How can you lose 10 kg in a month at home?

Women who want to lose 10 kg a month at home just need to follow the recommendations of an experienced nutritionist. And be sure to remember that in winter there are not only holidays and tables filled with all sorts of delicacies, but also a good opportunity to gain weight. But you want to wear your favorite clothes in the spring, but your shape may be very far from ideal at the moment. But there is a relatively simple technique that will help you remove 10 kg a month at home. To do this, you need to make some effort, 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 scales can be obtained by gradually increasing physical activity.

To lose weight by 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 need to drink at least 2 liters of clean water daily. Without such an amount of fluid, losing 10 kg in a month will not be effective. After all, it is water that will help cleanse your body of all the excess that has accumulated in it. Therefore, it is necessary to make a habit - every day before meals, drink a glass of warm water.

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

On how to lose weight by 10 kg per month, you will be told by an experienced nutritionist who insists that you need to combine foods properly. It has long been known that fats do not combine with carbohydrates. Therefore, you should not eat meat with potatoes. In the diet menu, this is strictly prohibited.

Negatively, weight loss is influenced by a lack of normal and timely rest. Scientists say that from 21 to 2 am, so-called somatotropic hormones are gradually produced in the human body, which are involved in the process of fat separation and accelerate the process of weight loss by 10 kilograms. When we sleep very late, we lose such important hormones.

What else do you need for successful weight loss?

Some beautiful women know whether it is possible to lose 10 kg in a month. As it turns out, anything can be done if you make the effort. You also need to remember the foods that need to be included in your daily diet. To lose 10 pounds, you need to eat as many fresh vegetables as possible. Juices and fresh fruits will be useful, except grapes and bananas. 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, butter, spices, lard, sweets, alcohol, tomato sauce from the diet menu.

Weight loss in a month is real if you sign up for a fitness club and regularly attend classes that are supposed to be held 3 times a week. You can also walk a few stops or refuse to use the elevator. And you may also be helped with morning workouts and jump rope.

Dishes that may be included in the diet menu

If you want to find a beautiful and slim figure and lose weight in 1 month without interfering with body functions, then your choice is to introduce puree soup into your daily diet.

Most importantly, you don’t have to eat it with bread. Get rid of the extra 10 pounds will help 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 shallots, 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 chop the avocado, and then grind it in a blender, adding all the other ingredients. If the resulting mass turns out thick, then it is better to dilute it with vegetable broth.

The diet menu may include celery puree. Take 1/4 celery root, 1 liter of water, sweet peas, 1 carrot, green roots, half an onion, bay leaf. These ingredients are needed to prepare the soup, which is the basis of the dish that will really help you lose that extra weight. For the soup, you still need 100 ml of cream, 500 g of mushrooms, seasoning, basil, 2 teaspoons of olive oil. The broth needs to be cooked first. Boil mushrooms with onions using olive oil. Put all the soup ingredients in a blender and blend. After that, put the resulting mass into a saucepan with broth. Such dishes in the menu will be indispensable.

There is another very tasty and nutritious soup puree with pumpkin and spinach. By consuming this dish, you will know exactly how to lose 10 kg weight in a month with the help of proper nutrition. Take 1 stalk of onion, 200 g spinach, thyme, 2 stalks of celery, 40 g butter, 100 g of pumpkin, salt, 3 green onion feathers, pepper, 2 eggs, 20 ml of vegetable oil. Such a simple soup should be on the diet menu. We heat both types of oil in a saucepan, place the chopped onion, pumpkin, celery, spinach, thyme and simmer under the lid for 20 minutes. Then pour all 1. 5 liters of boiling water and cook for another 5 minutes. Grind the finished soup with a blender and serve, garnished with eggs and cream.

Recipes for weight loss

To find out how to lose 10 kg of weight in a month, it is best to see a nutritionist. And often, doctors recommend in this case to introduce salads into the diet. We can say that the diet must contain such dishes. They are versatile, as they can be prepared from many useful products. You just have to keep them fresh. In order for the diet to give positive results, it is best to season salads with vegetable oil, yogurt or low -fat sour cream.

Keep in mind that the doctor 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 beans. 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 fillets, 10 ml of 3%vinegar, 130 g of onions, herbs, 20 ml of vegetable oil and 100 g of canned beans. Finely chop onions, cabbage, herring, greens, add vinegar and nuts. Garnish the salad with oil.

There is a lot of information out there on how to lose 10 kg in a month. But despite this, you need to know that the main helper is the right dish. For example, an effective diet might include a beef salad. Take 3 boiled eggs, 200 g of boiled beef, 130 g onions, 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 that have been cut into rings into a preheated pan, and add a little water. Simmer these ingredients until soft. After that, the boiled beef must be cut into thin strips and combined with vegetables. Sprinkle the salad with dill before serving.

Tips and Cautions

Rapid weight loss is always a big stressor. In order for the consequences of the correction of such figures only bring positive emotions, it is necessary to predict some aspects in advance.

1. First of all, an appropriate diet must be chosen. Not necessarily a diet that helps lose extra pounds to a friend or colleague. You need to choose a diet based on the general condition of the body, individual tolerance to certain products, taste preferences, and the period allotted for weight loss. Only in this case, it is not only possible to lose weight, but also to improve it on the desired indicator.
2. Make sure you take a multivitamin during the diet. The desire to lose weight by 10 kg a month will force you to introduce very strict restrictions, which means most likely you will not receive the necessary vitamins and minerals. 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.
3. Increase physical activity. Adherence to this item will not only accelerate weight loss, but also maintain a beautiful body. In periods when a strict diet is followed and intensive fat burning is underway, the amount will change, and in order for the skin to have time to adapt to the "new conditions", it must be elastic. In addition, muscles during rest burn more calories than adipose tissue, which means that even during sleep they will contribute to weight loss. But you can not immediately rush into the pool with your head, a serious load will only harm unprepared people. You can start with a leisurely walk, then move on to jogging and physical education workouts, and only after that send to the gym to make the finishing touches.
4. Continuous control. Remember 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 in the process of active weight loss arises an unpleasant sensation, it must be recorded and analyzed. Excessive weakness, complete indifference, problems with stool, anxiety and, of course, pain in any nature should be wary of. If any symptoms occur, you need to adjust the diet and, if necessary, contact a specialist, because the problem is easier to prevent than to deal with it in the active phase.

Power mode options

Once all the subtleties of effective weight loss have been studied, you can proceed with diet selection. How to understand that the diet is appropriate and will help lose weight? This is easy to do, just answer the following questions honestly.

• Is a drinking regimen right for you? Many effective diets are based on liquid foods. Their danger is that some people do not tolerate such diets 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 damage and subsequent weight gain.
• Carefully study all foods prescribed by the diet. While you cannot take some of them absolutely, you should reject such diets. Changing the menu will involve not only weight loss, but also psychological problems associated with acute persistent hunger.
• Analyze whether you can get the right product with the right quality. This warning is due to the fact that, for example, the choice of vegetable diet in winter threatens with food poisoning, since January cucumbers and tomatoes do not differ in consumption. It is best 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, sweets, except natural honey, pastries, sodas, alcohol. With a small weight adjustment, concessions 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 can only be done if there is a strong feeling of hunger. If it’s not there, you shouldn’t reach for an apple. Egg whites, green apples, cucumbers are suitable for the role of products for intermediate dishes. 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 daily. Not tea or coffee, not juice or compote, but pure non -carbonated water. First meals and delicious drinks are considered food.

So, all the subtleties have been explained, it is time to choose how to lose weight by 10 kg and which diet will help with this.

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. Suitable for those who can control themselves and are not driven by momentary desires. The problem is the lack of a strict scheduled diet, which means that damage may occur. It is necessary to make an individual diet carefully, because if you need to lose weight significantly, concessions and damages are unacceptable. It’s best to write a meal plan in advance so you don’t have to figure out what to serve for lunch, which means that there’s no temptation to eat an unplanned sandwich.

You need to arrange the menu according to the following scheme:

• The first meal, it should be done an hour after waking up. Ideally, a breakfast that contains carbohydrates will give you energy for any daily activity. You need to take complex carbohydrates, they are slowly digested and saturated for a long time. Suitable foods: cereals, a piece of whole grain bread, fruits, starchy vegetables. You can supplement them with a little fat or protein. Options: porridge, honey allowed, sandwich with hard cheese, fruit salad, vinaigrette, scrambled eggs. The portion size does not exceed the size of your palm.
• Lunch is a filling and moderately nutritious meal. If you are interested in how to lose weight fast, this dish should be taken with caution. If rapid weight loss is not expected, concessions are acceptable. The ideal lunch is protein and carbohydrates, in that order. The main course can be meat or fish, vegetables or a little porridge will act as a side dish. The first course is also acceptable, but it’s important to make sure that it’s not too high in calories. Options: cucumber salad and boiled fish, boiled vegetables and grilled meat, light soup and a pair of eggs, a small portion of porridge and a small portion of steamed chicken.
• Dinner is a dish that requires special attention. You must have dinner 3-4 hours before going to Morpheus ’embrace. Dinner should be light and, if possible, protein. It is allowed to add a little carbs slowly. Options: low -fat cottage cheese and 1 apple, boiled egg whites and cucumber, a glass of kefir and grapefruit. The number of servings should not exceed 1 cup.

Subject to all prescriptions and adequate wishes, such a diet will help you lose up to 10 kg per month without endangering health and negative consequences.

Intermittent diet

If it is decided, I want to lose weight by 10 or more kg in a short time, you can adopt one of the diets, which involves alternating hungry and moderate days. Such a diet is only suitable for those who have a craving for iron and are willing to follow all the precautions that can minimize damage to health.

The simplest of these diets is the so -called striped diet. She sets out to have a spare drink and a day with a simple meal. You need to start with a light one, this will prepare the body for restraint. Take a pretty filling breakfast, but very healthy food, porridge, a slice of whole grain bread and tea are good. For lunch you can eat first course and boiled meat, dinner - low -fat cottage cheese. But such a scheme should create a menu for all days with a modest diet.

Throughout the next day you just have to drink. Water, tea and coffee without sugar, natural juices, fermented milk drinks, low -fat and unsalted soups. 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 nutrition will either lead to a return of 100-200 g, or the weight will remain the same. The end result will be getting rid of 10 kg or more in 30 days. If you follow a regimen, you need to monitor your well-being, eat vegetables and fruits on a moderate day and make sure you take a multivitamin.

A gentle option for such a diet is the replacement of fasting and regular days. To unload, you can select any of the options.

• vegetables. During the day, eat about 1 kg of fresh or cooked vegetables without the use of oil.
• fruits. Only low-calorie fruits, for example, apples, citrus fruits, melons are also suitable, even if they are not fruit.
• Protein. Usually such days provide long-term saturation and are easily accepted. During the day, you can eat up to 1 kg of lean cottage cheese, boiled chicken or fish. Egg whites are allowed.

The weight loss trend will be similar to previous dietary choices. But the rate will be different, the progress will not be so clear.

Appropriate dietary repetition

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 for rapid weight loss. For example, there are certain diets that previously led to getting rid of 3-4 kg a 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 instructions.

Follow the appropriate diet, the recommended time, then take a week off to stabilize the weight and repeat the experiment. In the 5-7 days that will pass before the start of the next round, you need to eat in moderation, avoid damage and heavy 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 appropriate. After active weight loss, it will help maintain the results achieved.

During this month, you can play sports, alternating between active and quiet weeks. During the stabilization week, you can exercise more actively, and during the observed diet period, moderate the spirit a bit. This will help maintain muscle tone, but not work too much. To lose weight with a fairly large amount of kg in a short time, you must follow any diet strictly, otherwise the result will not be pleasant. In addition, you can support the skin with normal skin, such as coffee skin, as well as use special cosmetics designed to restore tone.

Almost any diet will help you lose weight effectively and fast enough. The main thing is to follow all the rules and not allow yourself to relax. But the hardest thing is to improve and maintain the results achieved. It is very important to make every effort so that the weight does not return, because any rapid weight loss is a strong pressure for the body. To not have to be interested in how to lose weight again in the future, you must always remember that diet is a way of life and you need to eat in moderation all the time. And then the extra pounds won’t bother you anymore.

How to quickly lose weight by 10 kg: exercise

To start training, you need to create a comfortable situation for yourself:

• room ventilation;
• turn on rhythmic music;
• wear comfortable sports equipment;
• take a bottle of non -carbonated water;
• provide mats for class and some sports equipment: ropes, dumbbells, steppers.

Any sports activity should be started by warming up. 5-7 minutes is enough to warm up the muscles. Then it is worth starting the main training. For best results, exercise for at least 40 minutes. Exercise should be on different muscle groups, and it’s also worth taking turns. Don’t force yourself to do exercises by force, especially those given with 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 pain in the muscles. This speaks a lot about the effectiveness of training. A set of exercises can be developed independently or with the help of a sports instructor.