Women who want to lose 10 kg per month at home just need to follow the recommendations of experienced nutritionists. And do not forget that it is in winter when there are not only parties and tables full of all kinds of delicacies, but also a great opportunity to gain extra kilos. But you want to wear your favorite dress in the spring, but your forms may be far from ideal at the moment. 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 make some efforts, because without work 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 mark on the scale can be obtained by gradually increasing physical activity.
In order to lose 10 kg of weight at home, you need to try to get rid of bad habits that not only negatively affect your health, but also prevent you from beautifying your figure. You need to drink at least 2 liters of purified water every day. Without such an amount of fluid, losing 10 kg in a month will not work. After all, it is the water that will help your body get rid of all the excess that has accumulated in it. Therefore, it is necessary to create a habit: every day, before meals, drink a glass of warm water.
Losing weight is possible if you replace a late-night snack with a glass of low-fat kefir or green tea. If you really want to eat, then you should eat, for example, a fresh cucumber.
About how to lose weight by 10 kg per month, experienced nutritionists will tell you, insisting that you need to properly combine food. It has long been known that fats do not combine with carbohydrates. Therefore, you can not eat cutlets with potatoes. In the dietary menu, this is strictly prohibited.
Negatively, weight loss is affected by the lack of normal and timely rest. Scientists say that from 21 to 2 in the morning the so-called somatotropic hormone is gradually produced in the human body, which is involved in the process of breaking down fats and accelerating the process of weight loss by 10 kilograms. When we go to bed very late, we deprive the body of such an important hormone.
What else do you need to lose weight successfully?
Few beautiful ladies know whether it is possible to lose 10 kg in a month. It turns out that 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 will be useful, except for grapes and bananas. You can eat low-fat dairy products, hard-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 and tomato sauce from the diet menu.
Losing weight in a month is real if you join a gym 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 morning exercises and jumping rope can also help.
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 disturbing the functioning of the body, then your option is to introduce pureed soups into your daily diet.
Most importantly, you don't need to eat them with a bun. Get rid of an extra 10 kilograms will help cold avocado-cucumber soup. To prepare it, 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 of lemon juice. I must say that the rules for preparing this dish are quite simple. We clean and cut the avocado, and then we mash it in a blender, adding all the other ingredients. In the event that the resulting mass turns out to be thick, it is better to dilute it with vegetable broth.
The diet menu may include pureed celery soup. Take 1/4 celery root, 1 liter of water, sweet peas, 1 carrot, green roots, half an onion, bay leaf. These ingredients are necessary to prepare the broth, which is the base of a dish that will really help you lose those extra kilos. For the soup, you will still need 100 ml of cream, 500 g of mushrooms, seasonings, basil, 2 teaspoons of olive oil. The broth needs to be cooked first. Mushroom and onion stew with olive oil. Place all soup ingredients in a blender and blend. After that, put the resulting mass in a saucepan with broth. Such a dish on the menu will be simply indispensable.
There is another very tasty and nutritious soup puree with pumpkin and spinach. By eating this dish, you will know exactly how to lose 10 kg in a month with the help of proper nutrition. 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. We heat both types of oil in a saucepan, put the chopped onion, pumpkin, celery, spinach, thyme and cook over low heat under the lid for 20 minutes. Then pour the 1. 5 liters of boiled water and cook for another 5 minutes. Grind the finished soup with a blender and serve, garnished with egg and cream.
weight loss recipes
To find out how to lose 10 kg in a month, it is best to visit a nutritionist. And very often, doctors recommend in this case to introduce salads into the diet. We can say that the diet should contain such dishes. They are versatile, as 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 better 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, which may 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 can include herring salad. You need to take 300 g of cabbage, 200 g of herring fillet, 10 ml of 3% vinegar, 130 g of onion, herbs, 20 ml of vegetable oil and 100 g of canned peas. Finely chop onions, cabbage, herring, greens, add vinegar and peas. Dress the salad with oil.
There is a lot of information on how to lose 10 kg in a month. But even despite this, you need to know that the main assistant is the right dishes. For example, an effective diet may include beef salad. Take 3 boiled eggs, 200 g of boiled beef, 130 g of onion, 100 g of pickled mushrooms, dill, 100 g of bell pepper, 100 g of yogurt and 20 ml of vegetable oil. Place the mushrooms, bell peppers and onions cut into rings in a preheated pan and add a small amount of water. Simmer these ingredients until tender. After that, the boiled beef must be cut into thin strips and combined with vegetables. 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 a correction of the figure to bring only positive emotions, it is necessary to foresee some aspects in advance.
- First of all, a suitable diet should be chosen. Not necessarily a diet that helped to shed extra pounds to a friend or colleague. You need to select a diet based on the general condition of the body, individual tolerance of certain products, taste preferences, and the period allotted for weight loss. Only in this case it will be possible not only to lose weight, but also to fix it at the desired indicator.
- Be sure to take multivitamins during the diet. The desire to lose weight by 10 kg per month will force you to introduce extremely strict restrictions, which means that it is likely that you will not receive the necessary vitamins and minerals. The consequences of such neglect 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 speed up weight loss, but also keep the body beautiful. During the period when a strict diet is followed and intensive fat burning is taking place, the volumes will change, and in order for the skin to have time to adapt to the "new conditions", it must be elastic. Furthermore, resting muscles burn many more calories than fat tissue, which means that even during sleep they will contribute to weight loss. But you should not immediately rush into the pool with your head, a serious load will only harm an unprepared person. You can start with easy walks, then move on to jogging and physical education exercises, and only after that send to the gym for the finishing touches.
- Constant monitoring. Remember that it is important not only to know how to lose 10 kg a month, but also to maintain your health at the same time. If new unpleasant sensations arise in the process of active weight loss, they should be recorded and analyzed. Excessive weakness, complete apathy, problems with stool, anxiety and, of course, pain of any nature should alert. 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 treat in the active phase.
Choice of power mode
After all the subtleties of effective weight loss are studied, you can proceed to the selection of a diet. How to understand that the diet is suitable and will help lose weight? This is easy to do, just answer the following questions honestly.
- Are Drinking Regimens Right For You? Many effective diets are based on liquid foods. Its danger is that some people do not tolerate that diet at all. Even drinking lots of high-calorie beverages does not lead to saturation. 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 cannot categorically consume some of them, you should refuse such a diet. Changing the menu will mean not only a slowdown in weight loss, but also psychological problems associated with continuous acute hunger.
- Discuss whether you can get the right products of the right quality. This warning is due to the fact that, for example, choosing a vegetable diet in winter threatens with 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, soda and alcohol. With small weight adjustments, compromises are acceptable, but if you need to lose 10kg relatively quickly, these drinks and foods have no place in the diet.
- Snacks between meals are possible only if there is a strong hunger. If it's not there, it shouldn't even reach an apple. Egg whites, green apples and cucumbers are suitable for the role of products for an intermediate meal. 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.
- Make sure you drink up to 2 liters of water per day. Neither tea nor coffee, nor juice nor compote, but pure water without gas. First courses and drinks of good taste are considered food.
So, all the subtleties have been clarified, it's time to choose how to lose weight by 10 kg, and what diet will help with this.
single 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 do not get carried away by momentary desires. The problem is the lack of a strictly scheduled diet, which means that breakdowns are likely to occur. It is necessary to carefully draw up an individual diet, because if you need to lose weight significantly, concessions and breakdowns are unacceptable. It is better to write a meal plan in advance so that you do not have to think about what to have for lunch, which means that there was no temptation to eat an unplanned sandwich.
You need to compose the menu according to the following scheme:
- The first meal should take place one hour after waking up. Ideally, a carbohydrate-containing breakfast will give you energy for any day's activities. You need to consume complex carbohydrates, they are slowly digested and saturated for a long time. Suitable foods: cereals, a slice of wholemeal bread, fruits, starchy vegetables. You can supplement them with a small amount of fat or protein. Options: oatmeal, honey is allowed, a sandwich with hard cheese, fruit salad, vinaigrette, scrambled eggs. The serving size does not exceed the size of the palm of your hand.
- Lunch is a hearty and moderately nutritious meal. If you are interested in how to lose weight fast, this food should be taken carefully. If rapid weight loss is not expected, concessions are welcome. The ideal lunch is protein and carbohydrates, in that order. The main dish can be meat or fish, vegetables or a small amount of porridge will act as a side dish. First courses are also acceptable, but it is important to ensure that they are not too high in calories. Options: cucumber salad and boiled fish, stewed vegetables and baked meat, light soup and a couple of eggs, a small portion of porridge and a lean part of a steamed bird.
- Dinner is a meal that requires special attention. You must have dinner 3-4 hours before leaving for the arms of Morpheus. Dinner should be light and, if possible, protein. It is permissible 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.
Subject to all prescriptions and sufficient willpower, such a diet will help you lose up to 10 kg per month without harm to health and negative consequences.
sandwich diets
If you decide, I want to lose 10 kg or more in a short time, you can adopt one of the diets, which consists of alternating 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 striped diet. She prescribes alternate drinking and moderate eating days. You need to start with a light one, this will prepare the body for the restrictions. Eat a fairly substantial breakfast, but extremely healthy foods, porridge, a piece of whole-grain bread, and tea are fine. For lunch, you can eat the first course and boiled meat, dinner - low-fat cottage cheese. But such a scheme needs to make a menu for every day on a sparing diet.
The whole next day you just need to drink. Water, tea and coffee without sugar, natural juices, fermented milk drinks, low-fat and salt-free broths. With this diet, the weight loss trend will look like this. A day of drinking will take up to 1 kg, a day of moderate nutrition will lead to a return of 100-200 g, or the weight will remain the same. The final result will be to lose 10 kg or more in 30 days. If you follow the regimen, you should monitor your well-being, eat vegetables and fruits on moderate days, and make sure you take multivitamins.
A gentle option for such a diet is the alternation of fasting and regular days. For the download, you can choose any option.
- Vegetable. During the day, eat about 1 kg of fresh or cooked vegetables without the use of oil.
- Fruit. 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 fat-free 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 suitable diets
If you are not in doubt about how to lose weight for the first time, you already have one or more effective diets in mind. They can be used to lose weight quickly. For example, there is a certain diet that has previously led to shedding 3-4 kg per week. She will become the base. But it is not enough to decide, I want to lose 10 kg, it is important to follow all the instructions.
Follow the proper diet, the recommended times, then take a week off to stabilize the weight and repeat the experiment. In those 5-7 days that will pass before the start of the next round, you need to eat in moderation, avoid breakdowns and weight jumps, otherwise all efforts will be in vain, and even the most effective diet will not justify itself. For nutrition in the stabilization week, an individual diet plan is suitable. After active weight loss, it will help maintain the achieved result.
During this month you can play sports, alternating between active and quiet weeks. During the week of stabilization, you can exercise more actively, and during the period when the diet is observed, moderate the burning a little. This will help maintain muscle tone, but not overwork. In order to lose weight by a sufficiently large number of kg in a short time, you need to strictly follow any diet, otherwise the result will not be to your liking. In addition, you can support the 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 effectively and quickly enough. The main thing is to follow all the rules and not allow yourself to be relaxed. But the most difficult thing is to fix and maintain the obtained result. It is very important to do everything possible so that the weight does not return, since each rapid weight loss is a strong stress for the body. In order not to be interested in how to lose weight again in the future, you should always remember that a diet is a way of life and you need to eat in moderation all the time. And then the extra pounds will never bother you again.
How to quickly lose weight by 10 kg: exercise
To start training, you need to create comfortable conditions for yourself:
- ventilate the room;
- turn on the rhythmic music;
- put on comfortable sports gear;
- drink a bottle of still water;
- prepare a mat for classes and some sports equipment: a rope, dumbbells, a stepper.
Any sports activity should start 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 on different muscle groups, and it is also worth alternating them. Do not force yourself to do exercises through force, especially those that are given with great difficulty. How to lose weight, the body will tell you. After a while, usually on the second or third day after class, you will feel sore muscles. This says a lot about the effectiveness of training. A set of exercises can be developed independently or with the help of a sports instructor.