How to lose 10 kg in one month at home?

Women who want to lose 10 kg per month at home only need to follow the recommendations of experienced nutritionists. And remember that it is in winter that there are not only parties and tables full of all sorts of delicacies, but also a great opportunity to gain extra pounds. But you want to wear your favorite dress in spring, but your shapes may be a long way from ideal at this point. 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 efforts, 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 score on the scale can be obtained by gradually increasing physical activity.

To lose 10 kg weight 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 purified water every day. Without such an amount of liquid, losing 10 kg in a month will not work. After all, it is the water that will help rid your body of all the excess that has accumulated in it. Therefore, you need to get used to it: 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.

About how to lose 10 kg weight per month, you will be told by experienced nutritionists who insist that you need to combine food correctly. It has long been known that fats do not combine with carbohydrates. Therefore, you can not eat ribs with potatoes. In the diet menu, this is strictly prohibited.

Negatively, weight loss is affected by the lack of normal and timely rest. Scientists claim that from 21: 00 to 2: 00 in the morning the so-called somatotropic hormone is gradually produced in the human body, which is involved in the process of breaking down fat and accelerating the weight loss process by 10 kilograms. When we go to bed very late, we deprive the body of such an important hormone.

What else do you need to successfully lose weight?

Few beautiful women know if it is possible to lose 10 kg in one month. Apparently, anything is possible if you try hard. You also need to remember which 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, with the exception of grapes and bananas. You can eat low-fat dairy products, hard-boiled eggs, wholemeal bread, and cereals.

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

Losing weight in a month is real if you join a fitness club and regularly attend classes which should take place 3 times a week. You can also make a few stops or refuse to use the elevator. And you may also be helped by morning exercises and jumping rope.

Dishes 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 disrupting the functioning of the body, then your option is to introduce puree soups into your daily diet.

Most importantly, it is not necessary to eat them with a sandwich. Get rid of the 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 tablespoon of soy sauce, 1 tablespoon of red onion, 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 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 celery soup puree. Take 1/4 of celery, 1 liter of water, sweet peas, 1 carrot, green roots, half an onion, bay leaf. These ingredients are needed to make broth, which is the basis of a dish that will really help you shed those extra pounds. For the 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. Stew the mushrooms with onions with olive oil. Put all the soup ingredients in a blender and blend. After that, put the resulting mass in a saucepan with broth. Such a dish on the menu will be simply indispensable.

There is another very tasty and nutritious soup puree with pumpkin and spinach. By eating this dish, you will know exactly how to lose 10 kg in a month with the help of proper nutrition. Take 1 stalk 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 of vegetable oil. Such a simple soup should definitely be on the diet menu. We heat both types of oil in a saucepan, put the chopped onion, pumpkin, celery, spinach, thyme and simmer under the lid for 20 minutes. Then pour all 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 learn how to lose 10 kg in a month, it is best to visit a nutritionist. And most 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 need to keep them fresh. In order for the diet to give a positive result, it is better to dress salads with vegetable oil, yogurt or low-fat sour cream.

It should be remembered that doctors 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 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 chopped, mixed, seasoned with oil.

Here is information on how to lose weight in 1 month with the help of properly selected diet dishes. In order for this process to be successful, the diet can include a 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 out there on how to lose 10kg in one month. But even despite this, you need to know that the main assistant is the right dishes. For example, an effective diet can include veal salad. Take 3 hard-boiled eggs, 200 g of boiled veal, 130 g of onion, 100 g of pickled champignons, 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 little water. Simmer these ingredients until tender. Subsequently, the boiled veal must be cut into strips and combined with the vegetables. Sprinkle the salad with dill before serving.

Tips and Precautions

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 some aspects in advance.

1. First of all, a suitable diet must be chosen. Not necessarily a diet that helped get rid of extra pounds for a friend or colleague. It is necessary to select a diet based on the general condition of the body, individual tolerance of certain products, taste preferences and the allotted period 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. Make sure you take multivitamins during your diet. The desire to lose weight of 10 kg per month will force you to introduce extremely strict restrictions, which means that it is likely that you will not get 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 apathy.
3. Increase physical activity. Compliance with this article will not only accelerate weight loss, but also keep the body beautiful. In the period when you are on a strict diet and intense fat burning is in progress, the volumes will change and, in order for the skin to have time to adapt to the "new conditions", it must be elastic. In addition, muscles at rest burn far more calories than fat tissue, which means that even during sleep they will contribute to 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 then send to the gym to put the finishing touches on.
4. Constant control. Remember that it is important not only to know how to lose 10 kg weight per month, but at the same time to maintain health. If new unpleasant sensations arise in the process of active weight loss, they need to be recorded and analyzed. Excessive weakness, complete apathy, problems with stools, anxiety and, of course, pain of any nature should alert. If any symptoms occur, it is necessary to adjust the diet and, if necessary, to consult a specialized specialist, because the problem is easier to prevent than to deal with it in the active phase.

Choice of power supply mode

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

• Are alcoholism regimes right for you? Many effective diets rely on liquid foods. Their danger is that some people do not tolerate such a diet at all. Drinking a lot of high-calorie drinks also 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 the foods that the diet prescribes. Even if you can not categorically consume some of them, you should refuse such a diet. Changing the menu will lead not only to a slowdown in weight loss, but also psychological problems associated with continued acute 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 winter threatens with food poisoning, since January cucumbers and tomatoes do not differ in usefulness. It is best to give preference to seasonal fruits and vegetables that grow in your area.
• Regardless of the chosen diet, it is necessary to completely and unconditionally exclude all fast food, sweets, with the exception of natural honey, pastries, carbonated drinks, alcohol. With minor weight adjustments, the concessions are acceptable, but if you need to lose 10kg relatively quickly, these drinks and foods have no place in the diet.
• Snacking between meals is only possible if there is a strong hunger. If it's not there, you shouldn't even get 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.
• Make sure you drink up to 2 liters of water per day. Not tea or coffee, not fruit juice or compote, but pure non-carbonated water. First courses and tasty drinks are considered food.

So, all the subtleties have been clarified, it's time to choose how to lose 10 kg weight and which diet will help in this.

Individual mode

Such a diet is considered the healthiest and most effective. You will be able to create your own menu and modify it if necessary. Ideal for those who know how to control themselves and are not driven by momentary desires. The problem is the lack of a strictly planned diet, which means they are likely to fail. It is necessary to carefully work out an individual diet, because if it is necessary to significantly lose weight, then the concessions and breakdowns are unacceptable. It's best to write a meal plan ahead of time so that you don't have to think about what to eat for lunch, which means there was no temptation to eat an unplanned sandwich.

You have to compose the menu according to the following scheme:

• The first meal should take place one hour after waking up. Ideally, a carbohydrate breakfast will give you energy for everyday activities. You need to consume complex carbohydrates, they are digested slowly and saturated for a long time. Suitable foods: cereals, a slice of wholemeal bread, fruit, starchy vegetables. You can supplement them with a small amount of fat or protein. Options: porridge, honey allowed, hard cheese sandwich, fruit salad, vinaigrette, scrambled eggs. The portion size does not exceed the size of the palm of the hand.
• Lunch is a large and moderately nutritious meal. If you are interested in how to lose weight fast, this meal should be taken carefully. If rapid weight loss is not expected, concessions are acceptable. The ideal lunch is proteins and carbohydrates, in that order. The main dish can be meat or fish, vegetables, or a small amount of porridge will serve as a side dish. Pasta dishes are also acceptable, but it is important to make sure they are not too caloric. Options: cucumber and boiled fish salad, stewed vegetables and baked meat, light soup and a couple of 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. Dinner 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, hard-boiled egg whites and cucumber, a glass of kefir and grapefruit. The portion 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.

Interleaved diets

If you decide, I want to lose 10 kg or more in a short time, you can adopt one of the diets, which provides for the alternation of hungry and moderate days. Such diets are suitable only for those who have strong willpower and are ready to follow all the precautions that can minimize damage to health.

The simplest of these diets is the so-called strip diet. Prescribes to alternate between drinking and moderate food days. 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 wholemeal bread, and tea are fine. For lunch, you can eat the first course and boiled meat, dinner - low-fat cottage cheese. But such a scheme must make a menu for every day on 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 consumption will take up to 1 kg, a day of moderate feeding will lead to a return of 100-200 g or the weight will remain the same. The end result will be the elimination of 10 kg or more in 30 days. If you follow the regimen, you need to monitor your well-being, eat fruits and vegetables on moderate days, and make sure you take multivitamins.

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

• Vegetables. During the day, eat about 1 kg of fresh or cooked vegetables without the use of oil.
• Fruit. There are only low-calorie fruits, for example, apples, citrus, watermelon is also suitable, although it is not a fruit.
• Protein. These days usually 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 as noticeable.

Repetitions of adequate 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 for quick weight loss. For example, there is a certain diet that previously resulted in getting rid of 3-4 kg per week. It will become the basis. But it is not enough to decide, I want to lose 10 kg, it is important to follow all the instructions.

Follow the appropriate diet, recommended times, then take a week off to stabilize the weight and repeat the experiment. In those 5-7 days that will pass before the start of the next round, it is necessary 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 feeding in the stabilization week, an individual diet plan is suitable. After active weight loss, it will help to maintain the achieved result.

During this month you can play sports, alternating between active and peaceful weeks. During the stabilization week, you can train more actively, and during the period of observing the diet, slightly moderate the ardor. This will help maintain muscle tone, but not work too hard. In order to lose weight by a sufficiently large number of kg in a short time, it is necessary to strictly follow any diet, otherwise the result will not please. In addition, you can support the skin with regular peels, such as coffee peels, as well as using special cosmetics designed to restore tone.

Almost all diets will help you lose weight effectively and fairly quickly. The main thing is to follow all the rules and not let yourself relax. But the hardest thing is to fix and keep the result. It is very important to make every effort so that the weight does not return, as any rapid weight loss is a great stress for the body. In order not to be interested in how to lose weight again in the future, you must always remember that a diet is a way of life and you must always eat in moderation. And then the extra pounds won't bother you anymore.

How to lose 10 kg weight fast: exercise

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

• ventilate the room;
• turn on the rhythmic music;
• wear comfortable sports equipment;
• take a bottle of still water;
• prepare a mat for lessons and some sports equipment: a rope, dumbbells, a stepper.

Any sporting activity should start with a warm-up. 5-7 minutes is enough to warm up the muscles. So it is worth starting the main exercises. For best results, exercise for at least 40 minutes. Exercises should be on different muscle groups, and it is also worthwhile to alternate them. Do not force yourself to do exercises with strength, especially those that are given with great difficulty. How to lose weight, your body will tell you. After a while, usually on the second or third day after class, you will feel pain in your muscles. This speaks volumes about the effectiveness of the training. A set of exercises can be developed independently or with the help of a sports instructor.