How to lose 10 kg in a month at home?

Women who want to lose 10 kg per month at home, only need to follow the recommendations of experienced nutritionists. And do not forget that it is in winter that there are not only holidays and tables filled with all kinds 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 shapes may be very far from ideal at that time. But there is a fairly simple technique that will help you remove 10 kg per month at home. To do this, you will have to make some effort, because without working on yourself and proper nutrition, even the best diet will not help you.

Top tips for those who want to lose weight

In addition to good nutrition, you also need to exercise. The required rating on the scales can be achieved by gradually increasing physical activity.

To lose weight by 10 kg at home, you need to 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 such an amount of fluid, losing 10 kg in a month will not work. After all, it is water that will help rid your body of all the excess that has accumulated in it. Therefore, it is necessary to form a habit - every day before meals, drink a glass of warm water.

It is possible to lose weight if you replace a nighttime snack with a glass of low-fat kefir or green tea. If you really want to eat, you should eat, for example, a fresh cucumber.

Experienced nutritionists will tell you how to lose weight by 10 kg per month, emphasizing that you need to combine foods correctly. It has long been known that fats do not combine with carbohydrates. Therefore, you can not eat cutlets with potatoes. In the diet menu, this is strictly prohibited.

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 so-called somatotropic hormone is gradually produced in the human body, which is involved in the process of fat splitting 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 weight loss success?

Few beautiful ladies know whether it is possible to lose 10 kg in a month. 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 will be useful, except for grapes and bananas. You can eat low fat dairy products, hard boiled eggs, whole grain breads and cereals.

It is better to exclude from the diet menu salt, fried and smoked foods, baked goods, sugar, butter, spices, lard, sweets, alcohol and ketchup.

Losing weight in a month is real if you join 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 you can also be helped by morning exercises and jumping rope.

Dishes that can be included in the diet menu

If you want to regain a beautiful and slender figure and lose weight in 1 month without disrupting the functioning of the body, then your option is to introduce mashed soups into your daily diet.

More importantly, you don't have to eat them with a bun. To get rid of an extra 10 kilograms will help cold avocado and cucumber soup. To prepare it, take 1 clove of garlic, 2 cucumbers, 1 tablespoon of parsley, 1 avocado, 1 spoon of soy sauce, 1 spoon of red onion, 1 spoon of green onions, vegetable broth, 50g of lemon juice. I must say that the rules for preparing this dish are quite simple. We clean and cut the avocado, then grind 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 soup puree with celery. Take 1/4 celeriac, 1 liter of water, sweet peas, 1 carrot, green roots, half an onion, bay leaf. These ingredients are needed to prepare the broth, which is the basis of a dish that will really help you lose those extra pounds. For soup, you will still need 100 ml of cream, 500 g of mushrooms, seasonings, basil, 2 teaspoons of olive oil. The broth must first be cooked. Fry the mushrooms with onions with olive oil. Place all the soup ingredients in a blender and blend. After that, put the resulting mass in a saucepan with broth. Such a dish in the menu will be simply indispensable.

There is another very tasty and nutritious pumpkin and spinach puree soup. By eating this dish, you will know exactly how to lose 10 kg in a month with the help of proper nutrition. Take 1 branch 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 ofvegetable oil. Such a simple soup should definitely be on the diet menu. We 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 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.

Recipes for weight loss

To find out how to lose 10 kg in a month, it is better to consult a nutritionist. And very often doctors recommend in this case to introduce salads into the diet. It can be said 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, low-fat yogurt or sour cream.

It should be remembered that doctors will tell you how to lose weight in a month. And they will offer you the most balanced menu, which may include a salad with cod liver and 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 onions, 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 veal salad. Take 3 boiled eggs, 200 g of boiled veal, 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. Put the mushrooms, peppers and onions cut into rings in a preheated pan and add a small amount of water. Simmer these ingredients until soft. After that, boiled veal should be cut into thin strips and combined with vegetables. Sprinkle the salad with dill before serving.

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 foresee certain aspects in advance.

1. First of all, you have to choose a suitable diet. Not necessarily a diet that helped get rid of excess pounds from 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 to the desired indicator.
2. Be sure to take multivitamins while on 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 listlessness.
3. Increase physical activity. Compliance with this article 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 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. Additionally, muscle at rest burns far more calories than fat tissue, which means that even while sleeping it will aid in 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, then move on to jogging and physical education exercises, and only after that send to the gym for finishing touches.
4. Permanent control. Do not forget that it is important not only to know how to lose weight by 10 kg per month, but at the same time to maintain health. If during the process of active weight loss new unpleasant sensations appear, they should be recorded and analyzed. Excessive weakness, complete listlessness, bowel problems, anxiety and, of course, pain of any kind should alert. If a symptom appears, you should 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

After all the subtleties of effective weight loss have been studied, you can proceed to the choice of a diet. How to understand that the diet is suitable and will help to lose weight? It's easy to do, just answer the following questions honestly.

• Are drinking diets 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 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 foods prescribed by the diet. Even if you categorically cannot consume some of them, you should refuse such a diet. Changing the menu will not only lead to a slowdown in weight loss, but also to psychological problems associated with acute and continuous 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 a vegetable diet in the winter threatens with food poisoning, since January cucumbers and tomatoes do not differ in usefulness. It is best to give preference to seasonal vegetables and fruits that grow in your area.
• Regardless of the chosen diet, you should completely and unconditionally exclude all fast foods, sweets, except natural honey, pastries, sodas, alcohol. With minor weight adjustments, concessions are acceptable, but if you need to lose 10 kg fairly quickly, these drinks and foods have no place in the diet.
• Snacking between meals is only possible in case of strong hunger. If it's not there, you shouldn't even reach for an apple. Egg whites, green apples, 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.
• Be sure to drink up to 2 liters of water a day. No tea or coffee, no juice or compote, but pure non-carbonated water. Tasteful appetizers and drinks are considered food.

Thus, all the subtleties have been clarified, it's time to choose how to lose weight by 10 kg and what diet will help you with this.

Individual Mode

Such a diet is considered the most healthy and effective. You will be able to create your own menu and modify 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 programmed regime, which means breakdowns are likely. It is necessary to carefully draw up an individual diet, because if you need to lose weight significantly, concessions and breakdowns are unacceptable. It's best to write out a meal plan in advance so you don't have to think about what to eat for lunch, which means there's no temptation to eat an unplanned sandwich.

You must 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 the day's activities. You need to consume complex carbohydrates, they are slowly digested and saturate for a long time. Suitable foods: cereals, slice of wholemeal bread, fruits, starchy foods. You can supplement them with a small amount of fat or protein. Options: porridge, honey is allowed, a hard cheese sandwich, 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 want to know how to lose weight fast, this meal should be taken with care. If rapid weight loss is not expected, concessions are acceptable. The ideal lunch consists of protein and carbohydrates, in that order. The main course can be meat or fish, vegetables or a small amount of porridge will serve as a side dish. Entrees 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 meat in the oven, light soup and some eggs, a small portion of porridge and a lean portion of steamed poultry.
• Dinner is a meal that requires special attention. You must have dinner 3-4 hours before leaving for the arms of Morpheus. 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.

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.

Intertwined regimes

If it is decided that I want to lose weight by 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 an iron will and are ready to follow all the precautions that can minimize damage to health.

The simplest of these diets is the so-called striped diet. She prescribes alternating alcohol consumption and days with moderate diet. You need to start with a light one, this will prepare the body for the restrictions. Eat a fairly large breakfast, but extremely healthy foods, porridge, a piece of whole grain bread and tea are enough. For lunch, you can eat the first course and boiled meat, dinner - low-fat cottage cheese. But such a diet should make a menu for every day with a moderate diet.

All the next day, you just have to drink. Water, unsweetened tea and coffee, natural juices, fermented milk drinks, low fat and unsalted broth. With this diet, the weight loss trend will look like this. A day of eating will take up to 1 kg, a day of moderate nutrition will either return 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 diet, you should monitor your well-being, eat vegetables and fruits on moderate days, and be sure to take multivitamins.

A gentle option for such a diet is the alternation of fasting and regular days. For unloading, you can choose any option.

• Vegetable. During the day, eat about 1 kg of fresh or cooked vegetables without using oil.
• Fruit. There are only low-calorie fruits, for example, apples, citrus fruits, watermelon is also suitable, although it is not a fruit.
• Protein. Usually these 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 adapted diets

If you are not faced with the question of how to lose weight for the first time, then you already have one or more effective diets in mind. They can be used for rapid weight loss. For example, there is a certain diet that previously led to getting rid 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.

Follow the proper diet, 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 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. For nutrition during the stabilization week, an individual diet is suitable. After active weight loss, it will help maintain the achieved result.

During this month, you can play sports by alternating active and calm weeks. During the week of stabilization, you can train more actively, and during the period when the diet is observed, moderate the ardor 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 please. Additionally, you can support the skin with regular 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 fairly quickly. The main thing is to follow all the rules and not indulge in relaxation. But the most difficult thing is to fix and maintain the result obtained. It is very important to do everything so that the weight does not return, because each rapid weight loss is a great stress on the body. In order not to have to worry about how to lose weight in the future, you should always remember that dieting is a way of life and you should 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 rhythm music;
• put on comfortable sports equipment;
• take a bottle of non-carbonated water;
• prepare a mat for the lessons and some sports equipment: a rope, dumbbells, a stepper.

Any sporting activity should start with a warm-up. 5 to 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 focus on different muscle groups, and it is also worth alternating them. Do not force yourself to do exercises by 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 the course, you will feel pain in the muscles. That says a lot about the effectiveness of the training. A set of exercises can be developed independently or with the help of a sports instructor.