Women who want to lose 10 kg per month at home should follow the recommendations of only experienced nutritionists. And don't forget that winter is not only a holiday and tables full of all kinds of delicacies, but also a great opportunity to earn extra pounds. But you want to wear your favorite clothes in the spring, but so far your uniforms may be far from ideal. But at home there is a fairly simple technique that will help you lose 10 kg per month. You will have to make a little effort to do this, because even the best diet will not help without working on yourself and eating properly.
Basic tips for those who want to lose weight
In addition to proper nutrition, you need to do sports. The required sign 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 beautifying your figure. You need to drink at least 2 liters of purified water every day. Without this amount of fluid, losing 10 kg a month will not work. After all, water will help eliminate all the excess accumulated in your body. Therefore, it is necessary to get used to - a glass of warm water before meals every day.
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, for example, you should eat fresh cucumbers.
Experienced nutritionists will insist on losing 10 kg per month, insisting that you need to combine foods properly. It has long been known that fats do not combine with carbohydrates. Therefore, you can not eat chops 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 9 pm to 2 am, the human body gradually produces a hormone called somatotrophic hormone, which is involved in the breakdown of fats and accelerates the process of losing 10 kilograms. When we go to bed too late, we deprive the body of such an important hormone.
What else do you need to lose weight successfully?
Several beautiful ladies know that you can lose 10 kg a month. Apparently, if you make an effort, anything is possible. 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. With the exception of grapes and bananas, fresh juices and fruits will be helpful. You can eat low-fat dairy products, boiled eggs, whole grain breads and cereals.
It is better to exclude salt, fried and smoked foods, bakery products, sugar, fat, spices, fats, sweets, alcohol, ketchup from the diet menu.
If you register at a fitness club and regularly attend classes that should be held 3 times a week, it is realistic to lose weight in a month. You can also walk a few stops or refuse to use the elevator. Morning exercises and skipping rope can also help you.
Foods 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 body, then your option is to include mashed soups in your daily diet.
Most importantly, there is no need to eat them with bread. Getting rid of the extra 10 pounds will help the cold soup of avocado and cucumber. 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 juice, 50 g of lemon juice. I must say that the rules for preparing this dish are very simple. Peel and chop the avocado, then add all the other ingredients and grind in a blender. When the resulting mass thickens, it is better to dilute it with vegetable juice.
The diet menu may include celery soup puree. Take 1/4 celery root, 1 liter of water, sweet peas, 1 carrot, green carrot, half an onion, bay leaf. These ingredients are needed to prepare the broth, which is the basis of the dish, which will really help you lose those extra pounds. For the soup you still need 100 ml of cream, 500 g of mushrooms, spices, basil, 2 teaspoons of olive oil. The broth must first be cooked. Cook mushrooms with olive oil and onions. Put all the soup ingredients in a blender and mix. After that, put the resulting mass in a saucepan with broth. Such a dish on the menu will simply be irreplaceable.
There is another very tasty and nutritious soup puree of pumpkin and spinach. By eating this dish, you will know exactly how to lose 10 kg a month with the help of proper nutrition. Take 1 stalk of leeks, 200 g of spinach, thyme, 2 stalks of celery, 40 g of butter, 100 g of pumpkin, salt, 3 green onion feathers, 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 put under the lid for 20 minutes. Then pour all 1, 5 liters of boiled water and cook for another 5 minutes. Crush the prepared soup with a blender and decorate with eggs and cream and serve.
Recipes for weight loss
It is good to visit a dietitian to learn how to lose 10 kg a month. And doctors often recommend that salads be included in the diet. We can say that such foods should be in the diet. They are versatile because they can be made from many useful products. You just have to keep them fresh. It is good to add vegetable oil, yogurt or low-fat sour cream to salads for a positive diet.
Remember that doctors will tell you how to lose weight in a month. And they will offer the most balanced menu that 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 and seasoned with oil.
Information on how to lose weight in 1 month with the help of properly selected dietary foods. For this process to be successful, the diet may include herring salad. You need 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 the onion, cabbage, herring, greens, add vinegar and peas. Garnish the salad with oil.
There is a lot of information about losing 10 kg a month. However, you should know that the main helper is the right food. 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. Place the chopped mushrooms, peppers and onions in a preheated pan and add a small amount of water. Cook these ingredients until cooked through. After that, the boiled veal should be cut into thin strips and combined with vegetables. Sprinkle salad with dill before serving.
Tips and Warnings
Losing weight fast is always a big stress. In order for the results of correcting such a figure to bring only positive emotions, it is necessary to anticipate some aspects.
- First of all, you need to choose an appropriate diet. It is not necessary to have a diet to help your friend or colleague get rid of extra pounds. You should choose a diet based on the general condition of the body, individual tolerance of certain products, taste preferences and the time allotted for weight loss. Only in this case, it will be possible not only to lose weight, but also to adjust it to the desired figure.
- Be sure to take multivitamins during your diet. The desire to lose 10 kg per month will force you to apply extremely strict restrictions, which means that you will probably not be able 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 substance will not only accelerate weight loss, but also keep the body beautiful. Volumes will change as long as a strict diet is followed and intense fat burning continues, and the skin must be elastic to allow time to adapt to the "new conditions". In addition, resting muscles burn more calories than adipose tissue, which means they will help you lose weight during sleep. But you should not rush to the pool with your head immediately, a serious load will only hurt an unprepared person. You can start with slow walks, then move on to running and fitness workouts, and only then send them to the gym to make the final touches.
- Constant monitoring. 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 feelings arise in the process of active weight loss, they should be noted and analyzed. Excessive weakness, complete apathy, stool problems, anxiety and, of course, pain of any nature should be alerted. If any symptoms occur, you should adjust your diet and, if necessary, contact a specialist, because it is easier to prevent the problem than to deal with it in the active phase.
Power mode selection
After learning all the intricacies of effective weight loss, you can proceed to the choice of diet. How to understand that the diet is appropriate and will help you lose weight? It's easy to do, just answer the following questions honestly.
- Are drinking regimens suitable 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, will lead to severe hunger disorders and subsequent weight gain.
- Carefully study all the foods prescribed by the diet. Even if you can't consume some of them, you should give up such a diet. Changing the menu will not only slow down weight loss, but also lead to psychological problems associated with acute chronic hunger.
- Analyze if you can get the right products of the right quality. This warning is related, for example, to the fact that the choice of a vegetable diet in the winter threatens food poisoning, because from January cucumbers and tomatoes do not differ in terms of usefulness. It is better to prefer seasonal vegetables and fruits grown in your area.
- Regardless of the chosen diet, you must completely and unconditionally exclude all fast food, sweets, except natural honey, pasta, soda, alcohol. Discounts with small weight adjustments are acceptable, but if you need to lose 10 kg relatively quickly, these drinks and foods have no place in the diet.
- Snacks between meals are only possible when there is a strong hunger. If it's not there, you shouldn't even reach for an apple. Egg whites, green apples, cucumbers correspond to the role of products for snacks. However, nutritious nuts are so high in calories that 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, clean still water. The first dishes and delicious drinks are considered food.
Thus, all the subtleties have been clarified, it's time to choose how and what diet will help you to lose 10 kg.
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 are able to control themselves and are not driven by instantaneous desires. The problem is the lack of a seriously planned diet, which means that there is a possibility of disruption. The individual diet should be carefully designed, because if you need to lose weight significantly, concessions and violations are unacceptable. It is better to write a meal plan in advance so as not to think about what to eat for dinner, that is, there was no temptation to eat an unplanned sandwich.
The menu should be designed according to the following scheme:
- The first meal should take place an hour after waking up. Ideally, a carbohydrate breakfast will give you energy for any day's activities. You need to consume complex carbohydrates, they are slowly digested and satiated for a long time. Suitable foods: cereals, a slice of whole grain bread, fruits, starchy vegetables. You can add them with a small amount of fat or protein. Options: porridge, honey allowed, hard cheese sandwich, fruit salad, vinaigrette, omelet. The portion size is not more than the size of your palm.
- Lunch is a hearty and moderately nutritious meal. If you are interested in losing weight fast, this dish should be taken with caution. If rapid weight loss is not expected, discounts are acceptable. The ideal breakfast is protein and carbohydrates in this sequence. 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, cooked vegetables and boiled meat, light soup and a few eggs, a small portion of porridge and a lean portion of steamed poultry.
- Dinner is a dish that requires special attention. You need to have dinner 3-4 hours before going to the arms of Morpheus. Dinner should be light and, if possible, protein. It is allowed to add small amounts of slow carbohydrates. Options: low-fat cottage cheese and 1 apple, boiled egg white and cucumber, a glass of kefir and grapefruit. Serving volume should not exceed 1 cup.
According to all recipes and enough willpower, such a diet will help you lose up to 10 kg per month without compromising health and negative consequences.
Mixed diets
If it is decided that you want to lose 10 or more kg in a short time, you can take one of the diets, which includes a series of hungry and mild days. Such diets are only suitable 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. Schedule days with alternative drinking and mild food. It is necessary to start lightly, it will prepare the body for the limitations. Eat enough hearty breakfast, but extremely healthy foods, porridge, a piece of whole grain bread and tea are good. You can eat low-fat cottage cheese - the first meal for lunch and boiled meat, dinner. But with such a scheme, you need to make a menu for all days with a moderate diet.
All you need to drink the next day is just. Water, sugar-free tea and coffee, natural juices, fermented milk drinks, low-fat and unsalted broth. The tendency to lose weight with this diet will look like this. Drinking will weigh up to 1 kg a day, moderate nutrition will cause you to return 100-200 g a day, or the weight will remain the same. The end result is to lose 10 kg or more in 30 days. If you follow a regimen, you should be sure to monitor your well-being, eat vegetables and fruits in the middle of the day, and take multivitamins.
A mild choice for such a diet is fasting and alternating regular days. You can select any option for unloading.
- Vegetables. Eat about 1 kg of fresh vegetables a day or cook without fat.
- Fruit. There are only low-calorie fruits, such as apples, citrus fruits, watermelon, although not fruit.
- protein. Usually such days give long-term satiety and are easily tolerated. You can eat up to 1 kg of low-fat cottage cheese, boiled chicken or fish a day. Egg whites are allowed.
The tendency to lose weight will be similar to the previous dietary choice. But the pace will be different, the progress will not be so clear.
Repetition 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 to lose weight fast. For example, there is a certain diet that used to cause you to lose 3-4 kg per week. He will be the foundation. But it is not enough to decide, I want to lose 10 kg, it is important to follow all the instructions.
Follow a proper diet, recommended times, then take a week off to stabilize your weight and repeat the practice. It is necessary to eat moderately for 5-7 days before the start of the next round, avoid breakdowns and weight jumps, otherwise all efforts will be in vain and even the most effective diet will not justify itself. An individual diet plan for nutrition during the stabilization week is appropriate. It will help maintain the result obtained after active weight loss.
During this month, you can exercise between active and quiet weeks. You can exercise more actively during the stabilization week and reduce your passion a bit while the diet is observed. This will help maintain muscle tone, but will not overwork. You need to strictly follow any diet to lose enough pounds in a short time, otherwise the result will not be pleasant. In addition, 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 quickly enough. The main thing is to follow all the rules and do not allow yourself to relax. But the most difficult thing is to correct and maintain the result obtained. It is very important to make every effort to keep the weight back, because every 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 diet is a way of life and you should always eat in moderation. And then the extra pounds won't bother you again.
How to lose 10 kg: exercise
To start training, you need to create a comfortable environment for yourself:
- ventilate the room;
- turn on rhythmic music;
- wear comfortable sports equipment;
- take a glass of still water;
- Prepare mattresses and some sports equipment for lessons: rope, dumbbells, stepper.
Any sports activity should start with warming up. 5-7 minutes is enough to warm up the muscles. Then it is worth starting basic exercises. Exercise for at least 40 minutes for best results. Exercises should be in different muscle groups and it is worth alternating them. Do not force yourself to do exercises, especially with great difficulty. Your body will tell you how to lose weight. After a while, you will usually feel muscle pain on the second or third day after class. This speaks volumes about the effectiveness of the training. The set of exercises can be prepared independently or with the help of a sports instructor.