Women who want to lose 10 kg per month at home just need to follow the recommendations of experienced nutritionists. And be sure that in winter, not only holidays and tables are filled with all kinds of delicacies, but also a great opportunity to gain extra pounds. But you want to wear your favorite dress in the spring, but your shapes may be far from ideal by this time. But there is a fairly simple technique that will help you lose 10 kg per month at home. To do this, you will have to work hard, because without working on yourself and proper nutrition, even the best diet will not help.
The best tips for those who want to lose weight
In addition to proper nutrition, you also need to exercise. The required score on the scales can be obtained by gradually increasing physical activity.
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 fluid, the loss of 10 kg in a month will not succeed. After all, it is water that will help your body get rid of all the excess that has accumulated in it. Therefore, it is necessary to get into the habit - drink a glass of warm water every day before meals.
It is possible to lose weight if you replace the night snack with a glass of low-fat kefir or green tea. If you really want to eat, then you should eat, for example, fresh cucumber.
Experienced nutritionists who insist that you must combine foods properly will tell you how to lose 10 kg per month. It has long been known that fats do not combine with carbohydrates. So you can’t eat cutlets with potatoes. In the diet of the child it is strictly forbidden.
Weight loss will be followed by fatigue and constant tiredness. Scientists say that from 9 pm to 2 am, the human body gradually produces the so-called somatotropic hormone, which is involved in the process of breaking down fat and accelerates the weight loss process 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 make an effort. You also need to remember what foods to include in your daily diet. To lose 10 kilograms, you need to eat as many fresh vegetables as possible. Fresh juices and fruits will be useful, except for grapes and bananas. You can eat low-fat dairy products, boiled eggs, whole grain bread and cereals.
It is better to exclude salt, fried and smoked foods, bakery products, sugar, butter, spices, lard, sweets, alcohol, ketchup from the diet menu.
Losing weight in a month is real if you enroll in a fitness club and regularly attend classes that should be held 3 times a week. You can also walk a few stops or refuse to use the elevator. And maybe morning exercises and jumping rope will help.
Dishes that can be included in the diet menu
If you want to find a beautiful and slender figure and lose weight in 1 month without disrupting the functioning of the body, then your option is to introduce puree soup into your daily diet.
Most importantly, you don't have to eat them with bread. Cold avocado and cucumber soup will help you lose an extra 10 kilograms. 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 soup, 50 g of lemon juice. I must say that the rules for preparing this dish are quite simple. Peel and slice the avocado, then grind in a blender, adding all the other ingredients. In case the resulting mass turns out to be thick, it is better to dilute it with vegetable soup.
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 soup, which is the basis of the dish that will really help you lose 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 soup needs to be cooked first. Saute mushrooms with onions in olive oil. Put all the soup ingredients in a blender and mix. After that, put the resulting mass in a sherpa with broth. Such a dish on the menu will be simply irreplaceable.
There is another very tasty and nutritious puree soup with pumpkin and spinach. By eating this dish, you will know exactly how to lose 10 kg in a month with the help of a proper diet. Take 1 stalk of leek, 200 g of spinach, thyme, 2 stalks of celery, 40 g of butter, 100 g of pumpkin, salt, 3 feathers of green onion, pepper, 2 eggs, 20 ml of vegetable oil. Such a simple soup should definitely be on the diet menu. Heat both types of oil in a pan, put chopped onion, pumpkin, celery, spinach, thyme and simmer under the lid for 20 minutes. Then pour all 1, 5 liters of boiled water and cook for another 5 minutes. Grind the finished soup with a mixer and serve, garnished with egg and cream.
Recipes for weight loss
To learn how to lose 10 kg in a month, it is best to visit a nutritionist. And very often doctors recommend in this case the introduction of salads in the diet. We can say that the diet must contain such dishes. They are versatile, because they can be prepared from many useful products. You just need 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.
You have to keep in mind that doctors will tell you how to lose weight in a month. And it will offer the most balanced menu, which can include a salad with cod liver and green peas. Take 50 g of boiled carrots, 150 g of frozen peas, 20 g of green onions, 100 g of cod liver, 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 dietary dishes. For this process to be successful, the diet may include herring salad. It is necessary to take 300 g of cabbage, 200 g of herring fillets, 10 ml of 3% vinegar, 130 g of onions, herbs, 20 ml of vegetable oil and 100 g of canned peas. Finely chop onion, cabbage, herring, greens, add vinegar and peas. Season the salad with oil.
There is a lot of information on how to lose 10 kg in a month. But even so, you need to know that the main helper is the right dishes. 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 paprika, 100 g of yogurt and 20 ml of vegetable oil. Put mushrooms, paprika and onion cut into rings in the heated sherpa and add a little water. Saute these ingredients until soft. After that, the cooked veal must be cut into thin strips and combined with the vegetables. Sprinkle the salad with dill before serving.
Tips and cautions
Rapid weight loss is always a big stress. In order for the consequences of such a correction of the figure to bring only positive emotions, it is necessary to anticipate some aspects in advance.
- First of all, it is necessary to choose the right diet. It is not necessarily a diet that has helped a friend or colleague get rid of extra pounds. You must choose a diet based on the general condition of the body, individual tolerance of certain products, taste preferences and the period provided for weight loss. Only in this case it will be possible not only to lose weight, but also to improve it on the desired indicator.
- Be sure to take multivitamins during your diet. The desire to lose 10 kg per month will force you to impose extremely strict limits, which means that it is likely that you will not get the necessary vitamins and minerals. The consequences of such negligence 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 item will not only accelerate weight loss, but will also keep the body beautiful. In a period when a strict diet is followed and fat is burned intensively, the volumes will change, and in order for the skin to have time to adapt to "new conditions", it must be elastic. means that even during sleep it will contribute to weight loss. But you should not immediately rush to the pool with your head, a serious load will only harm the unprepared person. You can start with light walks, then switch to running and physical education exercises, and only then send ingym to complete the finishing touches.
- Constant control. Remember that it is important not only to know how to lose 10 kg per month, but also to maintain good health. If new unpleasant sensations occur in the process of active weight loss, they must be recorded and analyzed. Excessive weakness, complete apathy, stool problems, anxiety and, of course, pain of any nature should be warned. If any symptoms occur, it is necessary to adjust the diet and, if necessary, contact a specialized specialist, because the problem is easier to prevent than to deal with it in the active phase.
Power mode selection
Once all the subtleties of effective weight loss have been studied, you can proceed with choosing a diet. How to understand that diet is appropriate and will help you lose weight? It's easy to do, just honestly answer the following questions.
- Are drinking regimens right for you? Many effective diets are based on liquid foods. Their danger is that some people do not tolerate such a diet at all. Even drinking a lot of high-calorie drinks does not bring satiety. If you belong to this group, 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 can't categorically consume some of them, you should refuse such a diet. Changing the menu implies not only slowing down weight loss, but also psychological problems associated with acute continuous starvation.
- Analyze if you can get the right products of the right quality. This warning is due to the fact that, for example, the choice of plant food in winter threatens food poisoning, since January cucumbers and tomatoes do not differ in usefulness. It is better to give preference to seasonal vegetables and fruits that grow in your area.
- Regardless of the chosen diet, you must completely and unconditionally exclude all fast food, sweets, except natural honey, pastries, carbonated drinks, alcohol. With minor weight corrections, concessions are acceptable, but if you need to lose 10 kg relatively quickly, these drinks and foods have no place in the diet.
- Snacking between meals is possible only if there is a strong hunger. If you don't have it, you shouldn't reach for an apple. Egg whites, green apples, cucumbers are suitable for the role of snack products. But nutritious nuts are too high in calories, they will not help you find the answer to the question of how to lose weight effectively.
- Be sure to drink up to 2 liters of water a day. Not tea or coffee, not juice or compote, but pure still water. The first meals and delicious drinks are considered food.
So, all the subtleties are clarified, it's time to choose how to lose 10 kg and which diet will help.
Individual mode of operation
Such a diet is considered the healthiest and most effective. You will be able to create your own menu and change it if necessary. Ideal for those who can be controlled and are not guided by current desires. The problem is the lack of a strictly planned diet, which means that failures are likely. It is necessary to carefully compose an individual diet, because if you need to lose weight significantly, concessions and failures are unacceptable. It is better to write a meal plan in advance so that you do not have to think about what you will have for lunch, which means that there was no temptation to eat an unplanned sandwich.
You need to compile the menu according to the following scheme:
- The first meal should be an hour after waking up. Ideally, a breakfast that contains carbohydrates will give you energy for daily activities. You have to consume complex carbohydrates, they are slow to digest and saturate for a long time. Suitable foods: cereals, 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, hard cheese sandwich, fruit salad, vinaigrette, scrambled eggs. The portion 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, this meal should be taken carefully. If rapid weight loss is not expected, concessions are acceptable. The ideal lunch is protein and carbohydrates, respectively. The main dish can be meat or fish, vegetables or a small amount of porridge will serve as a side dish. The first dishes are also acceptable, but it is important to be careful not to be too high in calories. Options: cucumber salad and boiled fish, stewed vegetables and roasted meat, light soup and a couple of eggs, a small portion of porridge and a lean portion of steamed poultry.
- Dinner is a meal that requires special attention. You have to have dinner 3-4 hours before going into Morpheus ’arms. The evening meal should be light and, if possible, protein. It is allowed to add a small amount of slow carbohydrates. Options: low-fat cottage cheese and 1 apple, boiled egg whites and cucumber, a glass of kefir and grapefruit. Serving volume should not exceed 1 cup.
With all the recipes and enough willpower, this diet will help you lose up to 10 kg per month without harm to health and negative consequences.
Interleaved diets
If you decide, I want to lose 10 kg and more in a short time, you can adopt one of the diets, which includes alternating hungry and moderate days. Such diets are suitable only for those who have iron willpower and are willing to follow all precautions that can reduce damage to health.
The simplest of these diets is the so-called striped diet. He prescribes alternating drinking and days with moderate food. You need to start light, it will prepare the body for limitations. Breakfast is quite plentiful, but extremely healthy food, porridge, a slice of whole grain bread and tea are fine. For lunch you can eat the first dish and cooked meat, dinner - low-fat cottage cheese. But such a scheme should make a menu for all days with a moderate diet.
All you have to do the next day is drink. Water, tea and coffee without sugar, natural juices, fermented milk drinks, low-fat and unsalted soup. With this diet, the weight loss trend will look like this. A day of drinking will last up to 1 kg, a day of moderate diet will either lead to a return of 100-200 g, or the weight will remain the same. The final result will be 10 kg or more in 30 days. If you follow the regimen, you must monitor your condition, eat vegetables and fruits on moderate days and be sure to take multivitamins.
A gentle option for such a diet is to change fasting and regular days. You can select any option for unloading.
- Vegetables. During the day, eat about 1 kg of fresh vegetables or cooked without the use of oil.
- Fruits. There are only low-calorie fruits, for example, apples, citrus, watermelon is also suitable, although it is not a fruit.
- Protein. Usually such days give long-term saturation and are easily tolerated. During the day you can eat up to 1 kg of low-fat cottage cheese, boiled chicken or fish. Egg whites are 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 you are not faced with the question of how to lose weight for the first time, you already have one or more effective diets in mind. They can be used for fast weight loss. For example, there is a certain diet that previously led to the release of 3-4 kg per week. It will become the foundation. But it is not enough to decide, I want to lose 10 kg, it is important to follow all the instructions.
Adhere to the appropriate diet, recommended dates, then take a week off to stabilize your weight and repeat the experiment. In those 5-7 days that will pass until the beginning of the next round, you must eat in moderation, avoid breakdowns and weight jumps, otherwise all efforts will be in vain, and even the most effective diet will not be justified. An individual diet plan is suitable for the diet in the stabilization week. After active weight loss, it will help maintain the achieved result.
During this month, you can do sports, alternating between active and quiet weeks. During the stabilization week, you can exercise more actively, and in the period when you adhere to the diet, reduce the heat a little. This will help maintain muscle tone, but not overwork. To lose enough weight in a short time, you must strictly follow any diet, otherwise the result will not be satisfied. In addition, you can support your skin with regular peels, such as coffee peels, as well as using special cosmetics designed to restore tone.
Almost any diet will help you lose weight efficiently and quickly enough. The main thing is to follow all the rules and do not allow yourself to be relaxed. But the hardest thing is to fix and keep the achieved result. It is very important to try not to lose weight, because any rapid weight loss is a strong stress for the body. So that in the future you do not have to worry about how to lose weight again, you must always keep in mind that diet is a way of life and that you must constantly eat in moderation. And then the extra pounds will never bother you again.
How to lose weight fast by 10 kg: exercise
To start training, you must create comfortable conditions for yourself:
- ventilate the room;
- turn on rhythmic music;
- wear comfortable sports equipment;
- take a bottle of still water;
- prepare a mat for classes and some sports equipment: rope, dumbbells, stepper.
Every sports activity should start with warming up. 5-7 minutes are enough to warm up the muscles. Then it is worth starting the main exercises. For best results, exercise for at least 40 minutes. Exercises should be on different muscle groups, and it is worth alternating them. Do not force yourself to do exercises by force, especially those that are performed with great difficulty. How to lose weight, the body will tell you. After a while, usually the second or third day after class, you will feel muscle pain. This speaks volumes about the effectiveness of the training. The set of exercises can be developed independently or with the help of a sports instructor.