Lose 10 kg in a month - effective diets and exercises

How to lose 10 kg in a month

An indisputable fact is the statement that ways to lose 10 kg in a month are not harmless to health. For this reason, it is important to listen to the recommendations of specialists, including nutritionists and fitness instructors. In general, the issue of losing weight by any number of kilograms in a month needs to be approached comprehensively, by reviewing your diet and including physical activity in your daily routine. There are many options - from proper nutrition to mono-diets that limit calories. Exercises for weight loss also have variations depending on the zone you want to work on.

Diets

The simplest option simply divides products into prohibited and permitted. By eating according to this principle for all 4 weeks and exercising at least a couple of times a week, you will easily lose weight. The list of prohibited products includes:

• lard and other fatty foods;
• alcohol;
• salt;
• sugar and all sweet products;
• spices;
• sauces, mayonnaise, ketchup;
• fried and smoked foods;
• soda;
• chips;
• packaged juices;
• fatty meats;
• flour products.

Just by eliminating these foods, you will already begin to lose weight. They need to be replaced with healthy foods, which include:

• fresh, stewed, boiled or baked vegetables, except potatoes;
• skim milk and fermented milk products;
• boiled eggs;
• lean varieties of meat and fish;
• cereals;
• whole wheat bread;
• unsweetened fruits.

Based on these two lists, you can lose weight for more than a month without a specific diet. But there are also special techniques that are also aimed at getting rid of excess weight. You can get good results in a month using:

1. Bormenthal diets. Limits calorie content to 900-1500 kcal. The main rule is the absence of hunger, which makes you overeat. Favorite foods are not completely excluded - they can make up up to 20% of the diet.
2. Japanese diet. The basis is the consumption of proteins. It can last from 7 to 14 days. The basis of the diet is foods that quickly satisfy hunger, such as fish, meat, eggs, olive oil, fruits, vegetables and cereals.

Exercises for weight loss

Depending on your specific goal, you can choose strength or aerobic exercise for your diet, i.e. cardio. The latter are more effective in burning fat and reducing volume. Strength exercises prevent the skin from sagging, which is especially important when losing weight so quickly in a month. In any case, you cannot suddenly start playing sports if previously the loads were limited to simple climbing stairs. The first step should be a light warm-up, long walks, and only then try a 15-minute workout. Then the load can be gradually increased.

No diets

You can lose weight not only through diets, but also through a few simple rules. The first of these is a mandatory reduction in caloric intake. It can be anything, the main thing is that you create an energy deficit every day. It involves expending more calories than you consume. Thanks to this, the body will extract the energy it lacks from its own reserves. In addition to calorie content, it is important to follow a number of simple rules:

• reduce the diet to 1500-2000 kcal, and the serving size to 200-250 g;
• eat 4-5 times a day, keeping breaks between meals of 3-4 hours;
• stop snacking while watching TV or in front of the computer;
• do not limit food after 6 hours - it is better to eat a late dinner 3-4 hours before bedtime;
• replace all simple carbohydrates with complex ones, i.e. eat cereals rather than sweets;
• include fresh fruits and vegetables in your diet daily;
• prepare food by stewing, boiling, baking or steaming;
• do not completely give up your favorite delicacies, but simply consume them in small quantities and preferably in the first half of the day;
• use the right spices such as ginger, cinnamon, cayenne, turmeric and mustard.

Detox programs and their features

There is a theory that slimming is hindered by slagging in the body. And although scientists criticize the term “trash,” they also recognize that toxins can accumulate in the body. Detox programs will help remove them and ensure weight loss - with fruit juices, smoothies, even water. Vegetable and fruit juices are considered the best option as they provide the body with all the vitamins. No other foods other than juices or smoothies should be consumed during this program.

But you need to prepare for such a detox. At least a week before, you should reduce the calorie content of your daily diet by excluding sweets, pastries, desserts, fatty meats, smoked foods, and salty foods. Even during this time you can manage to lose 1 kg. The detox program itself will provide both weight loss and a restart of metabolism.

Proper nutrition minus 10 kg per month

The rules listed above are also suitable for this type of diet, such as proper nutrition. Although this technique is more often considered even a way of life, because its principles can be adhered to for any amount of time. The basis is a balanced diet with the amount of proteins and carbohydrates necessary for a person. The diet does not exclude sweets, but they should be healthy, for example, marshmallows, cheesecake, marmalade or regular cottage cheese casserole. The main dishes of proper nutrition are also healthy and no less tasty. You can study the detailed menu below.

Menu

The main principle of a diet in the form of proper nutrition is a mandatory breakfast. Its absence makes you overeat in the evening. You can also eat something sweet in the morning. Lunch should include a portion of carbohydrates and proteins, and dinner should include only proteins. An approximate menu taking into account these principles can be compiled as follows:

• breakfast - rice with a piece of bread, a small fruit, green salad and tea with lemon;
• snack – yogurt, a portion of cottage cheese, fruit;
• lunch – low-fat fish with vegetable salad, 2 pieces of toast, still mineral water;
• afternoon snack - a handful of nuts or dried fruits;
• dinner - stewed vegetables with a steamed cutlet, a slice of bread, water or tea with lemon.

How difficult is it?

Some people give up on the idea of ​​losing weight even before they learn how to lose 3 kg in 3 weeks. And all because they consider it too complicated a procedure. In fact, anyone can lose such a small amount of weight over a fairly long period of time. Moreover, most will not even feel much discomfort. Still, there is a reserve “for a rainy day” on the stomach or hips of almost every modern person, with the exception of experienced athletes, models and others who are especially careful about their figure.

It’s nice that you just need to change your habits a little, and after 21 days the scales will show the coveted number.

Effective diets for losing weight by 10 kg

Although proper nutrition gives good results, many still choose diets from the “lose 10 kg in a month” category. Here are several effective techniques. The most severe option is express diets, limiting the diet to one or two products. They achieve weight loss more due to water loss. The protein diet, on which you can quickly lose weight, gets good reviews, because protein is a natural fat burner. The vegan method with limited meat intake and a predominance of plant foods has excellent results.

Mono-diet

Kefir diets are classified as highly effective diets. You will have to lose weight on it not for a month, but only for 10 days. One of them should be fasting, when you can’t eat anything at all for a day, but only drink water. On other days, kefir with a fat content of no more than 2.5% becomes the basis. Every day a certain type of product is added to it:

• 1 – 400 g low-fat cottage cheese;
• 2 – 500 g boiled chicken fillet;
• 3 – 500 g of fruit;
• 4 – 500 g of fresh vegetables;
• 5 – fasting day;
• Days 6-10 – daily any of the diets of the first 4 days.

Vegetarian

Its main difference is the absence of meat. Prohibited foods include: coffee, alcohol and pepper seasoning. The daily menu may consist of the following products and dishes:

• boiled buckwheat or rice;
• oatmeal on water;
• stewed, steamed or grilled vegetables;
• Rye bread;
• boiled eggs;
• olive oil;
• mushrooms;
• low-fat kefir, milk and cottage cheese;
• unsweetened fruits.

Protein

Another great option is a protein diet. In addition, it helps keep muscles toned. The basic principle is almost complete restriction of carbohydrates. They are replaced with protein. It is recommended to combine this diet with physical activity throughout the month. This will help shape the body's relief. Sample menu for the month:

• breakfast – milk or any other fermented milk drink;
• snack – 150 g of rice porridge;
• lunch – lean meat with sliced ​​vegetables or a bowl of soup with low-fat broth;
• afternoon snack – cottage cheese with natural yoghurt;
• dinner – 2 boiled eggs, a portion of fish;
• before bed – a glass of fresh orange or apple juice.

Drinking liquids

An indispensable condition for successful weight loss is drinking enough fluid. The daily amount of water required by the body varies between 1.5–3 liters per day. Everything here is individual. This procedure improves digestion by eliminating toxins.

Be sure to read: How many calories should you burn per day to effectively lose weight and stay slim?

When planning one or more days of fasting on water, you need to tune in to the procedure in advance. It needs to be done consciously and in a positive way. If you are planning water cleansing for the first time, you should begin to act on the weekend.

To avoid unpleasant symptoms, 2 days before you need to exclude the following foods from your diet:

• Fatty foods;
• Alcohol;
• Fast foods;
• Be sure to avoid overeating at night.

A day before the procedures, you can cleanse with salt water or a laxative enema. These activities will help get rid of poisoning by harmful substances (waste and toxins) during fasting.

10 kg weight loss plan

In addition to drawing up a diet plan for a month for more effective weight loss, it is recommended to develop a training system. It will depend on whether you work out at home or go to the gym. When drawing up a plan for the month, women should focus on cardio, which, along with diet, helps burn fat more effectively. For men, serious strength training is more suitable, as it helps build muscle. When choosing exercises, you must take into account their complexity, especially if you are a beginner athlete.

At home

Even at home, you can exercise effectively if you take just a couple of dumbbells and weights. The beginning of the workout is a warm-up, for example, cardio or a few simple exercises - squats and push-ups. At the end of classes, it is recommended to do a cool-down in the form of stretching for proper muscle formation. The main complex may include the following exercises, performed in 3 sets of 8-10 repetitions:

• lunges, possibly with dumbbells;
• twisting;
• push ups;
• plank for 30-60 seconds;
• squats, including plies;
• lifting the pelvis in a lying position;
• leg lift;
• "scissors" or "bicycle".

In the gym

The principles of creating workouts for gym classes remain the same. It is recommended to use a treadmill, exercise bike, or elliptical for cardio exercise. A basic set of exercises can be as follows:

• barbell bench press;
• dumbbell fly in a lying position;
• squats with a barbell on the shoulders;
• leg extension in the simulator;
• standing arms raise with dumbbells;
• raising on toes in the simulator;
• twisting;
• hyperextension.

Daily regime

Recovery and rest are an important point. If the body receives enormous loads and does not rest, stress occurs, which increases the production of the hormone cortisol by the adrenal glands.

An important rule: the selection of workouts, menus and types of activity should be carried out individually, taking into account the initial weight and characteristics of the body

The opposite effect occurs - cortisol blocks the breakdown of fat tissue, and weight loss does not occur.

Types of recovery at home available to everyone:

1. Eight hours sleep.
2. Relaxing treatments - warm bath with oils, sea salt, massage or self-massage.
3. Training according to the schedule - a maximum of 6 days a week, one day off is mandatory. The optimal schedule is every other day.
4. Long walks in the fresh air. The recommended number of steps per day is 10,000.

The time it takes to notice minimal results is a week.

Fat burning workout minus 10 kg per month

Interval and circuit training are considered more effective for burning fat. They are characterized by higher intensity. Specifically, interval training involves alternating for 4 minutes sets of 20 seconds of physical activity and 10 seconds of rest. For such classes, you can choose any exercise depending on the problem areas. Squats, lunges, push-ups, crunches, etc. are suitable. Circuit training consists of continuously performing a series of exercises, for example:

• squats;
• push ups;
• starfish jumping;
• any abdominal exercise;
• swing your legs;
• lunges;
• "Bicycle" exercise.

Reducing the amount of carbohydrates

If you want to lose weight, then remember that the main enemies are carbohydrates, especially fast ones (sweets of all kinds). Proteins and fats are digested much more slowly, so they do much less harm to the glorious cause of losing weight.

However, you can’t completely give up carbohydrates - where then do you get the strength to lead your usual lifestyle? But it’s quite possible to give up sweets for 3 weeks. Yes, you need to demonstrate willpower. But isn't a flat tummy worth it?