Women who want to lose 10 kg per month at home should only follow the recommendations of experienced nutritionists. And do not forget to remember that in winter there are not only holidays and tables full of 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 perfect so far. But there is a fairly simple technique that will help you lose 10 kg per month at home. To do this, you will need to make some effort, because without work on yourself and proper nutrition, even the best diet will not help.
Top tips for those who want to lose weight
In addition to proper nutrition, you need to exercise. The necessary evaluation of 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 should drink at least 2 liters of purified water every day. Without this amount of fluid, losing 10 kg per month will not work. After all, it is the water that will help you get rid of all the excess accumulated in it. Therefore, it is necessary to create a habit - drink a glass of warm water every day before meals.
It is possible to lose weight if you replace the night breakfast with a cup of low-fat yogurt or green tea. If you really want to eat, then you should eat, for example, fresh cucumber.
Experienced nutritionists will tell you how to lose 10 kg per month, insisting that you need to combine food properly. It has long been known that fats do not combine with carbohydrates. Therefore, you can not eat steaks with potatoes. This is strictly forbidden in the diet menu.
Negatively, weight loss is affected by the lack of normal and timely rest. Scientists say that from 21 to 2 o'clock in the morning in the human body gradually produces the so-called somatotropic hormone, which is involved in the process of breaking down 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 one month. As it turns out, anything is possible if you make an effort. You also need to remember which foods should be included in your daily diet. To lose 10 pounds, 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, wholemeal bread and cereals.
It is better to exclude from the diet menu salt, fried and smoked foods, bakery products, sugar, butter, spices, lard, pastries, alcohol, ketchup.
Losing weight in one month is real if you register in a fitness club and regularly attend classes, which should be held 3 times a week. You can also take a few stops or refuse to use the lift. And morning gymnastics and jumping rope can also 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 body, then your option is to introduce puree soups in your daily diet.
Most importantly, you do not need to eat them with a bun. Get rid of extra 10 pounds will help cold avocado and cucumber soup. To prepare it, take 1 clove of garlic, 2 cucumbers, 1 tablespoon parsley, 1 avocado, 1 tablespoon soy sauce, 1 tablespoon red onion, 1 tablespoon green onions, vegetable broth, 50 g lemon juice. I must say that the rules for preparing this dish are quite simple. Peel and chop the avocado, then grind it in a blender, adding all the other ingredients. In case the resulting mass turns 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 necessary for the preparation of the broth, which is the basis of a dish that will really help you lose 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 be boiled first. Stew the mushrooms with onions using olive oil. Put all the ingredients for the soup in a blender and beat. Then pour the resulting mass into a saucepan 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 per month with the help of proper nutrition. Take 1 stalk of leek, 200 g of spinach, thyme, 2 sprigs of celery, 40 g of butter, 100 g of pumpkin, salt, 3 feathers of green onion, black 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 saucepan, put the chopped onion, pumpkin, celery, spinach, thyme and stew under a 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 blender and serve, garnished with egg and cream.
Recipes for weight loss
To learn how to lose 10 kg per month, it is best to visit a nutritionist. And very often doctors recommend in this case to introduce salads in the diet. We can say that the diet should contain such dishes. They are universal, as they can be prepared 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 should 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 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 the onion, cabbage, herring, greens, add vinegar and peas. Make the salad with oil.
There is a lot of information on how to lose 10 kg per month. But even so, you should know that the main helper 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 pepper, 100 g of yogurt and 20 ml of vegetable oil. Put the sliced mushrooms, peppers and onions in a preheated pan and add a little water. Stew these ingredients until soft. Then the cooked beef should be cut into thin strips and combined with vegetables. Before serving, sprinkle the salad with dill.
Tips and warnings
Rapid weight loss is always a huge 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.
- First of all, you need to choose the right diet. Not necessarily a diet that has helped you lose weight a friend or colleague. You need to choose a diet based on the general condition of the body, the individual tolerance of certain products, taste preferences and the period set for weight loss. Only in this case it will be possible not only to lose weight, but also to fix it on the desired indicator.
- Remember 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 you are likely not to 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. Adherence to this element will not only accelerate weight loss, but also keep the body beautiful. During the period when a strict diet is followed and intensive fat burning takes place, the volumes will change and in order for the skin to adapt to the "new conditions", it must be elastic. In addition, the muscles at rest burn many more calories. from adipose 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 leisurely walks, afterto switch to jogging and physical education exercises and only then send to the gym to make the final touches.
- Constant control. Remember that it is important not only to know how to lose 10 kg per month, but at the same time maintain your health. If new unpleasant sensations appear in the process of active weight loss, they should be recorded and analyzed. Excessive weakness, complete apathy, stool problems, anxiety and, of course, pain of all kinds should warn. If any symptoms occur, you should adjust your diet and, if necessary, contact a specialist, as the problem is easier to prevent than to deal with in the active phase.
Power mode selection
Once you have studied all the intricacies of effective weight loss, you can proceed to the choice of diet. How do we know that the diet is appropriate and will help to 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. 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 starvation will lead to breakdowns and subsequent weight gain.
- Carefully study all the foods that the diet prescribes. Even if you can definitely not consume some of them, you should refuse such a diet. Changing the menu will lead not only to a delay in weight loss, but also to psychological problems associated with acute constant hunger.
- 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 vegetable diet in the winter threatens food poisoning, as 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 foods, pastries, except natural honey, pastries, soda, alcohol. Discounts are acceptable for minor weight adjustments, but if you need to lose 10 kg relatively quickly, these drinks and foods have no place in the diet.
- Eating between meals is possible only if there is severe hunger. If you don't have it, you shouldn't even reach for an apple. Proteins, green apples, cucumbers are suitable for the role of intermediate 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.
- Remember to drink up to 2 liters of water a day. Not tea or coffee, not juice or compote, but pure still water. The first dishes 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
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 not driven by momentary desires. The problem is the lack of a strictly planned diet, which means that failures are likely. It is necessary to carefully prepare an individual diet, because if you need to lose weight significantly, discounts and collapses are unacceptable. It is better to write a meal plan in advance so that you do not have to think about what to eat for lunch, which means that you were not tempted to eat an unplanned sandwich.
You need to compose the menu according to the following scheme:
- The first meal should be an hour after waking up. Ideally, a breakfast containing carbohydrates will give you energy for daily activities. You need to consume complex carbohydrates, they are absorbed slowly 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: porridge, honey allowed, hard cheese sandwich, fruit salad, vinaigrette, scrambled eggs. The portion size does not exceed the size of your palm.
- Lunch is plentiful and moderately nutritious food. If you are interested in how to lose weight fast, this diet should be taken with caution. If rapid weight loss is not expected, discounts are acceptable. 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. The first dishes are also acceptable, but it is important to ensure that they are not too high in calories. Options: cucumber and boiled fish salad, stewed vegetables and roast meat, light soup and a few eggs, a small portion of oatmeal and lean portion of steamed poultry.
- Dinner is a meal that requires special attention. You should have dinner 3-4 hours before heading to Morpheus' arms. The evening meal 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. The volume of serving should not exceed 1 cup.
If you follow all the prescriptions and enough will, such a diet will help you lose up to 10 kg per month without harm to health and negative consequences.
Mixed diets
If it is decided I want to lose 10 kg or 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 an iron will and are willing to follow all precautions that can minimize damage to health.
The simplest of these diets is the so-called striped diet. She prescribes alternating drinking and days with moderate food. You need to start with a cure, this will prepare the body for limitations. Breakfast is plentiful, but extremely healthy foods, oatmeal, a slice of wholemeal bread and tea are suitable. For lunch you can eat first course and boiled meat, dinner - low-fat cottage cheese. But such a scheme should make a menu for all days with a moderate diet.
You just have to drink all the next day. Water, tea and coffee without sugar, natural juices, fermented milk drinks, low-fat and unsalted broth. With this diet, the weight loss trend will look like this. One day of drinking will take up to 1 kg, a day of moderate eating will either lead to a return of 100-200 g, or the weight will remain the same. The end result will be to get rid of 10 kg or more in 30 days. If you follow the regimen, you should monitor your self-esteem, eat vegetables and fruits on moderate days and be sure to take multivitamins.
A gentle option for such a diet is the alternation of hungry and regular days. You can select any option for unloading.
- Зеленчукова. During the day, eat about 1 kg of fresh vegetables or cooked without oil.
- Fruits. There are only low-calorie fruits, such as apples, citrus fruits, watermelon is also suitable, although it is not a fruit.
- Protein. Usually such days give long-lasting saturation and are easily tolerated. During the day you can eat up to 1 kg of nonfat cottage cheese, boiled chicken or fish. Proteins are allowed.
The trend of weight loss will be similar to the previous version of the diet. 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. Can be used for rapid weight loss. For example, there is a certain diet that has previously led to weight loss of 3-4 kg per week. It will become the basis. But it is not enough to decide, I want to lose 10 kg, it is important to follow all instructions.
Follow the appropriate diet, the recommended hours, then take a week off to stabilize the weight and repeat the experiment. During these 5-7 days, which will pass before the start of the next round, you should eat moderately, avoid collapses and weight gain, otherwise all efforts will be in vain and even the most effective diet will not be justified. An individual diet plan is suitable for feeding during the stabilization week. Having active weight loss will help maintain the achieved result.
During this month you can play sports, alternating active and quiet weeks. During the stabilization week you can train more actively, and during the period when the diet is followed, soften the heat a little. This will help maintain muscle tone, but not overload. To lose enough weight in a short time, you must strictly follow any diet, otherwise the result will not please. In addition, you can support the skin with simple peels, such as coffee peels, as well as use 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 calm. But the most difficult thing is to correct and maintain the achieved result. It is very important to make every effort not to regain weight, as any rapid weight loss is a strong stress for the body. So that you do not have to worry about how to lose weight again in the future, you should always remember that diet is a way of life and you should eat moderately at all times. And then the extra pounds will never bother you again.
How to lose weight quickly by 10 kg: exercises
To start training, you need to 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 a little sports equipment: rope, dumbbells, stepper.
Every sport activity should start with warming up. 5-7 minutes are enough to warm up the muscles. Then it's worth starting the basic 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 with 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 muscle pain. This speaks volumes about the effectiveness of the training. A set of exercises can be developed independently or with the help of a sports instructor.