How to lose weight by 10 kg? Exercise and Diet

physical activity for weight loss per month of 10 kg

The problem of weight loss is the most relevant in recent times, both among young girls and among older women. But it is the girls who are most often worried about their appearance and the absence of extra pounds, so they look for ways every day to lose 10 kg with exercise and diet. Why exactly 10 kg? This weight is an estimate, because for every number of kilograms of excess weight you need to get rid of is purely individual. But still, the most popular search query on the Internet remains "How to lose weight by 10 kg? Exercise and diet", so we'll talk about it 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 it is an integrated approach to solving the problem of how to lose weight by 10 kg with exercise in a month that will give the most noticeable effect.

A special weight loss training system developed by fitness experts allows you to lose 10 kg effectively with exercise in 2 weeks or earlier, only if you adhere to a certain diet and level of physical activity. With their help, you can not only return your weight to normal, but also pump almost all muscle groups.

For everyone who wants to lose weight by 10 kg with exercise in 2 weeks or a maximum of a month, we present a special set of effective exercises at home.

How to lose 10 kg in a month with exercise?

As we already know, only an integrated approach to the issue of weight loss can provide the expected results. Therefore, when doing exercises to lose weight, 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 results, use the following set of exercises to lose weight by 10 kg. Consider exercises for the most problematic areas of the body:

  • Starting position - standing on your hands (as in push -ups), while the back is flat and not sagging, and the abdomen is pulled in. Bend one leg at the knee and point toward the opposite shoulder, then return to the starting position. Repeat the same step with the other leg about 15 times for 3 sets.
  • Hold the back of the chair and lift your legs at a 90 -degree angle to your body without bending your knees. After that, make 10 circular movements with it and switch legs. Keep your back straight at all times.
  • Stand side to side in a chair, hold with your hands, and do 20 swings with each foot to the side, completing 3 sets. To add weight, do not hold the chair with your hands.
  • Lie on the floor and lift the buttocks rhythmically up and down at least 20 times in 3 sets. After that, roll to your side and do 30 swings with each foot up and forward, making sure it is parallel to the floor.
  • Place your feet shoulder -width apart, and raise your hands up, gripping them into the castle. Perform a smooth inclination, first in one direction, then in the other, and then return to the starting position. You should feel how your obliques and abs are stretched, which will gradually relieve you of the sagging parts.
  • Place your feet close to each other and swing your feet, first one, then the other. At the same time, always stand upright, without tilting your back. If this exercise is difficult for you, you can hold your hands behind the chair. Perform about 15 swings with each leg in 3 sets.

But in order for exercise to give maximum results when losing weight, it is necessary to adhere to a proper diet, so next we will talk about how to lose weight by 10 kg using diet. Also, don't forget about exercise.

How to lose weight by 10 kg or more with the help of regular diet and exercise?

apples for weight loss in a month for 10 kg

Doing the above set of exercises to lose weight, determine your own individual diet. It can be represented by a specially designed diet, as well as a diet based on healthy dietary rules with certain restrictions.

Even if you are not a supporter of the diet, remember that to lose weight effectively, you must abandon alcohol, fatty, sweet and starchy foods, excluding fast foods, fast carbohydrates and saturated fats. Replace foods that are harmful to your body with fresh vegetables, fruits and grains, and also drink as much water as possible. Reduce your portions each day: this way you can reduce your food intake. In addition, soon your stomach will be significantly reduced, and hunger will stop bothering you frequently, and you will be able to consume fewer calories.

If you dare to take drastic measures and want to know how to lose weight by 10 kg or more with the help of diet, use the following methods:

  • Strict mono-diet based on kefir and lean buckwheat. It is designed for 1 week, if desired, it can be extended or repeated after a while.
  • Celery soup -based diet. It is one of the easiest, because this soup can be eaten in any quantity whenever you feel hungry, without fear for the figure. To prepare it, you need the following products: 1 kg of cabbage, 2 carrots, 0. 5 kg of celery, 1-2 onions, 1-2 bell peppers, and 2 tomatoes or tomato paste.
  • A rigid diet based on intermittent fasting. This diet will help you lose 10 kg in just a week, but it can have many contraindications, so think carefully before risking your health in the name of losing weight. Alternate days when you only drink mineral water with days when you drink a liter of milk. On one of the working days, you can eat a salad of vegetables or fruit, and on weekends - boiled eggs, meat, or 100 grams of lean cottage cheese with kefir.