is always a big stress. In order for the consequences of such figure correction to cause only positive emotions, it is necessary to consider some aspects in advance.
- First of all, a suitable diet must be chosen. Not necessarily a diet that helped a friend or colleague shed extra pounds. You need to choose a diet based on the general condition of the body, individual tolerability of certain products, taste preferences and the period allotted for weight loss. Only in this case it is possible not only to lose weight, but also to fix it on the desired indicator.
- Be sure to take multivitamins while dieting. The desire to lose 10 kg per month forces you to introduce extremely strict restrictions, which means that you are unlikely to get the necessary vitamins and minerals. The consequences of such carelessness can be vitamin deficiency, amenorrhea, rapid hair loss, changes in the condition of the skin and nails, general weakness and apathy.
- Increase physical activity. Compliance with this article will not only accelerate weight loss, but also keep the body beautiful. In the period of a strict diet and intensive fat burning, the volumes change, and in order for the skin to have time to adapt to the "new conditions", it must be elastic. In addition, at rest, muscles burn much more calories than fat tissue, which meansthat they contribute to weight loss even during sleep. But you should not immediately rush your head into the pool, a serious load will only harm an unprepared person. You can start with leisurely walks, then move on to jogging and sports exercises, and only after that intoGo to the gym to put the finishing touches on.
- constant control. Remember that it is important not only to know how to lose 10 kg per month, but at the same time to maintain health. If new unpleasant sensations appear in the process of active weight loss, they must be recorded and analyzed. Excessive weakness, complete apathy, problems with bowel movements, anxiety and, of course, pain of any kind should warn you. When a symptom appears, you need to adjust the diet and, if necessary, contact a specialized specialist, since the problem is easier to prevent than to treat in the active phase.
Choice of power mode
Once all the intricacies of effective weight loss have been studied, you can proceed to choosing a diet. How to understand that the diet is suitable and helps to lose weight? This is easy to do, just answer the following questions honestly.
- Are Drinking Regimes Right For You? Many effective diets are based on liquid foods. Their danger is that some people cannot tolerate such a diet at all. Even drinking plenty of high-calorie drinks does not bring satiety. If you belong to this group, then such a diet will not work, acute hunger will lead to breakdowns and subsequent weight gain.
- Carefully study all the foods that the diet prescribes. Even if you cannot categorically consume some of them, you should refuse such a diet. Changing the menu leads not only to a slowdown in weight loss, but also to psychological problems associated with acute constant hunger.
- Analyze whether you are getting the right products with the right quality. This warning is due to the fact that, for example, choosing a plant-based diet in winter threatens food poisoning, since cucumbers and tomatoes have not differed in usefulness since January. It is better to give preference to seasonal vegetables and fruits that grow near you.
- Regardless of the chosen diet, you must completely and unconditionally exclude all fast food, sweets, with the exception of natural honey, pastries, soda, alcohol. With minor weight adjustments, concessions are acceptable, but if you need to lose 10 kg relatively quickly, these drinks and foods have no place in the diet.
- Snacks are only possible if you are very hungry. If he's not there, you shouldn't even reach for an apple. Egg whites, green apples, cucumbers are suitable products for a snack. But nutritious nuts are too high-calorie, they will not help you find the answer to the question of how to effectively lose weight.
- Be sure to drink up to 2 liters of water a day. No tea or coffee, no juice or compote, just plain non-carbonated water. First courses and tasty drinks are considered dishes.
So, all the subtleties are settled, it's time to decide how to lose 10 kg and what diet will help in this.
Individual mode
Such a diet is considered the most healthy and effective. You can create your own menu and change it if necessary. Ideal for those who can control themselves and are not driven by momentary desires. The problem is the lack of a strictly planned diet, which means breakdowns are likely. It is necessary to carefully draw up an individual diet, because when you need to lose significant weight, concessions and breakdowns are unacceptable. It's better to write a meal plan in advance so you don't have to think about what to have for lunch and be tempted to eat an unplanned sandwich.
You need to compose the menu according to the following scheme:
- The first meal should take place an hour after waking up. Ideally, a carbohydrate-rich breakfast gives you energy for all of the day's activities. You need to eat complex carbohydrates, they are digested slowly and fill you up for a long time. Eligible Foods: Cereal, a slice of whole grain bread, fruit, starchy vegetables. You can supplement them with a small amount of fat or protein. Options: porridge, honey is allowed, a sandwich with hard cheese, fruit salad, vinaigrette, scrambled eggs. The serving size does not exceed the size of your palm.
- Lunch is a hearty and moderately nutritious meal. If you are interested in how to lose weight fast, then you should eat this meal wisely. If rapid weight loss is not expected, then concessions are acceptable. The ideal lunch consists of protein and carbohydrates in that order. The main dish can be meat or fish, with vegetables or a small amount of porridge as a side dish. First courses are also acceptable, but it's important to make sure they're not too high in calories. Options: cucumber salad and boiled fish, stewed vegetables and baked meat, light soup and a few eggs, a small portion of porridge and a lean part of a steamed poultry.
- Dinner is a meal that requires special attention. You have 3-4 hours to eat dinner before heading to the arms of Morpheus. Dinner should be light and as high in protein as possible. It is permissible to add a small amount of slow carbohydrates. Options: low-fat cottage cheese and 1 apple, boiled egg white and cucumber, a glass of kefir and grapefruit. Serving volume should not exceed 1 cup.
Subject to all the regulations and sufficient willpower, such a diet will help you lose up to 10 kg per month without harm to health and negative consequences.
Interleaved diets
If it is decided that I want to lose 10 kg or more in a short time, you can use one of the diets that alternate hungry and moderate days. Such diets are suitable only for those who have iron willpower and are ready to follow all precautions that can minimize harm to health.
The simplest of these diets is the so-called strip diet. She alternately prescribes days of drinking and days of moderate eating. You need to start with an easy one, that prepares the body for limitations. Have a relatively hearty breakfast, but very healthy foods, porridge, a piece of wholemeal bread and tea are fine. For lunch you can eat the first course and boiled meat, dinner - low-fat cottage cheese. However, such a scheme needs to create a menu for all days with a moderate diet.
All the next day you just have to drink. Water, tea and coffee without sugar, natural juices, fermented milk drinks, low-fat and unsalted broth. With this diet, the trend of weight loss will be like this. A day of drinking will gain up to 1 kg, a day of moderate nutrition will either lead to a reduction of 100-200 g or the weight will remain the same. The end result will be to lose 10 kg or more in 30 days. Following the regime, you need to monitor your well-being, eat vegetables and fruits on temperate days, and definitely take multivitamins.
A gentle way of such a diet is to alternate between fasting and regular days. When unloading, you can choose any option.
- Vegetables. Eat about 1 kg of fresh vegetables or boiled without the use of oil during the day.
- Fruit. There are only low-calorie fruits, for example apples, citrus fruits, watermelon is also suitable, although it is not a fruit.
- Protein. Usually such days lead to long-term satiety and are well tolerated. During the day you can eat up to 1 kg of fat-free cottage cheese, boiled chicken or fish. Protein is allowed.
The weight loss trend will be similar to the previous diet option. But the pace will be different, the progress will not be so obvious.
Repetitions of appropriate diets
If this isn't your first time trying to lose weight, you already have one or more effective diets in mind. They can be used for quick weight loss. For example, there is a certain diet that previously led to losing 3-4 kg per week. It becomes a foundation. But it's not enough to decide, I want to lose 10 kg, it's important to follow all the instructions.
Follow the appropriate diet, recommended times, then take a week off to stabilize the weight and repeat the experiment. In these 5-7 days, which will pass before the start of the next round, you need to eat moderately, avoid breakdowns and weight jumps, otherwise all efforts will be in vain and even the most effective diet will not justify itself. An individual nutrition plan is suitable for nutrition during the stabilization week. After active weight loss, it helps to maintain the achieved result.
This month you can do sports and alternate between active and quiet weeks. During the stabilization week, you can exercise more actively, and during the time when the diet is being followed, you can slow down a bit. This helps maintain muscle tone but doesn't overwork it. In order to lose a sufficiently large number of kg in a short time, you must strictly follow any diet, otherwise the result will not please. In addition, you can treat the skin with regular peelings, such asB. coffee scrubs, and use special cosmetics to restore elasticity.
Almost any diet will help you lose weight effectively and quickly enough. The main thing is to follow all the rules and not give yourself rest. But the most difficult thing is to fix and keep the achieved result. It is very important to make every effort so that the weight does not return, since any rapid weight loss is a heavy burden on the body. In order to stop worrying about how to lose weight in the future, it is important to remember that dieting is a way of life and you must always eat in moderation. And then the extra pounds will never bother you again.
How to lose 10 kg fast: exercise
To start training, you need to create comfortable conditions for yourself:
- ventilate the room;
- turn on rhythmic music;
- put on comfortable sports gear;
- take a bottle of still water;
- Prepare a mat for class and some sports equipment: a rope, dumbbells, a stepper.
Any physical activity should begin with a warm-up. 5-7 minutes is enough to warm up the muscles. Then it is worth starting with the main exercises. For best results, exercise for at least 40 minutes. Exercises should be aimed at different muscle groups, and it is also worth alternating them. Do not force yourself into exercises, especially those given with great effort. Your body will tell you how to lose weight. After a while, usually on the second or third day after class, you will feel pain in your muscles. That speaks volumes about the effectiveness of the training. A set of exercises can be developed independently or with the help of a physical education teacher.