The problem of weight loss has been the most current lately, both among young girls and older women. However, girls are the ones who most often take care of their appearance and the absence of excess weight, so they look for ways to lose 10 kg every day through exercise and diet. Why exactly 10 kg? This weight is approximate, because for each number of pounds of excess weight you need to get rid of purely individually. But still, the most popular search query on the Internet remains "How to lose 10 kg? Exercise and diet ", so we'll talk about that later.
In fact, there are several ways to lose weight. This includes not only diet and exercise, but also proper nutrition in general and various cosmetic procedures (wraps, massages, baths), not to mention teas and herbal preparations for weight loss. But everyone knows that an integrated approach to solving the problem of how to lose 10 kg with exercise for a month will give the most pronounced effect.
Special weight loss training systems developed by fitness experts allow you to effectively lose 10 kg by exercising for 2 weeks or earlier, only if you strictly adhere to certain diets and levels of physical activity. With their help, you will be able not only to return your weight to normal, but also to pump up almost all muscle groups.
For everyone who wants to lose 10 kg with exercises in 2 weeks or a maximum of one month, we present a special set of effective workouts at home.
How to lose 10 kg in a month by exercising?
As we have already learned, only an integrated approach to the issue of weight loss can give the expected results. Therefore, when doing weight loss exercises, do not forget to eat properly and drink up to 2-3 liters of water. Regular physical activity should be mandatory. To do this, you can sign up for swimming, fitness, aerobics, dancing, pilates or running.
And if you want to consolidate the result, use the following set of exercises to lose 10 kg. Consider exercises for the most problematic parts of the body:
- Starting position - standing on your hands (as in push-ups), while your back is straight and does not bend, and your stomach is retracted. Bend one leg at the knee and direct it towards the opposite shoulder, then return to the starting position. Repeat the same steps with the other leg about 15 times in 3 sets.
- Grasp the back of the chair and raise your leg at a 90-degree angle to your body without bending your knees. Then make 10 circular motions with it and change legs. Keep your back straight at all times.
- Stand sideways to the chair, holding your hand, and perform 20 swings with each leg to the side, completing 3 sets. To increase the load, do not hold the chair with your hand.
- Lie on the floor and rhythmically lift your buttocks up and down at least 20 times in 3 sets. Then roll over on your side and perform 30 swings with each leg up and forward, keeping it parallel to the floor.
- Place your feet shoulder-width apart and raise your arms upward, squeezing them into the castle. Perform smooth inclines, first in one direction, then in the other, and then return to the starting position. You should feel how your hair and abdominal muscles are stretched, which will gradually free you from the relaxed sides.
- Place your feet next to each other and swing your foot, first one, then the other. At the same time, always stand up straight, without leaning your back. If this exercise is difficult for you, you can keep your hand behind the back of the chair. Perform about 15 swings with each leg in 3 sets.
But in order for the exercises to give the maximum result in losing weight, it is necessary to strictly adhere to a proper diet, so we will continue to talk about how to lose 10 kg with the help of a diet. Also, don't forget to exercise.
How to lose weight by 10 kg or more with the help of diet and regular exercise?
By performing the above set of weight loss exercises, determine for yourself an individual diet. It can be presented with specially designed diets, as well as a diet based on the rules of a healthy diet with certain restrictions.
Even if you are not a proponent of dieting, remember that in order to lose weight effectively, you must give up alcohol, fatty, sweet and starchy foods, excluding fast food, fast carbohydrates and saturated fats. Replace foods that are harmful to your figure with fresh vegetables, fruits and grains, and drink as much water as possible. Reduce your daily portion: this way you can reduce your food intake. In addition, your stomach will soon be significantly reduced in volume, and the feeling of hunger will stop so often that it bothers you and you will be able to consume fewer and fewer calories.
If you dare to take drastic measures and want to know how to lose 10 kg or more with the help of diet, then use the following methods:
- Strict mono-diet based on kefir without fat and buckwheat. It is scheduled for 1 week, it can be extended or repeated after some time, if desired.
- Celery soup-based diet. It is one of the easiest, because you can eat this soup in any amount every time you feel hungry, without fear for your figure. For the preparation, you will need the following products: 1 kg of cabbage, 2 carrots, 0. 5 kg of celery, 1-2 onions, 1-2 peppers and 2 tomatoes or tomato paste.
- A rigid diet based on occasional fasting. This diet will help you lose 10 kg in just one week, but it can have many contraindications, so think carefully before risking your health in the name of losing weight. Alternate days when you drink only mineral water with days when you drink a liter of milk. One of the working days you can eat a salad of vegetables or fruits, and on weekends - a boiled egg, meat or 100 grams of low-fat cottage cheese with kefir.